Markus Andrews

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    The Beginners Guide To Foam Rolling Correctly

    Foam rolling – or “self-myofascial release” – will ease tension as you roll muscles over a foam cylinder.

    How it works: the pressure softens, lengthens and realigns the fascia, promoting muscle relaxation. Not only does it feel amazing, but it also helps break up knots and reduces the risk of injury. Check out these three moves, perfect for anytime use – whether it’s before, after, or even during your workout routine.

    Tip: Each complete roll (down and back) should take at least five seconds. If any spot feels especially tight – you’ll know from the way it hurts like crazy as you pass over it – pause at that spot for an extra two seconds before continuing.

    IT Band Roll

    Lie on your left side with your legs straight and your left hip on a foam roller. Place your palms on the floor in front of you and place your right foot flat on the floor in front of your left knee. Straighten your arms and lift your torso off the floor. Press your body weight on the roller. Slowly roll from the hip down to the knee and back up to the hip. For a deeper stretch, rest your right leg on top of your left as you roll. Repeat on the right leg.

    READ MORE: The 3 Stretches You Should Be Doing Daily

    Hammy Roll

    Sit on the floor with your legs extended. Place your left foot flat on the floor next to your right calf and place the foam roller under your right knee. With your palms on the floor behind you, lift your butt and right foot, keeping your hands still, and slowly roll from the back of the knee joint up to your hip and back. Do another rep with your leg turned in slightly, then one with your leg turned out; repeat on the other side.

    Back-it-Up Roll

    Lie with a foam roller under your upper back and your feet a ruler’s length from your butt. Raise your hips and torso so that most of your body weight rests on the roller. Cross your arms, then lift your elbows towards the ceiling so the roller is in contact with your back muscles, not your shoulder blades. Keeping your feet planted, slowly roll down until the roller hits the small of your back, then return to the starting position.

    READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain

    Foam Rollers Recommended By Our Editors:

    Trojan Compact Roller

    This roller provides deep tissue relief with its lightweight, high-density foam. Its compact size makes it travel-friendly, ideal for on-the-go muscle relaxation and improved flexibility.

    Trigger Point Grid 1.0

    Replicates a massage therapist’s hands? Sign us up! This foam roller enhances mobility by targeting tight muscles and knots with its Distrodensity zones. Plus, it is compact and durable.

    Hyperice Vyper Go

    Behold the roller of all rollers! Power meets portability for on-the-go wellness. Energise your body with its compact, vibrating design, perfect for home or travel self-care routines. More

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    in diet and nutrition

    15-Minute One-Pan Chicken With Green Beans In Tomato Sauce

    We’ve all been there – scrambling for a recipe when the lights go out (hello old friend, #loadshedding). Forget takeout and frozen meals – fire up the gas burner, grab a pot and let’s get cooking.  This hearty chicken braise recipe packs in all the flavours – tomatoes, green beans, garlic and white wine – with only 10 minutes of simmering. Add a crunchy green salad and that’s dinner done.

    Serves 4. Per 324g serving: 1839kJ, 11g fat (1.5g sat), 690mg sodium, 42g carbs, 9g fibre, 6g sugars, 40g protein

    One-Pan Chicken Recipe

    Chicken With Green Beans In Tomato Sauce

    This quick and flavourful dish features tender chicken breasts paired with vibrant green beans, all cooked together in a savoury tomato sauce. Plus, it only takes 15 minutes!

    Prep Time 5 minutes minsCook Time 10 minutes minsTotal Time 15 minutes mins

    Course Main Course

    Servings 4 servingsCalories 439 kcal

    400g ripe tomatoes, peeled10 garlic cloves peeled and roughly chopped½ tsp sea salt1 anchovy fillet180g fine green beans 1 packet4 free-range chicken breasts½ tsp black pepper3 tbsp flour2 tbsp olive oil½ cup white wine1 sprig fresh origanum¾ cup chicken stock
    Roughly chop the peeled tomatoes and set aside.Crush the garlic on a board by sprinkling with sea salt, covering with the face of a knife and pulling the blade towards you. Mash the anchovy into a paste.Blanch the green beans, then top and tail and cut into two-centimetre sections.Season the chicken breasts with salt and pepper, then dust with flour, shaking off the excess.Heat the oil in a large pan over medium-high heat. Add the chicken and cook for three to four minutes per side, until golden. Set aside.Add the garlic and anchovy to the pan and cook over medium heat for one minute.Add the wine, bring to the boil and cook until almost completely reduced.Add the tomatoes, origanum and stock and simmer for 10 minutes or until it thickens into a sauce.Add the chicken breasts and beans and cook for one minute to heat through. Serve.

