Markus Andrews

Latest story

125 Shares

How Instagrammer The Healthy Process Healed Her Relationship With Food

by

Like so many of us, Kelly van der Walt tried hard to carve out a weight that felt comfortable for her. At 34, she weighed 82kg and to reach her goal weight, she felt she needed to be in a process of restraint, of following rules that needed to be upheld, no matter what. “I had been restricting my favourite – what I call ‘fun foods’ – and trying to be super disciplined,” she explains. But so often, this prohibitive approach can yield the opposite result. And Kelly experienced it first-hand. “This led to a cycle of bingeing, restricting, starting [again], and the cycle continued,” she reflects.While out one day, she caught sight of a photograph her husband had taken of her. “I will never forget it,” she says. “I knew then something needed to change.” To that end, Kelly took a different approach: she decided to learn about nutrition. Her aim was to become a certified health coach, but in the process, she learned valuable insights that spurred her weight-loss journey.READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”“I learned something that changed my outlook completely,” she says. “It is a word, ‘diatia’. It means ‘diet’ in Greek. We think ‘diet’ means restriction, cardio, etc. But what it really means is a way of life, a way of living. I learned that in order to succeed I needed to make my journey a way of life. I needed to heal my relationship with food and learn how to incorporate fun foods into my life rather than completely restrict them.”Kelly van der Walt Before & AfterWith her focus shifted, Kelly hauled out cookbooks and made simple, nutritious meals. “I focused on whole foods and adding nutrients rather than subtracting [them],” she explains. “I increased my daily movement by increasing my step goal and did weight training twice a week.”She persisted with consistency. Two years on, Kelly, now 36, is slimmer but more importantly, at peace with her body. “It’s amazing that what started as a weight loss journey changed every aspect of my life,” she says. “I feel lighter yet stronger in my body, more capable and independent. It has made me a better person, wife and mom!”Resetting TipsTalk Positively“Stop listening to yourself and start talking to yourself. The process is 100 percent mental!”Chase Health“Health is a feeling that looks different on every body! Chase the feeling and your body will meet you there.”Go Slowly“The fastest way to get to where you want to be is slowly.”

Michelle October

Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

More stories

  • 125 Shares

    in fitness and body

    How Instagrammer The Healthy Process Healed Her Relationship With Food

    Like so many of us, Kelly van der Walt tried hard to carve out a weight that felt comfortable for her. At 34, she weighed 82kg and to reach her goal weight, she felt she needed to be in a process of restraint, of following rules that needed to be upheld, no matter what. “I had been restricting my favourite – what I call ‘fun foods’ – and trying to be super disciplined,” she explains. But so often, this prohibitive approach can yield the opposite result. And Kelly experienced it first-hand. “This led to a cycle of bingeing, restricting, starting [again], and the cycle continued,” she reflects.While out one day, she caught sight of a photograph her husband had taken of her. “I will never forget it,” she says. “I knew then something needed to change.” To that end, Kelly took a different approach: she decided to learn about nutrition. Her aim was to become a certified health coach, but in the process, she learned valuable insights that spurred her weight-loss journey.READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”“I learned something that changed my outlook completely,” she says. “It is a word, ‘diatia’. It means ‘diet’ in Greek. We think ‘diet’ means restriction, cardio, etc. But what it really means is a way of life, a way of living. I learned that in order to succeed I needed to make my journey a way of life. I needed to heal my relationship with food and learn how to incorporate fun foods into my life rather than completely restrict them.”Kelly van der Walt Before & AfterWith her focus shifted, Kelly hauled out cookbooks and made simple, nutritious meals. “I focused on whole foods and adding nutrients rather than subtracting [them],” she explains. “I increased my daily movement by increasing my step goal and did weight training twice a week.”She persisted with consistency. Two years on, Kelly, now 36, is slimmer but more importantly, at peace with her body. “It’s amazing that what started as a weight loss journey changed every aspect of my life,” she says. “I feel lighter yet stronger in my body, more capable and independent. It has made me a better person, wife and mom!”Resetting TipsTalk Positively“Stop listening to yourself and start talking to yourself. The process is 100 percent mental!”Chase Health“Health is a feeling that looks different on every body! Chase the feeling and your body will meet you there.”Go Slowly“The fastest way to get to where you want to be is slowly.”

