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    Here’s Exactly How To Start Working Out Again, After A Winter Hibernating

    How to start working out again: a thing I very nearly actually googled after a looong winter spent eating my frustration at colder weather and cuddled up with my loveable pup.
    And if squeezing your butt into suspiciously tight jeans has you staring guiltily at your gym tights, know that you’re not alone.
    Head of Marketing at Ignite Fitness, Kerry-Anne Mathieson, says that they see a big influx of current and new members visiting their gyms around Spring. “There is a general downward trend of gym access during the colder months, with people opting to stay indoors rather than sweat it out at the gym – it’s human nature,” she says. “With the warmer weather and longer days around the corner, people are more likely to hit the gym again!” she says.
    Phew. But where to start?
    How To Start Working Out Again
    Eduan James, a Fitness Specialist for Ignite Fitness, says we should take things slow. Nothing is more demotivating than having these lavish ideas of the perfect body and daily Green Goddess smoothies and then falling off the wagon. Rather start with a few benchmarks: how many squats can you do before you’re winded? How many skips on your skipping rope? Use it as a benchmark to improve – an exciting new challenge!
    When you’re measuring yourself and your progress, try getting an assessment at the gym, says James. They’re free, and can help you get on the right track and accurately pinpoint areas to work on. Maybe you’d like to get more flexible, or stronger? Maybe you’d like to be faster. Getting an assessment can help with narrowing that down. “You can also take some progress photos of yourself, sometimes progress is best seen comparing 2 photos,” says James.
    READ MORE: These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time
    Also, James reckons we should try more things: boxing, spinning, or even a rebounding class. “We recommend trying it all and deciding which type of training makes you and your body happy (and wanting more). Mental, as well as physical strength, is key, and both can be achieved in the gym!” he says.
    When it comes to a regular workout, Melissa van den Berg, Arena coach at Somerset West’s Ignite Fitness gym and performance sports graduate, has put together an easily achievable workout to do for even the newest of newbies. It’s simple: start small and work your way up, adding more reps or heavier weights as you begin to feel stronger and more confident.
    The Body Refresh Workout
    You’ll need: 
    One mat
    A set of dummbells
    A can-do attitude

    READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules

    The Workout
    Do 4 sets of 10-15 reps. Rest as you need to throughout and inbetween sets.

    Kettelbell Goblet squats
    Romanian Deadlifts into bent over row
    Backwards lunge & bicep curl
    Sumo deadlift high pull
    Push up

    The Core Workout
    Do 3 sets of 20 reps for each:

    Crunches
    Russian twist
    Mountain climbers More

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    How Strong Are You, Really?

    Fact: your skeleton renews itself every seven to ten years, modelling and remodelling to increase bone mass, remove damaged bone and reshape itself. By upping your body’s supply of calcium, phosphorous and magnesium, you can create a top-notch structure that’ll support you through pregnancy, Ironmans and heavy grocery bag runs.
    Avoid Injury
    If you’re not taking in the right nutrients, you might find yourself struggling with decreasing bone density – a one-way street to osteoporosis and Injury Town. A little self-care now will go a long way towards helping stay strong, right down to the bone. 
     Meet The Heroes

    Ca: Calcium strengthens bones and teeth and gives them structure.
    Vitamin K2: regulates bone remodelling, assists with calcium absorption and prevents the accumulation of calcium in blood vessels.
    Vitamin D3: inhibits bone resorption, increases the effect of vitamin K and helps with the absorption and urinary loss of calcium.
    Get Them In
    While you can get K Vitamins in cheese, egg yolk and dark, leafy greens, our efficient bodies use them quite quickly and we run low when not taking them in regularly. Our calcium supply is often lacking, too. Menacal’s got all these in one simple supplement that maintains your body’s optimal levels, so you’re good to go in CrossFit class and beyond. 
    To invest in stronger bones, click HERE
    *In Partnership With MenaCal7 More

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    Run In Comfort Over Any Distance With The New Under Armour HOVR Infinite 4

