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    10 Non-Food Rewards For Weight Loss, From Experts 

    Anyone on a weight loss journey can agree that it’s difficult. It’s difficult to forgo chocolates and chips for carrots and cucumbers, or to force yourself to do a workout when you’d rather be in bed. Enter: rewards. “Rewards are such an important part of a successful fitness journey,” says fitness trainer Abbi McDuling. “They help to reinforce consistency, celebrate the effort we are putting in and most importantly, keep the journey exciting rather than punishing.” More than that, Melissa Lainn, wellness coach, says it’s a way of building self-trust. “Celebrating your progress, especially the non-scale victories, can help rebuild trust with yourself, which is key to lasting lifestyle changes,” she says. “It’s a simple way of saying, ‘I see you. I’m proud of you. Keep going.’” Meet the experts: Abbi McDuling is a fitness trainer. Taryn Bortz is a registered dietician. Melissa Lainn is a wellness and holistic health coach. Yes, You Should Reward YourselfDuring weight loss, rewards are part of a larger system within your progress. “Clients should set SMART (Specific, Measurable, Achievable, Realistic, and Timely) mini goals and obtain small rewards upon achieving each one,” explains Taryn Bortz, registered dietician. “Maybe you moved through a binge trigger without stuffing your feelings down with food, but rather self-regulated in a healthy way. Those moments deserve recognition, and by rewarding them, even in small ways, you teach your brain and body that healthy alternatives can equal pleasure, too,” says Lainn.But, says Bortz, knowing you get a reward for succeeding shouldn’t be what keeps you going through burpees. “For successful behaviour change, even before rewards are considered, the patient should decide where they are in terms of The Stages of Change (Pre-Contemplation, Contemplation, Preparation and Maintenance). One should only consider rewards in the Action Stage to promote Maintenance.”   READ MORE: 9 Simple Eating Rules For Weight Loss To  Burn Fat All DayWhy Food Might Not Be A Great Reward“Food isn’t the enemy, but when we use it as a reward, it can unintentionally reinforce the exact cycle we’re trying to shift, which is, ‘Be good, get a treat,’” explains Lainn. This can lead to guilt, overeating, bingeing, or giving up entirely, says Bortz, adding that when these impact your mental health, progress can be hindered. That said, it’s not always a bad idea, especially if you have a health relationship with food. And, “it’s important that no food be classified as “good” or “bad,” as this can contribute to food guilt,” says Bortz. “I still enjoy celebrating with food,” says Lainn, “but it‘s more about the celebration than stuffing myself with food to suppress, self-regulate or try to fill a void. It’s always important that we teach our body and brain that comfort and pleasure aren’t only found in food or drink.”READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?When Is A Good Time To Get Rewarded During Weight Loss? Per Bortz, once a habit is established (21 days) and successfully maintained, that’s a good time to try for a reward. For McDuling, the timing matters less. “Whether it’s showing up for all your workouts in a week, saying no to an old habit, or simply staying consistent, those small wins matter and rewarding effort – not just results, helps build trust in yourself!” she says. Lainn agrees. “I believe it’s less about hitting a perfect number and more about honouring the process you committed to,” she says. 10 Non-Food Rewards For Weight Loss (Or Anything Else, Really) Melissa’s Ideas A massage or bodywork sessionThe power of touch-based rewards! They can help build a healthier connection with the body and help regulate the nervous system, especially if stress has been a trigger for eating. Many of us don’t experience enough physical touch in a healthy and safe way and it can be very beneficial on your health and wellness journey. Think massages, facials, reflexology, reiki or energy healing sessions.A beautiful new journal or notebookYes, I have too many notebooks and journals, no I don’t care! Gifting yourself a tool for reflection and creativity helps to honour your inner journey, not just the physical one. And anyone creating lasting changes to their health and wellness knows that their inner journey matters just as much as the outer one. It can be a powerful tool and a beautiful reminder to look back on one day.  Solo datesWhether it’s a day with no obligations, just heading out and following what feels good, or going to watch a movie you wanted to see, visiting an art gallery you’ve promised yourself you would or sitting somewhere with a cup of coffee and reading that book you’ve been putting off. Filling your cup with experiences, sights, and doing it solo is very grounding. It can be a powerful reminder that your needs and desires matter too, and that you don’t need anyone to meet them but yourself, a lot of the time.An art or hobby classYes a yoga class is lovely but when was the last time you painted, started a new hobby, did pottery, wrote poetry, tried knitting, or rode a horse? Rewarding yourself with these types of activities helps shift the focus from consuming to creating. It brings joy into the journey in ways you might not be used to as many of us feel like we only have time for things that are necessary or productive. Creativity and doing things that bring you joy are part of a fulfilled life, always. READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyAbbi’s Non-food Rewards Ideas “Me time” pamper hour or bathSetting aside time to pamper yourself is a beautiful way to say, I matter. New activewear or shoesFresh gear can boost confidence and motivation – it’s a way of dressing for the version of you you’re becoming, and it’s a visual reminder of your commitment.A fitness tracker or smartwatchA smart investment that will only add to your fitness journey.Taryn’s Rewards IdeasNew clothes or gym outfitMy favourite non-food reward! Buying new clothes after losing weight visibly reflects progress and boosts your self-image and confidence, keeping you motivated. Purchasing a new gym outfit can enhance motivation to continue exercising, which supports weight loss. Spa day or massageThis reinforces self-care, provides a break from daily life, reduces stress, and promotes physical well-being. A spa day also helps you to slow down and be more mindful  Introducing a new skincare or make-up productSkincare contributes to a stress-free routine and significantly enhances self-care and self-image, leaving individuals feeling revitalised and refreshed. Meet The Experts

