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Free Your Stride With The HOKA Arahi 8 

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Let’s be real – most running shoes make you pick between cushion or control. But what if you didn’t have to choose? That’s exactly what the HOKA Arahi 8 is all about. This isn’t just a refresh – it’s a redefinition of what a stability shoe can be. With a sleek design, next-gen support system and signature HOKA softness, the Arahi 8 is built for runners, walkers and everyday movers who want comfort without compromise. Whether you’re logging miles, hitting the gym, or powering through your 9-to-5 on your feet, this shoe adapts to your rhythm – supporting every step with confidence.

READ MORE: This 7-Day Training Plan Is Perfect For Anyone Who Runs And Lifts Weights

What’s New?

H‑Frame™ stability

Out with the old J‑Frame, in with the new H‑Frame™. This fresh design supports your foot from both sides, giving you smoother, more natural stability – without that stiff, “corrective” feel.

Softer, lighter midsole

HOKA brought in even softer foam and more heel cushioning for a lighter, bouncier ride. It’s still protective, just with a cloud-like upgrade you’ll actually feel.

Cooler, comfier upper

Double jacquard mesh, a gusseted tongue and a redesigned heel all work together for a snug fit that stays breathable and blister-free – yes, please.

APMA Approved

It’s officially approved by the American Podiatric Medical Association, which basically means it’s foot doctor–approved for supporting your stride.

READ MORE: This Free Beginner 10K Running Plan Works In Just 10 Weeks

How This Helps You

Smoother support

The Arahi 8 gives guidance for mild to moderate overpronation, but without bulky heel posts or stiffness.

All-day wearability

From your morning jog to your 8-hour shift (and maybe a grocery run after?), this shoe stays comfy from start to finish.

Ready for anything

Rain, shine, short jogs, long walks – this one’s built to last and grip where it counts.

The Arahi 8 is for those who want a stability shoe that doesn’t feel like a stability shoe. It’s light, cushioned and supportive in all the right places. Whether you’re correcting overpronation, easing into a fitness routine, or just looking for an ultra-comfy daily trainer – this one checks all the boxes.

Shop The HOKA Arahi 8

The Arahi 8 maintains a secure ride while using softer materials than its predecessor. The secret lies in our modified H-frame™ technology. A stabilising system that combats overpronation while providing a smooth entry into the gait cycle, we’ve paired our intuitive H-frame™ with a sleek jacquard upper and low-profile tooling to deliver a streamlined stability shoe with unprecedented cushioning.

Ready to feel the difference? Slip into a pair and let your stride do its thing.

*WH Partnership More

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    in fitness and body

    Free Your Stride With The HOKA Arahi 8 

    Let’s be real – most running shoes make you pick between cushion or control. But what if you didn’t have to choose? That’s exactly what the HOKA Arahi 8 is all about. This isn’t just a refresh – it’s a redefinition of what a stability shoe can be. With a sleek design, next-gen support system and signature HOKA softness, the Arahi 8 is built for runners, walkers and everyday movers who want comfort without compromise. Whether you’re logging miles, hitting the gym, or powering through your 9-to-5 on your feet, this shoe adapts to your rhythm – supporting every step with confidence.

    READ MORE: This 7-Day Training Plan Is Perfect For Anyone Who Runs And Lifts Weights

    What’s New?

    H‑Frame™ stability

    Out with the old J‑Frame, in with the new H‑Frame™. This fresh design supports your foot from both sides, giving you smoother, more natural stability – without that stiff, “corrective” feel.

    Softer, lighter midsole

    HOKA brought in even softer foam and more heel cushioning for a lighter, bouncier ride. It’s still protective, just with a cloud-like upgrade you’ll actually feel.

    Cooler, comfier upper

    Double jacquard mesh, a gusseted tongue and a redesigned heel all work together for a snug fit that stays breathable and blister-free – yes, please.

    APMA Approved

    It’s officially approved by the American Podiatric Medical Association, which basically means it’s foot doctor–approved for supporting your stride.