    Spring is a great season to start upping your running game and we’ve been testing for the perfect pair to make you excited to get out and run, while covering all your running needs at the same time. 
    The great thing about the UA HOVR Infinite 4 is the versatility of the shoe like this covers all the bases. Whether you’re going for a short run or taking on those long-distances, the new HOVR Infinite 4 is the queen of comfort. Much like its predecessor, Under Armour’s game changing HOVR Infinite range is a go to running shoe for all types of runners across the globe.
    What’s New? 
    Unboxing the new addition to the UA HOVR family you will immediately notice the exciting new look from this extensive makeover, and the new changes do not disappoint. The most important part of any road shoe is the midsole and its ability to keep you in comfort for the duration of your run so that the energy you put in is channeled into your pace, rather than worrying about any troubles with your feet. UA have kept the reliable, smooth, secure feel of the infinite by changing the cushioning midsole system, rethinking the outsole and simplifying the upper, resulting in a lighter, softer and more durable every day running shoe.
    High Impact
    The change of the midsole has been a significant technical mashup to deliver more efficient cushioning. By unwrapping and flipping the UA HOVR cushioning you now get a smoother sensation as the foot moves through the natural gait cycle, which for most runners starts with a heel strike. From here, most of the impact is absorbed in the midsole with a smooth transition to the toe off. A new upper has simplified the amount of fabric used to result in just one-piece of airy mesh, which means a lighter ride, and together with the 3D moulded insole, cradles your foot to help keep it securely in place. 
    Miles of Comfort 
    Coming back to the gait, we approve of the outsole makeover, which reveals anatomically placed deep flex grooves to provide flexibility in key areas to work with the natural forces in your stride and smoothly take you through each cycle to build up a smooth rhythm of running. This means you save energy. Unless you burn it on going even faster – recommended!
    New carbon rubber lugs under the heel offer improved traction and durability in high-impact strike zones to help propel you forward with greater confidence – another reason to up the tempo!

    At A Glance 

    Engineered mesh upper is extremely lightweight & breathable, with strategic support where you need it
    3D-molded sock liner cradles your foot for enhanced step-in comfort
    Responsive UA HOVR cushioning reduces impact, returns energy & helps propel you forward
    Anatomically placed, deep flex grooves offer flexibility in key areas
    Carbon rubber pods under the heel deliver greater traction and durability for those high-impact strike zones

    Stay Connected
    What we love about the whole Under Armour running range is the standard inclusion of Bluetooth in every pair of shoes. The insert in the heel records the data of your running gait, step count, ground contact time, strike angle and a whole lot more insight to analyse post run on the, free to download, MapMyRun app for your phone. It’s a simple matter of pairing your app with your shoe and then you don’t even need to run with your phone as the shoe itself is recording all the metrics. If you do run with your phone you can get the added benefits of having a real-time virtual coach advising you while you’re running. Bring on a spring full of running. 
    The new HOVR Infinite 4 is available in multiple colourways at Under Armour Brand House stores nationwide as well as online for R2899: www.underarmour.co.za
    *In Partnership with Under Armour More

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    Exactly How To Include Fibre In Your Diet To Reduce Bloating