    Michelle October

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

  • 113 Shares

    in diet and nutrition

    Get To Know Condiment Claire, TikTok’s Fave Flavour Guru

    If you’ve spent any time at all on #FoodTok, Claire Dinhut (AKA Condiment Claire) will need no introduction. She’s a vibrant foodie sharing insights on condiments with her followers. From flavour history and unusual food pairings to easy recipes, there’s not a condiment left unopened or unexplored.Claire, who grew up between Los Angeles and the French countryside, has amassed a cult following. And a huge chunk of those followers are South Africans. You just have to open the comments of her videos and you’ll see the South African flag dotted throughout. In fact, we’re actually one of the first countries to get her new book. Allow us to introduce The Condiment Book: A Brilliantly Flavourful Guide to Food’s Unsung Heroes.But before diving into a world of sauces, spices, dips and dressings, let’s dive into the world of Condiment Claire. We asked her all your burning questions so we could get to know the queen of condiments a little better.READ MORE: 3 Easy, Healthy Sorbet Recipes Perfect For Sunny DaysHow did you become “Condiment Claire”?I was raised in a multicultural household and grew up between the United States and France. I’m very fortunate to have been able to travel around the world and taste food from different cultures starting a young age so most of my memories revolve around flavour.I then went onto study history at Harvard and work in food and travel docuseries after university. When the pandemic hit, I was left with no job and began filming content on TikTok which transformed itself into my career today!Although I would have never considered myself a “social media” person prior, I really owe the internet my career at this present moment because it has opened so many doors for me, including this book.  Why did you decide to create The Condiment Book?Condiments are flavour! Taste is salty, sweet, bitter, acid and umami but flavour is colour, texture, smell, but more importantly nostalgia and memory. By diving into the origins of a certain condiment and understanding where it comes from and why it was created, you uncover so much about a certain place or person. Why do you think South Africans have connected with you so well?I visited South Africa for the first time ever in January and completely fell in love with the country and its people. I think South Africans have such an appreciation for nature and their local environment which is something I feel extremely passionate about. I’ve also always surrounded myself with friends from different cultures so I really appreciate how diverse the country is and how everyone gets to share their heritage through cuisine or language. READ MORE: The Lazy Makoti’s Flavourful Coconut Fish Recipe Is What’s Been Missing From Your Dinner RotationWhat does a day in your life look like?It varies when I’m traveling, but if I’m at home in London I’ll usually wake up around 6 or 7 and get through the emails I missed overnight coming from the US with a salty vanilla matcha in hand. I then head over to pilates as it’s my favourite way to start the day on the right foot. After that, I’ll usually shoot some content, edit videos, and write my newsletter on Substack that I send out weekly. The historical deep dives, city guides and recipes I share on there require a lot of research so it takes up a lot of my day!I’m also a very antsy person so I’ll most likely take a break to split up my day and go on a walk, grocery shop, say hi to my neighbours etc. The afternoons are usually filled with in person meetings or zooms. For dinner, while I haven’t had the time to recently, my ideal evening involves having friends over for dinner or catching a film at the cinema and grabbing dinner with friends. What does health and wellness mean to you?Health and wellness has always been extremely important to me both physically and mentally. I was raised in LA which is a very health conscious city so green juice and big salads are actively my comfort meal. I also fenced for the United States so keeping my body moving has always been of the utmost importance because it’s the only way my brain can stay focused.How do you stay healthy when travelling?When I’m traveling, I love walking for hours being able to explore different neighbourhoods, markets, beaches and so forth and eating locally and seasonally. READ MORE: Grilled Romaine Lettuce, Sumac-Tahini Yoghurt and Pomegranates SaladWhat’s your favourite fact to share at a dinner party?I love the history of mayonnaise – it’s easy to recount and such a crowd pleaser! Long story short, the French won a battle at the Port of Mahon in Spain but had no dairy products to use in their celebratory dinner. The chef created a creamy concoction from egg and oil instead and called it mahonnaise due to their location and the name stuck to this day!What’s your favourite restaurant in South Africa?This is TOO difficult of a question! I haven’t had a chance to truly dig into the restaurant scene because I’ve been captivated by trying local ingredients and tradition – I’m more likely to ask about what someone eats at home rather than sit down for a 3 course meal.I tried Mopane Worms in January which was a highlight! [And] I will say, I loved visiting the ice cream shop Tapi Tapi in Cape Town because I got to taste extremely local flavours I had never heard of or tasted before. I also just love Oranjezicht Market because I get to experience all of the seasonal produce as well as meet local producers and learn about their specialties.What’s your favourite South African flavour or food?I LOVE CHUTNEY! While I can buy Mrs Balls Chutney here in London, I recently was gifted the Quality Pickles Coriander Chutney and my goodness, I know what I’m stocking up on next time I am in South Africa… What’s one condiment you couldn’t live without?100% Dijon mustard. READ MORE: 5 DIY Flavoured Waters For Every SituationIs there one condiment you think everyone should learn to make themselves?I think butter is a good one because it shows people that using only one ingredient, cream, you can create an entirely distinct condiment. It’s completely versatile and adaptable to your tastebuds as well which I think is important and allows for playfulness. Kiss, marry, kill: Ketchup, mayonnaise, mustard?Marry mustard forever. AH THIS IS SO HARD! Today I’m going to say kill mayo and kiss ketchup?? I’ve been making a Bloody Mary Ketchup I’m obsessed with so I can’t imagine my life without it right now. What’s your favourite weird flavour pairing?I love a drizzle of soy sauce on vanilla ice cream. I also love dipping drywoers with Mrs Balls Chutney combined with dijon mustard…At WH, we speak about “Breakthrough moments” aka an aha! moment that changed the course of your life for the better. What is your “Breakthrough” moment?I used to be ashamed of where my family in France lived in the countryside. The moment I actually shared what that side of my life looked like – overalls, soil under my fingernails, planting – and got a great response online, it made me realise that I should always embrace who I am and be unapologetically myself. What’s next for you?OOF that’s a tough one! The Condiment Book comes out in Australia, New Zealand, The United States and Canada early next year. So I’ll be going on book tour there and taking you along with me on my travels. I’m going to start filming more long form content over on YouTube as well as continuing to write my newsletter because it makes me so happy to share something in depth weekly. 