    Keyword 15-Minute Recipes, chicken

    Looking for more quick meals? More

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    Tone-Up From Head To Toe With This Killer 15-Minute Workout

    This killer tone-up workout ticks a few convenient boxes. It requires zero equipment, fires up your muscles, tones and gets up your heart rate. The best part? It takes just 15 minutes of your time.

    This tone-up workout was designed with the help of exercise physiologist and fitness trainer Amy Dixon. It’s perfect for when you’re stuck somewhere with no gym access, or just want to get a workout in with little time to spare.

    How to do this tone-up workout:

    Do these moves one after another with no rest between them. When you’ve finished the last move, pause for 30 to 60 seconds, then repeat the circuit twice more.

    The Tone-Up Workout

    One-Leg Squat, Floor Reach And Press

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

    Bend your left knee, lifting your foot behind you.

    Squat and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes.

    Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you.

    Lower your left leg and repeat on the other side. That’s one rep. Do 12 to 15 reps.

    READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

    Push-up Crawl

    Get in a high plank position (top of a push-up) with your hands wider than shoulder-width apart.

    Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow.

    Return to a high plank, then push back up to the starting position; repeat on the other side. That’s one rep. Do 12 to 15 reps.

    READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

    Front Lunge Floor Reach And Reverse Twist

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

    Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor.

    Bending forward, try to touch the floor on either side of your left foot.

    Push off your left foot; using that momentum, step forward with your right foot, shifting your weight to that foot, and swing your left leg behind you.

    As you sink backwards into a lunge, rotate your torso 45 degrees to the right. Return to standing. That’s one rep. Do 12 to 15 reps.

    READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

    Grand Plié Squat, Reach And Jump

    Stand with your legs wide apart, toes turned out, and arms at your sides.

    Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips.

    Immediately jump as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. Do 12 to 15 reps.

    Watch one of our WH staffers perform the moves:

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    4 Breakfast Swaps For Weight Loss You Should Try

    Few things feel as luxurious as a gorgeous brunch at a bustling restaurant where mouth-watering options abound. But when you’re watching your waistline, a little bit of discernment and a touch of inside knowledge go a long way. So to keep your brunch plans minus the extra calories, we’ve rounded up these breakfast swaps for weight loss. You’ll be surprised to see which options deliver the taste and satisfaction.

    Swap eggs benedict for scrambled eggs

    We hate to break it to you but spinach with your eggs Benedict does not make it healthier. Hollandaise sauce, made with butter and egg yolks, bumps up the total fat, saturated fat and cholesterol content. Keep your helping of bacon moderate – it’s a sodium bomb and, depending on the type, can be fatty too.

    Ask for fresh tomato slices and you’ll score one of your veggie servings for the day without the extra grease. For added flavour and folate, ask for a topping of fresh basil leaves.

    READ MORE: Exactly How To Pick The Healthiest Muesli For Breakfast, Per Experts

    Instead of an English breakfast, try French toast

    A good old English fry-up has its place, but pass if you’re watching your waist. Two fried eggs, bacon, sausage and tomato can contain more than half your daily kilojoule needs and more than 25g of heart-harming saturated fat. Bacon and sausage up the sodium levels to around 2500mg – more than the health guideline of less than 2300mg (six grams of salt) daily.

    Research shows that too much sodium can lead to high blood pressure, increasing our risk of heart disease and stroke. French-style toast (at less than the calories) equals less sodium and only four grams of unhealthy fats. Ask for the golden syrup on the side and only add a trickle.

    READ MORE: Weight Loss Pills: We Delved Deep Into The Science To See If Any Actually Work

    Ditch croissants for a bran muffin

    Farewell for now, beloved buttery flaky delight! We’ll see you when we reach our goal weight. The croissant and cream cheese meal is hefty in heart-unhealthy fats (about 15g).

