May - June 2020

Muscle & Fitness Hers South Africa

For the serious athlete

Muscle & Fitness Hers South Africa1 min read
Muscle & Fitness Hers
Chief Executive Officer Dirk Steenekamp Managing Editor Jason Fleetwood - jason@dhsmedia.co.za Client & Digital Manager Louise Van Der Nat - louise@dhsmedia.co.za Illustration Editor Craig Toontas - craig@dhsmedia.co.za Motoring Editor John Page - jo
Muscle & Fitness Hers South Africa6 min read
The Sky is the Limit! Irenè Beliso Mingrino
COULD YOU TELL US A LITTLE BIT ABOUT YOUR JOURNEY TO WHERE YOU ARE TODAY? I got involved with health and fitness at age 5. I started training with weights, concentrating on body exercises such as abs, sit-ups, pull-ups and running. Growing up, I was
Muscle & Fitness Hers South Africa2 min read
Her Stock Is Rising
BREANA WIGLEY leads a double life. When she’s not putting her business management degree to work for a multinational bank, the 25-year-old is training hard and hitting the contest circuit, steadily rising up the ranks of the IFBB Professional League
Muscle & Fitness Hers South Africa2 min read
True Grit
AFTER COMPETING in the 2018 Olympia during a rookie season highlighted by runner-up finishes in both the Toronto and New York Pros, Darah Diaz failed to qualify for the 2019 Olympia. Diaz, 24, however, is now keeping her list of 2020 events close to
Muscle & Fitness Hers South Africa2 min read
Paving Her Own Way
AT 24 YEARS OLD, Emily Shah has already compiled an impressive résumé. She’s a trained dancer and a theater veteran and was named Miss New Jersey in 2014. She’s also served as an assistant on the sets of blockbuster films like Captain America: The Wi
Muscle & Fitness Hers South Africa2 min read
Amanda Lawrence
AMANDA LAWRENCE not only took first at the women’s -84kg open class at this year’s IPF World Classic Powerlifting Championships—she did it in style, breaking three world records with a 536-pound squat, 556-pound deadlift, and 1,352-pound total. Not b
Muscle & Fitness Hers South Africa1 min readMedical
Giant Killer
AT AN age when many of us couldn’t imagine doing a cartwheel, 41-year-old Ryall Graber continues to defy Father Time. The 2018 Fitness Olympia runner-up earned two major titles in 2019: the Fitness International and Arnold Classic Australia Fitness s
Muscle & Fitness Hers South Africa2 min read
Need For Speed
IF THERE’S ONE THING Derek Hansen knows, it’s how to help athletes oppose gravity. No, he’s not showing them how to float in midair. But for three decades the top sprint coach has been helping elite competitors in the NFL, NBA, and NCAA oppose the na
Muscle & Fitness Hers South Africa1 min readBiology
Beat Your Cheat
PERFORM THIS workout before your next feast to help mitigate the calorie-palooza and redirect those macronutrients to your muscles rather than your fat stores. First, you’ll do three compound moves. (Start light and increase weight each set.) Then yo
Muscle & Fitness Hers South Africa2 min read
Hit The Slopes Indoors
YOU’RE FAMILIAR with the standard cardio players—the treadmill (both motorized and nonmotorized); the spin, recumbent, and Airdyne bikes; and the StairMasterbut we’d like to introduce you to a lesser-known member of the roster: the SkiErg. Released b
Muscle & Fitness Hers South Africa4 min read
Finding A Personal Trainer
PERSONAL TRAINING is a huge business, and it’s only getting bigger. In 2016, the Bureau of Labor Statistics estimated that there were 300,000 “fitness trainers and instructors” and that the field was expected to grow by 10% between 2016 and 2026. Not
Muscle & Fitness Hers South Africa2 min read
True Grit
What was it that got you into obstacle course racing? I kind of got pulled into it because my ex-boyfriend wanted to try it out. I won my first race [in 2013] by 20 minutes, and I was like, “This is so dumb—there are no real athletes in this sport.”
Muscle & Fitness Hers South Africa1 min readCooking, Food & Wine
Shrimply Irresistible
SERVES 2 1 lb frozen, cooked, and peeled shrimp½ cup Persian cucumbers, sliced¼ inch thick1 cup frozen peas Sea salt½ cup halved grape tomatoes4 tbsp extra-virgin olive oil3 tbsp red wine vinegar1 tsp balsamic vinegar1 tsp minced garlic2 pinches dry
Muscle & Fitness Hers South Africa1 min readCooking, Food & Wine
Oh, The Pasta-bilities
Red lentil rotini has 7 fewer grams of carbs and more than double the iron of most wheat pastas. An additional benefit: It’s gluten-free. ■
Muscle & Fitness Hers South Africa2 min readCooking, Food & Wine
Brussels Sprouts
ODDS ARE that you probably have some pretty bad childhood memories of your parents forcing you to eat bland brussels sprouts. The good news is that these veggies can be transformed with a few simple ingredients and minimal culinary experience. And yo
Muscle & Fitness Hers South Africa1 min readCooking, Food & Wine
Bowled Over
SERVES 4 ½ lb brussels sprouts, halved¼ cup olive oil¾ tsp salt¾ tsp pepper½ lb shiitake mushrooms, sliced1 tbsp chopped thyme3 tbsp lemon juice2 tbsp tahini paste⅓ cup plain Greek yogurt1 garlic clove, minced1 tsp lemon zest¼ tsp ground cumin1 cup
Muscle & Fitness Hers South Africa2 min read
Instability Training 101