    Let Claire guide you through the condiment world of flavour. Starting with classics, right through to hot sauces, ferments and pickles, dressings and oils, fruit in jars and dips.With illustrations and charts, The Condiment Book covers failsafe recipes for much-loved condiments, hundreds of variations and flavour pairings, condiments from across the globe and fascinating historical facts.

    It’s the definitive guide to a class of food that isn’t strictly necessary, but indispensable to most of us.

    Follow Claire on TikTok, Instagram and YouTube or subscribe to her newsletter here.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

  • 213 Shares

    in fitness and body

    7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The Heat

    “Just landed in paradise… Can’t wait to hit the hotel gym!” tweeted no one, ever.Working out on holiday (and in the heat) can be… a challenge. Maximise your leisure time by sneaking fitness into your itinerary. Here are 7 super-easy ways to stay in shape on holiday this time round…Aside from saving on car rental and bus fare, you’re burning around 21kJ for every minute you spend hoofing it around town. Plus, walking strengthens your abs not to mention the heart and lungs and if you do it on different terrain, such as sand or pebbles, you’ll get your muscles working. To make your strides the fat-melting kind, think up and stay in shape. You’ll get a 60 percent boost in kilojoule burn from walking uphill or climbing a flight of stairs.2. Carry A LoadStudies show that toting extra weight can help you torch more kilojoules — up to 12 percent more while walking! In the gym, you’d use a weighted vest; on the street, stuff a backpack with a load that’s three to five percent of your own bodyweight. Choose a bag with a hip strap to distribute the weight and minimise injury.READ MORE: The Ultimate No-Gym Required Workout3. Burn 400kJWhile waiting in an airport security line for 15 minutes, walk through the metal detectors once, lift and lower a 20kg suitcase twice, then run for three minutes to catch your flight (stupid lines!).4. Dance Your Butt Off And Stay In Shape!So there was no room in your suitcase for running shoes. Don’t stress. Research suggests that busting moves on the dance floor can raise your heart rate as much as an interval session and torch mega kilojoules.READ MORE: A Beginner’s Guide To Hiking5. Broaden Your (Muscle) HorizonsGet out of your workout rut and try exciting new challenges to recruit muscles you forgot you had to stay in shape.UPPER BODYTone your arms, shoulders and back with these activities…Canoeing/kayaking