    Taryn Bortz

    Taryn Bortz is a dietician in Johannesburg where she helps individuals to meet their nutrition-related goals. She has a special interest in weight management, food allergies, gut health, lifestyle diseases and maternal, infant and paediatric nutrition. 

    Melissa Lainn

    Melissa Lainn is an integrative nutrition health coach, meditation practitioner, wellness writer, and podcast host who helps women heal their relationship with food, their bodies, and themselves. Her work blends science-backed tools with soulful practices, empowering women to reconnect to their inner wisdom and live fully from the inside out.

    Abbi McDuling

    Abbi McDuling is a qualified personal trainer who has been on a journey of growth for the past 10 years with over 5 years of experience in the industry. She has a passion for health, fitness and helping women find their confidence again. More

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    9 Winter Workout Gear Essentials That Cost Under R500

    Nothing destroys fitness and weight-loss gains like the onset of winter. Even if you start out with good intentions, it’s hard to stick with the programme when everything from the thermometer on your car to the gloomy darkness is telling you to stay in bed. But the right gear will shield you from the elements and make the prospect of choosing fitness a lot less daunting. Start your winter wardrobe with these workout gear essentials.READ MORE: Try These Winter Workout Tips On How To Stay Safe And Warm, According To Trainers1. Ankle-length TightsTracksuit pants seem like a great idea until they start weighing you down in your workout. Instead, opt for long tights made from insulating or heat-generating fabric.KIPRUN Run 100 Warm Women’s Warm Running Leggings

    First Ascent Ladies Bamboo Thermal Baselayer Bottom

    Elite Full-length Power Leggings

    Puma Essential No.1 Logo Green Moon Leggings

    2. Yoga MatWhen the weather is particularly icy and foul, no amount of willpower is going to get you to a run – or even a gym class. But a glorious, heated yoga studio? Now that’s inviting. Insider tip: You’re going to want your own mat. Those classes get seriously sweaty.Trojan 10mm NBR Mat 10 mm Yoga Mat

    Reebok Fluid Motion Yoga Mat

    Mr Price Sport PU Yoga Mat

    Everlast 3MM Yoga Mat

    READ MORE: These Budget-Friendly Home Gym Items Are All You Need, Trust Us3. Running JacketA thin, lightweight shell is key for winter workouts. It traps body heat without adding bulk, shields you from windchill, and adds a water-repellent layer for light rain or mist. Pop it over your thermals or midlayers to stay warm and dry, without overheating once you get moving.TS Women’s Essential Mauve Shell Jacket

    Zip-through Hoodie

    Hi-Tec Unisex Wander Jacket

    Kalenji KIPRUN Run 100 Wind

    4. Performance BeanieYour favourite fisherman’s knitted beanie was not made for running. You need breathable fabric that’s going to wick away sweat and prevent overheating. Salomon ACTIVE Unisex Beanie

