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Muscle & Fitness Hers South Africa Your ultimate source for full workout plans, fat-loss and advice on building muscle, improving nutrition, and using supplements from elite athletes!

Plateaus are inevitable when you maintain the same diet plan, so shake things up and you'll start busting through with t...
07/10/2025

Plateaus are inevitable when you maintain the same diet plan, so shake things up and you'll start busting through with these 8 nutrition hacks. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Article on our website www.muscleandfitnesshers.co.za or hit the link in our Bio.
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October cover star“ I fell in love with the glow that comes from moving your body. Fitness isn’t just about muscles; it’...
03/10/2025

October cover star

“ I fell in love with the glow that comes from moving your body. Fitness isn’t just about muscles; it’s about radiance, confidence, and that sparkle you carry everywhere. Once I realized my workouts were making me magnetic in business, love, and life, I knew it was a forever path.

Model
📸 Ken Burden
PR LSA  .alderman

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Make these easy Protein Popsicles as a weekend treat!How to make them: Mix 1 scoop of USN Diet Whey Isolean Strawberry M...
02/10/2025

Make these easy Protein Popsicles as a weekend treat!
How to make them:
Mix 1 scoop of USN Diet Whey Isolean Strawberry Macaron(or your flavour of choice) with 150ml of water or for extra creaminess, use milk or a milk alternative. .
Freeze in moulds. .
Enjoy!🍭
Recipe courtesy of

 lower body workout.Lower Body Session ⁣⁣1) Barbell squats (4x5) superset with deficit reverse lunges (4x10)⁣⁣2) Bulgari...
01/10/2025

lower body workout.

Lower Body Session ⁣

1) Barbell squats (4x5) superset with deficit reverse lunges (4x10)⁣

2) Bulgarian Split Squat drop set 3x(7 two dumbbells, 7 one dumbbell, 7 bodyweight) superset with hanging leg raises (3x12) ⁣

3) Hip Thrusts (4x15) superset with standing banded abductions (4x20) ⁣

4) Single leg RDL (3x8) (either single leg like the start of the video but that means we need good balance, or staggered stance like I do on the second leg which is the variation I will stick to) superset with Overhead Kettlebell swings (3x10) ⁣
⁣.

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30/09/2025

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Shaking beef is a Vietnamese cross between a beef stir-fry and a watercress salad, with super savory meat and crunchy, p...
29/09/2025

Shaking beef is a Vietnamese cross between a beef stir-fry and a watercress salad, with super savory meat and crunchy, peppery vegetables. Perfect for a pre weekend healthy meal. Recipe by

Symmetrical deep squats as demonstrated by  Have you gotten yours in this week?📸
26/09/2025

Symmetrical deep squats as demonstrated by Have you gotten yours in this week?
📸

25/09/2025

What’s your favorite protein source?By  It’s important to vary your protein sources to get the different benefits from e...
24/09/2025

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.

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.

Grass-fed bison
A lean source of protein, high in vitamin B12, zinc, selenium, niacin & iron.

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
Hemp seeds
Pumpkin seeds
Peas
Chickpeas
Tempeh
Organic tofu

One study found that jogging just five minutes a day can even significantly reduce your risk of death from cardiovascula...
22/09/2025

One study found that jogging just five minutes a day can even significantly reduce your risk of death from cardiovascular disease.

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19/09/2025

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So what’s the secret to snacking success? Quite simply, it’s avoiding the onslaught of unhealthy packaged foods and maki...
18/09/2025

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. .

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Delicious and Nutritious!

In every issue of Muscle and Fitness HERS, our Food Editor Izelle Hoffman provides our reader with amazing recipes, showing that you can eat healthy and WITH all the taste.