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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!

Followers of mindful eating strive to recognize feelings of hunger and desires, listening to what their bodies want to e...
30/06/2025

Followers of mindful eating strive to recognize feelings of hunger and desires, listening to what their bodies want to eat while keeping in mind basic nutrition tenets like protein intake.


27/06/2025

The deadlift is a must-have exercise to build total-body strength, pack of muscle, and sculpt an awesome physique. When ...
26/06/2025

The deadlift is a must-have exercise to build total-body strength, pack of muscle, and sculpt an awesome physique. When done right but poor technique makes the exercise harder and increases chances for injury.

4 Delicious Salad Combos You’ll Love! Because salads don’t have to suck 😉  While there are an infinite amount of delicio...
25/06/2025

4 Delicious Salad Combos You’ll Love! Because salads don’t have to suck 😉

While there are an infinite amount of delicious salad combos out there, I wanted to highlight a few of my favorite go-to ways to eat salad.

For the Tuna Nicoise:⁠⠀⠀⁠⁠
1/2 C tuna in oil⁠⠀⠀⁠⁠
1 C sautéed green beans⁠⠀⠀⁠⁠
1/2 grape tomatoes⁠⠀⠀⁠⁠
2 C lettuce⁠⠀⠀⁠⁠
4 Mini potatoes⁠⠀⠀⁠⁠
1 hard boiled egg⁠⠀⠀⁠⁠
5 Olives⁠

For the Greek Inspired Salad:⁠⠀⠀⁠⁠
1 C chopped cucumber⁠⠀⠀⁠⁠
1 cup mini tomatoes⁠⠀⠀⁠⁠
1/2 C diced red onion⁠⠀⠀⁠⁠
1/2 C chickpeas⁠⠀⠀⁠⁠
1 Tbsp feta⁠⠀⠀⁠⁠
Grilled chicken⁠⠀⠀⁠⁠
Olives⁠

For the Blueberry Avocado Salad:⁠⠀⠀⁠⁠
2 C spinach⁠⠀⠀⁠⁠
1/2 C blueberries⁠⠀⠀⁠⁠
1/2 C pistachios⁠⠀⠀⁠⁠
1/2 C grape tomatoes⁠⠀⠀⁠⁠
½ an avocado⁠⠀⠀⁠⁠
1/4 C red onion⁠⠀⠀⁠⁠
1 Tbsp goat cheese⁠⠀⠀⁠⁠
Balsamic⁠

For the Tempeh Wild Rice Salad:⁠⠀⠀⁠⁠
⅓-½ package Tempeh⁠⠀⠀⁠⁠
1 C arugula⁠⠀⠀⁠⁠
1/2 C wild rice⁠⠀⠀⁠⁠
Sautéed bell pepper⁠⠀⠀⁠⁠
3 cooked beets⁠⠀⠀⁠⁠
2 Tbsp ricotta⁠⠀⠀⁠⁠
1 Tbsp sesame seeds⁠⠀⠀⁠⁠
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Hope you absolutely love these! What’s your favorite way to salad?⁠⠀⠀⁠⁠

If you’ve been on and off with your progress toward overall fitness and getting that dream body that you’ve always wante...
23/06/2025

If you’ve been on and off with your progress toward overall fitness and getting that dream body that you’ve always wanted, don’t fret. Maybe you occasionally you slip, spiral, catch yourself, and dust yourself off. Rinse and repeat.

But when it comes to progress, the name of the game is consistency. If you want that bikini body or a b***y that influences people on social media, you need to start fixing some of these common fitness and lifestyle flaws that counter the progress you’ve worked hard for.

Healthy Carbs to Incorporate in Your Diet! with  ⁠Carbs like rice, quinoa & potatoes can have a beneficial effect on ene...
20/06/2025

Healthy Carbs to Incorporate in Your Diet! with

Carbs like rice, quinoa & potatoes can have a beneficial effect on energy levels, digestion, athletic performance, & are a great source of minerals and fiber. Carbs have gotten a bad rap lately but really the truth is you just need to find the right amount daily for you. Some things to take into consideration when judging how many carbs you should incorporate in a day include your activity levels, insulin sensitivity, & your overall goals 😁⁠
⁠⁠
Potato - a great source of vitamins, minerals, & antioxidants. They also contain resistant starch which may help reduce insulin resistance, which can help improve blood sugar control & helps feed gut bacteria.⁠

Sweet potatoes- rich in fiber, vitamin C, vitamin A, manganese & antioxidants. They’re delicious baked, roasted, boiled, or sautéed.⁠

White rice - is actually brown rice with the germ and bran removed. Despite a common misconception, the macronutrient & calorie contents are relatively the same. Some fiber & most nutrients are stripped away during the refining process, leaving it with very few essential nutrients. However, it contains less arsenic, is easier to digest, & is great for refueling muscles with glycogen post-workout, which is one of the reasons why a lot of athletes choose it over brown rice.⁠

White rice also has a much higher glycemic index of 89 while brown rice has a GI of 50. This can be significant to diabetics and those with insulin resistance. If you’re active & you’re not insulin resistant, you definitely don’t have to be overly concerned w/ glycemic index, especially in a balanced diet.

Brown rice - full of minerals like phosphorus, manganese, selenium & magnesium. It also contains antioxidants that help protect the body from oxidative stress. 🤗⁠

Quinoa - provides all 9 essential amino acids, making it a complete protein! It’s a wonderful source of fiber which helps you feel full longer, & in turn possibly help with weight loss. Quinoa is also a good source of minerals like iron, magnesium, manganese, zinc, & more.⠀⁠

Ultimately quinoa, brown/white rice, & potatoes are nutritious choice.

Deadlift tips from fitness instructor  ⁣1) Have your feet slightly wider than your hips (this will vary from person to p...
18/06/2025

Deadlift tips from fitness instructor


1) Have your feet slightly wider than your hips (this will vary from person to person)

2) Pull your belly button into your spine or use whatever cue works for you to brace and engage your core. ⁣

3) Squeeze the glutes / use the cue you like to engage your glutes ⁣

4) Lower yourself down to grip the bar whilst still keeping the core and glutes engaged and braced best you can. ⁣

5) Engage your lats. So many people don’t engage your lats which isn’t great for form but will also limit you as your arms will be taking a lot more weight. ⁣

6) Lift off and push your hips into the bar or as some like to say thrust into the bar. ⁣

7) Keep was everything engaged for every rep. If you really want to get good at this then reset for every rep (this will also be more challenging as you won’t get the rebound) ⁣


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...
17/06/2025

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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" one of the most common fitness myths that needs to be busted is that cardio makes you lose weight fast strength traini...
13/06/2025

" one of the most common fitness myths that needs to be busted is that cardio makes you lose weight fast strength training/weight lifting actually burns more calories faster and more efficiently"

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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.