AS THE NAME IMPLIES, instability training involves training on an unstable surface, most often using a piece of equipment such as a Bosu ball or a Swiss ball. According to research published in the Sports Health journal, instability training is frequ
Muscle & Fitness Hers South Africa2 min readMedical
The Secret Is Out
WOMEN HAVE different needs than men—especially when it comes to nutrition—but most supplements on the market are designed with men in mind. Hi-Tech Pharmaceuticals CEO Jared Wheat and his fiancée, Megan Flores, are changing that. Together, they are r
Muscle & Fitness Hers South Africa1 min read
Seth And Fran, A Match Made In Hell
When Seth Rollins tried CrossFit for the first time, there was no looking back. One of his favorite CrossFit WODs is called Fran, a mild-mannered name for a brutal little workout. “It’s a couplet of barbell thrusters and pullups,” Rollins says. “A th
Muscle & Fitness Hers South Africa2 min readCooking, Food & Wine
Pandemonium
This utilitarian pan can retain a ton of heat due to its thickness, says Kahlenberg, and it doesn’t give in easily to what he calls “pan shock”— the loss of heat when food is introduced to the skillet. BEST FOR: Anything, really, but specifically se
Muscle & Fitness Hers South Africa3 min readCooking, Food & Wine
Whey Better Food
WHEY PROTEIN powder’s unwavering popularity stems from the raft of research showing that it has what it takes to help you build muscle fast. Its anabolic powers derive from its abundance of BCAAs, which are effective at stimulating muscle growth and
Muscle & Fitness Hers South Africa4 min read
#goals #instafit #instafamous
EVERY BODY HAS A STORY. Massy Arias’ insanely chiseled physique is a story of strength but also one of perseverance, helping her overcome the odds and become an Instagram-famous fitness guru with millions of followers—2.6 million and counting—includi
Muscle & Fitness Hers South Africa3 min read
Full-body Fat Loss
WORKS: Chest, core, shoulders Place your hands underneath your shoulders, with your back flat and core tight. Keeping your elbows tucked in at 45 degrees, lower yourself down until your chest is about an inch above the floor. Then drive through your
Muscle & Fitness Hers South Africa5 min read
Lighting It Up
THE ROAD TO THE TOP OF WWE wasn’t an overnight trip for Becky Lynch and Seth Rollins, who have become two of sports entertainment’s most popular attractions. And perhaps this shared affinity for grinding it out in the ring explains why Lynch and Roll
Muscle & Fitness Hers South Africa1 min read
Speed Round
LAST SHOW I BINGED: Stranger Things. It’s so good! MY WORKOUT PLAYLIST RIGHT NOW: Sam Smith, J. Balvin, Bad Bunny, obviously Beyoncé, Taylor Swift, Miley, Jaden Smith, and Lizzo. CHEAT FOOD: Doughnuts! But cheat is such a negative word. I say I “re
Muscle & Fitness Hers South Africa3 min read
THE ABCs OF CBD
Wrong. Cannabidiol is in a class of chemical compounds called cannabinoids and is found in many plants like hops, black pepper, and echinacea—not just marijuana—that can also be made naturally in the body, says Bomi Joseph, Ph.D., director of the Pea
Muscle & Fitness Hers South Africa1 min read
What Are Some Quality Cbd Brands?
This sports nutrition company just released some super-easy-to-use “squeeze shots” that give you 10mg of CBD per packet. coromega.com One of the first companies to introduce a CBD sunscreen, it also offers an aloe and CBD moisturizer/sunburn cream. d
Muscle & Fitness Hers South Africa5 min read
Raising The Bar
DESPITE WHAT YOUR high school gym led you to believe, there’s more than one type of barbell. These days, the better gyms feature a range of options—some specific to certain lifts, others more versatile. It’s enough to make your head spin. But with a
Muscle & Fitness Hers South Africa3 min read
Torch More Calories Today
THE SECRET TO INCREDIBLE CALORIE BURN while sculpting lean, functional muscle? You have to be ready to leave your old sets and reps routine in the dust. This fat-fighting workout from Cari Shoemate, creator of the popular Bombshell Bootcamp in Housto
Muscle & Fitness Hers South Africa1 min readDiet & Nutrition
Actually Good
Most store-bought snacks aren’t great for you, but a few of them are solid, mainly because they dial back on the sugar, salt, and unhealthy fats. Try these four. No added sugars, and you can use these chips as a delivery method for dips. Naturally s
Muscle & Fitness Hers South Africa3 min read
HEALTHY Snacks
YOU MIGHT be snacking all wrong. As a registered dietitian and longtime nutrition pro, I can tell you this: Snacking is a habit that can either work for or against you. Constantly grazing on salty, sugary, fatty nutritional bombs will inflate your ca
Muscle & Fitness Hers South Africa3 min read
Kelly Raine
WHEN DID YOUR JOURNEY INTO HEALTH AND FITNESS START? › In the Marine Corps where routine and pushing past your comfort levels became my new normal. WHAT ADVICE CAN YOU GIVE HERS READERS TO TAKE THE FIRST STEP IN BECOMING FITTER AND HEALTHIER? › Make
Muscle & Fitness Hers South Africa8 min readMedical
The Hers Guide To Crushing Stress
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. What

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