    First Ascent Active Rove Beanie

    5. Neck GaiterThe ultimate winter workout accessory. Wear it as a scarf, a beanie or over your nose and mouth when it feels like they might freeze shut. It can even be a handkerchief in an emergency.Buff Reflective Mid Blue

    Forclaz Trekking Merino Wool Scarf

    6. Running GlovesIf you’re heading out on a run, ditch your knitted or fleecy mittens. Instead, get a pair of lightweight, snug-fitting fingered gloves made from breathable fabric. Ideally, you’re also looking for fingertip pads that let you operate your smartphone, like these have.First Ascent Tech Touch Glove II

    Naturehike GL05 Gloves

    K-Way Bolt Touch Gloves

    Nike Pacer (Miler) Liner Running Glove

    READ MORE: Trainers Discuss TikTok’s 3-2-1 Method & If It Works7. Long-Sleeve TopIdeal for stop-start outdoor workouts like Bootcamp or when you don’t feel like layering up with a jacket on your run. Look for a light, breathable fabric.Hi-Tec Ladies Tech 1/4 Zip

    Ladies Core Fleece Pullover Top

    K-Way Pulse Women’s Peak Tech Long Sleeve

    Women’s long-sleeved running T-shirt Sun Protect

    8. HeadlampEven if you’re not a trail runner, the pavement can be a treacherous minefield of tree roots, rubble and potholes. This will light your way and make you visible to cars. Be sure it has an adjustable, elasticated strap like this one, for a snug fit.Lumeo Pro Ultra Parallel Import Torch

    Malkin 500 Lumen Rechargeable Headlamp

    9. Arm WarmersYou know how, on race day, you need to be in your pen like an hour before the bloody start gun? Arm warmers will keep you from freezing while you wait. When you start running and warm up, simply roll them down and they turn into sweatband.Flex Arm Warmer

    Arm Protectors – Sun Sleeves Pink

    Falke Arm Protectors

    Pro Run Sleeves – Electric Pink

    Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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    Coconut Flour Pizza Base (Low Carbs, Gluten-Free)

    Gather here gluten-intolerant huns! There’s one more way to enjoy pizza without worrying about the havoc gluten wreaks in your digestive system. Coconut is such a multi-purpose ingredient: we drink the water, add flakes to our granola and cook with the oil. The flour is just as versatile and easy to use. Case in point: this delicious pizza base! Besides being gluten-free, it’s also packed with fibre and rich in protein, with additional benefits such as improved digestion and stable blood sugar levels. Apron on, let’s bake away!READ MORE: Experts Explain If You Should Actually Eat Carbs At NightLet’s Make This Delish Gluten-Free Pizza

    Coconut Flour Crust Pizza

    Amy Hopkins

    The benefits of using coconut flour to make a traditional pizza pie? Besides being gluten-free, you’ll get an extra dose of fibre and protein in every bit.

    Course LunchCuisine Italian

    Servings 4

    1 Mixing BowlBaking Paper1 Baking tray
    Pizza Base80 g Coconut flour1 Tbsp Mixed herbsPinch of saltBlack pepper3 Free-range eggs2 Tbsp Coconut creamPizza Toppings½  Red onion chopped1 Clove garlic1 Tbsp Coconut oil200 g Cherry tomatoes sliced35 g Mushrooms60 g Hard goat’s cheeseLemon zestParsley
     Preheat the oven to 180°C. Combine the coconut flour, herbs, salt and pepper. In a separate bowl, beat the eggs until fluffy. Mix the eggs into the flour mix, then mix in the cream.Line a tray with baking paper and grease the paper. Place the dough on the tray and, using your fingers, push towards the edges to make a round shape. It should be just less than five-millimetres thick. Bake for 15 minutes.While baking, sauté the red onion and garlic in the oil over a medium heat for two minutes. Add three tablespoons water and continue to sauté until it’s absorbed. Add the tomatoes and 60ml water; reduce for about 15 minutes, stirring occasionally.Remove the pizza base from the oven, spoon the sauce all over, then add the mushrooms and cheese and bake for a further five minutes.Serve with parsley, lemon zest and extra black pepper.

