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23oocommerce #respond input#submit.loading,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce a.button.loading,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce button.button.loading,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce input.button.loading{opacity:.25;padding-right:2.618em}.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit.loading:after,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button.loading:after,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button.loading:after,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button.loading:after,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce #respond input#submit.loading:after,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .w
23oocommerce a.button.loading:after,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce button.button.loading:after,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce input.button.loading:after{content:"";vertical-align:top;font-family:WooCommerce;font-weight:400;animation:2s linear infinite spin;position:absolute;top:.618em;right:1em}.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button:hover,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce #respond input#submit:hover,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .w
23oocommerce a.button:hover,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce button.button:hover,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce input.button:hover{color:#515151;background-color:#dcd7e2;background-image:none;text-decoration:none}.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit.alt,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button.alt,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button.alt,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button.alt,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce #respond input#submit.alt,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce a.button.alt,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .w
23oocommerce button.button.alt,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce input.button.alt{color:#fff;-webkit-font-smoothing:antialiased;background-color:#7f54b3}.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit.alt:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button.alt:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button.alt:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button.alt:hover,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce #respond input#submit.alt:hover,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce a.button.alt:hover,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .woocommerce button.button.alt:hover,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .w
23oocommerce input.button.alt:hover{color:#fff;background-color:#7249a4}.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit.alt.disabled,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit.alt.disabled:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit.alt:disabled,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit.alt:disabled:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit.alt:disabled[disabled],.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) #respond input#submit.alt:disabled[disabled]:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button.alt.disabled,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button.alt.disabled:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button.alt:disabled,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button.alt:disabled:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button.alt:disabled[disabled],.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) a.button.alt:disabled[disabled]:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button.alt.disabled,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button.alt.disabled:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button.alt:disabled,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button.alt:disabled:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button.alt:disabled[disabled],.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) button.button.alt:disabled[disabled]:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button.alt.disabled,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button.alt.disabled:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button.alt:disabled,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button.alt:disabled:hover,.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button.alt:disabled[disabled],.woocommerce:where(body:not(.woocommerce-block-theme-has-button-styles)) input.button.alt:disabled[disabled]:hover,:where(body:not(.woocommerce-block-theme-has-button-styles)):where(:not(.edit-post-visual-editor)) .w
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112	  * Animate.css - http://daneden.me/animate
113	  * Licensed under the MIT license - http://opensource.org/licenses/MIT
114	  * Copyright (c) 2015 Daniel Eden
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163<style type="text/css"> .tippy-box[data-theme~="wprm"] { background-color: #333333; color: #FFFFFF; } .tippy-box[data-theme~="wprm"][data-placement^="top"] > .tippy-arrow::before { border-top-color: #333333; } .tippy-box[data-theme~="wprm"][data-placement^="bottom"] > .tippy-arrow::before { border-bottom-color: #333333; } .tippy-box[data-theme~="wprm"][data-placement^="left"] > .tippy-arrow::before { border-left-color: #333333; } .tippy-box[data-theme~="wprm"][data-placement^="right"] > .tippy-arrow::before { border-right-color: #333333; } .tippy-box[data-theme~="wprm"] a { color: #FFFFFF; } .wprm-comment-rating svg { width: 18px !important; height: 18px !important; } img.wprm-comment-rating { width: 90px !important; height: 18px !important; } body { --comment-rating-star-color: #343434; } body { --wprm-popup-font-size: 16px; } body { --wprm-popup-background: #ffffff; } body { --wprm-popup-title: #000000; } body { --wprm-popup-content: #444444; } body { --wprm-popup-button-background: #444444; } body { --wprm-popup-button-text: #ffffff; } body { --wprm-popup-accent: #747B2D; }</style><style type="text/css">.wprm-glossary-term {color: #5A822B;text-decoration: underline;cursor: help;}</style><style type="text/css">.wprm-recipe-template-snippet-basic-buttons {
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167    margin-top: 0px; /* wprm_margin_top type=size */
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170.wprm-recipe-template-snippet-basic-buttons a  {
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172    margin: 5px; /* wprm_margin_button type=size */
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174
175.wprm-recipe-template-snippet-basic-buttons a:first-child {
176    margin-left: 0;
177}
178.wprm-recipe-template-snippet-basic-buttons a:last-child {
179    margin-right: 0;
180}.wprm-recipe-template-meadow {
181    margin: 20px auto;
182    background-color: #ffffff; /* wprm_background type=color */
183    font-family: "Inter", sans-serif; /* wprm_main_font_family type=font */
184    font-size: 16px; /* wprm_main_font_size type=font_size */
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186    color: #000000; /* wprm_main_text type=color */
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188
189    --meadow-accent-color: #747B2D; /* wprm_accent_color type=color */
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191
192    border: 0;
193    border-top: 1px solid var(--meadow-accent-color);
194
195    --meadow-list-border-color: #DEB538; /* wprm_list_border_color type=color */
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197.wprm-recipe-template-meadow a {
198    color: #000000; /* wprm_link type=color */