    READ MORE: This Free Beginner 10K Running Plan Works In Just 10 Weeks

    How This Helps You

    Smoother support

    The Arahi 8 gives guidance for mild to moderate overpronation, but without bulky heel posts or stiffness.

    All-day wearability

    From your morning jog to your 8-hour shift (and maybe a grocery run after?), this shoe stays comfy from start to finish.

    Ready for anything

    Rain, shine, short jogs, long walks – this one’s built to last and grip where it counts.

    The Arahi 8 is for those who want a stability shoe that doesn’t feel like a stability shoe. It’s light, cushioned and supportive in all the right places. Whether you’re correcting overpronation, easing into a fitness routine, or just looking for an ultra-comfy daily trainer – this one checks all the boxes.

    Shop The HOKA Arahi 8

    The Arahi 8 maintains a secure ride while using softer materials than its predecessor. The secret lies in our modified H-frame™ technology. A stabilising system that combats overpronation while providing a smooth entry into the gait cycle, we’ve paired our intuitive H-frame™ with a sleek jacquard upper and low-profile tooling to deliver a streamlined stability shoe with unprecedented cushioning.

    Ready to feel the difference? Slip into a pair and let your stride do its thing.

    *WH Partnership More

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    in diet and nutrition

    The Grab-N-Go Muffins That Make Breakfast A Breeze

    Pressed for time in the mornings? These muffins are an easy grab-and-go option and perfect for prepping ahead on a Sunday. Keeping a container of four-week muffin mix in the fridge means breakfast is always one step away.

    This simple recipe from Jackie Cameron Cooks At Home gets the balance just right. The mix of candied peel, raisins and bran gives it that warm, comforting flavour. Enjoy with a bit of butter and marmalade, or as a quick snack on the go.

    Let’s Prep This Grab-N-Go Muffins Recipe

    Breakfast Muffins

    Jackie Cameron

    We should all have a container of four-week muffin mix in our fridges. It makes a quick and nourishing breakfast.

    Servings 16 muffins

    4 eggs1 cup sunflower oil340 g white sugar1 litre milk2 tsp vanilla essence250 g nutty wheat flour400 g cake flour200 g digestive bran2 tsp bicarbonate of soda250 g dates chopped140 g raisins80 g sultanas100 g candied peel80 g dried apricots chopped
    Beat the eggs, oil, sugar, milk and vanilla essence together until all the sugar crystals have dissolved.Place all the other ingredients into a large bowl and make a well in the centre.Cut the egg mixture into the dry ingredients with a knife until combined. Ensure you don’t over-mix – this will result in odd-shaped muffins.This mixture freezes very well. When required, defrost and bake in an oven at 180°C for 20–25 minutes. The time will depend on the size of the muffins.

    READ MORE: Banana Muffins That Ease PMS And Cramping – True Story!

    Jackie Cameron Cooks At Home

    Jackie Cameron Cooks at Home shows the professional taking off her chef’s tunic and donning her home apron.

    With its generous invitation to good cooking that is easy and delectable, this book is a must-have for every South African home cook.

    Here are the 3 high-protein power breakfast recipes every active girl needs in her life. Plus, why you should introduce avos to your plate. More

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    This No-Equipment Low-Impact Home Workout Works All Major Muscle Groups

    While we’re all for equipment-free training, “no equipment” often means high impact on your joints. If your knees, wrists and shoulders are hating life right now, this low-impact home workout is for you. It still uses zero equipment, but you won’t be doing any jumps, push-ups or high planks. Sound like sweet relief? Let’s get started!

    Start with a dynamic warm-up. If your joints are hurting, it’s especially important not to skip your warm-up. Spend some extra time on areas where you feel tightness. Once you’ve finished your warm-up, you can move on to the main workout.

    Try This Low-Impact Home Workout

    The workout uses supersets – that’s two or more exercises done back to back with no rest between them. This helps elevate your heart rate, even though you’re doing low-impact moves.