    Muffins contain a fair amount of fat and sugar, but the bran versions are usually lower in these and have more fibre than white-flour options. A standard bran muffin (about 60g) will give you roughly three to five grams of fibre. Go easy on the cheese and steer clear of those giant muffins.

    If you’re looking for omegas from salmon (in the croissant), rather get your omega-3 benefits from salmon at another meal. Grilled, steamed or as sashimi, accompanied with an unrefined carbohydrate and heaps of veggies. If you must have salmon at brunch, combine salmon ribbons with a poached egg on wholegrain bread, with fresh tomato slices and coriander leaves. Mission accomplished.

    READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

    Sub your latte for a cappuccino

    A milky latte is delicious as a treat, but racks in more kilojoules than its cousin, the cappuccino, which is made with less milk. A short latte with low-fat milk comes in at around 720kJ; a cappuccino equals 350kJ.

    The best bet when sampling the fine javas from your favourite barista is to opt for skim milk – it makes a better froth, plus a cappuccino with skim comes in at around 200kJ in a small cup. More

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    Use These 5 Resistance Band Moves To Ease Knee Pain

    Niggling knee pain can make it hard to keep up your exercise habit, even if you aren’t running marathons. These resistance band knee exercises could help. They strengthen the joint so your knees can cope better with the demands of your workouts.

    Where does knee pain from exercise come from?

    You don’t need to be a long-distance runner to suffer from knee pain. It can show up during squats and lunges or even just climbing the stairs. And it’s hard to ignore. Typically, knee pain from exercise occurs when the muscles and joints are overused, leading to pain either during or after the workout. You’re not alone: one estimate is that about 25% of adults experience knee pain. Among women, the number is higher and affects around 30% of female runners and is called runner’s knee.

    How to ease knee pain

    Often, strengthening the surrounding leg muscles can help take pressure off your knees. But the trick is not to do more squats and lunges, but rather to target the smaller, stabilising leg muscles with small, precise movements. Hayley Schuter, a physiotherapist at HSPhysio in Cape Town, often prescribes these five strength exercises to patients suffering from knee pain. Bonus: All you need is a light, stretchy resistance band and something sturdy to attach it to. 

    READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

    How these resistance band knee exercises work

    While these moves may not look as impressive or torch as many kilojoules as, say, a box jump, you’ll feel the burn as you isolate those smaller muscles. And the stronger they become, the better your box jumps, squats and other big movements will be. Perform each of these moves until fatigue – you should feel a slight exercise burn, but not pain – then move on to the next. Do two to three rounds in total.

    A dose of common sense: If you’re suffering from debilitating pain or have recently injured yourself, skip the online workouts and head directly to your physio – there could be something more serious at play. 

    1. Standing Knee Extension

    Tie a loop in your band. Close it in the door or tie it around a sturdy chair or table leg.

    Step into the band at knee height and move back to create resistance in the band, causing your knee to bend.

    With a slow and controlled movement, straighten your knee into the band, then bend back to start.

    2. Clam

    “This is a nice exercise for people who have pain with standing exercises, like squats,” says Schuter.

    Lie on your side with knees bent and the band looped around your knees.

    Without rolling back, lift your top knee up into the band.

    READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

    3. Lying Knee Extension

    Another good one if you feel pain during standing exercises.

    Lie on your back, band looped under one foot with the knee bent, holding the ends in your hands.

    Straighten your knee as you press the band upwards.

    4. Sumo Side Walks

    Tie the band around your knees and stand in a mini squat position, legs close together.

    Walk sideways, then reverse back to start.

    “You can vary this one by taking a few steps to the one side then coming back or walking forward and back in the mini squat position,” says Schuter. “When you get stronger, progress by putting the elastic around your ankles.”

    5. Standing Adduction

    “Most knee exercises concentrate on strengthening the outer leg muscles and this one balances it out,” says Schuter.

    Tie one end of the band to a sturdy chair or table leg and the other end around your ankle.

    Walk out to get enough resistance from the band and hold on to something for balance.

    Start with feet apart, pulling your banded foot in towards your other foot.

    As you get stronger, progress to kick your banded foot past your other foot.

    READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain

    Watch one of our WH staffers perform the moves:

    [embedded content] More

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    10 Super-Cool And Inspirational Fit Moms You Need To Follow On Instagram

    When you’re doing the most just to keep your new little human alive, it’s a winning day when you find time to wash your hair. As for exercise? Healthy eating? Leaving the house? This is what dreams are made of.  Well, these fit moms are proof that there is hope. Follow them on Instagram for fun ways to incorporate baba into your healthy lifestyle, post-baby workouts and, most importantly, to remind yourself that you’re not alone in this strange, new world.

    1. Takkies

    @Takkies7

    SA’s queen of sass and self-love shares heartwarming videos featuring her adorable daughters. Trust us, these kiddos are natural-born co-stars (following in their mom’s dancing shoes)! Follow Takkies for a dose of positivity and some delightful family moments.

    2. Abbi McDuling

    @_activeliving

    The mama we just can’t get enough of! She’s all about prioritising self-love and embarking on a journey every mom can relate to. As she puts it, “My body will NEVER be the same again & neither would I want it to be because these changes have transformed me into a mother & given me my beautiful baby boy.”

    3. Uleen Fourie

    @uleenfourie

    Uleen is a health coach, a soon-to-be mom of two and the co-founder of Health-e App. Juggling motherhood and fitness like a pro, her feed is loaded with quick workout videos and time-saving healthy food ideas. Need pregnancy fitness tips? She’s got those too! Plus, Uleen keeps it real about the ups and downs of motherhood.

    READ MORE: Hey New Mom — These Products Will Change Your Life

    4. Daniella Lagerwey

    @healthylivingwithdaniella

    Daniella is all about pregnancy and postpartum workouts, guiding women on their healthy living journey. With her easy-to-follow workouts, she offers great advice and shares mouthwatering recipes to keep you on track.

    5. Kayla Itsines

    @kayla_itsines

    With a whopping follower base of over 15 million, chances are you’re already following Kayla Itsines. This fit mama’s account covers it all: high-intensity, strength, pregnancy, post-pregnancy and low-impact workouts.

    6. Caley Jäck

    @caley.jack

    Former WH cover star Caley Jäck is not just a mom of two, but also the ultimate #bodygoals! Check out her Instagram for workout videos featuring her adorable ‘babas’. As she mentioned in one of her posts, “I want my girls to love physical movement as they grow up, to have a healthy relationship with exercise and food and to have it built into their daily lives.” Follow Caley for some inspiring workouts and heartfelt messages about fostering a healthy lifestyle for the next gen.

    READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle

    7. Raeesa Solwa

    @RunItWithRaeesa

    We’re totally inspired by this Durban-based biokineticist and running coach’s workouts. While her kids are all grown up now, her older content is packed with bright ideas for working out safely with a bump on board and the road to recovery.

    8. Rachel Brathen

    @yoga_girl

    If you’re looking for a dose of calm and inspiration in your feed, Rachel Brathen, also known as Yoga Girl, is a must-follow. With her soothing yoga flows, candid reflections on motherhood and glimpses into her daily life, Rachel offers a sanctuary of mindfulness and positivity.

    9. Emily Skye

    @EmilySkyeFit

    For every reward that comes with being a new mom, there’s also a boatload of struggle and self-doubt – which is why it’s so comforting to see Emily talk openly about issues like her postpartum depression, how much work really goes into shedding the baby weight in a healthy way and some of the totally gross “joys” of motherhood that no one usually talks about.

    READ MORE: Here’s How To Actually Practise Mindfulness And Unlock Inner Peace

    10. Meg Lagerwey

    @the_good_gut_guru

    Finding time for a well-balanced meal might feel daunting, but look to Meg, mama of two, for healthy and nutritious meals the entire family can enjoy. As a certified wellness and nutrition coach, she’s passionate about gut health and shares delicious, wholesome recipes that make eating well a pleasure. More

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    Get Moving The Fun Way With This High-Energy Dance Workout

    The gym isn’t for everyone and if that includes you, it’s totally fine. There are many ways to get a good workout in. And right up there, is dancing. You might not think of shaking your booty as exercise, but spend a Friday night burning up the floor at the klurb and don’t be surprised if you struggle to get out of bed the next day. This dance workout from Toka Lintsa is perfect for women who love to move on the dance floor, not so much on the gym floor.