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200.wprm-recipe-template-meadow p, .wprm-recipe-template-meadow li {
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202    font-size: 1em;
203    line-height: 1.5em; /* wprm_main_line_height type=font_size */
204}
205.wprm-recipe-template-meadow li {
206    margin: 0 0 0 32px;
207    padding: 0;
208}
209.rtl .wprm-recipe-template-meadow li {
210    margin: 0 32px 0 0;
211}
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213    margin: 0;
214    padding: 0;
215}
216.wprm-recipe-template-meadow br {
217    display: none;
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219.wprm-recipe-template-meadow .wprm-recipe-name,
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228.wprm-recipe-template-meadow h1,
229.wprm-recipe-template-meadow h2,
230.wprm-recipe-template-meadow h3,
231.wprm-recipe-template-meadow h4,
232.wprm-recipe-template-meadow h5,
233.wprm-recipe-template-meadow h6 {
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242}
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258.wprm-recipe-template-meadow h6 {
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260}
261.wprm-recipe-template-meadow .meadow-header-meta {
262    max-width: 800px;
263    margin: 0 auto;
264}.wprm-recipe-template-compact-howto {
265    margin: 20px auto;
266    background-color: #fafafa; /* wprm_background type=color */
267    font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Oxygen-Sans, Ubuntu, Cantarell, "Helvetica Neue", sans-serif; /* wprm_main_font_family type=font */
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269    line-height: 1.5em; /* wprm_main_line_height type=font_size */
270    color: #333333; /* wprm_main_text type=color */
271    max-width: 650px; /* wprm_max_width type=size */
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273.wprm-recipe-template-compact-howto a {
274    color: #3498db; /* wprm_link type=color */
275}
276.wprm-recipe-template-compact-howto p, .wprm-recipe-template-compact-howto li {
277    font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Oxygen-Sans, Ubuntu, Cantarell, "Helvetica Neue", sans-serif; /* wprm_main_font_family type=font */
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287.rtl .wprm-recipe-template-compact-howto li:not(.wprm-recipe-instruction-tip) {
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306.wprm-recipe-template-compact-howto h1,
307.wprm-recipe-template-compact-howto h2,
308.wprm-recipe-template-compact-howto h3,
309.wprm-recipe-template-compact-howto h4,
310.wprm-recipe-template-compact-howto h5,
311.wprm-recipe-template-compact-howto h6 {
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318.wprm-recipe-template-compact-howto .wprm-recipe-header {
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320}
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442				<div class="et_pb_text_inner"><h1>fitness</h1></div>
443			</div>
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473					
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481								<nav class="et-menu-nav"><ul id="menu-secondary-menu" class="et-menu nav upwards"><li class="et_pb_menu_page_id-24 menu-item menu-item-type-taxonomy menu-item-object-category current-menu-item menu-item-has-children menu-item-222816"><a href="https://mh.co.za/fitness/" aria-current="page">Fitness</a>
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615<script type="wphb-delay-type" async="async" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js"></script>
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615
616<script type="wphb-delay-type"> var googletag = googletag || {}; googletag.cmd = googletag.cmd || [];</script>
616
617<div id="gpt-ad-2289429011435-0">
618  
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619	googletag.cmd.push(function() {
620				googletag.defineSlot( '/22904709713/mh_fitness_top_leaderboard', [[728,90],[750,100],[950,90],[960,90],[970,66],[970,90],[980,90]], 'gpt-ad-2289429011435-0' )
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663				
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665				
666				
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667
668<script type="wphb-delay-type"> var googletag = googletag || {}; googletag.cmd = googletag.cmd || [];</script>
668
669<div id="gpt-ad-7902493001523-0">
670  
670<script type="wphb-delay-type">
671	googletag.cmd.push(function() {
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687			googletag.pubads().addEventListener( 'slotRequested', function ( ev ) {
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699				const id = ev.slot.getSlotElementId();
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717			</div><div class="et_pb_module et_pb_blog_0_tb_body et_pb_posts et_pb_bg_layout_light  et_pb_text_align_center">
718				
719				
720				
721				
722				<div class="et_pb_ajax_pagination_container">
723					
724			<article id="post-256401" class="et_pb_post clearfix et_pb_blog_item_0_0 post-256401 post type-post status-publish format-standard has-post-thumbnail hentry category-workouts-fitness tag-advice tag-build-muscle-3 tag-fitness tag-health tag-lose-weight tag-muscle tag-tips tag-training tag-workout">
725
726				<a href="https://mh.co.za/how-to-master-the-hollow-hold-for-a-stronger-set-of-abs/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-3-1080x675.jpg" alt="How to Master the Hollow Hold for a Stronger Set of Abs" class="" width="1080" height="675" srcset="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-3-980x551.jpg 980w, https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-3-480x270.jpg 480w" sizes="(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1080px, 100vw" /></a>
727														<h2 class="entry-title">
728													<a href="https://mh.co.za/how-to-master-the-hollow-hold-for-a-stronger-set-of-abs/">How to Master the Hollow Hold for a Stronger Set of Abs</a>
729											</h2>
730				
731					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Learn how to perfect the move to strengthen your six pack and set your core up for success.</p>
732</div></div>			
733			</article>
734				
735				</div>
736				</div> <div class="et_pb_with_border et_pb_module et_pb_blog_1_tb_body et_blog_grid_equal_height et_pb_blog_grid_wrapper et_pb_bg_layout_light">
737					<div class="et_pb_blog_grid clearfix ">
738					
739					
740					
741					
742					<div class="et_pb_ajax_pagination_container">
743						<div class="et_pb_salvattore_content" data-columns>
744			<article id="post-256343" class="et_pb_post clearfix et_pb_blog_item_1_0 post-256343 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness category-partnership tag-advice tag-build-muscle-3 tag-fitness tag-fitness-advice tag-health tag-home-gym tag-strength-training tag-tips tag-training tag-workout">
745
746				<div class="et_pb_image_container"><a href="https://mh.co.za/force-usa-south-africa-sportsmans-warehouse/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-2-400x250.jpg" alt="Force USA Is Now Available in South Africa. Here’s What You Need to Know" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-2.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-2-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
747														<h2 class="entry-title">
748													<a href="https://mh.co.za/force-usa-south-africa-sportsmans-warehouse/">Force USA Is Now Available in South Africa. Here’s What You Need to Know</a>
749											</h2>
750				
751					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Your home gym just got a whole lot more versatile.</p>
752</div></div>			
753			</article>
754				
755			<article id="post-256338" class="et_pb_post clearfix et_pb_blog_item_1_1 post-256338 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness tag-advice tag-build-muscle-3 tag-fitness tag-health tag-lose-weight tag-tips tag-training tag-workout">
