Muscle & Fitness Hers South Africa

Such words from Alex Silver-Fagan—Nike Master Trainer, Wilhelmina model, yoga and kettlebell guru—affirm the kick-ass way she approaches life and fitness today. Hard to believe that just a few years back, the picture was much cloudier. Seeking VIP cl

Absolutely! Reentering the fitness competition scene after over 15 years was a thrilling journey. Placing well in my NPC bikini debut is just the beginning. I’m aiming for IFBB Pro status, eyeing the Mr. Olympia stage and the prestigious Ms. Olympia

• YOU’VE PROBABLY read about fasted cardio a million times on the internet and within the pages of this magazine. That’s largely because the vast majority of the leanest physique athletes swear by the practice, as do those who have lost large amounts

• THERE IS hardly a core exercise more notorious than the plank. And when performed “actively”—meaning, you’re engaging every muscle from head to toe—it taxes your entire body. Which, according to Chris Frankel, head of performance at TRX, “brings aw

Equipment needed: Medicine ball, plyo box, dumbbells (optional). Directions: Complete 3 rounds, resting as little between reps and sets as possible. Equipment needed: Chair, plyo box, stairs. Directions: Perform each move for 30 seconds, resting 10 s

AS IMPORTANT AS GREAT SHOULDERS ARE TO a beautiful physique, the workouts that craft them can be pretty mundane. Just like the monotony of a pre-contest diet—“Chicken breast, rice, and vegetables, again?”—advice on training delts has always revolved

Nutrition is always a key component in your health and fitness routine, no matter what your goal is. That may be even more so in winter when we’re always running the risk of getting sick. By keeping your meals as nutritious as possible you might not

• SPRINGTIME IS all about shedding winter weight so you can reveal your sexiest physique when bikini season rolls around. But even if you’re eating clean and following the Hers workouts, stubborn water weight can stand in between you and that summer

Preheat oven to 350°F. Cook 1 tbsp olive oil, ½ cup chopped onions, 1 tsp minced garlic, and 1 lb ground turkey in a skillet; mix in 6 oz spinach and 1 cup tomato sauce. Cut 4 bell peppers in half lengthwise; spoon mixture into each half. Bake 30 min

• DEEP DOWN, everybody loves breakfast. But few among us are lucid enough at daybreak to do anything more creative in the kitchen than float cereal in milk or slap a fried egg on toast. The solution to getting more out of your breakfast and brunch st

May protect your teeth and gums by killing harmful oral bacteria. Have also been linked to improved balance. Contain a phytonutrient called rheosmin, or raspberry ketone, that has been linked to increased fat cell metabolism. Have specific polyphenol

• COMPARED WITH the days when we were kids, slurping on tangy oranges down to the rind, gym-going adults tend to limit citrus to an occasional morning glass of orange or grapefruit juice. But citrus can still offer lots of benefits for athletes, espe

SERVES 6 1 cup chickpea flour 1 cup lukewarm water 5 tbsp olive oil Sea salt and freshly ground pepper ½ cup diced dry-cured chorizo 1 cup chickpeas, drained and rinsed 7 oz baby spinach ¼ cup freshly shaved manchego cheese 1. In a bowl, add chickpea

As a vascular surgeon, I’ve witnessed firsthand the importance of maintaining a heart-healthy lifestyle. While indulging in delicious meals is undoubtedly enjoyable, it’s crucial to prioritize foods that support cardiovascular health. In this article

■ BLAME IT ON THE SMARTPHONES that are constantly pinging us with texts, tweets, and emails. Blame it on the overcrowded trains, freeways, and big-box stores. Blame it on the Great Recession, global warming, Netflix, or that $6 latte in your hand. Wh

Sugar adds sweetness and enjoyment to our food, but consuming too much can have negative health consequences. The challenge lies in the fact that added sugars often lurk in unexpected places, particularly in processed and convenient foods. Let’s delv

• THERE ARE experiences in life that every woman shares. One of the most universal (and most notorious) happens at a certain “time of the month”—getting our periods. It can be inconvenient at best and at worst really affect us from living our lives t

These 10 beauty basics were created to help you achieve fresh, youthful skin all winter long. Neutrogena Hydro Boost is your complete hydration regime for skin so hydrated and supple, it bounces back. New Hydro Boost Micellar Water is a unique cleans

Confidence. It’s that elusive quality we all crave - the ability to walk into a room and feel comfortable in our own skin. But for many of us, confidence doesn’t come naturally. It can feel like a battle, a constant struggle against self-doubt and in