Muscle & Fitness Hers South Africa – July-August 2019

STRETCHCLOCK From top of plank position, walk hands farther out above level of head, about a foot, and as wide as hips. This is ...

NOT SHOWN ELBOW TAP Get in top of plank position, feet hip width. Touch your right hand to your left elbow, lower hand back to ...

FOODS THE MIGHTY SCIENCE BEHIND The fruits, vegetables, and grains your body needs to help fight cancer, curb inflammation, boos ...

THERE ARE 30 TRILLION cells in THE ADULT BODY. REPEAT, 30 trillion. Tack on another 40 trillion esti- mated bacteria in your dig ...

what are PHYTONUTRIENTS? These compounds help protect plants from germs, fungi, and more. When consumed by humans, the plant pow ...

OPENER SPREAD: BRIAN KLUTCH; PROP STYLING BY TRINA ONG. THIS SPREAD: SCHON & PROBST/GETTY IMAGES; GETTY IMAGES; ALAMY Flavon ...

STARGATECHRIS/GETTY IMAGES; KNAUER/JOHNSTON/GETTY IMAGES Carotenoidshelpmakelife morecolourful,literally. Carrots,forexample,hel ...

Sure, they’ll help your eyesight, but the phytochemicals in carrots are also key for boosting immune function, reducing heart di ...

FRESHEN UP YOUR ROUTINE AND TAKE ADVANTAGE DAYS WITH 16 CALORIE-BLASTING, MUSCLE BUILDING WORKOUTS YOU CAN TAKE OUTSIDE THE GYM. ...

HOWTO:Warmupwithalightjog andsomelightstretching.Run eachintervalfor 1 minute,taking 2 minutestorecoverbetween eachrun.Repeatfor ...

PREVIOUS SPREAD: GETTY IMAGES. THIS PAGE: HENRIK SORENSEN/GETTY IMAGES; JAY SULLIVAN HOW TO: Complete the series of exercises be ...

BARTEK SZEWCZYK/OFFSET HOW TO: Find a flight of stairs and a flat surface at the bottom where you can do the intervals. Begin wi ...

GETTY IMAGES; PER BERNAL HOW TO: You can do this workout on any bike — just adapt the drills based on how many gears your bike m ...

GETTY IMAGES; PER BERNAL HOW TO: Do each circuit 3 times through. You can sprint outdoors or on a treadmill. Repeat3x: Pushup(20 ...

EDGAR ARTIGA; GETTY IMAGES HOWTO:Alternate between bothcircuits;do each full circuit 2 times.Do each exercisefor 40 seconds, res ...

MARCO GOVEL/OFFSET; JAY SULLIVAN HOW TO: Do the full warm-up 1 time before getting into the sprinting section. Finish with the b ...

MAGNUM ARCHERY EASTDALE PAVILION CENTER C/O SOLOMON MAHLANGU AND JACQUELINE STREET GARSFONTEIN, PRETORIA 082 900 5598 OR 083 610 ...

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