756
757				<div class="et_pb_image_container"><a href="https://mh.co.za/hindu-push-ups-are-the-efficient-way-to-build-chest-muscle/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-1-400x250.jpg" alt="Hindu Push-Ups Are the Efficient Way to Build Chest Muscle and Shoulder Mobility – Here&#8217;s Your 4-Step Guide" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-1.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-1-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
758														<h2 class="entry-title">
759													<a href="https://mh.co.za/hindu-push-ups-are-the-efficient-way-to-build-chest-muscle/">Hindu Push-Ups Are the Efficient Way to Build Chest Muscle and Shoulder Mobility – Here&#8217;
759s Your 4-Step Guide</a>
760											</h2>
761				
762					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Turn a familiar bodyweight exercise into a flowing combination of pressing strength and full-body movement.</p>
763</div></div>			
764			</article>
765				
766			<article id="post-256195" class="et_pb_post clearfix et_pb_blog_item_1_2 post-256195 post type-post status-publish format-standard has-post-thumbnail hentry category-weight-loss tag-diet tag-exercise tag-health-study tag-mental-health tag-study tag-walking tag-weight-loss">
767
768				<div class="et_pb_image_container"><a href="https://mh.co.za/how-many-steps-walk-every-day-lose-weight/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/walking-weight-loss-FEAT-400x250.jpg" alt="This Is How Many Steps You Should Walk Every Day To Lose Weight" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/walking-weight-loss-FEAT.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/walking-weight-loss-FEAT-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
769														<h2 class="entry-title">
770													<a href="https://mh.co.za/how-many-steps-walk-every-day-lose-weight/">This Is How Many Steps You Should Walk Every Day To Lose Weight</a>
771											</h2>
772				
773					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Low-impact and highly-effective; can walking actually help you keep the kilos off?</p>
774</div></div>			
775			</article>
776				</div>
777					</div>
778					</div> 
779				</div>
780			</div>
781				
782				
783				
784				
785			</div>
786				
787				
788			</div><div class="et_pb_section et_pb_section_3_tb_body et_section_regular" >
789				
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795				<div class="et_pb_row et_pb_row_2_tb_body">
796				<div class="et_pb_column et_pb_column_4_4 et_pb_column_3_tb_body  et_pb_css_mix_blend_mode_passthrough et-last-child">
797				
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801				<div class="et_pb_module et_pb_text et_pb_text_0_tb_body et_clickable  et_pb_text_align_left et_pb_bg_layout_light">
802				
803				
804				
805				
806				<div class="et_pb_text_inner"><h1>workouts</h1></div>
807			</div>
808			</div>
809				
810				
811				
812				
813			</div><div class="et_pb_row et_pb_row_3_tb_body et_pb_gutters3">
814				<div class="et_pb_column et_pb_column_2_3 et_pb_column_4_tb_body  et_pb_css_mix_blend_mode_passthrough">
815				
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818				
819				<div class="et_pb_with_border et_pb_module et_pb_blog_2_tb_body et_blog_grid_equal_height et_pb_blog_grid_wrapper et_pb_bg_layout_light">
820					<div class="et_pb_blog_grid clearfix ">
821					
822					
823					
824					
825					<div class="et_pb_ajax_pagination_container">
826						<div class="et_pb_salvattore_content" data-columns>
827			<article id="post-256401" class="et_pb_post clearfix et_pb_blog_item_2_0 post-256401 post type-post status-publish format-standard has-post-thumbnail hentry category-workouts-fitness tag-advice tag-build-muscle-3 tag-fitness tag-health tag-lose-weight tag-muscle tag-tips tag-training tag-workout">
828
829				<div class="et_pb_image_container"><a href="https://mh.co.za/how-to-master-the-hollow-hold-for-a-stronger-set-of-abs/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-3-400x250.jpg" alt="How to Master the Hollow Hold for a Stronger Set of Abs" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-3.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-3-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
830														<h2 class="entry-title">
831													<a href="https://mh.co.za/how-to-master-the-hollow-hold-for-a-stronger-set-of-abs/">How to Master the Hollow Hold for a Stronger Set of Abs</a>
832											</h2>
833				
834					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Learn how to perfect the move to strengthen your six pack and set your core up for success.</p>
835</div></div>			
836			</article>
837				
838			<article id="post-255723" class="et_pb_post clearfix et_pb_blog_item_2_1 post-255723 post type-post status-publish format-standard has-post-thumbnail hentry category-partnership category-workouts-fitness tag-advice tag-fitness tag-health tag-lose-weight tag-muscle tag-tips tag-training tag-weight tag-weight-gain tag-weight-lifting tag-workout">
839
840				<div class="et_pb_image_container"><a href="https://mh.co.za/build-a-cover-guy-body-with-this-25-minute-dumbbell-and-kettlebell-workout/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/08/Update-Website-Backgroun
840d-Style-400x250.png" alt="Build a Cover Guy Body With This 25-Minute Dumbbell and Kettlebell Workout" class="" srcset="https://mh.co.za/wp-content/uploads/2026/08/Update-Website-Background-Style.png 479w, https://mh.co.za/wp-content/uploads/2026/08/Update-Website-Background-Style-400x250.png 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
841														<h2 class="entry-title">
842													<a href="https://mh.co.za/build-a-cover-guy-body-with-this-25-minute-dumbbell-and-kettlebell-workout/">Build a Cover Guy Body With This 25-Minute Dumbbell and Kettlebell Workout</a>
843											</h2>
844				
845					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Build full-body strength with Ty Oliver’s dumbbell and kettlebell EMOM.</p>
846</div></div>			
847			</article>
848				
849			<article id="post-250834" class="et_pb_post clearfix et_pb_blog_item_2_2 post-250834 post type-post status-publish format-standard has-post-thumbnail hentry category-workouts-fitness tag-hyrox tag-race tag-race-day tag-race-tips tag-training tag-training-plan">
850
851				<div class="et_pb_image_container"><a href="https://mh.co.za/hyrox-race-week-tips/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2025/07/1-Week-To-HYROX-Do-This-And-Definitely-NOT-That-To-Smash-Race-Day-400x250.jpg" alt="Your Last-Minute HYROX Checklist for a Stronger Race Day" class="" srcset="https://mh.co.za/wp-content/uploads/2025/07/1-Week-To-HYROX-Do-This-And-Definitely-NOT-That-To-Smash-Race-Day.jpg 479w, https://mh.co.za/wp-content/uploads/2025/07/1-Week-To-HYROX-Do-This-And-Definitely-NOT-That-To-Smash-Race-Day-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
852														<h2 class="entry-title">
853													<a href="https://mh.co.za/hyrox-race-week-tips/">Your Last-Minute HYROX Checklist for a Stronger Race Day</a>
854											</h2>
855				
856					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Let&#8217;s go racing!</p>
857</div></div>			
858			</article>
859				
860			<article id="post-254727" class="et_pb_post clearfix et_pb_blog_item_2_3 post-254727 post type-post status-publish format-standard has-post-thumbnail hentry category-workouts-fitness tag-advice tag-build-muscle-3 tag-digital-covers tag-fitness tag-health tag-lose-weight tag-muscle tag-tips tag-training tag-workout">
861
