Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

BEAT YOUR CHEAT • Tackle this high-rep workout before your next cheat meal.

NEED FOR SPEED • Top sprint coach Derek Hansen shares technical tips and a workout to make you faster.

FINDING A PERSONAL TRAINER • Not all trainers know what they’re doing. This checklist of key points will ensure your coach isn’t wasting your time—or money.

HIT THE SLOPES INDOORS • Get shredded, build power, and improve endurance with these three different SkiErg protocols.

FULL-BODY FAT LOSS • The keys to a lean body are variety and intensity—and this workout is your open door to lasting fat burn. Employing a mix of workout tools, such as a stability ball, a kettlebell, and dumbbells, IFBB Pro League bikini competitor Etila Santiago shows you how to get ripped.

TRUE GRIT • IFBB bikini pro Darah Diaz didn't make the 2019 Olympia. But with a hamstring workout like hers, Diaz hopes to make her absence in Las Vegas a short one.

TRUE GRIT • Spartan Race pro Faye Stenning is a serious savage on the course.

AMANDA LAWRENCE • At 22 years old, she holds three world powerlifting records—and is just getting warmed up.

BRITTANY DIAMOND • PRO CARD EARNED. NEXT LEVEL UNLOCKED

INSTABILITY TRAINING 101 • It can improve core strength and balance, but it’s not right for everyone.

SHRIMPLY IRRESISTIBLE • This easy recipe delivers on nutrition and taste, with little prep work.

OH, THE PASTA-BILITIES • Should you replace wheat pasta with the veggie variety?

BRUSSELS SPROUTS • Take this cruciferous powerhouse to the next level with five tasty, healthy recipes.

MOTIVATION

BOWLED OVER • Packed with meaty shiitake mushrooms, this high-fiber, nutrient-dense entrée can be thrown together in less than 30 minutes.

THE SECRET IS OUT • Top Secret Nutrition offers supplements that fit the specific needs and goals of women.

PANDEMONIUM • Sean Kahlenberg, a lecturing instructor at the Culinary Institute of America, schools you on the essential pans you need for searing, sautéing, and braising all your healthy meals.

WHEY BETTER FOOD • Whey protein powder isn't just for shakes. Work it into your favorite meals with these five muscle-building recipes.

#GOALS • Gabrielle Union-Wade, SZA, and Chris Hemsworth all follow her. How celebrity trainer MASSY ARIAS motivated millions with her six-pack, “sexy moves,” and inspirational story.

Intimacy Matters • How building trust creates strong bonds

WHAT DO WOMEN WANT? • What attracts the attention and affection of the opposite sex?

THE ABCs OF CBD • Can CBD get you high? Is it legal? We answer the questions surrounding the popular compound.

RAISING THE BAR • A definitive guide to using every barbell you may find in the gym.

TORCH MORE CALORIES TODAY • Sweat and sculpt your way to a more powerful physique by combining high-energy treadmill intervals with targeted strength moves.

COASTAL RETIREMENT • Salt Air & Small Budgets