November/December 2009

Muscle & Fitness Hers: November/December 2009. The November/December issue of Muscle & Fitness Hers is available now. This issue showcases a program for beautiful Bi's & Tri's. Also in this issue are a great butt secret weapon and much more! Check it out! On Newstands now.

Table Of Contents, November/December 2009

Letters 11 Training Notebook Latest News Mastering the Pike V-Sit Advanced Routine 12 Nutrition Notebook. Latest news Holiday indulgences A new turkey tradition 18 Heavy Metal Get strong like a man but stay sleek like a woman - in 30 minutes or less. 30 Bopp Guns Up-and-coming figure competitor Katie Bopp is armed and dangerous. 38 Saved By the 'Bell Here's a comprehensive introduction to the kettlebell, America's hottest new workout tool. 18 Nutrition Idol Welcome to grocery-store reality TV , where eight muscle-friendly foods compete for the title of dietary champion 58 Equal Opportunity Supplement One of the most popular supplements in the world works just as well for women as it does for men. 46 Thighs & Lows Tighten and tone your lower body in just six weeks with figure competitor Kalani Barber's leg routine. 64 Are You D-ficient? Scientists are finding that vitamin D may be more important than ever, but most people don't get enough. 58 All-Night Cocktail Hour These holiday hors d'oeuvres and cocktails guarantee big taste without the extra calories. 76 Body Language Whether you want to be a professional bikini competitor or just look like one, we'll tell you how. 82 Twists & Turns A closer look at the women of fitness and figure. 86 Double Take Find out how professional body double Shelley Michelle got her million-dollar physique. 88 For The Competitor The winning look is as much a matter of chemistry as conditioning. 89 Calendar of Events 90 End Result 94

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