Muscle & Fitness Hers South Africa January/February 2018

52 MONDAYS... right? Yup, it’s that time again. Time to dust off the resolution notebook from the year that’s passed, see what the scoresheet reveals and just exactly how many of the goals were met in 2017. This ritual will then be followed-up by writing an even more ambitious list of goals for 2018. Personally, I have found it a lot more manageable to actually keep these under “notes” on my phone; at least it’s easier to track – not necessarily easier to follow and meet said goals. A year seems like a long time, but essentially we only have 52 Monday mornings to make the most of the week ahead. Most of us, myself included, will only be back in the office on the second Monday of 2018 and…

BEAUTY PUREBERRY SKIN REJUVENATOR CLEANSE If you’re feeling sluggish after a full year of going full throttle at work and in the gym, then Pureberry South Africa’s Skin Rejuvenator Cleanse is the best way to pick yourself up leaving you feeling and looking great. Cleanse your pores, hydrate your body and skin and remove impurities while promoting weight-loss with this 5-day juicing cleanse. R1 550, pureberry.co.za NUTRITION BIOGEN VEGAN PRO Going green and eating conscious has been on the increase and if you’re on the path towards becoming vegan in the new year, or even just looking for a more natural plant-based form of protein, we recommend this vegan and vegetarian protein shake to help keep you packing on lean muscle mass. Biogen Vegan Pro is…

Get Fitter Check out our newest workouts, tasty recipes featuring quick breakfasts and protein-packed dinners, plus nutrition and training advice to help you power through the season at muscleandfitnesshers .co.za You, Only Better Looking to reboot your diet, recharge your fitness, or simply find more motivation to be your healthiest self ever? We’ve got transformation tips and smart, easy-to-adapt strategies from experts in fitness, nutrition, supplements, and more. Head over to muscleandfitnesshers.co.za for fresh advice on how to get results that last. Caitlin Schembri lost more than 20 kilograms through clean eating and smart training. WE WANT TO HEAR FROM YOU! Whether it’s sharing the motivational quotes that get you psyched up to hit the gym; asking our team of experts your burning questions on fitness, nutrition, health, and more; or…

GO AHEAD AND ADMIT IT-you love leg day because it fires up that one asset that tells all in your leggings. The booty is queen! But you have to exercise smart, not just hard. Trainer and nutritionist Jaclyn Sklaver, founder of FitMissNYC (fitmissnyc.com), designed a powerful butt-boosting workout to give you the moves you need to build curves in all the right places. To complete this posterior perkathon, we tapped Team AllMax athlete, IFBB bikini pro, cover model, and now clothing designer of Booty Queen - Amanda Latona Kuclo (@amandalatona), who is known and admired for her showstopping lower body. You won’t go astray with this dream team, and the workout will help you see results! Follow this plan for four weeks for a better booty - right now! Tools…

Feeling a mid-afternoon energy drag? Try skipping the coffee break and head for a flight of stairs instead. A recent study found that simply walking up and down stairs for 10 minutes gave participants a bigger energy boost than guzzling 50 milligrams of caffeine (about the same amount in a can of soda or half a cup of coffee). Bonus: You’ll also burn about 50 calories in the process.…

JULIANA MALACARNE 3X OLYMPIA PHYSIQUE CHAMP @JULESFIT10 “This routine is excellent for targeting your entire quad area, but especially the vastus medialis (VMO), or “teardrop” muscle. The combo of compound and isolation movements hits the lower quad and gives an excellent pump, helping to make the VMO bigger and more shapely.” LEG EXTENSION Warm-up with two light sets. Add weight for a difficult 15 reps with full range of motion and squeeze at top position with legs fully extended. Continue to add weight for pyramid sets of 12, 10, 8, and 6 reps. SMITH MACHINE FRONT SQUAT  (4 x 12) UNILATERAL LEG EXTENSION (3 x 15 each leg; no rest in between sets) Keep toes pointed out. HACK SQUAT  (3 x 15) DUMBBELL LUNGE (3 x 20 each leg) TANA…