Muscle & Fitness Hers South Africa – July-August 2019

18 | M&F HERS | JUL/AUG 2019 ...

Training When we want something, we want it now! We live in a society where instant gratifi- cation has become the norm, health ...

PER BERNAL BUILD STRONG ABS Sculpt a sleek, sexy core with moves that target your middle from every angle. BY KRISTIN MAHONEY ST ...

SPORTEVENTS | LEAGUES | FUNCTIONS SANDTONACTIONSPORTS.CO.ZA WHERE ACTION SPEAKS LOUDER THAN WORDS! Cricket, Netball, Soccer, Hoc ...

PER BERNAL 5 REASONS YOU’RE NOT NAILING THE PUSH PRESS Build more power by fixing these common form fails. BYBRADBALDWIN THE PUS ...

MOVE OF THE MONTH TRAINING POP IT OFF Use the pop squat to get your lower body in summer-ready shape. BYALYSSASHAFER BUILDLOWER- ...

COURTESY OF RISE NATION; COURTESY OF SOULANNEX; COURTESY OF UFC GYM; RICK BERN rocking a 45-minute session as you “play” the dru ...

HEAT If an adrenalin rush is what you are after, then HEAT is for you. As the name implies, it’s going to get hot, so get ready ...

GETTY IMAGES; STOCKSY HEART RATE HELPERS Build muscle and burn calories in less time with metabolic training tools that can take ...

ALL THE RIGHT MOVES Avoid injury and get the most out of your workouts by following these form tips for three popular metabolic ...

28 | M&F HERS | JUL/AUG 2019 ...

Nutrition Eating clean can sometimes be the hardest part of a healthyfitnessroutine.We don’t just eat for energy, we eat to grow ...

Carrot Cake Protein Balls MAKES: 24 BALLS INGREDIENTS 1 cup quick oats ¾ cup vanilla whey protein ½ tsp cinnamon ½ tsp nutmeg ¼ ...

COURTESY OF BODYLOGIX ;COURTESY OF SUPERFOOD ENERGY BALLS & BITES Lemon Bliss Bites MAKES: 10 BITES INGREDIENTS 30g dried u ...

STOCKFOOD; JENNIFER ISERLOH 1 FOOD, 5 WAYS: SALMON Serve up this classic clean-eating fi sh that high in protein, health fats, a ...

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1 tsp hot sauce 110g smoked salmon, thinly sliced 1 (410g) can hearts of palm, drained and sliced 2 cups chopped cauliflower flo ...

34 | M&F HERS | JUL/AUG 2019 ...

Health A new study brings good news to walkers — and especiallytothosewho favour a brisker pace in their strolls. The faster you ...