    Stand-up paddleboarding

    Zip-liningLOWER BODYSculpt a gorgeous butt, legs and thighs in no time by trying…Cycling

    Hiking

    RollerbladingFULL BODYGet a total-body turn-around with these summertime pursuits…Rock climbing

    Beach volleyball

    Waterskiing6. Gain The Outside EdgeNot keen to break your routine? You can still reap the benefits of a change of scenery by simply taking it outdoors. An Italian study showed that after two 20-minute workouts — one on a treadmill, one on an outdoor track — participants kept a steadier speed and reported a more pleasant experience when outside. Scenery might lead people to perceive exercise as less strenuous, says study author Dr Carlo Baldari.7. Strike A BalanceBalance training can help you build muscle faster, according to a study in the International Journal of Sports Medicine. “Balance training may precondition muscles for strength training by improving coordination and motor control,” explains lead study author Dr Albert Golhofer.Try this: stand on one leg on a rolled-up towel while you brush your teeth in the morning, then switch to the other leg when you brush at night. More

  • 113 Shares

    in diet and nutrition

    Sneak More Veggies Into Dinner With These Easy Tacos

    Who says veggies have to be boring? These healthy roasted cauliflower tacos bring all the bold flavours of Mexican cuisine with a touch of South African flair, thanks to chef Aiden Pienaar. Cauliflower makes the perfect taco filling – nutrient-rich, low-calorie and seriously tasty. Plus: DYK cauliflower’s not just versatile, but rich in vitamins C, K and folate, too? These goods are antioxidants, keep bones healthy and support healthy pregnancy. “This recipe was inspired by the famous Spanish romesco sauce, which is typically eaten with fish. I wanted to do something a little different, so I worked around my variation of the classic sauce, which is an unusual way of cooking, but we don’t judge here,” says Aiden Pienaar. READ MORE: You Need To Make This Yummy Cauliflower Recipe With A South African TwistMexico in Mzansi by Aiden Pienaar

    Mexico in Mzansi by Aiden Pienaar

    In Mexico in Mzansi, chef Aiden Pienaar brings local flair to some traditional Mexican favourites. Like the ubiquitous taco, this cookbook is filled with a surprising array of flavours and influences to excite even the most experienced chefs and exhausted home cooks.

    By thinking a little outside the box, and using South African ingredients and cooking techniques – boerie tacos and braaied corn, anyone? – Chef Aiden gives Mexican cuisine a Mzansi-style facelift.

    Aiden Pienaar’s Roasted Cauliflower Tacos Recipe

    ‘Roasted’ Cauliflower Tacos

    Aiden Pienaar

    This recipe was inspired by the famous Spanish romesco sauce, which is typically eaten with fish. I wanted to do something a little different, so I worked around my variation of the classic sauce, which is an unusual way of cooking, but we don’t judge here.

    Course dinner, LunchCuisine Mexican, South African

    Servings 6 servings

    Loaded Tacossunflower oil for frying½ small head cauliflower cut into floretssalt to taste60 g green cabbage thinly sliced⅔ cup pico de gallo½ juice of lime6 warm corn tortillasfresh coriander for garnishingRomesco-style Sauce1 whole tomato½ tbsp honey1 tsp chopped garlic1 tsp ground cumin2 whole chipotle chillies in adobo sauce50 ml canola oil½ tsp ground black pepper1 tsp smoked paprika1 tsp salt1½ tbsp lemon juice⅓ cup cashew nuts roasted
    First make the romesco-style sauce. Over an open flame, char the tomato until the skin is blistered and blackened. Place the tomato with the rest of the ingredients into a blender and blend until smooth. Keep refrigerated.Heat a little sunflower oil in a heavy-based pot to 180ºC, then fry the cauliflower florets until golden brown. Drain on paper towel and season with salt.Mix the cabbage, pico de gallo and lime juice in a bowl.Fill each taco by placing some of the cabbage salsa along the centre of the tortilla. Top with cauliflower and dollops of romesco sauce. Garnish with fresh coriander. 