862				<div class="et_pb_image_container"><a href="https://mh.co.za/inside-libho-gezas-mindset/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/01/Energade-main-image-400x250.jpg" alt="Inside Libho Geza’s Mindset as a Rising Athlete Who Treats Every Session Like a Personal Best" class="" srcset="https://mh.co.za/wp-content/uploads/2026/01/Energade-main-image-scaled.jpg 479w, https://mh.co.za/wp-content/uploads/2026/01/Energade-main-image-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
863														<h2 class="entry-title">
864													<a href="https://mh.co.za/inside-libho-gezas-mindset/">Inside Libho Geza’s Mindset as a Rising Athlete Who Treats Every Session Like a Personal Best</a>
865											</h2>
866				
867					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>These are his lessons on always striving for more – no matter what.</p>
868</div></div>			
869			</article>
870				
871			<article id="post-255098" class="et_pb_post clearfix et_pb_blog_item_2_4 post-255098 post type-post status-publish format-standard has-post-thumbnail hentry category-workouts-fitness tag-advice tag-build-muscle-3 tag-fitness tag-health tag-lose-weight tag-muscle tag-tips tag-training tag-workout">
872
873				<div class="et_pb_image_container"><a href="https://mh.co.za/this-6-move-hotel-room-workout-builds-muscle-without-any-equipment/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/06/Untitled-design-14-400x250.jpg" alt="This 6-Move Hotel Room Workout Builds Muscle Without Any Equipment" class="" srcset="https://mh.co.za/wp-content/uploads/2026/06/Untitled-design-14.jpg 479w, https://mh.co.za/wp-content/uploads/2026/06/Untitled-design-14-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
874														<h2 class="entry-title">
875													<a href="https://mh.co.za/this-6-move-hotel-room-workout-builds-muscle-without-any-equipment/">This 6-Move Hotel Room Workout Builds Muscle Without Any Equipment</a>
876											</h2>
877				
878					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>When the hotel gym is a graveyard of broken dumbbells and missing cable attachments, this no-kit workout has your back. </p>
879</div></div>			
880			</article>
881				
882			<article id="post-254799" class="et_pb_post clearfix et_pb_blog_item_2_5 post-254799 post type-post status-publish format-standard has-post-thumbnail hentry category-workouts-fitness tag-advice tag-build-muscle-3 tag-fitness tag-health tag-muscle tag-tips tag-training tag-workout">
883
884				<div class="et_pb_image_container"><a href="https://mh.co.za/this-5-move-kneeling-kettlebell-workout-builds-strength-and-core-stability-fast/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/06/Untitled-design-1-1-400x250.jpg" alt="This 5-Move Kneeling Kettlebell Workout Builds Strength and Core Stability Fast" class="" srcset="https://mh.co.za/wp-content/uploads/2026/06/Untitled-design-1-1.jpg 479w, https://mh.co.za/wp-content/uploads/2026/06/Untitled-design-1-1-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
885														<h2 class="entry-title">
886													<a href="https://mh.co.za/this-5-move-kneeling-kettlebell-workout-builds-strength-and-core-stability-fast/">This 5-Move Kneeling Kettlebell Workout Builds Strength and Core Stability Fast</a>
887											</h2>
888				
889					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>This minimalist kettlebell complex lights up your arms, shoulders and core in minutes.</p>
890</div></div>			
891			</article>
892				</div>
893					</div>
894					</div> 
895				</div>
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906				<div class="et_pb_code_inner"><div id="mhads-1018356296" style="margin-top: 20px;margin-bottom: 20px;margin-left: auto;margin-right: auto;text-align: center;">
906<script type="wphb-delay-type" async="async" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js"></script>
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907<script type="wphb-delay-type"> var googletag = googletag || {}; googletag.cmd = googletag.cmd || [];</script>
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908<div id="gpt-ad-2969817360607-0">
909  
909<script type="wphb-delay-type">
910	googletag.cmd.push(function() {
911				googletag.defineSlot( '/22904709713/mh_fitness_top_300x600', [300,600], 'gpt-ad-2969817360607-0' )
912		.addService(googletag.pubads());
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950  </script>
950
951</div>
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958<script type="wphb-delay-type" async="async" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js"></script>
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961  
961<script type="wphb-delay-type">
962	googletag.cmd.push(function() {
963				googletag.defineSlot( '/22904709713/mh_fitness_top_300x250_md', [300,250], 'gpt-ad-8251637791307-0' )
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965				window.advadsGamEmptySlotsTimers = window.advadsGamEmptySlotsTimers || {};
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967
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973
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987				const id = ev.slot.getSlotElementId();
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992				if ( ! ev.slot.getResponseInformation() ) {
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997		}
998
999		googletag.enableServices();
1000		googletag.display( 'gpt-ad-8251637791307-0' );
1001	} );
1002  </script>
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1022				<div class="et_pb_code_inner"><div id="mhads-3634154184" style="margin-top: 20px;margin-bottom: 20px;margin-left: auto;margin-right: auto;text-align: center;">
1022<script type="wphb-delay-type" async="async" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js"></script>
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1024<div id="gpt-ad-7557053301910-0">
1025  
1025<script type="wphb-delay-type">
1026	googletag.cmd.push(function() {
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1037
1038		if ( typeof window.advadsGamHasEmptySlotListener === 'undefined' ) {
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1051				const id = ev.slot.getSlotElementId();
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1066  </script>
1066
1067</div>
1068</div></div>
1069			</div><div class="et_pb_module et_pb_code et_pb_code_5_tb_body">
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1074				<div class="et_pb_code_inner"><div id="mhads-3383580385" style="margin-top: 20px;margin-bottom: 20px;margin-left: auto;margin-right: auto;text-align: center;">
1074<script type="wphb-delay-type" async="async" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js"></script>
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1075
1076<div id="gpt-ad-5700562559151-0">
1077  
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1120	} );
1121  </script>
1121
1122</div>
1123</div></div>
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1137				
1138				
1139				
1140				<div class="et_pb_row et_pb_row_5_tb_body">
1141				<div class="et_pb_column et_pb_column_4_4 et_pb_column_7_tb_body  et_pb_css_mix_blend_mode_passthrough et-last-child">
1142				
1143				
1144				
1145				
1146				<div class="et_pb_module et_pb_text et_pb_text_1_tb_body et_clickable  et_pb_text_align_left et_pb_bg_layout_light">
1147				
1148				
1149				
1150				
1151				<div class="et_pb_text_inner"><h1>weight loss</h1></div>
1152			</div>
1153			</div>
1154				
1155				
1156				
1157				
1158			</div><div class="et_pb_row et_pb_row_6_tb_body et_pb_gutters3">
1159				<div class="et_pb_column et_pb_column_2_3 et_pb_column_8_tb_body  et_pb_css_mix_blend_mode_passthrough">
1160				
1161				
1162				
1163				
1164				<div class="et_pb_with_border et_pb_module et_pb_blog_3_tb_body et_blog_grid_equal_height et_pb_blog_grid_wrapper et_pb_bg_layout_light">
1165					<div class="et_pb_blog_grid clearfix ">
1166					
1167					
1168					
1169					
1170					<div class="et_pb_ajax_pagination_container">