    If you’re turning your nose up at beans and broccoli for fear of that universally-hated bloat, we’ve got bad news for ya. Eating fibre to reduce bloating is a winning strategy and keeping regular by eating a balance of fibre-rich foods is going to be a much better strategy than chomping on prunes after a week of nothing but pasta and pizza.
    In fact, on average we take in 60 per cent or less of what’s recommended. A high-fibre diet has many essential benefits including improving your digestive system and reducing the risk of certain chronic diseases in the long term.
    One of the barriers to increasing intake may be the lurking myths which discourage people from focusing on high-fibre foods. Kellogg’s Nutrition and Public Affairs Manager as well as Registered Dietitian, Linda Drummond, shares the facts to clear up some common misconceptions…
    Fact: It’s best to eat your fibre
    The World Health Organisation recommends a daily intake of at least 25g per day for adults*. This requirement can be met by taking small steps to increase food sources each day. Fibre-rich foods offer additional intrinsic nutrient benefits such as vitamins, minerals and phytochemicals.
    The naturally occurring combination of these nutrients can never be perfectly replicated or manufactured. Despite supplements being available on the market, experts agree that when looking for particular nutrients, food sources are the best choice.
    To meet the daily recommendation, choose a high-fibre breakfast every morning, eat at least five servings of fruit and vegetables each day and replace animal protein sources with a vegetable source such as beans or legumes regularly.
    READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
    Fact: Not all fibres are created equal
    Skipping this essential part of your diet? Read these facts and you may consider adding a few apples and bran flakes to your breakfast…
    There are many different types of fibre from different food sources, which play unique roles in the body, contributing to overall well-being. Wheat bran, composed mostly of insoluble fibre, is the most effective cereal to promote regularity. Apples, barley, carrots, legumes and oats are rich in soluble fibre, which has a cholesterol-lowering effect.
    Other benefits of a high-fibre diet include helping to achieve normal blood sugar levels and to assist in the maintenance of a healthy body weight. By including a variety of different sources and types of it in your diet, it’s possible to improve several functions of the body.
    READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
    Fact: It isn’t just for constipation
    The benefits of regular and adequate intake, nutrition experts all over the world agree that most carbohydrate-based foods eaten on a daily basis should be a source. In fact, the South African Guidelines for Healthy Eating, which provide nutrition messages to the general public, recommend that everyone should have an intake of at least 25g per day to ensure healthy functioning of the gut, as well as decreased risk for lifestyle-associated chronic diseases.
    Increasing the intake (particularly wheat bran) prevents food from lingering in the digestive system, which can cause you to feel bloated and uncomfortable. By absorbing water and creating bulk, it speeds up the passage of food through your system, helping to prevent constipation.
    Fibre helps food move through the digestive system and plays a bulking role so that undigested food can be more easily eliminated. Fibre plays a vital role in helping keep the walls of the digestive tract healthy. A high-fibre diet can help to reduce that bloated feeling.
    When beginning to increase your intake, do so slowly to allow your body to become accustomed to the change. This will help to ensure that you do not experience bloating with a sudden increase in fibre intake.
    READ MORE: Here’s What Happens When You Stop Eating Sugar, According To Nutritionists
    Fact: There are risks associated with following a low-carb diet
    One of the risks of following a low-carb diet is that it would be even more difficult to meet one’s requirements, as the major sources of fibre are also sources of carbohydrate. By not meeting your requirement, there is a risk that you may experience digestive discomfort and constipation, as well as an increased chance of developing chronic diseases in the long-term. More

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    Fire Up Your Workout Sessions With The HUAWEI FIT WATCH 2

    Picking the right smartwatch to track your fitness can be daunting, we know. You need to consider its compatibility, what type of sport the watch supports, whether the battery will last throughout your workout sessions and if you will have access to messages and important calls. Most importantly, you need a watch that will support and enhance your performance.
    Look no further because The HUAWEI WATCH FIT 2 is exactly what you need. With a sleek and fashionable design, Bluetooth calling and instant message reply, durable battery life, comprehensive health management and fitness tracking, in addition to a myriad of convenient life assistant features, it is the ideal companion. 

    Here are all the reasons we’re loving this smartwatch:
    1/ You Can Stay Mobile And Connected While Improving Your Fitness 
    The HUAWEI WATCH FIT 2 now comes with a built-in speaker. Um, yes please! Whether it is doing chores at home, walking, running, cycling, or hiking, phone call information can be pushed to the watch instantly. You can answer and hang up calls through the smartwatch by tapping the button without taking out your smartphone, providing an effective and convenient experience.
    If you aren’t available to answer your phone, you can quickly reply with a short message. The reply can be customised in the HUAWEI Health App, allowing you to always stay online and not miss out on anything important. You can also reply quickly to messages via instant messaging apps from the HUAWEI WATCH FIT 2 itself.
    Plus, with exclusive fitness animations, voice-guided warm up stretches for common workouts, including running, cycling, and swimming, you can get the most out of every training session. 
    READ MORE: Why The HUAWEI Watch GT 3 Pro Is The Best Smartwatch Of 2022
    2/ It Has A Battery Life That Goes Beyond Your Training Sessions
    The HUAWEI WATCH FIT 2 features a large battery in its compact design. To ensure a comfortable and uninterrupted experience, this smartwatch supports fast charging technology.
    With a 5-minute charge, the HUAWEI WATCH FIT 2 can be used for up to 24 hours. Under typical usage scenario, the smartwatch can be used for 10 days and 7 days in heavy usage scenarios. 

