Muscle & Fitness Hers South Africa

12/07/2025

Every fit chick knows that hitting the weights has plenty of benefits, but gorgeous hands are not one of them. Blisters, calluses, and dry hands are common lifting woes that may seem unavoidable—but there are steps you can take to keep your hands beautiful no matter how tough your workouts may be.
* full article on our website*

11/07/2025

What’s your drink of choice? ☕️ 🍵 ⁠

Whether you’re a matcha lover or coffee addict, it’s great to get a gauge of where your caffeine level is landing. While there’s no guide to where you should exactly land, if you notice yourself feeling extra jittery, anxious or cracked out, that may be a sign you’re overdoing it in the caffeine arena. The amount can also vary wildly per brand so make sure to check in with yourself & how you’re feeling. ⁠
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For people more sensitive to caffeine, matcha and green tea can often be a great choice not just because of the often lower caffeine levels but the L-Theanine found in these drinks that can help to balance out the jittery feeling often associated with caffeine while still helping to improve focus & energy. ⁠
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Lastly, herbal teas are a great way to enjoy a delightlful drink without adding extra caffeine to your day.⁠
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Reminder that caffeine levels will vary by amount and brand so double check with your local coffee shop or brand sourced if you’re looking for the exact amount of caffeine in your drink.⁠
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*Average amounts listed for: 12oz nitro, 12oz cold brew, 12oz coffee, 1 espresso shot, 1 teaspoon of matcha mixed w/ 12oz hot water, 1 bag black tea, 1 bag green tea, 1 bag herbal tea*⁠
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10/07/2025

09/07/2025

Yoga offers a chance to zero in on your body’s intrinsic need to slow down and move more harmoniously. But these days, even your yoga practice may need to multitask between calming the mind and building strength. .

08/07/2025

This s**t is bananas! B-A-N-A-N-A-S 🍌 (Swipe to see 6 different ways to banana)⁠⠀⠀⠀⁠

did want to interrupt your feed to talk all things Bananas.⁠⠀⠀⠀⁠

Bananas are a nutritious fruit that can be eaten in so many different ways. While most people eat bananas when they’re ripe (yellow), you can also safely eat them in their other stages.⠀⠀⁠
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Green bananas - contain mostly starch and tend to be more bitter in taste and firm in texture than yellow bananas. Green bananas also contain lots of fiber, prebiotics, pectin, and resistant starches which have been linked to health benefits like helping to keep your gut bacteria healthy.
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Yellow bananas - are a great source of antioxidants, vitamins, minerals, fiber, and other nutrients. They have lost a little bit of resistant starch since being unripe, and therefore they taste sweeter than green bananas. Bananas in this stage are quickly digested and leave you feeling full for longer. ⁠⠀⠀⠀⁠

Brown bananas - contain the most antioxidants out of all the stages and the least amount of resistant starches, meaning that they’re very sweet. This flavor makes them great for baking! In this stage the banana has lost the most micronutrients, but it is still a healthy choice. ⁠⠀⠀⠀⁠

04/07/2025

with the hamstring hookup this Friday💪

03/07/2025

MYTH BUSTERS! 👊😯🤯 courtesy of
There are a lot of foods out there that gain a bad reputation based on minimal research. 💪💪

01/07/2025

" What inspired me to start my fitness modeling journey wasn’t just aesthetics, it was the desire to become the strongest version of myself inside and out. Being an athlete, I always admired those strong and talented athletes who radiated strength, confidence, and discipline. They were the real standard for me. I didn’t want to be skinny, I wanted to be strong and exude that in every way possible. Fitness modeling allows for that stronger kind of beauty that can be found in various body heights, body frames, and proportions, and does not fit the typical fashion model images of the past. It normalizes healthy bodies across the board. I strive to support the idea that being strong inside and out is beautiful. Fitness as a tool did help me through some very rough times in my life including when my parents divorced as well as my own divorce. Fitness has always been a tool to help me cope with low points in my life. Fitness always seemed to spark a shift in me that gave me control over what felt like such chaos in my life. Fitness modeling became a gateway for showing what hard work, discipline, and self-respect look like. I want to inspire others the way I was once inspired, to prove that transformation is possible. Being in front of the camera has become a celebration
of growth, not just a pose. Ultimately, the journey started with a desire to
empower others. Fitness modeling is the byproduct of self-belief, not the
goal. It’s not about looking a certain way. It’s about becoming someone
you’re proud to be."

Model
📸

# die

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.