    You’ll do each superset five times, then you get a 45-second rest. Try only to rest in the dedicated rest breaks, but if you need to sneak another rest break here and there, rest just long enough to catch your breath. At the end, there’s a Tabata finisher. For the finisher, it’s important to push hard and only rest for the stipulated 10-second rest breaks.

    SET 1

    Reverse Lunges & Standing Cross-Body Crunch

    Rounds: 5

    Do each move for 30 seconds, with 45 seconds of rest in between each move.

    If your knees hurt doing lunges, try swapping them for reverse lunges. When you’re not stepping forward, you’re not loading the knee joint with as much pressure as you would in a forward lunge.

    READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

    SET 2

    Standing Calf Raises & Grapevine Sprints

    Rounds: 5

    Do 15 calf raises and 30 seconds of grapevine sprints.

    This combo will get a nice burn in those calves, without hurting your knees or lower back. Plus, grapevines are good for agility and coordination.

    READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

    SET 3 

    Prisoner Wall Sit & Fast Feet

    Rounds: 5

    Do the wall sit for one minute and fast feet for 30 seconds.

    Wall sits are good for strengthening weak knees. Keeping your hands behind your head in the wall sit forces your back to stay upright against the wall. The result: you load your glutes, rather than your quads and hamstrings, taking pressure off your knees.

    READ MORE: This Is The Women’s Health Fitness Editor’s Go-To Warm-Up Before Any Workout

    SET 4

    Alternating Dead Bug, Hip Thrust & Ankle Thrusts

    Rounds: 5

    Do ten dead bugs, 12 hip thrusts and ankle touches for 30 seconds.

    This set will hit your abs from all angles. Be sure to keep your pelvis tilted slightly so that your lower back makes contact with the ground at all times. If your back starts to arch, stop immediately and reset.

    READ MORE: 5 Beginner Yoga Poses To Help You Sleep Better

    TABATA FINISHER

    Lateral Shuffle, Knee-To-Elbow, Lateral Sprints & Fast Feet

    Rounds: 2

    Do the moves in order, doing as many reps as you can in 20 seconds, then resting only 10 seconds before starting the next move. When you’ve done all four moves, rest for your 10 seconds, then immediately repeat the circuit. You really want to give it horns during your work periods. if you have lower back pain, don’t touch the floor. If not, you must touch the floor!

    Watch the moves being done here:

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    in fitness and body

    The Best Padel Gear To Buy Right Now

    If you haven’t stepped onto a padel court yet, here’s your sign: it’s one of the fastest-growing sports in the world – and for good reason. Racquet sports like padel, tennis and pickleball have been linked to increased longevity, according to a Mayo Clinic Proceedings study.

    And in South Africa alone, the padel boom is real – Padel Courts South Africa has reported that there are now 952 courts across 323 clubs in 93 cities nationwide! In short: the sport’s picking up pace, and fast.

    Whether you’re in it for fun, fitness or a bit of both, the right gear makes all the difference. Investing in pieces that support your game means more comfort, fewer distractions and a smoother match overall.

    Here, nine smart pieces of gear to help you step up your game and upgrade your bag.

    Padel Items Worth Adding To Your Kit

    adidas Metalbone 3.3

    For pro players, why not use top padel player Ale Galán’s racquet? A soft EVA core with carbon-aluminised surface balances shock absorption with blistering rebound.

    Nox Pro Titanium Padel Balls

    These pressurised balls are pro-level, have tons of elasticity and offer superior speed and durability.

    Reebok Nano Court

    Designed specifically for court sports – including padel, tennis, pickleball and badminton – this shoe features a flatter footbed to support unpredictable lateral movements. The herringbone Griptonite outsole adds multidirectional traction to stay planted.

    LÕK Be Hype Racquet

    Best for beginners and weekend warriors, this easy-playing tool features an assymetrical heart, which cleverly offers structural rigidity to achieve balance and increase ball speed.

