Muscle & Fitness Hers South Africa

04/11/2025

NEW RESEARCH shows that using the legs, particularly in weight-bearing exercise, sends signals to the brain that are vital for the production of healthy neural cells. The groundbreaking study fundamentally alters brain and nervous system medicine — giving doctors new clues as to why patients with motor neuron disease, multiple sclerosis, spinal muscular atrophy and other neurological diseases often rapidly decline when their movement becomes limited.

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03/11/2025

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31/10/2025

So what’s the secret to snacking success? Quite simply, it’s avoiding the onslaught of unhealthy packaged foods and making your own hunger-demolishing fuel. Start by fortifying your diet with a few key element mini eats. All of them pull double duty by satisfying your need for great taste and clutch nutrition. .

30/10/2025

To build an awesome body and take your fitness to the next level, you must avoid these nine worst beginner mistakes. Learn how they happen and how you can beat them. Great advice to start your year better on journey to health and fitness. .

Article on our website www.muscleandfitnesshers.co.za

29/10/2025

There are no short cuts to a long healthy life.

28/10/2025

What’s your favorite protein source?
By

It’s important to vary your protein sources to get the different benefits from each.

Benefits of the proteins shown:
Pasture-Raised Chicken
High protein source, lean, a good source of vitamin B6 & niacin.

Wild-caught salmon
High in omega-3 fatty acids, vitamin D, selenium, vitamins B3, B6, B5 and potassium.
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Grass-fed beef
High in conjugate linoleum acid which has been shown in studies to lower cancer risk & packed with omega-3 fatty acids & antioxidant vitamins.
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Grass-fed bison
A lean source of protein, high in vitamin B12, zinc, selenium, niacin & iron.
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Pasture-Raised Eggs
High in choline, omega-3 fatty acids, contain carotenoids which are important for your eyes (lutein and zeaxanthin) plus packed with more vitamins & minerals.

Plant based proteins:
Black beans
Lentils
H**p seeds
Pumpkin seeds
Peas
Chickpeas
Tempeh
Organic tofu

27/10/2025

Don’t worry if you hit a bump in the road toward your fitness goals. It happens. You’re human, and life happens every now and again. The important thing is that you pick yourself back up, start over, and keep moving forward.

So stop the guilt, and don’t go full tilt. Follow these easy lifestyle tweaks, and you’ll be back on track to a healthier, happier, fitter you. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Full article on our website www.muscleandfitnesshers.co.za
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24/10/2025

23/10/2025

CARBOHYDRATES CHEAT SHEET! 🍠🥗🍉 from our friends over at

Since carbs are in nearly EVERYTHING, this gives you a breakdown of some of the most popular healthy carbohydrates.
Save them for when you’re on the go (or planning your meal prep) and need to make some tough decisions! 🧐

22/10/2025

We’ve said it enough times, but it bears repeating: You don’t grow in the gym. You grow while you recover.

You also get faster, leaner and stronger while you recover, so it stands to reason that you should be making this a priority. But recovery isn’t simply a matter of post-workout protein and carbohydrate – it’s a matter of rest. Or, more specifically, sleep. # .

20/10/2025

Let’s face it, dieting isn’t a whole lot of fun. But it’s always nice to know that the glorious cheat day is just around the corner. .
That said, making the most of your cheat days as a means of helping you get leaner is simply a matter of making wise choices while you’re (kind of) pigging out. .
With these tips, cheat days won’t just be about eating your favorite foods, but getting leaner too.
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Article on our website www.muscleandfitnesshers.co.za
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