    3/ You’ll Get A Health Manager For Smarter Living 
    The HUAWEI WATCH FIT 2 provides all-round health management such as SpO2 monitoring, heart rate, sleep, stress and breath monitoring to help you keep track of your physical changes. At the same time, with the HUAWEI Health App on the smartphone, it can synchronise health-monitoring data in real time.
    Working out, mental health and sleep are at the core of a healthy lifestyle. The HUAWEI Health App is fully upgraded with the healthy living management, which helps to develop self-discipline workout routine and active health management.
    Through personalised settings, you can receive regular reminders such as health challenges, daily water intake, medication reminders, daily mindfulness, early sleep reminders and exercise volume. It will also send reminders to ensure you practice good and healthy living habits during busy times. We *looooove* this!
    READ MORE: 3 New Functional And Fashionable HUAWEI Wearables You Need RN
    4/ It Is Your Personalised Sports Companion
    Lastly, it is based on HUAWEI’s running ability index (RAI), which can assess user’s ability based on height, weight, age and other physical conditions, alongside historical running data to create a customised personal running plan for every user.
    The HUAWEI WATCH FIT 2 also supports offline music playback meaning you can manage your desired music playback through mobile apps, match different playlists to different sports and enjoy your music anytime, anywhere. 
    If you are looking to enhance your performance while training for your next race or simply want to beat your previous sport’s records, then the HUAWEI WATCH FIT 2 is a great companion. You can connect to all calls and messages whilst on the go, go beyond your scheduled time with the long-lasting battery and track your health with the SpO2 monitoring, heart rate, sleep, stress, and breath monitoring function. What more could you want?
    For only R3 299 you can get the HUAWEI WATCH FIT 2 from the HUAWEI Online Store and at selected retailers. 

    *In Partnership With HUAWEI More

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    A Battery That Has Your Back, Literally

    FAQ: How long will my Garmin smartwatch battery last?
    Answer: Longer than most other smartwatch brands — that’s for sure! If you find yourself charging your smartwatch overnight, regularly, then know that your smartwatch is falling short. A smartwatch battery life that only lasts a day — or even just a couple — means that you’re missing out on  accurately tracking your body’s physiological metrics. 
    We hate to be the bearer of bad news, but eeerrr…a smartwatch that spends more time in the charger than on your wrist gives a less accurate picture of your overall health and fitness status — not to mention that you’re missing out on the smart notifications you’ve come to rely on.  
    READ MORE: The Garmin Forerunner 255 Series Is A Perfect Match For Racing Addicts
    The Venu SQ gives you 5 days of battery life before having to recharge.
    Luckily, you have a reliable friend in Garmin smartwatch batteries. They last a long time, and we mean a long time! At minimum, you should be getting up to 5 days of battery life before having to recharge (Venu SQ) — and up to 50 days maximum. (Yep, you read right – the Garmin Enduro™ for instance, boasts up to 50 days in smartwatch mode — or 65 if you’re using solar charging.) It all depends on the features that matter most to you and the smartwatch that’s a great fit for your lifestyle!
    The Garmin Enduro™ boasts up to 50 days of battery life in smartwatch mode
    *In Partnership with Garmin More

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    3 New Functional And Fashionable HUAWEI Wearables You Need RN

    PSA! Three new HUAWEI functional wearables are now available in South African stores and HUAWEI’s online store, ready for you to up your fitness and fashion game.
    The HUAWEI WATCH FIT 2, the HUAWEI Band 7 and HUAWEI WATCH GT 3 Pro are a milestone in the evolution of fitness and health wearables devices. 
    The two smartwatches and fitness band maintain the quality of high-end luxury watches in terms of design and materials, come with an incredibly long battery life and a host of advanced features to help users discover new ways to live a healthy and active lifestyle. 
    These Are The 3 Wearables Guaranteed To Be Your Fitness BFF:
    The HUAWEI WATCH FIT 2: The new fashionable smartwatch to impress you  