    READ MORE: It’s Time To Try Padel: The New Social Sport Everyone’s Talking About

    adidas Tennis Pro Climacool Dress

    A chic neckline adds a touch of profesh polish to your winning look. Made partly with recycled materials, the stretchy fabric allows for all-over movement. Shorts included.

    Asics Gel Resolution 9

    These popular shoes, with gel tech, cushion for enhanced comfort (no more knee pain!). A DYNAWALL in the midsole adds stability for lateral movements.

    Pendulum Padel Customised Versus Socks

    Ever worn Versus socks? They’re so plush, you may even forget to wear shoes. This sport version from Pendulum is seamless, breathable and chic.

    Wilson Ultralight Visor

    Enhanced vision and sun protection for noon games call for a visor. A padded, absorbent inner mesh keeps you cool – no sweaty bangs.

    Luca Padel Racquet Bag Aop

    A solid racquet bag makes all the difference – and this one covers all bases. It’s lightweight and easy to carry, with two compartments for your racquets (featuring Fila’s climate control tech to protect them from the sun). Plus, space for your kit, shoes and smaller extras. Simple, practical and looks good too.

    Looking to get on court? Start with these 20 padel courts across South Africa and don’t miss our expert-approved gear essentials to get you kitted out right. More

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    in diet and nutrition

    This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)

    Nothing says Friday night quite like pizza and a good binge-watch. So, skip the takeaway and try this high-protein recipe at home instead. A little prep the night before – mixing the dough, chopping your toppings and storing everything in the fridge – means you can have it on the table in no time. The secret ingredient? Cottage cheese. It’s creamy, light and packed with protein, making it a clever swap for mozzarella. Plus, we’ve added a few grilling tips to help you get that perfectly crisp base.

    High-Protein Pizza Recipe

    High-Protein Caprese Pizza

    The secret ingredient in this protein-packed pizza: cottage cheese, a creamy alternative to mozzarella.

    Total Time 25 minutes mins

    Course Main CourseCuisine Healthy

    Servings 4 servingsCalories 468 kcal

    1 Food processor
    whole-wheat pizza dough, at room temp for 1 hr. if refrigerated¾ cup whole-milk cottage cheese ⅔ cup Parmesan finely grated (plus more for sprinkling)¼ cup basil leaves chopped, plus more for sprinkling1 tsp lemon zest1 tbsp lemon juice 3 medium heirloom tomatoes sliced ½ cup cherry tomatoes1 tbsp olive oil½ tsp honey Kosher salt and pepper 1 small shallot chopped4 cups cups baby arugula 
    Prepare and grill pizza dough (per these directions); transfer to cutting board. In food processor, puree cottage cheese until smooth, then pulse in Parmesan. Transfer to bowl and fold in basil and lemon zest. Spread cheese mixture onto pizza crust and top with tomatoes. In large bowl, whisk together oil, lemon juice, honey, 1/4 tsp salt and 1/8 tsp pepper to dissolve; stir in shallot. Add arugula and toss to coat. Top tomatoes with arugula salad and sprinkle with additional Parmesan, if desired.  

    Keyword pizza

    About 468 cal, 21 g fat (4.5 g sat), 10 mg chol, 842 mg sodium, 49 g carb, 9 g fibre, 9 g sugar (3.5 g added sugar), 19 g pro

    READ MORE: 8 Easy Pizza Toppings That Are Delicious AND Healthy

    Delicious Whole-Wheat Pizza Dough Recipe

    Whole-Wheat Pizza Dough

    A great pizza starts with a delicious dough. Meet your new go-to recipe for homemade bases.

