Markus Andrews

More stories

  • 113 Shares

    in fitness and body

    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

  • 125 Shares

    in fitness and body

    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

  • 150 Shares

    in fitness and body

    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

  • 125 Shares

    in fitness and body

    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

    [embedded content]

    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

  • 125 Shares

    in fitness and body

    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

  • 138 Shares

    in fitness and body

    30 Plank Variations That Will Transform Your Core From A Trainer

    I’ll admit, I sometimes sigh when an instructor cues up a plank. I know, they will *always* burn. Planks are a classic core move for a reason and offer so many benefits.

    “Planks target and strengthen the core muscles, including transverses abdominals (the deepest abs muscles), rectus abdominis and the internal and external obliques, so in simplest forms, a simple plank will fire up all of your core muscles,” says Jade Morning.

    But planks are also kind of, well, boring. Holding a plank for 30 to 60 seconds means I have nothing but the floor to distract me from that deep burn quaking up through my whole bod. The burn is a good thing; the boredom is not. The good news, though, is that there are tons of plank variations to spice things up depending on your skill level and core strength.

    Meet the experts: Jade Morning, CPT, is a certified personal trainer and Alo Moves instructor. Kaisa Keranen, CPT, is a NASM-certified personal trainer and the founder of KaisaFit.

    Plank variations don’t just target the core, either. Many will also strengthen other muscles, like your quads and glutes and can reduce back pain, improve posture and increase balance, she explains. To maximise your gains, Morning suggests incorporating plank variations into your weekly workout routine *at least* three times a week.

    “I recommend finishing each workout with core activation, so doing a plank challenge before heading out of the gym would be ideal.”

    Once you’ve nailed proper plank form, it’s time to have some fun to the tune of the 30 best plank variations.

    1. Down Dog To Knee Drive

    How to:

    Start in a high plank position.

    Lift hips into a downward dog position.

    At the same time, lift right foot from the ground and extend right leg toward the ceiling while keeping hips square.

    Return to plank, driving right knee to tap right elbow.

    Continue for 30 seconds.

    Repeat on the opposite side.

    2. Side Plank Crunch

    How to:

    Start in a side plank on right forearm with left arm bent and hand resting behind head and legs extended, feet stacked. Head to heels should form a straight line.

    Bring left knee toward left elbow in a crunch, engaging obliques as you do.

    Return to start and continue for 30 seconds.

    Repeat on the opposite side.

    3. Side Plank Knee Raise

    How to:

    Start in a side plank on right forearm with left arm extended overhead.

    Slightly lift left foot and bend knee to bring it forward and up to hip height while swinging left hand down toward shin.

    Reverse the motion to return to start and continue for 30 seconds.

    Repeat on the opposite side.

    4. Side Plank Toe Tap

    How to:

    Start in a side plank on right forearm with your left arm toward ceiling.

    Slightly lift left foot and swing it forward while bringing left hand to tap toes.

    Return to start hovering left foot over right and continue for 30 seconds.

    Repeat on the opposite side.

    5. Forearm Plank Saw

    How to:

    Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.

    Lift hips slightly and rock backwards slowly, allowing shoulders to shift behind elbows and heels to push back.

    Then shift forward to bring chest beyond elbows and heels slightly forward.

    Continue moving back and forth for 30 seconds. (Toes and forearms stay rooted to the mat throughout.)

    6. Forearm Plank With Knee Touch

    How to:

    Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.

    Slowly and with control bend and lower right knee to touch mat.

    Reverse the motion.

    Repeat with left knee.

    Continue alternating for 45 seconds.

    7. Plank Knee-To-Elbow

    Why it rocks: Your obliques work extra hard as you pull your knee to your elbow in this move, which is a staple in many a yoga flow.

    How to:

    Start in high plank position.

    Lift left foot up off floor and drive toward left elbow while keeping hips level and back flat.

    With control, reverse movement to return to start.

    Repeat on the other side. That’s 1 rep.

    Modify it: Drop into a tabletop position and complete the movement from there, pulling one knee to the corresponding elbow, says Jones.

    8. Bird Dog

    How to:

    Start on all fours with knees under hips and wrists under shoulders.

    Engage core and lift left arm and right leg off the mat at the same time, keeping hips level and core engaged so back doesn’t arch.

    Slowly return to start.

    Repeat on the opposite side. That’s 1 rep. Complete 10 reps.

    9. Plank Hip Dips

    How to:

    Start in a forearm plank position with elbows under shoulders and knees, hips and torso in a straight line.

    Drop right hip toward the floor, then return to centre.

    Immediately drop the left hip toward the floor.

    Continue alternating for 45 seconds.