    HUAWEI’s WATCH FIT 2 comes with a 1.74-inch AMOLED HD HUAWEI fullview display that is 18.6% larger than that of the previous iteration. The smartwatch screen-to-body ratio also stands tall at 72.2% meaning you get an amazing viewing experience.
    When it comes to its fashionable look, the HUAWEI WATCH FIT 2 comes with a variety of straps. Yes, please! There is a soft and comfortable rubber strap and an exquisite and elegant leather strap. All these straps come in a variety of colours and styles. That’s not all — the HUAWEI WATCH FIT 2 features a press-to-release “link” design, which allows you to quickly change your straps without the use of any tools.  
    Staying connected is inherent in your HUAWEI smartwatch. Thanks to the bluetooth call feature, speaker and microphone, you can stay in touch with colleagues and your loved ones. No matter where you are, your phone calls can be pushed to your watch instantly. You can answer and end calls through the smartwatch without taking out your smartphone. If users are not available to answer the phone, they can quickly reply in the form of a short message with one tap. The reply can be customised in the HUAWEI Health App, allowing users to always stay online and not miss anything important. Users can also reply quickly to messages via instant messaging apps from the watch itself. The HUAWEI WATCH Fit 2 is packed with battery power that can last up to 10 days, 
    The HUAWEI WATCH FIT 2 also provides all-rounded health management such as SpO2 monitoring, heart rate, sleep, stress, and breathing monitoring to help you keep track of your physical changes. At the same time, with the HUAWEI Health App on the smartphone, it can synchronise health-monitoring data in real time, allowing you to keep an eye on your physical and mental health. What more could we ask for?!
    READ MORE: The 7-Minute Fat-Blasting Workout That’ll Tone All Over
    The HUAWEI Band 7: The Ultra-thin fullview smart band to power your endurance levels 

    The ultra-thin smart band with a long battery life comes with impressive health management and workout monitoring features. This stylish wearable is for both the young millennials and always on-the-move fitness enthusiasts (okay, that’s us!) The HUAWEI Band 7 is only 9.99mm thick and weighs just 16 grams which makes the smart band a whole lot more comfortable to wear while doing your favourite activities. 
    It provides a slew of health management features, like monitoring of SpO2, it also boasts HUAWEI TruSeen™ 4.0 a heart rate monitoring technology. Thanks to the HUAWEI TruSleepTM 2.0 technology, the band can assess sleep quality without disturbing the user’s sleep, and accurately identifies six types of typical sleep problems. Lastly, the HUAWEI TruRelaxTM technology will help you keep an eye on your stress levels, and the band will remind you to do breathing exercises to release stress when needed.
    In order to meet your fitness goals, the HUAWEI Band 7 comes with an expansive range of fitness features to kick-start an active lifestyle. The smart band uses TruSport™ algorithms to measure the training index of runners, and the running ability index (RAI) can tell you a great deal about your endurance level and the efficiency of your running technique. 
    READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them
    The HUAWEI WATCH GT 3 Pro: Where Tech meets elegance on your wrist

    This watch is an elegant and everlasting masterpiece. It emulates the look and feel of classic luxury watches with its signature Moon Phase Collection, therefore, stuns with its premium ID design. It comes in two variants: Titanium Edition and Ceramic Edition, which are both finessed with state-of-the-art craftsmanship.
    In terms of health, the HUAWEI WATCH GT 3 Pro series supports ECG (Electrocardiogram) data collection, which can accurately provide single-lead ECG measurements, real-time analysis, sinus rhythm and atrial fibrillation detection, and premature atrial and ventricular beat reminders for users and supports arterial stiffness detection, allowing you to actively prevent the risk of vascular diseases. The HUAWEI WATCH GT 3 Pro series can also provide continuous, real-time, and accurate SpO2, sleep and stress monitoring features for comprehensive health management. The latest HUAWEI TruSeenTM 5.0+ increases the data processing capacity by four times, reducing the signal loss rate, and improving the accuracy of heart rate and SpO2 monitoring. 
    Our Verdict:
    After looking at all three, it is evident that these three wearables come with exceptional features. With a lasting battery life and advanced fitness and health management features, it’s clear that they are in a league of their own.
    Where To Get One:
    All three fitness trackers are now available in South Africa. You can get the HUAWEI WATCH FIT 2 from R3 299, the HUAWEI Band 7 from R1 699 and the HUAWEI WATCH GT 3 Pro from only R10 999 from HUAWEI’s Online Store or at selected retailers. 
    *In Partnership with HUAWEI More