    Prep Time 10 minutes minsTotal Time 10 minutes mins

    Course Main CourseCuisine Healthy

    Servings 4 servingsCalories 286 kcal

    2 cups white whole-wheat flour ¾ cup warm water2 tsp honey1½ tsp instant yeast 1 tsp kosher salt 2 tbsp olive oil plus 1/2 tsp olive oil, divided, plus more for greasing 
    In stand mixer fitted with dough hook on low, mix flour, water, honey, yeast, salt and 2 Tbsp oil until dough starts to come together, 2 min. Increase speed to medium-low and mix until dough is smooth, 4 to 5 min. Transfer dough to lightly oiled large bowl and drizzle with remaining 1/2 tsp oil and rub to coat. Cover with plastic wrap and let rise at room temp until doubled in size, about 1 hr., or refrigerate up to 2 days. 

    Keyword pizza

    Per 113g: About 286 cal, 9 g fat (1 g sat), 0 mg chol, 482 mg sodium, 40 g carb, 7 g fibre, 4 g sugar (3 g added sugar), 9 g protein

    How To Grill Pizza Dough

    Heat grill to medium-high and prepare one side for direct heat and other side for indirect heat.

    Working on floured surface, shape pizza dough (at room temp, if refrigerated) into 25- to 30-cm round and transfer to flour-dusted baking sheet. Brush top with 2 tsp olive oil.

    Grill dough, oiled side down, over direct heat, covered, until top begins to bubble and bottom is crisp, 2 to 4 minutes (use tongs to peek underneath).

    Brush top of dough with 2 tsp olive oil.

    Flip dough and grill over indirect heat, then top as desired. Grill, covered, until crust is cooked through and charred on bottom, 3 to 5 minutes (any cheese will melt during this time).

    READ MORE: Genius Healthy Ingredient Swaps For Junk Food From Chantal Lascaris

    High-Protein Pizza Recipe and Whole-Wheat Pizza Dough by Joy Cho was originally published on Women’s Health US. More

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    THIS Is The Best Chicken Soup Recipe To Cure A Winter Cold

    If you’re warding off the chills, add traditional Jewish dumplings (kneidlach), and this homemade chicken broth will restore your faith in goodness.

    READ MORE: 6 Delicious Winter Soup Recipes – Plus Sides!

    Basic Chicken Stock

    Chicken stock is really easy to make: just add all the ingredients to one pot, bring to a simmer, then let it burble away happily for an hour or two. Use cost-effective chicken wings or the carcass of a roast or rotisserie chicken – just freeze until you’re ready to turn it into soup.

    Basic Chicken Stock

    Chicken stock is really easy to make: just add all the ingredients to one pot, bring to a simmer, then let it burble away happily for an hour or two.

    Course Soup

    1 pack chicken wings1 carrot peeled and halved1 celery stick halved1 onion halvedHandful of parsley if you have it2 bay leaves5 peppercorns
    Add all the ingredients to the pot and cover with cold water. Slowly bring to the boil over medium heat and skim off any foamy scum that rises to the surface.Just as it’s about to come to the boil, turn down the heat and simmer for one and a half hours.Drain and cool.

    Keyword soup

    READ MORE: Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

    Jewish Chicken Soup

    Chicken soup with kneidlach is the traditional first course at the Seder meal during Passover. Food writer, chef and Jewish food expert Oded Schwartz of Oded’s Kitchen shares his recipe for kneidlach below. His dumplings are made airy with soda water and use extra-virgin olive oil instead of schmalz (chicken fat).

    “I also serve the kneidlach as one would gnocchi, with a home-made tomato sauce,” says Schwartz. “It’s basically the traditional 2/3/4/6 recipe [ratio of ingredients to each other; increase accordingly]; I usually use six heaped spoons for kneidlach and seven for gnocchi.”

    For the soup:

    Make the chicken stock as above but add two leeks (sliced and washed well), two turnips (peeled and halved) and 100g of pumpkin (peeled and roughly chopped). Reserve some of the stock for cooking the matzo ball

    For the kneidlach:

    Jewish Chicken Soup

    Oded Schwartz

    Chicken soup with kneidlach is the traditional first course at the Seder meal during Passover. Food writer, chef and Jewish food expert Oded Schwartz of Oded’s Kitchen shares his recipe for kneidlach.

