Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers

Achieving Equilibrium with Olivia Valdmets • How living a balanced life can unlock your true potential

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

YOUR SECRET TO GREAT GLUTES • Lift and shape your booty with do-anywhere moves that work your body’s most powerful muscle group from multiple angles

AVOIDING DEAD BUTT SYNDROME • This preventable condition results when your glute muscles don’t function properly together.

Anatomy of Your Glutes

4 KEY STRETCHES FOR HEALTHY GLUTES • Tight glutes can compromise all your movements. These stretches get you more limber and stronger.

8 Exercises Glutes Woman Every Should Do

TIE IT TOGETHER

BOX BABY JUMP STEPS • Add this plyometric move and its complementary exercises to your training regimen to reap all the benefits of a vertical leap.

SHE WILL ROCK YOU • Alice Cooper guitarist NITA STRAUSS talks fitness, sobriety, and her acclaimed first solo album, Controlled Chaos.

HANGING OUT • It doesn’t take a lot of skill to hang, but here’s how to do it safely

HANG UPS • To help release tight shoulders and reduce pain, make like our long-ago ancestors and include more hanging in your routine

Shoulder-Strengthening Circuit

Nutrition

HEALTHY SUMMER FUN RECIPES for HERS Fit Girls

WATER INFUSIONS

FRESHEN UP • From fruit-infused waters to cleaner cocktails, these summer drink favourites help you beat the heat, day and night

Health

CANSA EDUCATES ON RIGHTS OF WOMEN TO CANCER SCREENING

BREAST CANCER RISK FACTORS

BREAST CANCER EARLY DETECTION IS KEY

BREAST CANCER WARNING SIGNS

SAFETY SUN SKIN

6 WAYS TO MAKE YOUR PERIOD LESS PAINFUL • Don’t let that time of the month slow you down — here’s how to conquer cramps and other discomfort and feel stronger than ever

3 Poses to Make You Feel Better • Yoga may not work miracles around your cycle, but it can certainly help provide at least some short-term relief. Instructor Kristin McGee, author of Chair Yoga, offers her favourite three poses to help reduce period pain.

Buddy Up • A gym partner can make every workout better. Ida Lundgren and Bianca Van Damme (you may know their famous fathers) show how pairing up yields big benefits.

SUMMER GYM BAG ESSENTIALS • No matter the weather, you love to work out - whether it's indoors or outdoors. During the hot summer weeks though, you might want to take a little extra care to pack some products that will help you cope with the heat and your busy social schedule. The team at HERS suggests a couple of must-have gym bag essentials to always keep on hand.

The QUEEN of all women Transformations LORI-ANN MARCHESE

Overstated Simplicity

I AM A CHAMPION Carrie Goforth • IFBB Pro Bikini Fitness model Advanced Registered Nurse Practitioner Nutrition Consultant Super Mom

ALFA’S CAGED ANIMAL • Italian flair just got a little more focused with the Giulia GTA

KING OF THE DESERT • Toyota’s new LC300 goes a bit more modern

273MPH. AND A LONG TAIL • Is this the last Chiron? If so, it has ended on a high