    10. Plank Shoulder Tap And Jack

    How to:

    Start in a high plank position with knees, hips and shoulders all in a straight line.

    Simultaneously tap right hand to left shoulder and jump feet out wide.

    Simultaneously jump feet together and replace hand on the mat.

    Repeat with the left hand to right shoulder. Continue repeating for 45 seconds.

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

    11. Side Plank Thread The Needle

    How to:

    Start on left side with left forearm on mat and knees bent.

    Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.

    Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.

    Reverse the movement to return to start.

    Continue repeating for 30 seconds, then switch sides and repeat.

    12. Forearm Plank Knee Tap

    How to:

    Start in a forearm plank, with elbows under shoulders, head and spine in line and back flat.

    Without moving hips, slowly bend and lower both knees to the ground with control.

    Gently tap the mat and straighten legs back out.

    Continue repeating for 45 seconds.

    13. Plank Jumps

    How to:

    Start in a high plank position with knees, hips and shoulders all in a straight line.

    Bend knees and jump both feet in toward arms.

    Jump both feet back and extend legs to high plank position.

    Continue repeating for 45 seconds.

    14. Plank Up Downs

    How to:

    Start in a high plank with back flat and shoulders over wrists.

    Lower right forearm to the mat.

    Lower left forearm to the mat and pause in the forearm plank position.

    Place right hand on the mat and press to straighten right elbow.

    Place left hand on the mat and press to straight left elbow into high plank.

    Continue repeating for 30 seconds.

    15. Side Plank Hip Dips

    How to:

    Start in a side plank on right forearm with left arm extended toward ceiling. (Holding a dumbbell in left hand is optional.)

    Use obliques to lower hips toward the mat with control.

    Reverse the movement to return to start

    Continue repeating for 30 seconds, then repeat on the opposite side.

    16. Single-Leg Knee Drive to Kick Out

    How to:

    Start in high plank position with shoulders over wrists and body in a straight line.

    Drive right knee to tap right elbow.

    Straighten right leg back and up without moving hips.

    Lower right foot to return to start.

    Continue for 30 seconds, then repeat on the opposite side.

    17. Quad Hold Knee Taps

    How to:

    Start on all fours, in tabletop position.

    Lift knees to hover two inches off the ground.

    Squeezing core and keeping back flat, lift right hand and left foot and tap left knee.

    Return right hand and left foot to floor.

    Then, lift left hand and right foot and tap right knee.

    Replace left hand and right foot on the amt.

    Continue alternating for 45 seconds.

    18. Bear Plank Shoulder Tap

    How to:

    Start on all fours, in tabletop position.

    Lift knees to hover two inches off the ground.

    Squeezing core and keeping back flat, lift right hand and tap left shoulder.

    Replace right hand on the floor.

    Repeat with opposite side.

    Continue alternating for 45 seconds.

    19. Side To Side Plank Hops

    How to:

    Start in a high plank position.

    Jump both feet toward left elbow, then return to the center.

    Repeat on the opposite side.

    Continue alternating for 45 seconds.

    20. Sprawl

    How to:

    Start in a high plank position.

    Jump feet in toward hands, planting them behind or just outside arms.

    As soon as feet come in, lift chest into a low squat position.

    Raise arms next to ears.

    Place palms down on the ground and jump back to start.

    Continue for 45 seconds.

    READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

    21. Forearm Plank

    How to:

    Start on forearms and knees with elbows under shoulders and palms pressing into the mat.

    Extend legs straight and lift hips so body forms a straight line.

    Hold the position for 45 seconds.

    22. Scapular Pushup

    How to:

    Start in a high plank position, with shoulders stacked directly over hands.

    Engage core and glutes, inhale and squeeze shoulder blades (scapulae) down and together in your upper back.

    Exhale and separate scapulae again, with back moving upward to the starting position.

    Repeat for 45 seconds.

    23. Modified Side Plank

    How to:

    Lie on right side with legs bent at 90 degrees, right elbow directly under shoulder and left-hand palm down.

    Lift hips off the mat, keeping right knee and right forearm and elbow in contact with the ground.

    Hold the position for 30 seconds.

    Repeat on the opposite side.

    24. Side Plank

    How to:

    Lie on right side with legs bent, right elbow directly under shoulder and left-hand palm down.

    Lift hips off the mat, extending legs to form a straight line from head to heels.

    Hold the position for 30 seconds.

    Repeat on the opposite side.

    25. Renegade Row

    How to:

    Start in a high plank position holding a pair of dumbbells with hands under shoulders and feet wider than shoulder-width apart.

    Drive left arm into the floor, stiffen entire body and row the right hand up and to the side of rib cage—elbow should be pointed up and back.

    Pause for a second, then keep body stable as you slowly lower back to the starting position.