    Keyword Tacos

    Easy Healthy Meals For Lazy Summer Days: More

  • 100 Shares

    in fitness and body

    Get Fit Anywhere With This Resistance Band Workout

    You know you’re winning when working out feels less like a task and more like just another part of your day – like grabbing a coffee or taking a shower. That kind of consistency doesn’t just happen; it’s something you’ve built up over time. So, as the holidays start to roll in, don’t stress about perfection. It’s about keeping the momentum going and not letting a holiday pause get in your way. You’ve come this far – keep it going!Gym In Your Beach BagYou may not be able to go to the gym when you’re hitting the seaside in Scottburgh on the South Coast, but you can take the gym circuit along with you wherever you’re headed these holidays. All you need are two totally affordable, uber-packable pieces of equipment and this workout from Joburg-based trainer Inge Bezuidenhout (pictured). “The resistance band is very small and can easily fit into your luggage,” says Inge. “You also don’t need a lot of space to perform exercises with a resistance band and it can be used for training almost every muscle in your body. Plus, the intensity can be adjusted, the same as with any machine.” When choosing a resistance band, you get a variety of thicknesses. The thicker the band, the higher the intensity – just like adding more bricks to your weight stack increases resistance on a cable machine.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersIf you’re new to exercise or typically set your circuit machines to just one or two bricks, Inge recommends using the thinnest band you can find, which will be the easiest to train with. “Also, don’t place too much resistance on the band,” she advises. You can adjust the resistance by altering the band’s length – hold a short section or fold it over and you have high resistance; use it at its full length for lowest resistance. “I use a resistance band with all my clients because it can adjust to various fitness and strength levels,” says Inge, who specialises in training women at their homes. “It’s also so versatile – it can be used as is, in a loop format or you can tie it to a pole or pillar for pulling exercises. Alternatively, you can use it with a partner or connected to a door to perform various exercises.”How It WorksThe workout is divided into two sets, each consisting of three exercises. Starting with Set 1, do the three exercises in order for the prescribed number of reps, then go back and repeat twice more for a total of three rounds. Once you’ve done three rounds of Set 1, move on to Set 2, following the same pattern.Set 1Rounds: 3- start each round with 60 seconds of skippingMovesBand pushups: Beginner | 10 reps

    Advanced | 15 reps

    Band pelvic lifts and pull: Beginner and Advanced | 15 reps + hold at hips for 10 seconds

    Band side steps: Beginner | 15 reps each side

    Advanced | 20 reps each sideSet 2Rounds: 3- start each set with 20 jumping jacks (for an extra challenge, use a band to make them harder)MovesBand hamstring kickbacks: Beginner |15 reps each leg

    Advanced | 20 reps each leg

    Band double-arm core pulls: Beginner | 10 reps each side

    Advanced | 15 reps each side

    Band squat and press: Beginner | 15 reps

    Advanced | 20 repsREAD MORE: The Ultimate Core Workout For Abs Of Steel – From A TrainerThe Workout MovesBand Push-UpsFold the band and place it around your shoulders, holding one end in each hand, then get into the top of a push-up, tummy tight and bum squeezed (A). Keeping your spine straight, lower your body until your chest is a few centimetres above the ground.  (B), then push back to start.Band Pelvic Lifts and PullTie the band to a pole about 30cm from the floor, then lie on your back, holding the band with both hands, shoulder width apart and extended above your head (A). As you lift your hips so that you form a straight line from your knees to your shoulders, pull the band to your hips with straight arms, squeezing your bum (B). Lower back to start. That’s one rep.Band Side StepsStand on a band, feet shoulder-width apart, then cross the ends of the band and hold one in each hand (A). Step your right leg to the right and then your left leg to the left (B). Return to start. That’s one repBand Jumping JacksStart by holding the band in both hands, with your hands above your head and your feet together (A). As you jump your legs apart, pull the band open in front of your face (B) then hop back to start. That’s one rep.Band Hamstring KickbacksTie the band at the bottom of a sturdy pole. Put one foot inside the loop and lift your heel to put the band underneath your foot (A). Stand upright, holding onto a wall for balance, and slowly kick your foot backwards by straightening your leg (B). Control the movement back to start. That’s one repBand Double-Arm Core PullsTie the band to a sturdy pole at shoulder height and stand with feet shoulder-width apart, holding the band with both hands together towards the pole (A). Use both arms to pull the band in front of you (B). Control the movement back to start. That’s one rep.Band Squat and Press Stand on the band with feet hip-width apart, holding the ends in both hands. Your hands should be shoulder-width apart in line with your chest, palms facing upwards (A). Sit back into a squat (B) and as you come up, press with both hands overhead (C). That’s one rep. Immediately lower back into another squat for your next rep.   More

