Innholdsfortegnelse for September 2025 i Muscle & Fitness Hers South Africa

FOODS TO AVOID Sweeteners (sugar, honey, agave, syrup, juice) Foods containing flour (bread, pastries, pasta) Grains (rice, oats, quinoa, couscous) Fruit (small amounts of some berries like strawberries and blueberries are OK) Starchy vegetables like potatoes, sweet potatoes, corn, and peas Lactose-rich dairy products (milk, ice cream) Fried foods ANATOMY OF A KETO MEAL > PROTEIN: You’ll need to include a main protein in at least two of your three meals a day. Options can include meat (beef, pork, lamb), poultry (chicken, ostrich, turkey, duck), fish (mackerel, salmon, trout), shellfish (lobster, shrimp, calamari), tofu and tempeh, and eggs. You should also aim to have protein elements in snacks and smaller meals, such as cheese and cucumbers, almond butter and celery sticks, or yoghurt and nuts. > NON-STARCHY VEGETABLES: Most of…

• WE’VE GOT some great news: It doesn’t take a laundry list of exercises and an hour-plus to tone your body and build strength. Not when your program is intelligently designed, that is. In this case, it takes only two moves, thanks to the programming chops of renowned trainer Zach Even-Esh, the founder of the Underground Strength Gym, the head strength and conditioning coach of the Rutgers University wrestling team, and the author of the best-selling book The Encyclopedia of Underground Strength & Conditioning. The two-exercise concept is a shining example of quality over quantity. “This is called training economics,” Even-Esh says. “We take the exercises that deliver a high return of results on a short investment of time. This type of approach will always deliver results.” Even-Esh has designed…

PREP TIME: 10 MIN COOKING TIME: 30 - 35 MIN SERVINGS: 3 INGREDIENTS 600g baby carrots 1 red salad onion diced 6 chicken thighs SAUCE 6 tbsp olive oil 3 tbsp raw honey 2 tsp salt 1/2 tsp ground black pepper 1 tsp thyme 1 tsp cumin 1 tsp turmeric 50ml hot water Pinch of chilli flakes Fresh coriander for garnish INSTRUCTIONS Preheat oven to 200C. Prepare a baking dish with non-stick spray. Place the frozen carrots in the baking dish and add the diced onion. Place the chicken thighs on top of the carrots. Mix the sauce and pour over the chicken. Sprinkle the thighs with chilli flakes. Cover with foil and place in the oven for 15min. Remove foil and place back in the oven for another 15-20min. Garnish with…

WHAT IT IS ■ Four weeks of 10-metre sprints with a Prowler sled with descending rest periods. “This is a true measure of strength, speed, and power,” says Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning. “The goal is to perform as many ‘repeats’ as possible without any loss of speed or diminished quality of movement. Forward torso lean, positive shin angle, and full extension of each drive leg should be maintained throughout.” HOW TO DO IT ■ Record an initial 10-metre Prowler sled sprint with a stopwatch. Multiply your time by 1.1 to get your goal time for each subsequent push. For example, an initial 10-metre sprint performed in five seconds will produce a goal time of 5.5 seconds. You’ll then perform 10-yard Prowler sprints until you’re no…

In a world drowning in overpriced smart mirrors, AI-infused toilet seats, and smart forks that buzz if you eat too fast, it’s getting harder to find tech that actually does something useful—without turning you into a couch-slumped robot who can’t survive without an app for socks. This isn’t that kind of article. You won’t find another smartwatch that reminds you to breathe, or a $500 pair of earbuds that can detect your mood based on your sweat. This is tech for real life. For men who move, hustle, cook, travel, create, fix, and occasionally need a break without needing an escape pod. These are gadgets that elevate your routine—without making you dependent. Think of it as gear for a smarter, sharper, more functional lifestyle. So here they are: 10 gadgets…

