Muscle and Fitness Hers South Africa Magazine - December 2022
Muscle and Fitness Hers South Africa Magazine - December 2022
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In this issue
Your ultimate source for full workout plans, fat-loss and advice on building muscle, improving nutrition, and using supplements from some of the worlds best experts and athletes.
HER STOCK IS RISING
Mild-mannered financial whiz by day, IFBB Pro League bikini phenom by night— Breana Wigley finds balance and success between two very different worlds.
1 min
GIANT KILLER
Reigning 2019 Fitness International champ Ryall Graber blasts her back, chest, delts, and arms to new heights with this unique interval-and-weight-training combo.
1 min
TRUE GRIT
Spartan Race pro Faye Stenning is a serious savage on the course.
2 mins
Strenght – Amanda Lawrence
At 22 years old, she holds three world powerlifting record and is just getting warmed up.
3 mins
CHELSEA KOCESKI
Interview
3 mins
PAVING HER OWN WAY
Pageant champion and actress Emily Shah has worked hard to earn all that she’s got.
2 mins
Beat your cheat
Tackle this high-rep workout before your next cheat meal.
1 min
NEED FOR SPEED
Top sprint coach Derek Hansen shares technical tips and a workout to make you faster.
2 mins
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.
4 mins
HIT THE SLOPES INDOORS
Get shredded, build power, and improve endurance with these three different SkiErg protocols.
2 mins
INSTABILITY TRAINING 101
It can improve core strength and balance, but it’s not right for everyone.
1 min
THE SECRET IS OUT
Top Secret Nutrition offers supplements that fit the specific needs and goals of women.
2 mins
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 asa stability ball, a kettlebell, and dumbbells, IFBB Pro League bikini competitor Etila Santiago shows you how to get ripped.
3 mins
LIGHTING IT UP
Amid their individual ascents to the top of WWE, BECKY LYNCH and SETH ROLLINS have captivated the WWE Universe, emerged as all-stars in the fitness industry, and blazed a new path for aspiring Superstars to strive for. How'd they do it? Hard work, determination, and training their asses off.
5 mins
WHEY BETTER FOOD
Whey protein powder isn't just for shakes. Work it into your favorite meals with these five muscle-building recipes.
1 min
BIKINI & FITNESS MODEL PRO ALLISON BEMBRIDGE
Interview
5 mins
TORCH MORE CALORIES TODAY
Sweat and sculpt your way to a more powerful physique by combining high-energy treadmill intervals with targeted strength moves.
2 mins
THE HERS GUIDE TO CRUSHING STRESS
> You can't be healthy and fit-inside or out-if you're constantly feeling the weight of the world. Here's how to show anxiety who's boss.
4 mins
Muscle and Fitness Hers South Africa Magazine Description:
Publisher: Untapped World Publishing (Pty) Ltd
Category: Health
Language: English
Frequency: Bi-Monthly
Your ultimate source for full workout plans, fat-loss and advice on building muscle, improving nutrition, and using supplements from some of the worlds best experts and athletes.
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