  • 100 Shares

    in fitness and body

    15 CrossFit Workouts You Can Do At Home

    When you think of CrossFit, you probably picture people throwing around heavy barbells, swinging kettlebells all over the place, and jumping up onto impossibly high boxes. Turns out, though, you don’t need any of these things to channel CrossFit’s famously badass vibes. And, even better: home CrossFit workouts do the work, are tough as nails and require minimal equipment.Yep, there are plenty of daily CrossFit workouts (known as WODs, or workouts of the day) that require only your body weight. (Well, that and the desire to #werk.) “No-equipment workouts force you to master key movement patterns, which lays down a foundation for long-term success,” says CrossFit Games athlete and coach Ian Berger CF-L2.They’re also much more accessible (and safer!) for beginners curious about — but intimidated by — CrossFit and its hardcore rep. While working out in your living room or garage might not have the same feel as a CrossFit box (read: gym), you’ll still score the same great sweat.Need proof? Give one of these bodyweight home CrossFit workouts a go — and know that you can always up the intensity with a pullup bar, jump rope, or kettlebell if you’re feelin’ it.1. Murph

    Best for: a full-body challenging workout

    Arguably the most famous CrossFit workout, Murph isn’t for the faint of heart. Every Memorial Day weekend in the U.S., CrossFitters everywhere sweat through this workout in tribute to U.S. Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.

    If you can’t do a pull-up (or don’t have access to a pull-up bar), try chair-pulls instead, suggest Berger. And, remember, you can always drop to your knees for push-ups.2. Cindy

    Best for: upper and lower body endurance

    Set a timer, then cycle through as many rounds of these three exercises as you can in 20 minutes. “It’s not complicated, but it’s effective at working your upper body and lower body,” says CrossFit Games competitor and coach Brooke Ence CF-L2.READ MORE: 7 Proven Pilates Benefits And The Best Apps To Download3. Annie

    Best for: cardio conditioning

    For this one, you’ll perform 50 reps of each move, then 40, then 30, then 20, then 10. Double-unders (which involve swinging a jump rope around your body twice during every jump) are a fire way to get your heart pumping, says Ence. Can’t do ’em? That’s A-OK. Just count regular jump rope skips or hop completely rope-free.

    Pro tip: Pop a pillow, towel or yoga mat beneath your tailbone for the endless sit-ups.4. Death By Burpee

    Best for: conditioning, cardio, all-over strength

    For this WOD, start a timer and perform the designated number of burpees at the top of every minute. Continue adding a burpee each minute until you can’t burpee anymore.

    “Death by burpees is one of my favourite full-body workouts,” says Ence. “It sneaks up on you. The first six to eight minutes you think the workout is easy, and then all of a sudden you’re out of breath.” Like, really out of breath.

    Plus, it’s fast! The longest you’ll likely last if you’re absolutely c-r-u-s-h-i-n-g it, is 20 minutes. Hanging on ’til somewhere between 13 and 16 minutes is a good goal, though.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?5. Karen

    Best for: full-body endurance burn

    This six- to 10-minute workout sounds simple: All you do is stand arm-distance from a sturdy wall or column holding a medicine ball (opt for 3–4kg for beginners or 5-6kg for advanced) in front of your chest, elbows bent and close to body. Then, lower into a squat, and as you rise back up, bounce the ball off the wall slightly above your head. Catch it and lower into another squat. That’s 1 rep. Simple, right?