1171						<div class="et_pb_salvattore_content" data-columns>
1172			<article id="post-256195" class="et_pb_post clearfix et_pb_blog_item_3_0 post-256195 post type-post status-publish format-standard has-post-thumbnail hentry category-weight-loss tag-diet tag-exercise tag-health-study tag-mental-health tag-study tag-walking tag-weight-loss">
1173
1174				<div class="et_pb_image_container"><a href="https://mh.co.za/how-many-steps-walk-every-day-lose-weight/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/walking-weight-loss-FEAT-400x250.jpg" alt="This Is How Many Steps You Should Walk Every Day To Lose Weight" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/walking-weight-loss-FEAT.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/walking-weight-loss-FEAT-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1175														<h2 class="entry-title">
1176													<a href="https://mh.co.za/how-many-steps-walk-every-day-lose-weight/">This Is How Many Steps You Should Walk Every Day To Lose Weight</a>
1177											</h2>
1178				
1179					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Low-impact and highly-effective; can walking actually help you keep the kilos off?</p>
1180</div></div>			
1181			</article>
1182				
1183			<article id="post-255222" class="et_pb_post clearfix et_pb_blog_item_3_1 post-255222 post type-post status-publish format-standard has-post-thumbnail hentry category-weight-loss tag-advice tag-belly-off tag-fitness tag-health tag-lose-weight tag-tips tag-transformation tag-workout">
1184
1185				<div class="et_pb_image_container"><a href="https://mh.co.za/weight-loss-transformation-lost-32-kg/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/06/transformation-jason-vr-400x250.jpg" alt="Weight Loss Transformation: How He Lost 32kg and Kept It Off" class="" srcset="https://mh.co.za/wp-content/uploads/2026/06/transformation-jason-vr.jpg 479w, https://mh.co.za/wp-content/uploads/2026/06/transformation-jason-vr-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1186														<h2 class="entry-title">
1187													<a href="https://mh.co.za/weight-loss-transformation-lost-32-kg/">Weight Loss Transformation: How He Lost 32kg and Kept It Off</a>
1188											</h2>
1189				
1190					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Here&#8217;s how he flipped the script and reclaimed his health.</p>
1191</div></div>			
1192			</article>
1193				
1194			<article id="post-254882" class="et_pb_post clearfix et_pb_blog_item_3_2 post-254882 post type-post status-publish format-standard has-post-thumbnail hentry category-weight-loss tag-advice tag-fitness tag-health tag-lose-weight tag-tips tag-workout">
1195
1196				<div class="et_pb_image_container"><a href="https://mh.co.za/you-dont-need-more-cardio-for-weight-loss/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/06/Untitled-design-5-400x250.jpg" alt="Why More Cardio Isn&#8217;t the Answer for Men Over 35 Trying to Lose Weight" class="" srcset="https://mh.co.za/wp-content/uploads/2026/06/Untitled-design-5.jpg 479w, https://mh.co.za/wp-content/uploads/2026/06/Untitled-design-5-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1197														<h2 class="entry-title">
1198													<a href="https://mh.co.za/you-dont-need-more-cardio-for-weight-loss/">Why More Cardio Isn&#8217;t the Answer for Men Over 35 Trying to Lose Weight</a>
1199											</h2>
1200				
1201					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Many men over 35 are relying on too much cardio instead of strength training, recovery and sustainable daily habits. </p>
1202</div></div>			
1203			</article>
1204				
1205			<article id="post-254489" class="et_pb_post clearfix et_pb_blog_item_3_3 post-254489 post type-post status-publish format-standard has-post-thumbnail hentry category-weight-loss tag-advice tag-belly-off tag-lose-weight tag-protein tag-tips tag-transformation">
1206
1207				<div class="et_pb_image_container"><a href="https://mh.co.za/heavy-nights-heavy-lifts-lost-rebuilt-body/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/05/transformation-armand-400x250.jpg" alt="From Heavy Nights to Heavy Lifts: How Our Reader Lost 17kg and Rebuilt His Body" class="" srcset="https://mh.co.za/wp-content/uploads/2026/05/transformation-armand.jpg 479w, https://mh.co.za/wp-content/uploads/2026/05/transformation-armand-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1208														<h2 class="entry-title">
1209													<a href="https://mh.co.za/heavy-nights-heavy-lifts-lost-rebuilt-body/">From Heavy Nights to Heavy Lifts: How Our Reader Lost 17kg and Rebuilt His Body</a>
1210											</h2>
1211				
1212					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>He shares his secrets to getting (and staying) lean.</p>
1213</div></div>			
1214			</article>
1215				
1216			<article id="post-248917" class="et_pb_post clearfix et_pb_blog_item_3_4 post-248917 post type-post status-publish format-standard has-post-thumbnail hentry category-weight-loss tag-advice tag-fitness tag-health tag-lose-weight tag-tips tag-weight-loss tag-weight-loss-motivation">
1217
1218				<div class="et_pb_image_container"><a href="https://mh.co.za/does-eating-more-protein-help-with-weight-loss/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2025/02/Untitled-design-5-4-400x250.png" alt="Does Eating a High Protein Diet Help Weight Loss?" class="" srcset="https://mh.co.za/wp-content/uploads/2025/02/Untitled-design-5-4.png 479w, https://mh.co.za/wp-content/uploads/2025/02/Untitled-design-5-4-400x250.png 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1219														<h2 class="entry-title">
1220													<a href="https://mh.co.za/does-eating-more-protein-help-with-weight-loss/">Does Eating a High Protein Diet Help Weight Loss?</a>
1221											</h2>
1222				
1223					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Is upping the protein in your diet the secret sauce for sustainable fat loss?</p>
1224</div></div>			
1225			</article>
1226				
1227			<article id="post-254019" class="et_pb_post clearfix et_pb_blog_item_3_5 post-254019 post type-post status-publish format-standard has-post-thumbnail hentry category-weight-loss tag-advice tag-calorie-deficit tag-fibre tag-healthy-eating tag-lose-weight tag-sleep tag-tips">
1228
1229				<div class="et_pb_image_container"><a href="https://mh.co.za/struggling-lose-weight-try-easy-ways/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/03/struggling-to-lose-weight-NL-400x250.jpg" alt="Struggling to Lose Weight? Try These 5 Easy Ways to Start Shedding Kilos" class="" srcset="https://mh.co.za/wp-content/uploads/2026/03/struggling-to-lose-weight-NL.jpg 479w, https://mh.co.za/wp-content/uploads/2026/03/struggling-to-lose-weight-NL-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1230														<h2 class="entry-title">
1231													<a href="https://mh.co.za/struggling-lose-weight-try-easy-ways/">Struggling to Lose Weight? Try These 5 Easy Ways to Start Shedding Kilos</a>
1232											</h2>
1233				
1234					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Simple tweaks with surprisingly effective results.</p>
1235</div></div>			
1236			</article>
1237				</div>
1238					</div>
1239					</div> 
1240				</div>
1241			</div><div class="et_pb_column et_pb_column_1_3 et_pb_column_9_tb_body  et_pb_css_mix_blend_mode_passthrough et-last-child">
1242				
1243				
1244				
1245				
1246				<div class="et_pb_module et_pb_code et_pb_code_6_tb_body">
1247				
1248				
1249				
1250				
1251				<div class="et_pb_code_inner"><div id="mhads-4174132124" style="margin-top: 20px;margin-bottom: 20px;margin-left: auto;margin-right: auto;text-align: center;">
1251<script type="wphb-delay-type" async="async" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js"></script>
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1251