• FEELING PRETTY good about cutting out pasta, potatoes, and other starchy fare from your diet? Not so fast: Research shows you may actually be missing out on a slew of health benefits, including a sleeker physique. That’s because all high-carb foods are not created equal. Some are rich in resistant starch, which actually promotes weight loss, plus a whole lot more. Resistant starch is a type of fiber found in certain plant foods, including beans, corn, and bread. As the name implies, this starch “resists” digestion in the small intestine, which prevents your body from absorbing the calories it contains. By the time resistant starch makes its way to the colon, specific types of good bacteria feed on it to produce short-chain fatty acids, including butyrate (more on that…

• DEWY, YOUTHFUL SKIN begins with hydration, and we’re not just talking about the water you drink. (Though that’s key!) These top beauty products are formulated with age reversal at their core. They penetrate skin deeply with uniquely powerful ingredients that help improve unwanted conditions and turn back the signs of time, day by day. 1 THE ISSUE: WRINKLES FIX IT WITH: CLARINS DOUBLE SERIM A Complete Age Control Concentrate formulated to help work on the five vital functions of the skin for a more youthful and radiant complexion. Now containing 21 active plant extracts including new star ingredient turmeric. R1250.00, clarins.co.za 2 THE ISSUE: CROW’S FEET FIX IT WITH: ESTEE LAUDER ADVANCED TIME ZONE Help “rewind” the appearance of ageing around your eyes. Instantly, the delicate skin around your…

• YOU PAY ATTENTION to your health, making sure you get enough sleep, eat right, and exercise on the regular. But are you taking care of your needs south of the border? Your vagina is a complex, amazing organ, but it’s often severely misunderstood, especially when it comes to fad beauty trends and treatments. Here’s the lowdown on your down low. VAGINAL STEAMING WHAT IS IT? A blend of herbs, such as mugwort, rosemary, wormwood, and basil, is placed in a basin of hot water. The idea is to sit or crouch (unclothed) over the basin and allow the steam to enter your netherlands. The theory is that the steam helps soften and open the vaginal tissues, allowing the medicinal properties of the herbs to be carried up into the…

August is the month of long days, salty skin, and spontaneous desire. There’s a unique kind of freedom in the air—where conversations flow more easily, bodies feel bolder, and summer flings bloom like sunflowers in the heat. And let’s be honest, some of the most unforgettable connections don’t come from commitment, but from confidence, chemistry, and a clear understanding of what you want. As a Sex and Relationship Coach, I want to flip the narrative that casual equals careless. You can enjoy summer hookups without guilt, without drama, and without pretending they’re something they’re not. But only if you go in with clarity, communication, and a little Katie-style wisdom. Let’s start with the basics. A summer fling isn’t a failure just because it doesn’t turn into something long-term. Some connections…

PREP TIME: 5 MIN COOKING TIME: 15 MIN SERVINGS: 3-4 INGREDIENTS 1 tbsp olive oil 2 red salad onion diced MARINADE 4 tbsp olive Oil 4 tbsp honey 1 lime’s juice 2 tsp vanilla essence 2 handful raisins soaked in hot water 2 tsp Oryx salt 1 tsp ground black pepper 750g ostrich steaks Fresh rosemary finely chopped for garnish Serve on a bed of fresh rocket and side of your choice INSTRUCTIONS Preheat pan with olive oil. Fry ostrich steak for 4min on each side till medium and remove from the pan to rest. Add an extra tsp of olive oil to the pan and fry the onion till golden brown. Mix the marinade, add to the fried onion, and then add the soaked raisins. Allow the honey in the marinade…

• KETO DIETS ARE hot right now, and it’s clear why. Dozens of weight-loss studies have shown this method of eating—which emphasises a very low amount of carbs, a moderate amount of protein, and a relatively high amount of dietary fat—can lead to significant and rapid weight loss, as well as health benefits such as improved blood sugar and insulin levels. “The scientific community is finally coming around to the idea that all fat isn’t bad and that excessive consumption of carbo hydrates like sugar is actually what is behind the growing obesity crisis,” says Kristen Mancinelli, R.D., author of The Ketogenic Diet. In a keto diet, about 75 to 80% of your calories come from fat, 10 to 15% from protein, and just 5 to 10% from carbs. The…