    Well, don’t be deceived: “Karen is a really great full-body burner,” says Ence. Don’t have a medicine ball to throw around? Do thrusters with a textbook, milk jug, or backpack instead. Or, churn out 150 bodyweight squats.6. CrossFit Open Workout 12.1

    Best for: all-over strength and cardio

    If you’re really short on time and need a short, snappy, and sweaty workout, this is it.

    Berger recommends trying to hold a pace of 10 to 15 burpees per minute (that’s 70 to 90 burpees total).READ MORE: Consider This Yoga HIIT Workout A Total-Body Shred7. JT

    Best for: upper-body strength

    Need a quick upper-body burn? “JT is the perfect recipe for not being able to lift your arms up overhead tomorrow,” says Berger.

    If handstand push-ups aren’t your thing, swap them for pike push-ups (essentially a push-up to downward-facing dog) instead, he suggests. For the dips, just make sure to plant your hands on a stable surface like a bench, table, or step.8. Chad

    Best for: lower-body strength

    Got a ledge, step, or super-sturdy table? That’s all you need for this WOD. “Be sure to switch your leading leg every step,” says Berger. “Don’t worry about whether or not it’s faster to lead with one leg than the other, prioritise symmetry over speed.”

    To keep things interesting, feel free to alternate between side step-ups and standard ones.READ MORE: Sculpt A Great Butt With This Home Booty Workout9. Bounce

    Best for: combined cardio and strength

    Already a master of burpees? Give burpee tuck jumps a try. This plyometric move will jack up your heart rate while working your legs, Berger says. Combine it with running and dips and you’ve got yourself a quality, all-around workout.10. Active Rest Day

    Best for: rest days, sore muscles

    If you don’t have much gas in the tank, this restorative workout will get the blood flowing so you can get sweaty tomorrow. “Our bodies need time to recover in order to actually reap the benefits of all our workouts,” says Berger.

    Wondering what a couch stretch is? Open up your hip flexors by standing facing away from your couch with one foot planted on the floor and the other leg bent so your knee rests on a seat cushion and the top of your foot rests on the back cushion behind it. You should feel the stretch along the front of your bent leg from hip to knee.11. Angie

    Best for: full-body strength

    Fancy a full-body workout? Annie is just that. “With a push, pull, squat, and hinge movement, Annie is a muscular endurance workout that challenges you head to toe,” says Libby Landry, CF-L3 coach at CrossFit Invictus and member of the CrossFit Headquarters Seminar Staff.

    As with other workouts, swap in chair-pulls if pull-ups aren’t happening.READ MORE: Build Killer Abs With This Quick Core Workout12. 5K Run

    Best for: cardio

    Yep, one of the most-used CrossFit WODs ever is a classic 5k run. “It’s a great test of cardiovascular endurance, even if you need to intersperse walking throughout the 5K,” says Landry.13. Dealer’s Choice

    Best for: all-over conditioning

    For this one, break up the moves however you like until you work through all of the reps. If you can’t do pistol squats (understandable, they’re darn hard), swap in skater squats instead, Berger says.READ MORE: This Do-Anywhere Workout Will Have You Sweating Up A Storm14. 3-Part Press Blast

    Best for: cardio and conditioning

    This three-part AMRAP gets your cardio up with plenty of quick runs — and though it’s a little more complicated than other workouts on the list, you definitely won’t get bored.

    The gist of it: Set a timer to complete each AMRAP, resting for two minutes between them.15. 15-Minute EMOM

    Best for: cardio

    Next time you’re feeling meh about working out, Berger recommends EMOM (every minute, on the minute) workouts, which require you to jump back into action when a new 60-second interval starts.

    For this one, you’ll work through five, three-minute rounds, focusing on one of three exercises for 40 seconds out of every minute.