    Work Out Without Even Realising It

    So how do you turn your love of dancing into a workout? It’s easier than you think! “Dancing comes from the inside,” says Toka. “What you see inside a club, try to see which muscle groups it targets – like if you get down low, this is a squat and it benefits your thighs.” Similarly, moving your arms works your shoulders and the muscles of your upper back. You may not be holding any weights, but do it for long enough and you’ll feel the burn, don’t you worry!

    READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall

    Toka’s 15-Minute Dance Workout

    Ready to give this whole dance workout thing a try? Try this routine from Toka. Spend five minutes learning the moves, then when you’re feeling confident, dance along with Toka in real time. Got it down? Repeat the dance, feeling free to improvise as you go along and feel the beat. Just like any dancing, a dance workout should be free and fun.

    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

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    Your Moves

    1. ‘Roll It Dance’

    Walking squats: 8 steps to the front

    Spin punches to a dynamic shoulder roll: alternative sides x4

    Reversed walking squats: 8 steps/counts to the back

    Spin punches to a dynamic shoulder roll: alternative sides x4

    2. ‘Kick and side-tap’

    Kick and side-tap: alternating sides x8 times

    3. ‘Upper body roll-tap’

    Upper-body roll and toe-dip: alternating sides

    Report To The Dance Floor!

    The WH editors have dropped their go-to dance workout jams and trust us, resistance is futile! Try not to groove along as you add these tracks to your playlist. Feel free to throw in your own signature moves and make it a dance party workout. More

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    Hey New Mom — These Products Will Change Your Life

    Being a new mom is filled with all kinds of good stuff: curious stares, endless cuddles and cute giggles. But let’s be honest – there are tough times too: not enough hours in the day, sleep deprivation and you put yourself second… or third.

    Real talk: self-care is important, so we sourced the multi-tasking, do-it-all products that every new mom needs to make your life a whole lot easier.

    Skincare To Soothe Hormonal Skin

    Changes in hormones can induce red, flaky patches on your face. To combat dermatitis, you need to use skincare products that are ultra-soothing, fragrance-free, noncomedogenic and good for sensitive skin. It’s formulated to minimise the risk of allergies and is soap-free, so baby can use it too.

    Nourishing Body Oil For Stretch Marks

    Now stretch marks ain’t no thang, because we all have them. But if you want to minimise the collagen layer tears, it’s worth using a tissue oil. This fast-acting specialist skincare product can help improve the appearance of scars, stretch marks and uneven skin tone. It’s also recommended for ageing and dehydrated skin. Best part: it’s easily absorbed and non-greasy.

    READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core

    Refreshing Haircare For Time-Strapped Moms

    Fresh smelling hair is probably the last thing on your to-do list right now… But enter dry shampoo – and your excuse to skip a few washes.  This baby cleanses, refreshes and removes excess oil and odour. Plus, it has the added benefit of volumising limp hair. Score!

    Multi-Functional Make-Up Remover

    A frantic home means you need to remove make-up, tone and moisturise quickly. Do this in a flash with a three-in-one product. These wipes contain micellar water, enriched with vitamin E, to deeply clean without leaving an oily residue, and gently remove even waterproof make-up without rubbing. Done!

    READ MORE: “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

    Face Cream To Hide Tired Skin

    Not exactly feeling fresh? Zero sleep? It’s okay. What you need is a face cream that can restore radiance and moisture, so at least it’ll look like you got some solid shut-eye.  This moisturiser instantly peps up the skin, helping it feel hydrated and refreshed, with a glowy finish.

    Solve-Anything Spritz

    Body crying out for all-over moisture? Got rough skin? Dry, dull hair? Need to soften your cuticles? Desperate for a massage oil? Struggling with sleep? So many questions. And only one answer to them all. This product will legit change your life!

    Hydration Boost

    Every mom deserves hassle-free nourishment for herself and her baby. This combination of a collagen supplement and breastfeeding support is exactly what you need to boost your postpartum wellness. Plus, it is free from dairy, gluten, soy, sugar, GMO, artificial sweeteners, preservatives and colourants. Adds to cart immediately! More