    Repeat on the opposite side and continue alternating for 45 seconds.

    26. Plank Jacks

    How to:

    Start in a forearm plank position with elbows under shoulders and palms pressing into the mat.

    Engage core and jump both feet out wide to each side.

    Quickly jump both feet back in together to the starting position.

    Continue jumping in and out for 45 seconds.

    27. Plank Punches

    How to:

    Start in high plank position with shoulders over wrists and body in a straight line, back flat.

    Lift left hand and punch forward with force, while keeping back and hips stable.

    Replace hand on mat.

    Lift right hand and punch forward with force, while keeping back and hips stable.

    Continue alternating for 45 seconds.

    28. Reverse Plank

    How to:

    Start by sitting on the ground and prop yourself up on hands (hardest) or forearms (easier).

    Keep elbows in line with shoulders and fingers facing toward feet. Extend legs out in front of you (harder) or bend knees (easier). Raise hips so your body forms a straight line from ankles to chest and hold for 5 to 30 seconds.

    29. Plank Jacks

    How to:

    Start in a high plank position with wrists under shoulders and palms pressing into the mat.

    Engage core and jump both feet out wide to each side.

    Quickly jump both feet back in together to the starting position.

    Continue jumping in and out for 45 seconds.

    30. Classic Plank

    How to:

    Start on the floor on your hands and knees.

    Place your hands directly under your shoulders.

    Step your feet back, one at a time. (For more stability, bring your feet wider than hip-distance apart and bring them closer for more of a challenge.)

    Maintain a straight line from the top of your head through your heels, gaze down just above your fingertips.

    Now, tighten your abs, quads, glutes and hold. Think about digging through your heels, squeezing your quads and keeping everything nice and tight. (If you feel your body shake, that’s a good sign you’re creating enough tension from head to toe.)

    This article by Andi Breitowich & Ashley Mateo was originally published on Women’s Health US. More

  • 175 Shares

    in diet and nutrition

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

    Whether you’re sick or just plain sick of the frosty temps and in search of winter soups for cold weather, we’ve got you covered. This pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. And we can’t get enough of this delicious, vibrant, green soup.

    “Salad isn’t the only way to serve lettuce in a bowl – here, it lightens up pea soup and adds some texture to make every spoonful extra satisfying,” says Giada De Laurentiis, creator of this pea soup recipe.

    READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

    Why This Pea Soup Recipe Is Great For Colds

    It’s packed with antioxidants: Peas are packed with antioxidants, like vitamin C, vitamin E, zinc, catechin and epicatechin. These antioxidants help build your immune system so you’re better able to avoid the sniffles. Fresh fennel bulb is also a good source of vitamin C which is critical for immune health.

    It is hydrating: Lettuce is super hydrating. When you’re sick you’re always encouraged to stay hydrated and drink plenty of liquids. And because water makes up over 95% of raw lettuce it’s a great booster booster.

    It’ll help you feel better: So there actually is a real reason people suggest you eat soup when you’re sick. The sodium in soup may act in a similar way to gargling warm salt water and help relieve sore throat pain. Plus, the heat helps clear nasal congestion and can relieve pain and sinus pressure. And of course, with all the veggies we tend to pack into soups, the nutrient-dense nature of soups may help, too.

    READ MORE: This Aubergine Curry Is The Ultimate Winter Comfort Meal

    3 Amazing Blenders You Should Make Your Winter Soups With

    Smeg Hand Blender

    This retro-styled set chops, blends, whisks and mashes. Plus, immersion blenders allow you to blend directly in your pot which means less dishes.

    Nutribullet Blender Combo

    Jug blenders make dumping and blending soups so easy. This one is especially great as you can use it while sauces and soups are still hot (no waiting for it to cool).

    Smartlife Soup Maker

    Five pre-programmed settings and powerful blades easily liquify veg, while a heating plate warms the contents inside. Hardly any dirty dishes thanks to this nifty gadget.

    READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

    Try One Of Our Favourite Winter Soups For Colds

    Cold-Fighting Lettuce, Fennel & Pea Soup Recipe

    Giada De Laurentiis

    Adapted from Giada’s Feel Good Food: My Healthy Recipes and Secrets, this pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein.