    “If you don’t have a kettlebell, put a few books in a tote bag or use a 5-litre jug of water,” Landry says.This article was originally published on www.womenshealthmag.com More

  • 113 Shares

    in diet and nutrition

    3 Easy, Healthy Sorbet Recipes Perfect For Sunny Days

    We’re all about food that tastes delish, but instead of dashing to the café for a lolly to cool the kids (and yourself) down, rather make your own nutritious homemade sorbet this season. This way you can control exactly what you’re putting in your body and use the best fresh fruits spring and summer have on offer. Here are three easy recipes to whip up!Strawberry sorbet

    Wash and chop 400g strawberries and place in a bowl. Using a hand blender, whizz the strawberries until a purée forms. Add ½ cup xylitol and 1 egg white and blend for 10 minutes. The mixture will increase in volume and turn a pinkish colour. Place in a freezable container overnight.READ MORE: These Gingerbread “Ice Cream” Sandwiches Will Be Your New Go-To TreatMango sorbet

    Peel, chop and purée 4 large mangoes. Heat ½ cup xylitol in a saucepan with ½ cup water. Stir until dissolved and simmer until a syrup forms. Set aside to cool then, using a hand blender, mix the syrup into the mango purée. Pour the mixture into a shallow tray and place in the freezer. Stir every 30 minutes for two hours, then freeze overnight.READ MORE: How To Manage The Festive Sugar Spike This Christmas – For Adults And KidsPineapple sorbet

    Peel, core and chop 1 pineapple and place in a freezable container overnight. Place frozen pineapple in a blender with 4 tablespoons xylitol and half a cup of cold water. Blend together and place back in the freezable container and freeze overnight.Recipes by Amy Rankin More

  • 63 Shares

    in fitness and body

    The Ultimate No-Gym Required Workout

    This 6-move total-body workout will get you shredded in record time with just a few home gym essentials. To be the best you’ve been, train with Trojan.No-Gym Total-Body Workout Do the circuit at least three times a week, with only 30 seconds of rest in between each move. To really move things into high gear, you can aim for two or three circuits (we’d only recommend this for advanced athletes). Select equipment with the right weight for your strength level. Let’s get those gains!
    [embedded content]
    1. Deep Push-UpReps: Do 8 to 12 reps

    Equipment: Trojan Extreme Door Gym Adopt a modified plank position (knees on the ground) with your hands gripping both sides of the Trojan Extreme Door Gym. Lower your chest, keeping your elbows close to your sides. See how far down you can go before pushing back up to the start. 2. Sandbag LungesReps: Do 10 reps with each leg

    Equipment: Trojan 10kg Fitness Sandbag Stand holding a sandbag across your shoulders and behind your head. Step forward with your right leg and lower yourself into a lunge position, while keeping your torso upright and looking straight ahead. Don’t let your front knee go beyond your toes, and try to let your back knee touch the ground softly. Press back up to a standing position and then do the other leg.READ MORE: The 15-Minute Tone Up Workout3. Speed DeadliftsReps: Use a barbell (total weight of 25kg) and aim for 20 reps

    Equipment: Trojan 1.8m Barbell Bar; Trojan 2.5kg Barbell DiscStart with the barbell on the floor, close to your shins (A). Use an overhand or mixed grip and hold it slightly wider than shoulder-width apart. Push through your heels to lift the barbell off the floor, and don’t stop until your legs are fully straight (B). Don’t use your back to lift the weights – keep a natural curve and your core contracted throughout.4. Clean and PressReps: Do 10 reps with the bar alone or add barbell discs for extra weight

    Equipment: Trojan 1.8m Barbell BarStart in the deadlift position. Pull the bar upwards by extending your knees and moving your hips forward, while keeping your back straight and the bar close to you. Get under the bar in a squat position once it passes shoulder level. Rotate your elbows around and under the bar and rack the bar across your shoulders. Exhale as you press the bar up until your arms are straight overhead. 5. Kettlebell SwingsReps: Do 10 to 20 swings with a challenging weight

    Equipment: Trojan 8kg KettlebellHold the kettlebell in both hands (overhand grip) in between your legs, knees bent. Swing the kettlebell overhead, use a strong hip extension and drive down with your heels. Don’t stop until the kettlebell is above your head, arms extended straight upwards. 6. Burpees With Medicine Ball SlamsReps: Do 10 reps

    Equipment: Trojan 7kg Medicine BallStand while holding a medicine ball overhead. Then throw it down onto the ground as quickly as possible. When the ball lands, get into a push-up position with your chest over the medicine ball. Do one push-up (your chest needs to touch the ball) before jumping back into the start position in one explosive movement. Trojan – for health and fitness equipment that delivers on its promises. Trojan is exclusively available in Makro and Game stores countrywide, or on their websites. More