1252<script type="wphb-delay-type"> var googletag = googletag || {}; googletag.cmd = googletag.cmd || [];</script>
1252
1253<div id="gpt-ad-8220227349879-0">
1254  
1254<script type="wphb-delay-type">
1255	googletag.cmd.push(function() {
1256				googletag.defineSlot( '/22904709713/mh_fitness_middle_300x600', [300,600], 'gpt-ad-8220227349879-0' )
1257		.addService(googletag.pubads());
1258				window.advadsGamEmptySlotsTimers = window.advadsGamEmptySlotsTimers || {};
1259		const timers                     = window.advadsGamEmptySlotsTimers;
1260
1261		timers['gpt-ad-8220227349879-0'] = setTimeout( function () {
1262			const id = 'gpt-ad-8220227349879-0';
1263			document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1264			delete ( timers[id] );
1265		}, 1000 );
1266
1267		if ( typeof window.advadsGamHasEmptySlotListener === 'undefined' ) {
1268			googletag.pubads().addEventListener( 'slotRequested', function ( ev ) {
1269				const id = ev.slot.getSlotElementId();
1270				if ( typeof timers[id] === 'undefined' ) {
1271					return;
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1273				clearTimeout( timers[id] );
1274				timers[id] = setTimeout( function () {
1275					document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1276					delete ( timers[id] );
1277				}, 2500 );
1278			} );
1279			googletag.pubads().addEventListener( 'slotResponseReceived', function ( ev ) {
1280				const id = ev.slot.getSlotElementId();
1281				if ( typeof timers[id] !== 'undefined' ) {
1282					clearTimeout( timers[id] );
1283					delete ( timers[id] );
1284				}
1285				if ( ! ev.slot.getResponseInformation() ) {
1286					document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1287				}
1288			} );
1289			window.advadsGamHasEmptySlotListener = true;
1290		}
1291
1292		googletag.enableServices();
1293		googletag.display( 'gpt-ad-8220227349879-0' );
1294	} );
1295  </script>
1295
1296</div>
1297</div></div>
1298			</div><div class="et_pb_module et_pb_code et_pb_code_7_tb_body">
1299				
1300				
1301				
1302				
1303				<div class="et_pb_code_inner"><div id="mhads-3054501159" style="margin-top: 20px;margin-bottom: 20px;margin-left: auto;margin-right: auto;text-align: center;">
1303<script type="wphb-delay-type" async="async" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js"></script>
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1303
1304<script type="wphb-delay-type"> var googletag = googletag || {}; googletag.cmd = googletag.cmd || [];</script>
1304
1305<div id="gpt-ad-5659001157705-0">
1306  
1306<script type="wphb-delay-type">
1307	googletag.cmd.push(function() {
1308				googletag.defineSlot( '/22904709713/mh_fitness_middle_300x250_desktop', [300,250], 'gpt-ad-5659001157705-0' )
1309		.addService(googletag.pubads());
1310				window.advadsGamEmptySlotsTimers = window.advadsGamEmptySlotsTimers || {};
1311		const timers                     = window.advadsGamEmptySlotsTimers;
1312
1313		timers['gpt-ad-5659001157705-0'] = setTimeout( function () {
1314			const id = 'gpt-ad-5659001157705-0';
1315			document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1316			delete ( timers[id] );
1317		}, 1000 );
1318
1319		if ( typeof window.advadsGamHasEmptySlotListener === 'undefined' ) {
1320			googletag.pubads().addEventListener( 'slotRequested', function ( ev ) {
1321				const id = ev.slot.getSlotElementId();
1322				if ( typeof timers[id] === 'undefined' ) {
1323					return;
1324				}
1325				clearTimeout( timers[id] );
1326				timers[id] = setTimeout( function () {
1327					document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1328					delete ( timers[id] );
1329				}, 2500 );
1330			} );
1331			googletag.pubads().addEventListener( 'slotResponseReceived', function ( ev ) {
1332				const id = ev.slot.getSlotElementId();
1333				if ( typeof timers[id] !== 'undefined' ) {
1334					clearTimeout( timers[id] );
1335					delete ( timers[id] );
1336				}
1337				if ( ! ev.slot.getResponseInformation() ) {
1338					document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1339				}
1340			} );
1341			window.advadsGamHasEmptySlotListener = true;
1342		}
1343
1344		googletag.enableServices();
1345		googletag.display( 'gpt-ad-5659001157705-0' );
1346	} );
1347  </script>
1347
1348</div>
1349</div></div>
1350			</div>
1351			</div>
1352				
1353				
1354				
1355				
1356			</div><div class="et_pb_row et_pb_row_7_tb_body">
1357				<div class="et_pb_column et_pb_column_4_4 et_pb_column_10_tb_body  et_pb_css_mix_blend_mode_passthrough et-last-child">
1358				
1359				
1360				
1361				
1362				<div class="et_pb_module et_pb_code et_pb_code_8_tb_body">
1363				
1364				
1365				
1366				
1367				<div class="et_pb_code_inner"><div id="mhads-2999043085" style="margin-top: 20px;margin-bottom: 20px;margin-left: auto;margin-right: auto;text-align: center;">
1367<script type="wphb-delay-type" async="async" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js"></script>
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1367
1368<script type="wphb-delay-type"> var googletag = googletag || {}; googletag.cmd = googletag.cmd || [];</script>
1368
1369<div id="gpt-ad-9137474053766-0">
1370  
1370<script type="wphb-delay-type">
1371	googletag.cmd.push(function() {
1372				googletag.defineSlot( '/22904709713/mh_fitness_bottom_leaderboard', [[728,90],[750,100],[950,90],[960,90],[970,66],[970,90],[980,90]], 'gpt-ad-9137474053766-0' )
1373		.addService(googletag.pubads());
1374				window.advadsGamEmptySlotsTimers = window.advadsGamEmptySlotsTimers || {};
1375		const timers                     = window.advadsGamEmptySlotsTimers;
1376
1377		timers['gpt-ad-9137474053766-0'] = setTimeout( function () {
1378			const id = 'gpt-ad-9137474053766-0';
1379			document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1380			delete ( timers[id] );
1381		}, 1000 );
1382
1383		if ( typeof window.advadsGamHasEmptySlotListener === 'undefined' ) {
1384			googletag.pubads().addEventListener( 'slotRequested', function ( ev ) {
1385				const id = ev.slot.getSlotElementId();
1386				if ( typeof timers[id] === 'undefined' ) {
1387					return;
1388				}
1389				clearTimeout( timers[id] );
1390				timers[id] = setTimeout( function () {
1391					document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1392					delete ( timers[id] );
1393				}, 2500 );
1394			} );
1395			googletag.pubads().addEventListener( 'slotResponseReceived', function ( ev ) {
1396				const id = ev.slot.getSlotElementId();
1397				if ( typeof timers[id] !== 'undefined' ) {
1398					clearTimeout( timers[id] );
1399					delete ( timers[id] );
1400				}
1401				if ( ! ev.slot.getResponseInformation() ) {
1402					document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1403				}
1404			} );
1405			window.advadsGamHasEmptySlotListener = true;
1406		}
1407
1408		googletag.enableServices();
1409		googletag.display( 'gpt-ad-9137474053766-0' );
1410	} );
1411  </script>
1411
1412</div>
1413</div></div>
1414			</div><div class="et_pb_module et_pb_code et_pb_code_9_tb_body">
1415				
1416				
1417				
1418				
1419				<div class="et_pb_code_inner"><div id="mhads-3553936343" style="margin-top: 20px;margin-bottom: 20px;margin-left: auto;margin-right: auto;text-align: center;">
1419<script type="wphb-delay-type" async="async" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js"></script>
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1419
1420<script type="wphb-delay-type"> var googletag = googletag || {}; googletag.cmd = googletag.cmd || [];</script>
1420
1421<div id="gpt-ad-2379795357108-0">
1422  
1422<script type="wphb-delay-type">
1423	googletag.cmd.push(function() {
1424		var mapping = googletag.sizeMapping().
1425addSize([0, 0], [[120, 20], [120, 30], [168, 28], [168, 42], [200, 200], [216, 36], [216, 54], [292, 30], [300, 31], [300, 50], [300, 100]]).