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    How You Can Join The Nedbank Running Club That’s Improving Mental Health In SA

    So you want to join a running club? Maybe you want to get active? Find your running tribe? Or do something that improves your mental health? We’d like to introduce you to Nedbank Runified.
    Nedbank and the South African Depression and Anxiety Group (SADAG) are running for better mental well-being in South Africa. Here’s everything you need to know:
    What’s Happening?
    Every day during August and September, Nedbank Runified, Africa’s biggest virtual mass participation race, will challenge South Africans around the country to run in support groups to encourage better mental well-being.
    Nedbank Runified group runs, led by athletes, mental health advocates and running enthusiasts like Zinhle Masango, Amy Hopkins, Nicola Schreuder, Nombulelo Mgabadeli and Tumi Sole, will take place in Cape Town, Johannesburg and Durban with at least one run every day between August and September 2022. Anyone can participate, and these group runs will be followed by a national mass participation Strava challenge during Mental Health Month in October.
    What Is Nedbank Runified?
    Originally launched as a proactive response to fight the societal effects of Covid-19, Nedbank Runified was a movement to instil a sense of ‘togetherness’ when South Africans were forced to be apart, with running as the catalyst. With over nine million kilometres run by more than 225 000 participants, the Nedbank Runified virtual series became a source of mental relief for many South Africans during the national lockdowns.
    ‘As the nation moves on post the national lockdowns, there is a natural evolution and a new meaning to Nedbank Runified, one which serves to bring South Africans together to address mental health, a serious healthcare issue that is impacting society’, says Nthabiseng Matshekga, Executive Head for Group Marketing at Nedbank.
    ‘The mental health crisis existed long before the Covid-19 pandemic but intensified during lockdown. Currently, mental health in South Africa is one of the worst in the world, with one in three South Africans battling with their mental health,’ says Cassey Chambers, Operations Director at SADAG. ‘It is scientifically proven that exercise, particularly running, improves mental health and reduces depression, stress and anxiety. As we approach Mental Health Month in October, we are immensely excited to partner with Nedbank through Nedbank Runified to raise awareness and drive education on this issue’.
    Why Run For Mental Health?
    Now in its third instalment, Nedbank Runified will combine virtual and physical running challenges to rally around a very real issue in our country – mental health. This running challenge, in partnership with the South African Depression and Anxiety Group (SADAG), aims to demonstrate that running (particularly in groups) can reduce stress, depression and anxiety.
    ‘Nedbank has been involved in running for decades, and we are proud to use the Nedbank Running Club as a vehicle, coupled with relevant partnerships, to create a lasting impact in the communities we serve. SADAG’s expertise is vested in helping people throughout South Africa with their mental health and is an invaluable part of our community. We are proud to partner with them to help drive the movement for better mental health’, says Matshekga.
    How Can You Join?
    To find out how you can join Nedbank Runified in your city, join the Nedbank Running Club on Strava or search #NedbankRunified or #MoreThanAClub on social media.
    The Nedbank Running Club is more than a club and welcomes runners of all fitness levels to unify through running. It is time to Runify around mental health, and take the first step towards a happier, healthier South Africa.
    How Is WH Getting Involved?
    Here at Women’s Health we believe being healthy involves every element of your life. In fact, it’s why we strive to give our readers all the resources they need for their wellness journeys; whether that’s in the gym, on the yoga mat, in the kitchen, with a journal in hand or by hitting the road.
    We’ll be showcasing May/June Women’s Health Cover Star Caley Jack and Nombulelo Mgabadeli as they take on Nedbank Runified. We’ll even be joining in on the runs around South Africa ourselves. Make sure to follow us on Instagram (@womenshealthmagsa).
    *If you or your loved ones are battling with mental health challenges, there is hope. Visit sadag.org or call 0800 567 567 in the event of an emergency.
    *In Partnership with Nedbank More