    Keyword pizza

    More Ways To Enjoy Pizza This Week: More

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    5 Foods That’ll Give You A Major Energy-Boost Before A Run

    Head to any popular running path and you’ll likely see droves of serious-looking striders weighed down by belts stuffed with sports bars and carb gels. Unless you’re running for an hour and a half or more, resist the urge to join them, says Pippa Mullins, a clinical dietician with a special interest in sports nutrition. We got the low-down on the best foods to eat when you run.Eat This Before You RunHer advice: If you know you’ll run for at least 60 minutes, fuel up with an easily digestible snack that’s low in fibre, protein and fat. Our top-five picks:One slice of toast with a thin spread of peanut butter.

    A rice cake with a quarter avo.

    A banana with a teaspoon of almond butter.

    One cup of low-fat Bulgarian yoghurt with a teaspoon of honey.

    One handful (about 15) raw, unsalted almonds.READ MORE: 11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 CaloriesHow Much To Drink Not sure how much water is right for your workout? To find how much fluid you should be drinking, weigh yourself immediately pre- and post-run – if the difference is more than two percent of your bodyweight (1.2kg for a 60kg woman), you need to drink more. As for what to sip, water is best, although for longer runs, energy drinks are a good source of electrolytes. If your energy fades during long runs, you’ll need a quick-release energy hit – and that’s when those gels come into their own.Other options: if you’re racing, sip the Coke or sports drinks dished out at water stations or munch some jelly sweets, nougat or an energy bar.Your Daily DietYour daily diet can have a big impact on your run, and the key here is variety – meals should include a mix of carbs, protein and healthy fats. As a rule of thumb, opt for wholesome, unprocessed food over highly refined products that come out of a box.READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To ExpertsPost-RunWithin an hour of your run, grab a snack containing carbs to replace your fuel stores, protein for muscle repair and fluid to hydrate you. Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

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    This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

    With martial-arts-style manoeuvres, full body HIIT boxing workouts are much more than self-defence – they’re proven calorie killers that burn an average of 500 of those buggers an hour.They also target and tone your arms, shoulders, abs, thighs and butt for a workout that boosts your metabolism, improves your balance and chisels a strong, stunning physique. And then there are the side benefits: launching fierce uppercuts, jabs and kicks to a punching bag proves a much more satisfying stress reliever than jogging steadily on a treadmill.Get the kick-ass body benefits – and the mental mojo boost – with this exclusive full-body HIIT boxing workout from trainer and gym owner Traver Boehm.How To Do This Full-Body HIIT Boxing WorkoutBy combining these moves into a fast-paced circuit, you’ll up the intensity and fend off boredom.Here’s how it works: starting with the first exercise, perform as many reps as you can in 60 seconds. (Keep track of how many you do.) Rest for 30 seconds, then move to the next exercise. Continue until you’ve completed all eight moves. Rest for a minute, then repeat the entire circuit.Your goal: beat – or at least match – your rep counts from round one.Knee Thrust

    Stand with your feet in a left-foot lead stance (left foot on the front left corner of an imaginary square, right foot on the back right corner), knees slightly bent, fists in front of your chin, palms facing in.

    Quickly raise your right knee towards your chest, drive it back down and, without changing your left-foot lead stance, do the same with your left leg.

    Power Move: Imagine that some idiot spilt his drink on you at the bar and you’d love to serve him a swift (and painful) punishment. Channel that energy during this move.READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSquat Thrust With Knee Thrust

    Stand with your feet hip-width apart, arms at your sides.

    Bend your knees, lower your hands to the floor and jump both feet back so you’re in a push-up position. Keep your back straight and core braced.

    Jump your feet back up to your hands, quickly stand up, then bend your right knee and pull it up towards your chest.

    Return to start, then repeat with the left leg.Speed Skipping

    Hold the ends of a skipping rope, feet hip-width apart, knees slightly bent. Push off the floor with the balls of your feet and point your toes downward, while making small circles with your wrists. Land softly on your toes, immediately pushing off again. Focus on jumping over the rope as quickly as possible.

    Power Move: To make it harder, add a double under, in which you pass the rope under your feet twice in a single jump. But don’t just jump higher; keep your hands by your waist and quickly rotate your wrists to create the right rope speed.READ MORE: Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To TrainersSit-Up With Punch

    Lie on your back, knees bent, feet flat on the floor.