1426build();
1427		googletag.defineSlot( '/22904709713/mh_fitness_bottom_leaderboard_mobile', [[120,20],[120,30],[168,28],[168,42],[200,200],[216,36],[216,54],[292,30],[300,100],[300,110],[300,31],[300,50],[300,75]], 'gpt-ad-2379795357108-0' )
1428		.addService(googletag.pubads()).defineSizeMapping(mapping);
1429				window.advadsGamEmptySlotsTimers = window.advadsGamEmptySlotsTimers || {};
1430		const timers                     = window.advadsGamEmptySlotsTimers;
1431
1432		timers['gpt-ad-2379795357108-0'] = setTimeout( function () {
1433			const id = 'gpt-ad-2379795357108-0';
1434			document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1435			delete ( timers[id] );
1436		}, 1000 );
1437
1438		if ( typeof window.advadsGamHasEmptySlotListener === 'undefined' ) {
1439			googletag.pubads().addEventListener( 'slotRequested', function ( ev ) {
1440				const id = ev.slot.getSlotElementId();
1441				if ( typeof timers[id] === 'undefined' ) {
1442					return;
1443				}
1444				clearTimeout( timers[id] );
1445				timers[id] = setTimeout( function () {
1446					document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1447					delete ( timers[id] );
1448				}, 2500 );
1449			} );
1450			googletag.pubads().addEventListener( 'slotResponseReceived', function ( ev ) {
1451				const id = ev.slot.getSlotElementId();
1452				if ( typeof timers[id] !== 'undefined' ) {
1453					clearTimeout( timers[id] );
1454					delete ( timers[id] );
1455				}
1456				if ( ! ev.slot.getResponseInformation() ) {
1457					document.dispatchEvent( new CustomEvent( 'aagam_empty_slot', {detail: id} ) );
1458				}
1459			} );
1460			window.advadsGamHasEmptySlotListener = true;
1461		}
1462
1463		googletag.enableServices();
1464		googletag.display( 'gpt-ad-2379795357108-0' );
1465	} );
1466  </script>
1466
1467</div>
1468</div></div>
1469			</div>
1470			</div>
1471				
1472				
1473				
1474				
1475			</div>
1476				
1477				
1478			</div><div class="et_pb_section et_pb_section_5_tb_body et_section_regular" >
1479				
1480				
1481				
1482				
1483				
1484				
1485				<div class="et_pb_row et_pb_row_8_tb_body et_pb_gutters3">
1486				<div class="et_pb_column et_pb_column_4_4 et_pb_column_11_tb_body  et_pb_css_mix_blend_mode_passthrough et-last-child">
1487				
1488				
1489				
1490				
1491				<div class="et_pb_module et_pb_text et_pb_text_2_tb_body  et_pb_text_align_left et_pb_bg_layout_light">
1492				
1493				
1494				
1495				
1496				<div class="et_pb_text_inner"><h1>latest</h1></div>
1497			</div><div class="et_pb_with_border et_pb_module et_pb_blog_4_tb_body et_blog_grid_equal_height et_pb_blog_grid_wrapper et_pb_bg_layout_light">
1498					<div class="et_pb_blog_grid clearfix ">
1499					
1500					
1501					
1502					
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1505			<article id="post-256401" class="et_pb_post clearfix et_pb_blog_item_4_0 post-256401 post type-post status-publish format-standard has-post-thumbnail hentry category-workouts-fitness tag-advice tag-build-muscle-3 tag-fitness tag-health tag-lose-weight tag-muscle tag-tips tag-training tag-workout">
1506
1507				<div class="et_pb_image_container"><a href="https://mh.co.za/how-to-master-the-hollow-hold-for-a-stronger-set-of-abs/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-3-400x250.jpg" alt="How to Master the Hollow Hold for a Stronger Set of Abs" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-3.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-3-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1508														<h2 class="entry-title">
1509													<a href="https://mh.co.za/how-to-master-the-hollow-hold-for-a-stronger-set-of-abs/">How to Master the Hollow Hold for a Stronger Set of Abs</a>
1510											</h2>
1511				
1512					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Learn how to perfect the move to strengthen your six pack and set your core up for success.</p>
1513</div></div>			
1514			</article>
1515				
1516			<article id="post-256343" class="et_pb_post clearfix et_pb_blog_item_4_1 post-256343 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness category-partnership tag-advice tag-build-muscle-3 tag-fitness tag-fitness-advice tag-health tag-home-gym tag-strength-training tag-tips tag-training tag-workout">
1517
1518				<div class="et_pb_image_container"><a href="https://mh.co.za/force-usa-south-africa-sportsmans-warehouse/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-2-400x250.jpg" alt="Force USA Is Now Available in South Africa. Here’s What You Need to Know" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-2.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-2-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1519														<h2 class="entry-title">
1520													<a href="https://mh.co.za/force-usa-south-africa-sportsmans-warehouse/">Force USA Is Now Available in South Africa. Here’s What You Need to Know</a>
1521											</h2>
1522				
1523					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Your home gym just got a whole lot more versatile.</p>
1524</div></div>			
1525			</article>
1526				
1527			<article id="post-256338" class="et_pb_post clearfix et_pb_blog_item_4_2 post-256338 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness tag-advice tag-build-muscle-3 tag-fitness tag-health tag-lose-weight tag-tips tag-training tag-workout">
1528
1529				<div class="et_pb_image_container"><a href="https://mh.co.za/hindu-push-ups-are-the-efficient-way-to-build-chest-muscle/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-1-400x250.jpg" alt="Hindu Push-Ups Are the Efficient Way to Build Chest Muscle and Shoulder Mobility – Here&#8217;s Your 4-Step Guide" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-1.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-1-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1530														<h2 class="entry-title">
1531													<a href="https://mh.co.za/hindu-push-ups-are-the-efficient-way-to-build-chest-muscle/">Hindu Push-Ups Are the Efficient Way to Build Chest Muscle and Shoulder Mobility – Here&#8217;
1531s Your 4-Step Guide</a>
1532											</h2>
1533				
1534					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Turn a familiar bodyweight exercise into a flowing combination of pressing strength and full-body movement.</p>
1535</div></div>			
1536			</article>
1537				
1538			<article id="post-256195" class="et_pb_post clearfix et_pb_blog_item_4_3 post-256195 post type-post status-publish format-standard has-post-thumbnail hentry category-weight-loss tag-diet tag-exercise tag-health-study tag-mental-health tag-study tag-walking tag-weight-loss">
1539
1540				<div class="et_pb_image_container"><a href="https://mh.co.za/how-many-steps-walk-every-day-lose-weight/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/walking-weight-loss-FEAT-400x250.jpg" alt="This Is How Many Steps You Should Walk Every Day To Lose Weight" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/walking-weight-loss-FEAT.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/walking-weight-loss-FEAT-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1541														<h2 class="entry-title">
1542													<a href="https://mh.co.za/how-many-steps-walk-every-day-lose-weight/">This Is How Many Steps You Should Walk Every Day To Lose Weight</a>
1543											</h2>
1544				
1545					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Low-impact and highly-effective; can walking actually help you keep the kilos off?</p>
1546</div></div>			
1547			</article>
1548				
1549			<article id="post-256127" class="et_pb_post clearfix et_pb_blog_item_4_4 post-256127 post type-post status-publish format-standard has-post-thumbnail hentry category-partnership category-sports tag-advice tag-clothes tag-health tag-rugby tag-rugby-world-cup tag-sports tag-tips">
1550
1551				<div class="et_pb_image_container"><a href="https://mh.co.za/pieter-steph-du-toit-celebrates-100-springbok-tests-with-cape-union-mart/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/Fragrance-Product-Flyer-400x250.jpg" alt="Pieter-Steph du Toit Celebrates 100 Springbok Tests With Cape Union Mart" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/Fragrance-Product-Flyer.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/Fragrance-Product-Flyer-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1552														<h2 class="entry-title">
1553													<a href="https://mh.co.za/pieter-steph-du-toit-celebrates-100-springbok-tests-with-cape-union-mart/">Pieter-Steph du Toit Celebrates 100 Springbok Tests With Cape Union Mart</a>
1554											</h2>
1555				
1556					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>The Springbok reflects on the sacrifice, resilience and unwavering support behind his historic century in green and gold.</p>
1557</div></div>			
1558			</article>
