Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Publisher’s Note

MUSCLE & FITNESS HERS

HOT LIST • Our favourite new gear, tools, and services to meet your healthy-living goals

WONDER WOMEN • AMERICAN NINJA WARRIOR STAR AND TOP STUNTWOMAN JESSIE GRAFF IS ASTONISHING IN HER ABILITY TO FLY THROUGH SPACE OR SCAMPER UP WALLS — BUT IT’S HER HARD WORK AND DEDICATION THAT HAVE BROUGHT HER SUCCESS. FOLLOW HER TIPS TO HARNESS YOUR OWN SUPERPOWERS.

WONDER WOMAN WORKOUT • You don’t have to scale walls or swing like a human trapeze to feel invincible. Just steal some of Jessie Graff’s favourite foundation training moves to garner your own superhuman powers.

Training

BUILD STRONG ABS • Sculpt a sleek, sexy core with moves that target your middle from every angle.

5 REASONS YOU’RE NOT NAILING THE PUSH PRESS • Build more power by fixing these common form fails.

POP IT OFF • Use the pop squat to get your lower body in summer-ready shape.

STUDIO CLASSES WE LOVE RIGHT NOW • Find your next-level workout class at a gym near you.

HEART RATE HELPERS • Build muscle and burn calories in less time with metabolic training tools that can take the place of a cardio workout.

ALL THE RIGHT MOVES • Avoid injury and get the most out of your workouts by following these form tips for three popular metabolic tools.

Nutrition

5 PORTABLE PROTEIN TREATS • Looking for a healthy snack that will fit your hectic schedule and still help power you up for your workout? These low-calorie, protein-rich goodies will satisfy your sweet tooth and are perfect when you’re on the go.

SALMON • Serve up this classic clean-eating fish that’s high in protein, healthy fats, and rich flavour.

Health

ASK THE EXPERTS

Next-Generation SPORTS DRINKS • Power up your workout with refreshing new beverages that stress performance and recovery.

STRONG. DRIVEN. CONFIDENT. • Kaska Kaminski started her modelling career at the age of 17 which meant at a very young age, she learnt what discipline was and with discipline comes success. Kaska has graced the covers of many top glamour magazines across the world and for HERS we get to showcase her incredible physique, what she has done to achieve it, and some of her advice on becoming a successful model.

BODY-BARING ESSENTIALS • How a newly supplement-ised set of molecules — essential amino acids — promises to power up your progress.

Optimum Nutrition Amino Energy

Fitlife

Once upon a Scent • Update your fragrance wardrobe with some of our favourite scents this season.

MOVING THE GOALPOSTS • Volkswagen can raise its expectations as it cracks open the premium sedan market

AYRTON SWEENEY • We get to know CPT-born, now living in KZN, gold medallist swimmer and part-time model Ayrton Sweeney a little better as we chat about how he finds balance in his busy training and travel schedule as a competitive swimmer. We find out which Biogen supplements keep him in top form, and how he stays motivated right through the year.

LANDIE GREYLING • South African professional trail runner and coach, Landie Greyling aka “Trail Dassie” gives us some insight into her training schedule, nutrition and favourite Biogen supplements for an endurance athlete.

21 DAYS TO A HOT BODY • Our three-week plan will help you get strong, lean, and totally ready to conquer whatever challenges you take on this season.

STRENGTH CIRCUIT

TABATA INTERVALS

CORE BLAST

4 SURPRISING CAUSES OF BELLY BLOAT • Want to feel even more confident when you slip into that swimsuit next summer? Capitalise on all your hard work by steering clear of these foods or ingredients.

GRILL • GET...