    Brace your abs, sit up and punch across your body six times with one arm.

    Return to start; repeat on opposite side.

    Power Move: Increase the work for your upper body and core by adding weighted gloves, or position a punching bag between your legs to punch at the top of each sit-up.Spider-Man Push-up

    Start in a push-up position.

    As you lower your chest to the floor, turn your right knee outward and bring it towards your elbow.

    Slowly return to start and repeat with the left leg.

    Power Move: Your goal is to move slowly and remain controlled through each rep, so if regular push-ups are too tough, try doing them on your knees instead.READ MORE: Try This Quick And Effective Workout When You’re Seriously BusyFront Kick

    Stand with your feet in a right-foot lead stance, fists at chin height. Raise your right knee towards your chest.

    Kick straight out as if you’re slamming a door closed with your heel.

    Quickly bring your leg back, placing it staggered behind your left. Repeat with your left leg and continue alternating.

    Power Move: Slow it down! Your underused hip flexor muscles will have to work that much harder to control the movement.Side Kick

    Stand in a left-foot lead stance, fists up.

    Raise your right knee towards your chest, rotate your hips and left foot and kick your right leg to the side, pushing through the heel, while punching with your right arm.

    Quickly bring your right leg down, placing it staggered in front of your left. Repeat, alternating sides.

    Power Move: Get an even bigger booty boost by contracting your glutes during the move.Straight Punch

    Stand with your feet in a left-foot lead stance, fists up, palms facing each other.

    Rotate your hips to the left and extend your right arm, twisting your forearm so your fingernails face the ground and your arm is in line with your shoulder. Return to start; repeat on opposite side.

    Power Move: Pace your breathing with your punches and exhale with each punch, even if it makes your breathing quick and shallow. More

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    The Pork Belly And Lobster Dish That Your Tastebuds Will Remember Forever

    Known for his bold flavours and boundary-pushing fusion of fine ingredients, global culinary sensation Jameson Stocks shares an exclusive recipe below: a luxurious Lobster and Pork Belly – a decadent dish that perfectly captures his signature flair for elevated comfort food. Combining tender poached lobster, crispy spiced pork belly, rich tomato-cannellini bean reduction and crisp apple slices, the dish is a celebration of texture and taste.The renowned celebrity chef will be at the annual Good Life Show in Cape Town, where he’ll be giving local foodies a mouthwatering preview of what’s to come. Stocks, whose culinary journey has taken him across Michelin-starred kitchens and international food festivals, promises to bring his signature style and infectious energy to Cape Town. “South Africa has an incredible food scene and passionate people,” he says. “I can’t wait to cook, connect and share a little bit of what I love most.”READ MORE: Yeast-Free Hot Cross Buns That Rise Perfectly Every TimeLet’s Make The Pork Belly And Lobster Dish

    Pork Belly and Lobster Perfection

    Chef Jameson Stocks

    Servings 2

    1 PotSous vide bags1 PanRoasting Pan
     One whole lobster300g Pork bellySageCannellini BeansApple4 Tomatoes Chinese 4 SpiceChilli Smoked PaprikaFennelCumin SeedsOlive Oil
    Poach your lobster for 30 seconds in boiling water with lemon. Then plunge it into ice and leave it to sit for 2 minutes.Crack the shells and gently take the meat out, placing it onto a plate.Open a tin of cannellini beans and drain the sauce into a pot. Chop up some tomatoes with a little bit of salt, pepper and thymeTake your pork belly and rub in Chinese 5 Spice, some chilli and smoked paprika, generously coat with olive oil and leave to marinade for 1 hour.After one hour, take the pork belly out of the oil and slow roast it in the oven at 180 ℃. Once cooked, allow it to cool down and place it into the fridge, this will allow you to be able to slice it whilst its cold into perfect squares and cubes.Place your lobster meat into sous vide bags filled with olive oil, grated lemon, fennel, cumin seeds and poach in water at 83 ℃ for 16 minutes. Whilst the lobster meat is poaching, slice your pork belly and roll it in flour, place it in a hot pan with olive oil and roast till it is nicely coloured.When you are ready to plate – add your reduced tomato sauce and then your cannellini beans. On top of that place your pork belly and then the poached lobster with sliced apples to garnish and add any other herbs you may desire.

