Muscle & Fitness Hers Magazine
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September / October 2003

With Muscle & Fitness being the number one magazine in its genre, this spin-off aims to do what M&F did for men, to teach women about muscle & fitness, and why it is important. This magazine is geared for women and their unique ways of working out, nutrition, etc. On the cover is Kristin Rosen.

September / October 2003 - Table of Contents
Volume 4, Number 7

On The Cover

  • From Gym To Home: Triceps Kickback
    Firm up the backs of your arms with this home exercise alternative to the triceps extension machine.

  • Leg Solutions
    Use this alternative workout to shape a stellar lower body.

  • Get Stronger, Leaner Legs Faster
    Kick your rear - and fat burning - in gear with these high octane cardio exercises.

  • Pare Down A Pear Shape
    If you've been struggling to reduce your butt, hips and thighs, try this shape specific workout.

  • Dairy & Your Diet
    Important new research shows how a diet high in dairy can help you be the queen of weight loss.

  • The Essential Post Workout Diet
    What you must eat today to keep your muscle fueled for tomorrow.

  • Fit Lab: Order is Everything
    How to mix weights and cardio fo optimal results.

  • Getting Started
    Are you committing costly exercise errors? Stop these common errors that can cause you harm.


  • Perfect Form: Flat Bench Barbell Press
    Improve strength with this basic body sculpting exercise.

  • The Push & Pull Of It
    Achieve a beautiful upper body with this different approach to organizing your training.

  • The Flexibility Principle
    Add these essential stretches to your routine for improved strength and reduced stress.

  • What's the Difference?
    Benefit from the subtle differences among the one arm dumbbell, bent over barbell and seated cable row and sculpt a beautiful back.


  • Lighter & Leaner: Sausage and Pepper Calzones
    An Italian tradition lightens up without losing its flavor.

  • Under the Sea
    Get into the swim of things with these four simple and delicious ways to cook fish.


  • Success Stories: Fitness & Family
    This mother of three conquered her fear of food to pursue a healthy lifestyle.

  • Fitness Role Model: Yo Adrienne!
    Software engineer Adrienne Goodman has programmed fitness to be her code of life.


  • Great Fit
    Nothing flatters like denim, but finding the right jeans can be challege. We've got you covered with tips on everything from what's hip to how to find your perfect pair.

  • Readers On: What is the Fitness Lifequest?
    What happens when M&F Hers editors and readers go to dinner? A discussion about what fitness is, how geography changes that definition and how they see the rest of the nation.

  • Healthy Woman: The Heart of the Matter
    M&F Hers speaks with cardiologist Cliff Morris, about America's leading killer - cardiovascular disease.

  • Tell Us What You Think?
    Here's your chance to weight in on M&F Hers. What do you like? What would you like to see more (or less) of? Fill out our reader survey and let your opinion be known.

  • First Year With Baby
    Expectant exercise. An M&F Hers editor documents her journey from here to maternity.


  • Editors Notes

  • Fitness Extra

  • Buyer's Guide

  • Letters

  • Girl Talk