1559				
1560			<article id="post-256110" class="et_pb_post clearfix et_pb_blog_item_4_5 post-256110 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness tag-build-muscle-3 tag-health tag-mental-health tag-muscle tag-transformation tag-workout">
1561
1562				<div class="et_pb_image_container"><a href="https://mh.co.za/gain-muscle-transformation-changed-outlook/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/MH-TRANSFORMATION-Francois-FEAT-v2-400x250.jpg" alt="How His Transformation Changed His Outlook on Life in Just 5 Months" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/MH-TRANSFORMATION-Francois-FEAT-v2.jpg 479w, https://mh.co.za/wp-content/uploads/2026/09/MH-TRANSFORMATION-Francois-FEAT-v2-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1563														<h2 class="entry-title">
1564													<a href="https://mh.co.za/gain-muscle-transformation-changed-outlook/">How His Transformation Changed His Outlook on Life in Just 5 Months</a>
1565											</h2>
1566				
1567					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Hard hours in the gym helped take this reader from rock bottom to winning competitions. </p>
1568</div></div>			
1569			</article>
1570				
1571			<article id="post-256091" class="et_pb_post clearfix et_pb_blog_item_4_6 post-256091 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness tag-advice tag-build-muscle-3 tag-fitness tag-health tag-lose-weight tag-muscle tag-tips tag-training tag-workout">
1572
1573				<div class="et_pb_image_container"><a href="https://mh.co.za/how-much-weight-you-should-be-lifting-for-your-age-from-your-20s-to-70/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-8-400x250.png" alt="How Much Weight You Should Be Lifting for Your Age – From Your 20s to 70+" class="" srcset="https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-8.png 479w, https://mh.co.za/wp-content/uploads/2026/09/Untitled-design-8-400x250.png 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1574														<h2 class="entry-title">
1575													<a href="https://mh.co.za/how-much-weight-you-should-be-lifting-for-your-age-from-your-20s-to-70/">How Much Weight You Should Be Lifting for Your Age – From Your 20s to 70+</a>
1576											</h2>
1577				
1578					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>These bodyweight-based benchmarks reveal the bench press, squat and deadlift numbers to aim for. </p>
1579</div></div>			
1580			</article>
1581				
1582			<article id="post-255964" class="et_pb_post clearfix et_pb_blog_item_4_7 post-255964 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness tag-advice tag-back tag-back-pain tag-build-muscle-3 tag-fitness-advice tag-health tag-tips tag-training tag-workout">
1583
1584				<div class="et_pb_image_container"><a href="https://mh.co.za/how-many-exercises-you-actually-need-to-do-to-build-your-back/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/08/Fragrance-Product-Flyer-1-1-400x250.png" alt="How Many Exercises You Actually Need to Do to Build Your Back" class="" srcset="https://mh.co.za/wp-content/uploads/2026/08/Fragrance-Product-Flyer-1-1.png 479w, https://mh.co.za/wp-content/uploads/2026/08/Fragrance-Product-Flyer-1-1-400x250.png 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1585														<h2 class="entry-title">
1586													<a href="https://mh.co.za/how-many-exercises-you-actually-need-to-do-to-build-your-back/">How Many Exercises You Actually Need to Do to Build Your Back</a>
1587											</h2>
1588				
1589					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Your back is key to your physique goals. Here’s how much you need to train to start achieving them.</p>
1590</div></div>			
1591			</article>
1592				
1593			<article id="post-255872" class="et_pb_post clearfix et_pb_blog_item_4_8 post-255872 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-advice tag-basketball tag-build-muscle-3 tag-fitness tag-health tag-muscle tag-sports tag-tips tag-training tag-workout">
1594
1595				<div class="et_pb_image_container"><a href="https://mh.co.za/how-benjamin-myburgh-trains-eats-and-stays-disciplined/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/08/Untitled-design-2-2-400x250.png" alt="How Benjamin Myburgh Trains, Eats and Stays Disciplined" class="" srcset="https://mh.co.za/wp-content/uploads/2026/08/Untitled-design-2-2.png 479w, https://mh.co.za/wp-content/uploads/2026/08/Untitled-design-2-2-400x250.png 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1596														<h2 class="entry-title">
1597													<a href="https://mh.co.za/how-benjamin-myburgh-trains-eats-and-stays-disciplined/">How Benjamin Myburgh Trains, Eats and Stays Disciplined</a>
1598											</h2>
1599				
1600					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>
160020-hour training weeks and the discipline to keep going when motivation disappears.</p>
1601</div></div>			
1602			</article>
1603				
1604			<article id="post-255835" class="et_pb_post clearfix et_pb_blog_item_4_9 post-255835 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-advice tag-basketball tag-sport tag-sports tag-tips">
1605
1606				<div class="et_pb_image_container"><a href="https://mh.co.za/lethal-shooter-chris-matthews-south-africa-red-bull-half-court/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/08/1-400x250.png" alt="Lethal Shooter Chris Matthews Is Coming to South Africa for Red Bull Half Court" class="" srcset="https://mh.co.za/wp-content/uploads/2026/08/1.png 479w, https://mh.co.za/wp-content/uploads/2026/08/1-400x250.png 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1607														<h2 class="entry-title">
1608													<a href="https://mh.co.za/lethal-shooter-chris-matthews-south-africa-red-bull-half-court/">Lethal Shooter Chris Matthews Is Coming to South Africa for Red Bull Half Court</a>
1609											</h2>
1610				
1611					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>His visit will give local players and fans a rare opportunity to experience his approach firsthand.</p>
1612</div></div>			
1613			</article>
1614				
1615			<article id="post-255812" class="et_pb_post clearfix et_pb_blog_item_4_10 post-255812 post type-post status-publish format-standard has-post-thumbnail hentry category-fitness tag-advice tag-build-muscle-3 tag-fitness tag-health tag-lose-weight tag-muscle tag-tips tag-training tag-workout">
1616
1617				<div class="et_pb_image_container"><a href="https://mh.co.za/what-you-need-to-know-about-rest-days-for-your-workout-plan/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/08/Untitled-design-8-400x250.png" alt="What You Need to Know About Rest Days for Your Workout Plan" class="" srcset="https://mh.co.za/wp-content/uploads/2026/08/Untitled-design-8.png 479w, https://mh.co.za/wp-content/uploads/2026/08/Untitled-design-8-400x250.png 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1618														<h2 class="entry-title">
1619													<a href="https://mh.co.za/what-you-need-to-know-about-rest-days-for-your-workout-plan/">What You Need to Know About Rest Days for Your Workout Plan</a>
1620											</h2>
1621				
1622					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>You might have heard that you need to go hard every day for success. You heard wrong.</p>
1623</div></div>			
1624			</article>
1625				
1626			<article id="post-255723" class="et_pb_post clearfix et_pb_blog_item_4_11 post-255723 post type-post status-publish format-standard has-post-thumbnail hentry category-partnership category-workouts-fitness tag-advice tag-fitness tag-health tag-lose-weight tag-muscle tag-tips tag-training tag-weight tag-weight-gain tag-weight-lifting tag-workout">
1627
1628				<div class="et_pb_image_container"><a href="https://mh.co.za/build-a-cover-guy-body-with-this-25-minute-dumbbell-and-kettlebell-workout/" class="entry-featured-image-url"><img decoding="async" src="https://mh.co.za/wp-content/uploads/2026/08/Update-Website-Background-Style-400x250.png" alt="Build a Cover Guy Body With This 25-Minute Dumbbell and Kettlebell Workout" class="" srcset="https://mh.co.za/wp-content/uploads/2026/08/Update-Website-Background-Style.png 479w, https://mh.co.za/wp-content/uploads/2026/08/Update-Website-Background-Style-400x250.png 480w " sizes="(max-width:479px) 479px, 100vw "  width="400" height="250" /></a></div>
1629														<h2 class="entry-title">
1630													<a href="https://mh.co.za/build-a-cover-guy-body-with-this-25-minute-dumbbell-and-kettlebell-workout/">Build a Cover Guy Body With This 25-Minute Dumbbell and Kettlebell Workout</a>
1631											</h2>
1632				
1633					<div class="post-content"><div class="post-content-inner et_multi_view_hidden"><p>Build full-body strength with Ty Oliver’s dumbbell and kettlebell EMOM.</p>
1634</div></div>			
1635			</article>
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