    Course Main Course

    Servings 5 servingsCalories 339 kcal

    For The Soupchicken stock2 leeks sliced and washed well2 turnips peeled and halved100 g pumpkin peeled and roughly choppedFor The Kneidlach2 eggs3 tbsp extra-virgin olive oil4 tbsp soda water or verycold water6 tbsp mediummatzo meal½ tsp salt¼ tsp white pepper30 g dill or parsley leaves very finely choppedChives and dill, chopped, to serve
    For The SoupMake the chicken stock as above but add two leeks (sliced and washed well), two turnips (peeled and halved) and 100g of pumpkin (peeled and roughly chopped). Reserve some of the stock for cooking the matzo ball.For The KneidlachWhisk the eggs until frothy, then whisk in all the other ingredients (except the matzo meal).While whisking, add the matzo meal in a steady stream.Cover and refrigerate overnight.Bring a medium-sized pot of chicken stock to the boil. Using a heaped teaspoon and wet hands, form the cold matzo mixture into balls and drop into the boiling stock. Turn down the heat and simmer, stirring occasionally, for 20 to 30 minutes, or until fluffy, doubled in size and cooked.Remove with a slotted spoon and serve three each in hot chicken broth sprinkled with chives and dill.

    The matzo balls can also be cooked in salted boiling water.

    Keyword Healthy Recipes, soup

    SERVES 5. Per 308g serving: 1 421kJ, 15g fat (3g sat), 430mg sodium, 26g carbs, 4g fibre, 6g sugars, 28g protein

    These three comforting soups will boost your immune system. Plus, get your hands on The Ultimate Soup Cookbook for only R199. This ebook is packed to the brim with nutrients and good-for-you ingredients, you’ll find few dishes that stand up to it tastewise, timewise and healthwise. More

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    Here’s Why You Should Eat More Avo – Starting With This Breakfast

    Avocados are good for a lot more than upping the aesthetic value of your plate. They’re rich in heart-healthy monounsaturated fats, which can provide slow-release energy. And these good fats help keep you fuelled for any fitness regime. Plus, they help with the absorption of some vitamins and protect your heart.

    READ MORE: 5 Genius Ways To Ripen An Avocado Even Faster

    The Health Perks Of Avo

    If you’re a fitness bunny, you should know that your post-workout recovery is just as important as your training itself.
 And avocados contain potassium (double than what’s in bananas, FYI), which helps prevent cramps and supports muscle recovery. The anti-inflammatory properties in avocados even help reduce post-exercise soreness (goodbye DOMS!).

    And if you’ve always had a gut (wink wink) feeling that avos are good for you, you would be correct! Avocados contain prebiotics and fibre to support digestive health, keeping your gut microbiome well-balanced – which can improve nutrient absorption and even support immune function.

    All of this means that you can fuel smarter, recover faster and keep your gut healthier with the power of avocados. So go on, just add an avo!

    Savoury Yoghurt Bowl

    South African Avocado Growers’ Association

    Quick, tasty and loaded with avo goodness. This breakfast comes together in just 25 minutes!

    Prep Time 15 minutes minsCook Time 10 minutes minsTotal Time 25 minutes mins

    Course Breakfast

    Servings 4 people

    2 handfuls cherry tomatoes or on the vineAvocado or olive oil for cookingSalt and pepper2-3 avocadosJuice of ½ lemon500g double thick plain yoghurtHandful mixed herbs (such as basil and dill) finely chopped + extra for garnish4-6 soft boiled eggs halved¼ cup mixed nuts toasted and choppedToast to serve
    Preheat oven to 200°C. Place the tomatoes on a roasting tray and drizzle with oil. Season with salt and pepper. Roast for about 10 mins or until tomatoes start to blister.Blitz one of the avocados with 2 Tbsp oil and lemon juice to taste, until smooth. Season with salt and pepper. Combine the yoghurt and herbs and swirl onto 4-6 plates with the blitzed avocado. Top with the tomatoes, eggs, extra herbs and nuts. Serve with toast.

