Muscle & Fitness Hers South Africa

Muscle & Fitness Hers South Africa

July - August 2021

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Les mer
South Africa
DHS Media Group
kr 27,11
kr 119,90
12 Utgaver

i denne utgaven

10 min
achieving equilibrium with olivia valdmets

Committing yourself to an active lifestyle has many positive effects on both your body and mind and a vital key to that success is finding the right balance between work, leisure, and fitness. Now, HERS is on a mission to find that balance and we've got just the right person to get us started, meet Olivia Valdmets, who's not only adept at finding balance in the busiest of lifestyle situations, but also using her unique talent for time management to achieve great things. Here, Liv shares her personal life experiences and gives us advice on how finding your own balance can change your life for the better! It's great to have you Liv, could you give our readers a short introduction about yourself, where you're from, what you're doing at the moment…

1 min
breast cancer early detection is key

1. In the mirror - In front of a mirror, check for any changes in the normal look and feel of your breasts, such as dimpling, size difference or nipple discharge. Inspect four ways: arms at sides; arms overhead; firmly pressing hands on hips and bending forward. 2. Lying down - Lie on your back with a pillow under your right shoulders and your right hand under your head. With the three middle fingers of your left hand make small circular motions, follows an up and down pattern over the entire breast area, under the arms and up to the shoulder bone, pressing firmly. Repeat using right hand on left breast. 3. While bathing - With your right arm raised, check your right breast with a soapy left hand and fingers flat…

12 min
i am a champion carrie goforth

Carrie Goforth is not a newbie when it comes to the discipline of being an athlete. Starting gymnastics at just five years of age, she just grew her sporting career from there to earning her IFBB Pro status in the bikini division this year. But it wasn’t always easy. Carrie was born with a congenital heart defect and kidney disease and this is a daily battle for her, then add everything else that life has to throw at you. But nothing has stopped her in her pursuit to reach her goals and live a fulfilled life. We know that our HERS readers will be motivated and inspired by Carrie’s story. IN A FEW WORDS COULD YOU PLEASE INTRODUCE YOURSELF TO OUR READERS? I come from a mixed-race family. My mother’s family is…

4 min
your secret to great glutes

WHAT’S THE KEY TO GETTING A CURVED, firm, and totally tight backside? A full-scale attack on the muscles. “Your glutes respond best when they are targeted from different angles and movement patterns,” says Hers technical adviser Gino Caccavale. This multiangled approach goes far beyond traditional squats to target your abductors (outer hips) as well as your glutes, so you’re lifting and toning all the lower posterior muscles for a rounded, more symmetrical look. IFBB bikini pro Ana Delia De Iturrondo shows us how she helps keep her enviable lower half in top shape! WIDE UP AND BACK BOUNDING WORKS: GLUTES, THIGHS; BUILDS EXPLOSIVE STRENGTH › Stand in an open area, feet hip-distance apart. Squat down, bringing fists in front of chin and keeping weight over heels. › Explosively make two bounds forward, keeping head…

1 min
breast cancer warning signs

Do monthly breast self examinations ~ Go for regular screening (clinical breast examinations) Symptom free women aged 40 to 54 should go for a mammogram every year (women 55 years & older should change to every 2 years) “The 1st doctor I saw dismissed my question about the painful lump under my arm because I was ‘too young’ for breast cancer. When I eventually went for a 2 nd opinion we found out I had stage 3 Triple negative breast cancer. Cancer doesn't care how old you are.” Melissa Willemse, 25 years old at the time…

3 min
overstated simplicity

If you're someone that wants a quick, no-nonsense make-up regime, then the 2019 summer trend is especially for you. International fashion designers like Stella McCartney, Michael Kors and Giorgio Armani’s vibe for the 2019 summer focuses on clean, glowing skin with a delicate application of tinted moisturisers with just one feature that is strikingly accentuated. Like a bold cat eye (and not just in the usual black, eyeliners can be colourful and fun) or bold lips with a bitten, messy look with shades from pastel pink to a vivacious red. Even mascara has taken a backseat and eyebrows are more natural but perfectly groomed with just a touch of eyebrow powder and brushed upwards. Bronzer is also back with a bang! Who does not want to have a healthy, sun-kissed…