    Try these comforting recipes on cold days: More

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    Trainers Discuss TikTok’s 3-2-1 Method & If It Works

    Finding a good workout split can be really daunting: Are you doing enough cardio? Torching enough calories? What about building strength? But what if it’s not fun? Thankfully, TikTok has introduced the 3-2-1 method. It’s a weekly workout split that “promotes variety and helps prevent overtraining in any one area,” says trainer and founder of Gutsy, Juli Kleinhans. It’s all over social media as a magic fix. But really, it’s just a smart approach to structure your week, says Kleinhans. Here’s how to get the most from the 3-2-1 method – and when to opt for a different approach.Meet The Experts: Carly Swartz is a health and fitness coach and a finalist of the 2024 Women’s Health Cover Search. Juli Kleinhans is a health and fitness coach, founder of Gutsy app and a finalist of the 2024 Women’s Health Cover Search.What Is The 3-2-1 Method?At the most basic level, the 3-2-1 method is a weekly workout split that structures your fitness regimen in three categories. Three days a week are dedicated to one modality, two to another and one to a third.In some TikTok videos, you’ll see the split as three days of strength training, two days of Pilates (or “lower-impact or restorative movement,” says Kleinhans) and one day of cardio. For other videos, the method is broken down as three days of strength training, two days of cardio and one day of Pilates. For others, one day is a rest day. What’s a girl to choose? “You should choose a workout split that fits your schedule and aligns with your fitness goals,” suggests Carly Swartz, a health and fitness coach.READ MORE: Winter Workout Tips On How To Stay Safe And Warm, According To TrainersWhat Is The 3-2-1 Method Good For?What’s great about breaking down your weekly workouts like this is that you’re able to mix things up. In fact, trainers use the method themselves. “It’s quite similar to my own training approach. I typically train five to six times a week. And this method allows me to target both the big and small muscle groups while also improving my stamina,” says Swartz. “ It offers structure while still allowing for variety, which keeps training interesting and helps individuals stay motivated to train consistently.” Who it’s specifically great for:BeginnersFrom this standpoint, Kleinhans sees the 3-2-1 method split as beneficial for beginners. “Beginners thrive with structure, and this method gives them variety without decision fatigue,” she explains. However, given that the regimen asks for six days of work, it may be overwhelming when you’re starting out. “The key is to keep expectations realistic and scale appropriately. Rest is productive, and form always comes first,” says Kleinhans. How she’d structure it? “A beginner version might look like two strength-based movement days, one Pilates-inspired session, and two active recovery walks. That’s still powerful. You could also swap the Pilates session for a stretch, flow, or mobility session to gently build up body awareness and control,” she points out.Anyone building strengthYou may have noticed that the 3-2-1 method focuses heavily on strength training. Pilates, which is also a muscle-building modality, means that a large chunk of your week is spent toning up. That’s not a bad thing, say experts. “Pilates brings a deep focus to core stability, alignment, and mobility – things that sometimes get overlooked in traditional strength programs,” explains Kleinhans. Per Swartz, it’s great for addressing back pain and poor posture as well as creating greater body awareness – something crucial for weightlifting.That said, Kleinhans cautions Pilates may not be the exact fit for growing muscles. “A woman chasing glute growth, for example, may benefit from 3 strength days instead,” she says.READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSomeone avoiding burnoutSince you’ve got three options to choose from, you can switch things up as you’d like, so no muscle is overtrained. “I’d space out the strength days- Monday, Wednesday, and Friday – to give the body time to recover and adapt,” says Kleinhans. “Then, I’d slot Pilates on Tuesday and Thursday as low-impact movement days, and leave cardio for the weekend, when things are often more relaxed. It’s not about perfection, it’s about creating a rhythm that’s sustainable.”Whoever wants consistencyIf you’re looking for a plan that helps you build on a routine that you can stick to, this might be for you. “It’s a great starting point; it provides structure, variety, and the motivation to keep moving,” explains Swartz. Plus, she adds, if you’re not sure which modality you prefer, this can help explore different training types.A woman who values balanced trainingA well-rounded fitness routine (read: the kind that means you’ll nail Hyrox or open a jam jar all alone) means doing a variety of workout routines. “The mix of modalities allows the body to move in different ways, build strength, improve mobility, and support recovery,” says Kleinhans. “It touches on all the pillars of fitness without leaning too heavily in one direction, which is often where burnout or imbalance can creep in.”Is The 3-2-1 Method Good For Weight Loss?For Swartz, the method could be used for weight loss if it’s rejigged slightly. “If your goal is weight loss, you can incorporate more cardio into your routine without cutting out strength training,” she says. If you’re committed to strength training (good for you!), try adding cardio to the workout, either at the end or combining the two into the workout. For Kleinhans, the real magic in the 3-2-1 method lies in sticking to it. “What matters most is consistency, progressive overload, quality nutrition, and recovery. The 3-2-1 method can create the space for those things to happen if the workouts are intentional and well-programmed,” she says. “It’s not a magic pill or quick fix, it’s simply a way to structure your workouts. The results come from how you show up inside that structure.”  READ MORE: The 4 Best Exercises To Do For PerimenopauseHow To Choose The Right Split For You“Everyone is different; what works for one person may not work for another. The key is to create a workout split that you can stay consistent with,” says Swartz. To ease into it – especially if you usually train less than six days a week – swap things for others, depending on how you feel, say Swartz and Kleinhans. You could have two active rest days instead of one, or sub a Pilates session for stretches if you’re stiff.“If someone’s just starting out, I’d recommend easing in with two strength days and one Pilates or active recovery day, to build consistency without burnout. From there, they can gradually increase volume,” says Kleinhans.For Swartz, whose schedule mirrors the method, her structure involves two strength days, a cardio session, a Pilates day, and then another strength session. “On the remaining day, I decide whether to focus on either cardio or Pilates, depending on how I’m feeling,” she says.Who Should Give This A Skip?Like a Met Gala fit, the 3-2-1 method isn’t for everybody. Athletes training for specific goals (marathoners, triathletes or powerlifters, for example), might not find this useful. And, if you’re so busy you can barely fit in a daily walk, let alone six days of workouts, this might be overwhelming. However, says Swartz, there are elements that anyone should try to emulate. “For example, triathletes and marathon runners will naturally focus more on cardio, but it’s still important for them to include strength training days to support performance and prevent injury,” she says. Similarly, if you can’t do six days of workouts, try for as many as you can get to that week. “Not everyone has the capacity to train six days a week, and that’s okay,” says Kleinhans. “Fitness should be supportive, not stressful.”READ MORE: The Ultimate No-Gym Required Workout More