    Prep Time 10 minutes minsCook Time 20 minutes mins

    Course SoupCuisine Healthy

    Servings 4 peopleCalories 175 kcal

    3 Tbsp Unsalted butter1 bulb Fennel, chopped, fronds reserved for garnish2 large Shallots, chopped1 head Bibb or butter lettuce, cut into 1cm-wide strips280 grams Frozen baby peas1½ cups Low-sodium chicken stock¾ tsp Fennel seeds½ tsp Kosher salt½ tsp Freshly ground black pepper
    Melt butter in a saucepan over medium heat. Add fennel and shallots. Cover and cook, stirring occasionally, until vegetables soften (about six minutes).Add lettuce and stir until it wilts (one to two minutes). Mix in peas, stock and one cup water and bring to a boil. Cover, reduce heat to medium-low and simmer until vegetables are just tender (about five minutes).Transfer to a blender, add fennel seeds and purée until smooth. Return soup to the pot over a low heat. Add the salt and pepper and thin with water if needed. Once heated, ladle soup into bowls and garnish with fennel fronds.

    Keyword comfort food, Easy Meals, healthy soup, Pea Soup, soup, vegetarian

    Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein. More

  • 125 Shares

    in diet and nutrition

    Why You Should Add Macadamia Nuts To Your Diet, Stat

    Macadamia nuts are top-level when it comes to nut rankings, the real crème de la crème — packing heaps of benefits into those little beige bods.

    Rich in vitamins, minerals, fibre and antioxidants, including thiamin (vitamin B1), manganese, and copper, they boost gut health, help protect against various diseases, and even reduce weight gain.

    The current health advice — almost universally agreed upon, which pretty much never happens — is to eat at least 30 different plants a week, which includes veg, fruit, seeds, grains, herbs and, you guessed it, nuts.

    Little pointers when adding macadamia nuts to your weekly shop — probably steer clear of the cookie aisle, instead sprinkling the OG on salads or swapping them in as a crusting for fish or just eating as a snack. Look for ones that haven’t got added salt, sugar or oil, and ideally not roasted as it’s been shown to lower their nutritional punch. It’s also worth noting they are pretty calorific, with 10-12 — which is a standard serving size — clocking up 200 calories, so aim for around that amount.

    And here’s why they’re worth it: macadamia benefits galore, coming right up…

    1. Packed with antioxidants

    Quick recap: Antioxidants neutralise free radicals (unstable atoms that damage cells in the body, leading to signs of ageing and illness, so not as fun as they sound), which prevents the damage to the cells caused by oxidation. In short, we want them — and raw macadamia nuts have them.

    Macadamia nuts are also high in flavonoids, plant compounds with health-boosting antioxidant properties that lower cholesterol and fight inflammation — in fact, they nearly take the top flavonoid spot of all tree nuts.

    They even contain a significant dose of tocotrienols, a type of vitamin E with antioxidant properties that lowers cholesterol and protects against neurodegenerative disorders, brain disease, and cancer.

    2. Good for heart health

    Studies have shown eating 8-42g (a serving is about 28g) of macadamia nuts daily can lower total and LDL (‘bad’) cholesterol by up to 10%, similar to a heart-healthy, low-fat diet.

    High in monounsaturated fat, the highly-hyped one that’s in olive oil and avocados, they reduce inflammation and improve heart health, lowering risk of stroke and fatal heart attacks.

    READ MORE: 5 Heart Disease Risk Factors Every Woman Needs To Know About

    This is a group of conditions that can increase the risk of type 2 diabetes, stroke and heart disease, with symptoms presenting as high blood pressure and sugar, low levels of HDL (‘good’) cholesterol, high triglycerides (fat in the blood) and excess belly fat.

    Studies have shown monounsaturated fatty acids (MUFAs) — badass plant-based fats, which are in macadamia nuts — may protect from metabolic syndrome, lessen its effects, and even lower blood sugar and improve glycemic control in people with type 2 diabetes.

    4. Good for brain health

    Studies have shown tocotrienols can protect brain cells from glutamate. This is a chemical messenger or transmitter which plays a role in Alzheimer’s and Parkinson’s disease. However, more research needs to be done into whether foods that contain it work in the same way as supplements.

    5. Aid weight loss (and reduce weight gain)

    Macadamia nuts are super-duper high in palmitoleic acid, a monounsaturated fat aka omega-7, which has been shown to reduce weight gain and fat cells.

    Also, packed with protein, good fats and fibre, they help feel satiated — full for longer, as well as avoiding sugar spikes.

    READ MORE: Volume Eating: The Pros, Cons And Nuances Of The Weight Loss Approach

    6. Good for gut health

    Macadamia nuts work as a prebiotic — feeding your good gut bacteria. These then produce short-chain fatty acids (SCFAs), which protect against conditions like IBS, Crohn’s, ulcerative colitis and even diabetes by reducing inflammation.

    7. Easy to add to your diet

    Widely available, not too pricey and simple to snack on, add to meals or consume in the form of nut milk (yeh, macadamia milk — for real, though that is a lil pricey.)

    This article by Rebecca Gillam was originally published on Women’s Health UK. More