Muscle & Fitness Hers South Africa

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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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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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

01/10/2025

lower body workout.

Lower Body Session ⁣
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1) Barbell squats (4x5) superset with deficit reverse lunges (4x10)⁣
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2) Bulgarian Split Squat drop set 3x(7 two dumbbells, 7 one dumbbell, 7 bodyweight) superset with hanging leg raises (3x12) ⁣
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3) Hip Thrusts (4x15) superset with standing banded abductions (4x20) ⁣
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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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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

26/09/2025

Symmetrical deep squats as demonstrated by Have you gotten yours in this week?
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25/09/2025

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.
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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
Hemp seeds
Pumpkin seeds
Peas
Chickpeas
Tempeh
Organic tofu

22/09/2025

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

19/09/2025

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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. .