    Keyword breakfast

    READ MORE: 6 Easy Kitchen Decluttering Tips For A Clear, Healthy Cooking Space

    For further information and avo recipes, visit Avocado.co.za, like @iloveavocadoSA on Facebook and follow @iloveavosSA on Instagram.

    Recipe and Images: THE SOUTH AFRICAN AVOCADO GROWERS’ ASSOCIATION

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    “How I Got Healthy And Fit By Ditching The Scale”

    ‘Should I ditch the scale?‘ you’ve probably wondered to yourself while acting out your very own rendition of Naked & Afraid in your bathroom on a Monday morning. You’re stark naked, weighing in the hopes of seeing a lower number with your mood at the mercy of the digits below your feet. And it begs the question, can you achieve your goals without this seemingly torturous weekly act? Well, one woman is here to tell you that you can – because she did it herself.

    Personal trainer Mirjam Breedt’s passion for exercise – particularly strength training – transformed her commitment to wellness by making fitness an enjoyable and integral part of her daily routine. Discover how she overhauled her life and body and how you can, too.

    The Stats

    Occupation: Personal Trainer And Musician

    Age: 35

    Weight before: 75kg

    Weight after: 69kg

    Height: 1.75cm

    Secret weapon to your weight loss: Consistency is everything. I don’t watch the scale.

    The Culprit

    I’ve always had a passion for sports, growing up in Mozambique in an active, though not always super healthy, family. I played soccer, basketball and participated in swimming and athletics. We were constantly on the move, but our diet was unrestricted. However, my active lifestyle took a hit when I tore my ankle ligaments while studying music, dance and drama, resulting in three months in a moon boot. Naturally, I became quite unfit during that period.

    READ MORE: What Is Rucking? How To Try The Cardio And Strength Workout, According To Experts

    My Turning Point

    In mid-January 2014, after my ankle injury left me feeling flabby and incredibly weak, I met my husband. He introduced me to CrossFit and weight training, which were entirely new to me despite my familiarity with HIIT, running and basic gym routines. I distinctly remember hanging from a pull-up bar, thinking there was no way I could pull myself up. It was a stark realisation: if my life depended on it, I wouldn’t last ten seconds. That definitive moment was when I decided things had to change.

    I understood then that this transformation wasn’t just about my appearance or how I felt in the moment. It was about my future, my potential children, my overall health and everything that comes with a vibrant life. As the saying goes, “choose your hard,” and I made my choice.

    Before this epiphany, I’d experienced many weight fluctuations, swinging between being very thin and overweight, but it was always an unhealthy path driven solely by aesthetics. This time, it was different. I wanted to be both strong and healthy, committing to a lifestyle I could maintain forever.

    “I understood then that this transformation wasn’t just about my appearance or how I felt in the moment. It was about my future”

    How I Transformed My Body: Training For Strength vs Aesthetics

    My Approach to Lasting Fitness

    I achieved my fitness goals by consistently setting them, entering races, overhauling my eating habits and showing up every single time. My journey began with a deep dive into nutrition, focusing on foods I truly love and understanding effective food combinations.

    The Diet That Helped Me Reach My Goals

    As an O blood type, I have a natural inclination towards meat, and I realised early on that I needed a sustainable approach, not a fleeting fad diet.

    I carefully considered what I was willing to give up and what I wasn’t. Ultimately, I decided to cut out refined carbs and sugar, opting instead for a diet rich in healthy fats and proteins – a strategy I maintain to this day. This approach means I can eat until I’m satisfied, with very rare compromises on foods I know I shouldn’t have.

    READ MORE: 15 CrossFit Workouts You Can Do At Home

    My Strength Training Philosophy

    After years of experimenting with various training types and routines (unless I’m training for a specific event), I’ve settled into a consistent six-day-a-week schedule, with sessions typically lasting around 50 minutes.

