Muscle & Fitness Hers South Africa

08/11/2024

07/11/2024

Stunning .jovanovski is gorgeously fit.

06/11/2024

Looking to add some green to your daily routine? Give this Pistachio Greens Smoothie from a try 🥑❇️💚🌱

Pistachio Greens Smoothie 👇🏼
pistachio milk
1 scoop collagen
1 scoop vanilla protein
Frozen Japanese sweet potato
Frozen avocado
Frozen spinach
1-2 tbs pistachios (unshelled)
1 tbs flax seeds
Lots of cinnamon
✅ Blend blend blend & top with some more pistachios and blackberries for a little flare. Enjoy your pistachio masterpiece✨

04/11/2024

Staying hydrated is the name of the game when it comes to reaching your goals & feeling your best! Many people struggle to find alternatives to high calorie coffee drinks, juices, soda etc. That’s why I put together these delicious iced tea recipes that are loaded with flavor & low in sugar.⠀⁠⁠
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Here’s how to prepare each:⁠
(makes about a pitcher of tea each) ⠀⠀⁠⁠
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1- Raspberry Lime: Boil 2 cups of water. Once boiling, remove from heat, add ½ cup raspberries, lime juice, 1 tbsp honey and place in 2 hibiscus tea bags. Let steep for 4-5 minutes. Once cool, sift out the raspberries and pour into a pitcher. Finally, add in fresh fruit & enjoy! ⁠
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2- Pineapple Ginger: Boil 2 cups of water. Once boiling, add in 1 tsp grated ginger, remove from heat, and place in 2 rooibos tea bags w/ 1 tbsp honey. Let steep for 5-6 minutes. Once cool, sift out the ginger & pour into a blender with ½ cup pineapple. Blend until smooth, sift out the pulp and pour into the pitcher of your choice. Then add in fresh pineapple! ⁠
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3- Peach Blueberry : Boil 2 cups of water. Once boiling, remove from heat, add ½ cup of blueberries, 1 tbsp honey & place in 2 White tea bags. Let steep for 4-5 minutes. Once cool, sift out blueberries, pour into a pitcher & add in fresh peaches & blueberries. ⁠
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4- Strawberry Mint: Boil 2 cups of water. Once boiling, remove from heat, add ½ cup of blueberries,in 2-3 sprigs mint, 1 tbsp honey and place in 2 Mint tea bags. Let steep for 10-12 minutes. Once cool, sift out mint leaves, pour into a pitcher & add in fresh strawberries & mint leaves.⁠
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5- Matcha Basil: Boil 2 cups of water. Once boiling, add in 4-5 basil leaves, 2 tbsps lemon juice, & remove from heat. In a separate bowl, combine ¼ cup of water with 1 tsp matcha powder & stir until well combined. Once the basil water has cooled, add in 1 tbsp honey and sift out the basil leaves. Next combine the basil water with the matcha & pour into the pitcher of your choice. Add in fresh lemon slices, basil leaves, & enjoy! ⠀

01/11/2024

Our November cover star “ Realizing that all three components are tied so closely together, it is impossible to have one without the other. I am mentally and emotionally as strong as I ever have been. Always room for more growth.”

Photographer/Retouching Sarah Glabman EpicDestinationShoot.com
Hair and Makeup Lisa Opie
Wardrobe Styling Joey Rolon

01/11/2024

Words to think upon from

“Obstacles can’t stop you, problems can’t stop you, people can’t stop you. The only one stopping you is yourself!

Discipline! That’s what it takes.

Discipline everyday, to get up and show up! Why do we wait until the start of a new week, or a new month even to finally start? It doesn’t matter how slow you go, as long as you do not stop! So take that step now, (small steps are best) out of your comfort zone and into the unknown. Take the opportunity to have the courage to be disciplined and live your life to the fullest🤩”

📸

30/10/2024

To learn more about this delectable substance, we pulled together some sweet (and some not-so-sweet) facts about this tasty ingredient.

Article on our website www.muscleandfitnesshers.co.za

29/10/2024

Ab-tastic and absolute stunner is absolute Fitness goals.
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24/10/2024

Thursday motivation with the gorgeous
📸 .harrison

21/10/2024

“ I’m not staying fit because I need to be skinny, I’m staying fit because I need to stay strong” -
📸

15/10/2024

FRIDAY FEAST: NO MATTER THE WEATHER, HERE’S HOW TO MAKE TODAY A GRILL DAY
Using the right tools, “Fowl Life” host Chad Belding shows you how to cook a steak.

By Joe Wuebben. Read article on muscleandfitness.com

14/10/2024

Stay on that fitness grind.
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04/10/2024

Are eggs actually bad for you? Studies will tell you that each omelette you have is upping your risk of death, but we shouldn’t be so quick to jump to that conclusion based on this one report.
Here’s a look at the research and the current recommendations for including eggs in your diet.
-food ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Article on our website www.muscleandfitnesshers.co.za
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03/10/2024

Getting into the weekend with that energy.

02/10/2024

Wellness Wednesdays with food editor

Mindful Eating
Quick and easy heavenly hake fillets

Prep time: 5 minutes
Baking time: 30 minutes
Servings: 4

800g frozen hake fillets
1 tsp Oryx desert salt
1 tsp paprika
½ tsp harissa powder or pinch of chilli flakes
1 tsp dried parsley
1 red onion, diced
1 Tbsp olive oil
chopped fresh parsley for garnishing

Full recipe on our website www.muscleandfitnesshers.co.za.