Muscle & Fitness Hers South Africa1 min gelesen
Emom
In an EMOM, you execute a specific exercise every time the clock hits :00 for a certain number of reps; then rest for the remainder of the minute. “It’s body-changing because it is structured to manage muscle fatigue, avoid muscular failure, and impl
Muscle & Fitness Hers South Africa2 min gelesen
Sun Skin Safety
SKIN DAMAGE FROM sun exposure is a serious health concern. During the summer, that risk rises dramatically with the number of hours spent outdoors. According to the Centers for Disease Control and Prevention, more people have had skin cancer than all
Muscle & Fitness Hers South Africa1 min gelesenNutrition
Should You Steer Clear Of Steak?
You already know that trans fat is a diet no-no, but should you also avoid saturated fats? “The science around these fats is mixed, but most experts recommend you get no more than 10% of your total daily calories from them,” says McDaniel. Well-estab
Muscle & Fitness Hers South Africa7 min gelesen
Hiit Special
CAN’T GET TO THE GYM? THESE EQUIPMENT-FREE ROUTINES SCORCH CALORIES USING JUST YOUR BODY WEIGHT SO YOU CAN DO THEM ANYWHERE, ANYTIME. TIME: 10 MINUTES EXPERT: GENNIFER STROBO, IFBB FIGURE PRO IG: @GENNID “This workout gives a heart-rate boost and c
Muscle & Fitness Hers South Africa1 min gelesen
Mind These Myths
People with darker skin tones have a much lower risk of skin cancer than fair-toned people. But this doesn’t make them immune to it. Those with darker skin should still take action to protect skin from overexposure to the sun since you can still deve
Muscle & Fitness Hers South Africa2 min gelesen
Ask The Experts
How long does it take to start losing muscle tone if you’ve stopped exercising due to injury? “Injury often puts a muscle to rest—and rest is bad for muscles,” says William Roberts, M.D., a sports medicine physician. Studies show that a person at b
Muscle & Fitness Hers South Africa1 min gelesen
Perfect Your Pushup
AT SOME POINT in the past few workouts, you’ve probably done a pushup, and there’s a good chance you’ve done it wrong. “People often do pushups incorrectly. They’ll place their hands in the wrong position, let the midsection sag, or flare the elbows
Muscle & Fitness Hers South Africa2 min gelesen
Shine On
YOUR DIET and supplementation can help you with much more than getting a toned physique and fuelling an intense workout session. Several macronutrients and micronutrients are also integral in assisting you to maintain younger skin, stronger nails, an
Muscle & Fitness Hers South Africa2 min gelesenSelf-Improvement
Mind Your Fitness
THE LAST THING you want is to just go through the motions while exercising. But day-to-day life pressures can distract even the most dedicated among us. Plus, obligations with work, school, and family can make sticking to a diet feel nearly impossibl
Muscle & Fitness Hers South Africa1 min gelesen
Build It Up
Still can’t quite master the form? Forget those modified “girl” pushups done on the knees, says Ladewski. “If you only practice half range, you’ll never be able to get your chest all the way to the floor.” Modify by elevating your hands on a barbell
Muscle & Fitness Hers South Africa3 min gelesen
Incinerate Your Fat
HYDRATION IS KEY for your health and physique, but water weight can bloat your physique overnight. It’s often caused by several factors, including excess carbs, sodium, or sugar in the diet, in addition to menstruation, which contributes to water ret
Muscle & Fitness Hers South Africa1 min gelesenPsychology
A Stern Celebration
Two-time IFBB Figure Olympia champ Erin Stern knows well the challenges of sticking with a Spartan diet for months on end. To get to the finish line, she follows our first motivational rule, acknowledging smaller accomplishments along the way to bigg
Muscle & Fitness Hers South Africa1 min gelesen
3 More Pushups To Try
Lie facedown on floor with hands narrower than shoulders. Lower chest toward floor, pointing elbows straight back, keeping them close to sides. Press back up to start and repeat. Begin in basic pushup position, hands on floor in line with chest. Low
Muscle & Fitness Hers South Africa2 min gelesen
Climb On
CAN’T GET TO THE GYM but need to get some cardio in? Chances are you already have a great option right in your house—or a nearby park or track. “Stair climbing is one of the most effective ways to work your lower body while building cardiovascular en
Muscle & Fitness Hers South Africa1 min gelesenScience
Sleep Is The New Foreplay
HIT THE SACK EARLIER TONIGHT and you’ll be more likely to want some loving tomorrow, according to a new study in the Journal of Sexual Medicine. Researchers surveyed 171 women and found that those who got more shut-eye on a given night were significa
Muscle & Fitness Hers South Africa2 min gelesen
Body Sculpting Shape-ups!