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    These Budget-Friendly Home Gym Items Are All You Need, Trust Us

    Keen to unlock your fitness potential without breaking the bank? Or maybe in cold temps, taking a run outside is as appealing as soggy socks. Here’s how a budget-friendly home gym can deliver serious results, no crowded locker rooms or pricey memberships required.Research shows effective workouts are achievable with minimal equipment right at home. The benefits go beyond physical health. Strength training at home has been linked to reduced stress, better sleep and improved mood, thanks to the endorphin boost it provides. Plus, the convenience of a home gym means you’re more likely to stick with your routine, leading to long-term health gains. Whether you’re into resistance bands, dumbbells, or just using your own body weight, home workouts are super flexible, budget-friendly, and really put you in control of your fitness. You’ll save time and cash, plus you’ll be taking charge of your health. So, set up your space and grab these budget-friendly home gym items to create your personal spot for wellness. Your body – and mind – will thank you.First, Set The SceneWhether you’ve cleared a tiny strip in your crowded living room or are co-opting your bedroom for cardio, making some adjustments can bring your mind into the right zone for exercise, so it really feels like your personal home gym. Studies show that spaces with natural lighting, open layouts, and elements of nature can boost mood and encourage longer workout sessions. Your move: open the curtains, add lights (turn it into your own workout party!), or if you can, get as close to nature as possible: look out at the garden or workout close to your plants.An Exercise MatAn exercise mat isn’t just for yogis. You’ll be glad you invested in a non-slip surface for stability and grip — and your knees and butt will thank you. Use this for: yoga, Pilates, push-ups (and any mat work), stretching, meditating.Core Essential Yoga Mat – Billy The Bee

    Supportive, sweat-resistant and stylish, this mat offers stable cushioning and superior grip for everything from yoga flows to HIIT sessions – even in trainers.

