Muscle & Fitness Hers South Africa

Model Tamara Patrice | @itsTamara Patrice | @JasonEllisPhoto Wardrobe by Elisabetta Rogiani | @ElisabettaRogiani HMUA Jessie Maranda | @JessieMaranda Such an honor to have you on Muscle & Fitness Hers, everyone has their own special story about how t

karinaelle.com. Instagram: @karinaelle Sponsors: Gym Shark, IdealFit website: karinaelle.com WHEN IT COMES TO appreciating sweat equity, there are early adopters— and then there's Karina Elle. “I remember in sixth grade using exercise to fix my mood

“Many women love to get stronger, so heavy strength moves like barbell deadlifts and squats aid in that. But higher-rep hypertrophy work also helps build muscle while increasing your caloric expenditure.” JUMP SQUAT: With feet shoulderwidth apart, sq

• IF YOU’RE Searching for a form of cardio that’ll have you sucking wind without punishing your joints, then look no further than the rowing machine, aka the erg. Unlike running on a treadmill or jumping rope, with the erg, your knees are spared. Als

■ Four weeks of 10-metre sprints with a Prowler sled with descending rest periods. “This is a true measure of strength, speed, and power,” says Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning. “The goal is to perform as many ‘repeats' as

IT’S COMMON knowledge that a light jog on the treadmill and a dynamic w armup are must-dos before any training session. But a lesser-known piece to the pretraining puzzle that you’re probably missing is CNS priming. Short for “central nervous system,

Website: cakefactoryfitness.com Instagram: @vytamin_c Sponsors/Supporters: Get Flawless Flair, Elite Tan Colorado, Tamee Marie Suits, Synergy Sports in Atlanta, USA FOR AS LONG AS SHE CAN REMEMBER, Cydney Gillon has been fast. “We had this school rac

Model Tamara VanLeeuwen | @tamara.vanleeuwen Such an honor to have you on Muscle & Fitness Hers, everyone has their own special story about how they got involved in health and fitness. Could you tell us a little bit about your journey to where you ar

SERVES: 4 450g ground chicken 1/4 cup diced onion 1/4 cup finely chopped fresh coriander Juice of 1/2 lime 1 tsp ground cumin K tsp chilli powder 1/4 tsp garlic powder 1/4 tsp freshly ground black pepper 1 tbsp coconut oil or ghee Sea salt Lettuce le

• KETO DIETS ARE hot right now, and it’s clear why. Dozens of weight-loss studies have shown this method of eating —which emphasises a very low amount of carbs, a moderate amount of protein, and a relatively high amount of dietary fat—can lead to sig

And what better way to start your new year off with some delicious and healthy recipes from our Food Editor, Izelle Hoffman. The days are long gone that eating healthy means eating bland and boring foods. We hope you feel inspired to get into the kit

@KevinTalley Photo Such an honour to have you on Muscle & Fitness Hers, everyone has their own special story about how they got involved in health and fitness. Could you tell us a little bit about your journey to where you are today? I grew up a comp

• IF YOU WANT to add lean muscle and strength, you need protein. You know the drill. Magazines like this one have been preaching the good word for decades, but over those decades a lot has changed. For starters, you don’t need to drink a whey protein

• YOU PAY ATTENTION to your health, making sure you get enough sleep, eat right, and exercise on the regular. But are you taking care of your needs south of the border? Your vagina is a complex, amazing organ, but it’s often severely misunderstood, e

• AFTER THE birth of her second child in 2003, Jennifer Nicole Lee weighed more than 200 pounds. “I struggled with weight my entire life, then I became a mother and realised I had to get my act together to take care of my kids,” she says. “It was abo

. FEELING PRETTY good about cutting out pasta, potatoes, and other starchy fare from your diet? Not so fast: Research shows you may actually be missing out on a slew of health benefits, including a sleeker physique. That’s because all high-carb foods

• WE’VE GOT some great: news: It doesn't take a laundry list of exercises and an hour-plus to tone your body and build strength. Not when your program is intelligently designed, that is. In this case, it takes only two moves, thanks to the programmin

• SUPERMODELS HAVE them. So do A-list actresses, your family members, and your friends—and chances are you do, too. We’re talking stretch marks, which occur in up to 80% of the population. And even though they’re supercommon, there still isn’t an eas

Model Lauren Lotus | @laurenlotusmodeling @mosaabalsarayart MUA Karla Ortega | @g[owgirlartisty PR House of Paradise | @houseofparadise1 Such an honorto have you on Muscle & Fitness Hers, everyone has their own special story about how they got involv