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

Training • It’s the beginning of a brand-new year and in usual fashion we’ll be making our New Year’s resolutions for the year ahead. If your specific focus is on your fitness level, then we hope that our first issue for 2020 will help you achieve just that. And not just for the short-term, we want you to make it an achievable goal and part of your lifestyle for many years to come.

20-MINUTE FAT BLASTER • Even on days when you’re pressed for time, this quick plyo routine will have you firing up calories, building muscle, and boosting your metabolism.

15-Minute Fat Burners • Give your metabolism a boost on even your busiest days with these high-intensity conditioning plans

30-Day PLANK CHALLENGE • Build strength, reduce muscle imbalances, improve function, and sculpt a sexy six-pack in one month by adding a different plank to your routine each day

FUNCTION FOLLOWS FORM

PERSONALIZE YOUR CHALLENGE

ALL THAT Glam • From beauty queen, fitness athlete to walking the runway at the New York Fashion Show, Cassandra Lang has done it all. We get an in-depth look into her world of fitness and beauty as Cassandra gives our HERS readers great advice from staying on track with our busy schedules, nutrition, training and beauty. Worried about a photoshoot? Cassandra is an expert on the subject and she gives us some very useful tips..

8-WEEK SLIM-DOWN DIET • Stay fuelled and feel satisfied with our mix-and-match meal plan

3 DIET RULES FOR OPTIMAL RESULTS

Nutrition

For the love of HEALTHY LIVING • Izelle Hoffman is SA’s newest rising star in the culinary industry and although she never formally trained as a chef, growing up in a household where great food was always a comfort and source of nourishment, it seemed like a natural progression for her to take inspiration from the dishes she grew up with turning them into a modern, playful and healthy experience.

CHICKEN TIME! • Yes, it’s possible for chicken burgers to be full of flavour and downright delicious. The combination of coriander, lime, and spices makes these no-bun burgers irresistible, especially when topped with guacamole. (Because, obviously.)

BEST BODY EVER: DIET PLAN LOSE FAT FAST! • A ketogenic diet is one of the most popular weight-loss plans to date, and there’s a reason for it: It works. Here’s how to integrate it into your routine for optimal results.

7 KETO RULES TO FOLLOW

YOUR KETO DIET PLAN • What follows are some suggestions from Mancinelli’s book, The Ketogenic Diet: The Scientifically Proven Approach to Fast, Healthy Weight Loss. Try these meal ideas to kick-start your keto program, and modify as needed.

Health

Eat Fat, Build Muscle • Getting enough fat in your diet is essential for staying sculpted. Here’s how to maximise the macronutient.

SHOULD YOU STEER CLEAR OF STEAK?

ASK THE EXPERTS

Mind Your Fitness • Use these proven motivational techniques to power through your toughest workouts and stick to the strictest of diets—no matter how hectic your schedule gets

Sleep is the New Foreplay

The Vitamin D vs. SPF Fix

BE A FITNESS MENTOR

THE BEGINNER’S ESSENTIAL SUPPLEMENTS GUIDE • Confused about which supplements can help you shed fat, increase performance, and feel healthier? We take a look at a few fundamentals that every fit woman should include in her stockpile.

GO GREEN! • Whey’s not the only game in town. Plant protein will fuel your workouts and feed your muscles.

DEUCES wild • Keep your workouts simple—just two...