“Beach yoga is my favourite summer workout because there are so many new and unexpected variables. The wind and shiftiness of the sand make balancing a lot more difficult than at home or in the studio. Plus, it’s hard to beat the soundtrack of the bi
Muscle & Fitness Hers South Africa5 min gelesen
Be Inspired And Stay Motivated With Fitness Guru Linda Kriel
HOW HAVE YOU STAYED SO MOTIVATED AND COMMITTED OVER THE YEARS? WHAT ADVICE CAN YOU GIVE TO OUR READERS? I agree with the American Poet Maya Angelou, “My mission in life is not merely to survive but to thrive, and to do so with some passion, some com
Muscle & Fitness Hers South Africa1 min gelesen
The Vitamin D vs. SPF Fix
Summer days are the perfect time to get some vitamin D, but if you’re wearing sunblock to protect your skin, you may risk a D deficiency. Research has shown getting adequate vitamin D (a minimum 600 IU daily) helps prevent cognitive decline, cancer,
Muscle & Fitness Hers South Africa1 min gelesenFood & Wine
Nutrition
Everything in springtime changes. Even our food choices and what we crave more of. More light, fresh salads filled with fresh herbs and citrus fruits. Everything is just a little brighter and crispier. In this spring issue we look at what gives our f
Muscle & Fitness Hers South Africa1 min gelesenNutrition
How Did You Become An Ambassador For Usn?
USN has been at the forefront of sports nutrition research for years, and I proudly became their ambassador in 2017 when they were a sponsor for Kry Daai Lyf season 2 on kykNET. It’s is a top-quality brand that promotes health, fitness, performance a
Muscle & Fitness Hers South Africa1 min gelesenPsychology
Be A fitness Mentor
Finding a friend, peer, or young person to coach toward her fitness and health goals will not only benefit her, it may also help you to stay motivated and focused on your own health and wellness objectives. Win-win! Research published in the Interna
Muscle & Fitness Hers South Africa4 min gelesen
Pigment Power
Spring is the best time to stock up on fresh fruits and vegetables, when markets are brimming with vivid produce in its prime. There is a bounty of taste and in-season foods to nourish your body with important nutrients like vitamins, minerals, and f
Muscle & Fitness Hers South Africa3 min gelesen
Jean Smith
I’m the current South African Sprint Champion and in total I have 15 South African titles. I won my first national title back in 2010 against Michael Thomson at the Bellville Velodrome in Cape Town. I’ve been riding now for about 12 years. I represen
Muscle & Fitness Hers South Africa1 min gelesenFood & Wine
Sugar-Free Pumpkin Spice Smoothie
FORGET OVERINDULGENT PIES OR FANCY SPICED LATTES. We’ve got the perfect way to satisfy your cravings for pumpkin while helping you eat clean. This seasonal smoothie from Jordan Younger, author of Breaking Vegan and the popular blog The Balanced Blond
Muscle & Fitness Hers South Africa3 min gelesenFood & Wine
4 Best Muscle-recovery Drinks
YOUR TIME SPENT IN THE GYM will inevitably put wear and tear on your muscles, making it harder to bounce back for your next sweat session. But it’s the hours in between your workouts when you can really maximise your recovery. These four drink choice
Muscle & Fitness Hers South Africa3 min gelesenFood & Wine
Wilna Appel
In 2014 we won the African CrossFit Regionals. That first place gave us a spot in the CrossFit Games 2014 and a chance to compete in California. It was a dream come true and also something that I’m really proud of. I did my first CrossFit Class in Ma
Muscle & Fitness Hers South Africa1 min gelesenFood & Wine
Smoothie Season
EVERYBODY LOVES A good shake, whether it’s to refuel after a tough workout, a grab-and-go meal, or just something to keep you satisfied. We asked you for your ultimate post-workout smoothies via Instagram—here are a few of our faves. Keep the ideas c
Muscle & Fitness Hers South Africa1 min gelesenTech
Muscle & Fitness Hers
Chief Executive Officer Dirk Steenekamp Managing Editor Jason Fleetwood - jason@dhsmedia.co.za Client & Digital Manager Louise Van Der Nat - louise@dhsmedia.co.za Illustration Editor Craig Toontas - craig@dhsmedia.co.za Motoring Editor John Page - jo
Muscle & Fitness Hers South Africa1 min gelesen
Tatsoi
If you’re looking for a new green veggie to add to your mix this spring, consider tatsoi, a dark leafy green from the Brassica family. The veggie is similar to spinach in its nutrition profile for being low in calories and rich in the antioxidants vi
Muscle & Fitness Hers South Africa3 min gelesen
She’s The Boss
DON’T CALL Sasha Banks a diva. While the up-and-coming WWE star—better known by her moniker, “Legit Boss”—has plenty of style and swagger, she considers herself an athlete rather than eye candy. Fans have responded not only to her bluster but also t
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