    The Move Mat – The Movement Lab

    Made for intense barre and sweaty flows, this luxe mat’s high-grip PU surface locks you in place.

    Tumaz Care Non-Slip Yoga Mat

    Eco-conscious and ultra-stable, this hypoallergenic TPE mat resists moisture and slips so you can focus on form, not footing.

    READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AFAn Adjustable Skipping RopeA heart-thumping bout of skipping is an excellent form of cardio. Plus: It’ll tone up your legs fast. Skipping ropes are durable, compact and lightweight; ideal for at-home aerobic workouts. Use this for: warming up, part of your workout, or tack a skipping interval into the end of your workout for an endurance boost.Trojan Cotton Jump Rope

    Fully adjustable for all heights, this rope brings smooth, steady cardio with every jump – no matter your level.

    Uuname 2-in-1 Cordless Digital Skipping Rope

    Track every jump and skip mess-free with this cordless digital rope, ideal for tight spaces and high-intensity sessions.

    Jump Rope – Flexi Muscles

    Built for speed and stamina, this durable steel cable rope turns every smooth surface into your fitness zone.

    READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And AbsA KettlebellThere are so many great strength moves you can do using this versatile piece of equipment. You’ll develop strength, power, endurance and balance, and fry calories at the same time. Kettlebells are also a great tool to strengthen balance and to up your core strength, when used in unilateral moves, like lunges. Use this for: Unilateral strength moves, core strength, windmills and woodchoppers, lunges, squats, rows and kettlebell swings. Bright Weights Soft Kettlebell

    With a soft, impact-safe body and firm handle, this kettlebell is perfect for home workouts and beginners.

    HS 8kg Elite Competition Kettlebell

    This precision-crafted kettlebell delivers elite durability and grip with every swing.

    Ligum Fight Gear Powder Coated Kettlebell

    Rugged and versatile, this powder-coated bell gives you the grip and control to power through workouts.

    READ MORE: 4 Killer Kettlebell Moves That Sculpt Lean Muscle And Burn FatA Resistance BandOriginally a proven alternative to free weights and machines for the elderly and injured, elastic bands have been confirmed to boost muscle strength and functional performance in healthy folks too. Get a full-body workout with these, or use in conjunction with other equipment to provide resistance during traditional exercises.Use this for: Lower-body strengthening, Pilates, upper body strengthening, deep stretching.Adidas Resistance Bands

    Compact, durable and easy to stash –these bands amp up resistance for toning, rehab, and everything in between.

    Zulu Zenith Workout Resistance Band

    Stretch, tone and sculpt with this high-quality, no-slip resistance band – ideal for home, gym, or travel.

    botthms Hip Resistance Bands

    Sculpt your glutes and thighs with this non-slip trio of bands – perfect for squats, lunges, and leg day wins.

    READ MORE: Get Fit Anywhere With This Resistance Band WorkoutA DumbbellEvery fitster worth their salt should own a pair of free weights. As far as budget-friendly home gym equipment goes, you can’t lose with these. The six-sided, rubber-coated dumbbell is designed to prevent rolling or sliding – saving those floors again. It’s built to be strong and durable, so it’ll last.Use this for: Everything! Rows, presses, lunges, Pilates and yoga. OTG 2KG Dipping Dumbbell

    Bright, compact and beginner-friendly, this dumbbell is perfect for toning, light strength work and travel-friendly training.

    Xpeed Multi Weight

    Customise your load with this modular 6kg weight – designed for versatility, space-saving, and strength on your terms.

    Everlast 20KG Vinyl Barbell & Dumbbell Set

    From curls to presses, this adjustable set helps you lift heavier at home – without needing a gym.

    Ankle WeightsThese tiny add-ons increase resistance for the most basic moves, adding strength. Wear ’em on your wrists or ankles for whatever you feel. Use this for: adding resistance to walks, Pilates, yoga, air punches, kickboxing workouts.The Ankle Weight Set – The Movement Lab

    Chic and functional, these ankle weights bring resistance to Pilates, walks or leg day – without compromising on comfort.

    Maxed Ankle & Wrist Weights

    Add a boost to your burn with these 2kg adjustable weights – sleek, secure and movement-friendly.

    Flexi Muscles Adjustable Weights

    Level up walks, workouts and rehab with these comfy, wearable weights – tailored for wrists or ankles.

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