    Mondays, Wednesdays and Fridays are dedicated to CrossFit and weight training. Tuesdays, Thursdays and Saturdays focus on cardio, which usually involves running, interval training or a high-intensity game of squash.

    I also incorporate activities like volleyball, netball, kitesurfing or surfing into my week whenever possible.

    The Weekly Workout Schedule For Body Transformation:

    Monday: CrossFit and weight training

    Tuesday: Cardio (running, interval training, squash)

    Wednesday: CrossFit and weight training

    Thursday: (running, interval training, squash)

    Friday: CrossFit and weight training

    Saturday: (running, interval training, squash)

    READ MORE: This Full-Body Dumbbell Strength Workout Hits Every Muscle Group

    The Power Of Consistency

    Once my mind was set, I just pushed through. Yes, some days are incredibly challenging, but my choices were so precise that they stopped being choices; they simply became non-negotiable. I continued to make small gains and consistent progress, which ultimately led to great things. Even throughout my twin pregnancy, I continued to train. Of course, this was done with the right guidelines, but fitness had become so ingrained in me that I couldn’t imagine stopping.

    Images supplied

    My Journey To Peak Strength And Fitness

    I’ve reached a point where I feel stronger and healthier than ever before. While I may not be the fastest or lightest, I’m at my absolute fittest and strongest, exactly where I want to be.

    I can perform 10 muscle-ups in a row, clean and jerk 75kg, cycle 50km and effortlessly run 21km if needed. My goal is to be perpetually ready, whether someone asks me to do a triathlon tomorrow or compete in a weightlifting competition.

    My Achievements Along The Way

    I’ve actively participated in numerous events, including several triathlons, Impi Warriors trail runs and many 21km trail and road races. I’ve also tackled the XTERRA South Africa off-road triathlon (an epic experience) and an Adventure Racing marathon.

    In Netball 10s, I’m currently second in South Africa in the Deadly Dozen and top 10 worldwide for the 2025 season. I’m also proud to have qualified for the CrossFit Quarterfinals.

    “It all started with just one failed pull-up, which turned into one proper pull-up, then a few.”

    Competing On The World Stage

    Last year, my husband and I entered the IFBB (International Fitness and Bodybuilding Federation) championship as a mixed pair at the Western Cape tryouts in May. Unsure of what to expect, we competed and advanced to the South African championships. After winning Gold at the SAs in both team and individual categories, we earned our spot at the World Championships in Santa Susanna, Spain.

    I often look back at the pull-ups as a pivotal moment for me. I completed 23 strict pull-ups in 2 minutes! Individually, I placed 4th in the open category and my husband and I secured 5th place in the pairs. With our two other South African teammates, we proudly earned third place in the large team event.

    Standing on the podium at the World Championships was an absolutely amazing feeling – something I never imagined or even aimed for. It all started with just one failed pull-up, which turned into one proper pull-up, then a few, eventually leading us to the World Championships in November 2024.

    Three Principles For A Successful Strength Transformation

    1. Make The Right Decisions

    Choose a fitness routine you genuinely enjoy and can stick with for the long haul. Consistency is key! However, remember that you can’t out-train poor food choices. Nutrition plays a massive role in your success.

    2. Don’t Quit

    As a mom of twins who breastfed for over a year, I know exhaustion. Some days you’ll only have 10% to give, and other days you’ll have 90%. That’s perfectly fine – just don’t stop. If it means walking instead of running, do it. Ten minutes of activity is always better than none.

    3. The Scale Is Just A Guideline

    While muscle weighs more than fat, your waistline will never lie. Pay more attention to how your clothes fit and how you feel. Also, be prepared for moments of weakness. Keep healthy, sweet and savoury snacks on hand, and when in doubt, choose protein.

    Make A Batch Of These Snacks To Keep On Hand When Cravings Hit:

    Dark Chocolate Power Bark

    Photo by Mike Garten

    Pistachio Energy Balls

    Photo by Sam Kaplan

    Flax Energy Bites

    Photo by Nino Schinco More