• AFTER THE birth of her second child in 2003, Jennifer Nicole Lee weighed more than 200 pounds. “I struggled with weight my entire life, then I became a mother and realised I had to get my act together to take care of my kids,” she says. “It was about more than just looking good in a bikini.” That’s when her transformation began. Now 43 and in the best shape of her life, the celebrity trainer and fitness model runs an empire that covers online coaching, workout videos, books, and fashion, and she continues to inspire countless others in their own fitness and weight-loss journeys. So we asked Lee to share her top anti-ageing tips for looking and feeling your best. Because, as she says, “if you allow yourself to…

TO REDUCE AN INFECTION: Yoghurt Douches ■ Vaginal yeast infections, caused by an overgrowth of the fungus Candida, are a common health concern, causing itching, burning, and discharge. In addition to using OTC antifungal creams and suppositories, some women insert yoghurt into the vagina. “Yoghurt contains strains of the good bacteria Lactobacillus, so you can use it vaginally,” explains Minkin. A 2015 Iranian study found women who used a mixture of yoghurt and honey had better results in reducing yeast infection than those who were treated with a standard antifungal aid. TO REDUCE VAGINAL PAIN: Topical Creams ■ Vulvodynia is a burning, stinging irritation or rawness around the genitals that can occur in one area or the entire vulva. Treatments vary, but one to try is a topical antifungal cream,…

Such an honor to have you on Muscle & Fitness Hers, everyone has their own special story about how they got involved in health and fitness. Could you tell us a little bit about your journey to where you are today? Thank you for having me in your magazine! As a child, I grew up always playing sports at school, especially soccer, and as a teen I was involved in school and church league soccer. I really enjoyed the stress relief being active gave. When I became a mother in my early 20s, I started struggling with a lot of health issues. I was diagnosed with an autoimmune condition, and even with medication and going for a run several times a week, and doing at-home fitness video programs, I never…

PREP TIME: 10 MIN COOKING TIME: 25 - 30 MIN SERVINGS: 1 LARGE TART INGREDIENTS CRUST 250g almond flour 2 tbsp honey 1 tbsp water 1 tsp salt 1 heaped tsp cacao 1 tsp caramel essence 3 cans of pear halves (in fruit juice) drained and washed to remove all fruit juice 1/2 tsp salt 1 tbsp caramel essence For the crumble on top 120g almond flour 50g flaked almonds 50g chopped dates 1 tsp ground cinnamon 1 tsp salt 100g almond butter melted 2 tbsp raw honey 1 tsp caramel essence 1 tsp vanilla essence 1 heaped tbsp cacao Garnish with thinly sliced pear, honey and cinnamon INSTRUCTIONS Preheat oven to 180C. Prepare baking dish with non-stick spray. In a large mixing bowl, mix all the crust ingredients together till a…

PREP TIME: 10 MIN COOKING TIME: 10 MIN SERVINGS: 4 INGREDIENTS 4 tbsp olive oil 1 heaped tsp paprika 4 tbsp honey 1 tsp salt 1/2 tsp ground black pepper 1 large or 2 medium brinjals cut into steaks 2 heaped tbsp sesame seeds 1 tbsp almond flour 80g pomegranate 100g fresh baby spinach 15g wild rocket INSTRUCTIONS Mix the marinade and set aside. Cut the aubergine into steaks (about 1.5cm thick). Place in marinade and sprinkle with sesame seeds. Allow the aubergine to absorb some of the marinade before cooking. Preheat a large frying pan with olive oil. The pan needs to be hot. Fry the aubergine steaks till golden brown on both sides. Prepare a serving dish with baby spinach as base. Place the fried aubergine steaks on top of…