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MUSCLE & FITNESS HERS


MUSCLE & FITNESS HERS - NOVEMBER/DECEMBER 2008









TRAINING & FITNESS

26 Ready, Set, Go!
Crunched for time? These five 30-minute routines are short on time but long on results

50 Be a Superwoman
Doing supersets super-fast is the best way to burn fat, and get leaner and more sculpted

64 Strength in Symmetry
Natalie Benson reveals how she sculpted her awesome arms

70 An Active Girl's Guide to Yoga
Here's what you need to know before going to your local studio

84 So You Want to...
How to prepare for one of winter's most beautiful whole-body workouts

>>Continue to the training section for more exercise plans and ideas!

NUTRITION & SUPPLEMENTS

42 Happy, Healthy Holiday Dinner
These five side dishes will help keep your physique on track

58 Diet Essentials
We offer up three specific protein supplements that can fast-track your results

>>Continue to the nutrition section for more health tips!

HEALTH

78 Risky Business
In an effort to keep you in the gym, we look at how to prevent the most common injuries


MOTIVATION

36 Cover Girl Revealed
See just how Samantha Harris made our cover four times

>>Continue to the features section for more motivation!

IN THIS ISSUE
04 Letters

 08 Training Notebook
 »Latest News
»Pilates for Abs
»The Plank
»Dynamite Delts

14 Nutrition Notebook
 »Latest News
»On-the-Go Diet
»Vitamin K
»Vegetable Roundup

88 Twists & Turns
»A closer look at the women of fitness and figure

90 For the Competitor
»Fitness pro Jen Hendershott dissects the perfect routine round

GYM BAG

20 The Fit Gift List
 This year, reward your hard work with these gifts that'll ensure 2009 is your fittest year yet

     

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>> Cover Girl: Samantha Harris
>> 30-Minute Workouts
>> Healthier Holiday Dinner

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