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    in fitness and body

    6 Running Pains — And How To Treat Them So They Never Come Back

    Got some aches and pains from running? Here’s how to determine just what damage you’ve done…

    As any runner knows, running is a lifestyle. Unfortunately, injuries have been known to sideline as many as 50 percent of runners each year, per studies. That’s a whole bunch of unhappy people… That’s why we’ve sourced the ultimate guide to your ache or pain, so you can remedy it the right way – and ensure it doesn’t return to haunt you the next time you hit the trail or the streets.

    When is running pain a problem?

    Some pain is normal when you first start running (remember those first few weeks, guys?), but look out for things that change how you move, says sports doctor and marathon-runner, Dr Jordan Metzl. “If you’re running differently because your knees or hamstrings hurt, have it checked out,” he advises.

    And see your doctor if you have running pains that lasts longer than a few days or keeps you up at night – especially if you spot it on this chart of common culprits. From runner’s knee (or the more scientific patellofemoral pain syndrome, a soreness under your kneecap) to shin splints, iliotibial band syndrome (a lesser-known syndrome that involves pain on the outside of the knee), good old plantar fasciitis, Achilles tendinitis and the dreaded stress fracture, we’ve got you covered.

    Common Running Pains And Treatments

    1. Runner’s Knee

    Spot it: Soreness under your kneecapLikely culprit: Weak or inflexible hips or quadsPrevent it: Strength-train twice a week; foam-roll your hips and thighs.Treat it: Ice for 15 minutes post-run; take ibuprofen or another anti-inflammatory.

    READ MORE: The Beginners Guide To Foam Rolling Correctly

    2. Shin Splints

    Spot it: Achy pain in the lower legs, usually the inside.Likely culprit: Too much training too soon – or a quirk in your body structure – overloads your bones and muscles.Prevent it: Build up slowly; focus on a quick turnover or cadence (180 steps per minute).Treat it: Cross-train and ice. More stable shoes may prevent inward rolling. NB: see a physiotherapist if you have pain in the front of your shinbone.

    3. ITBS

    Spot it: Pain on the outside of your knee soon after starting a run.Likely culprit: Inflammation of the thick band of connective tissue that runs from your hip to just below your knee.Prevent it: Stabilise your hips by training your core and butt.Treat it: Foam-rolling just above your knee for three minutes on each side daily. NB: Visible swelling or a clicking sound.

    READ MORE: Sculpt A Great Butt With This Home Booty Workout

    4. Plantar Fasciitis

    Spot it: Heel pain, notably first thing in the morning.Likely culprit: Connective-tissue inflammation on the bottom of your foot.Prevent it: Foam-roll your calves; strengthen your feet by wearing less supportive shoes when not running.Treat it: Ice; use a golf or tennis ball to massage the bottom of your foot.

    5. Achilles Tendinitis

    Spot it: Ache or pain on the tendon behind your ankle.Likely culprit: Tight calves pull on the tendon.Prevent it: Foam-roll your calves; strengthen them with eccentric raises (stand on a step or curb, then lift and lower your heels).Treat it: Cross-train, ice and anti-inflammatories. NB: crunchiness or a lump.

    READ MORE: The Only Half-Marathon Training Plan You Need Per Run Coaches

    6. Stress fracture

    Spot it: Pain in the lower leg, foot, shin, or groin that doesn’t decrease.Likely culprit: Stress leads to a hairline bone break.Prevent it: Build up slowly; make sure you get enough calcium and vitamin D.Treat it: NB always see a doctor for a fracture.

    New to running? Check out this strength and cross-training workout to improve your running. Plus, 18 new running shoes to help you run faster and further. More

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    Sculpt A Great Butt With This Home Booty Workout

    There are many reasons to do this home booty workout: sitting all day? You’ll need this. Chasing a new PB? This booty workout is for you. Want to grow those glutes? Right this way! And it matters more than aesthetics: a stronger butt creates more stability and lessens back pain. In short, your booty was made for so much more than sitting on the couch.

    Why Sculpting A Great Butt Matters

    Did you know your glutes are the biggest muscles in your body? That means keeping them firm and toned doesn’t just look great in jeans, it also spikes your overall fat burn. What’s more, having strong, capable glutes will help you do pretty much everything better, from walking up stairs to running a faster 10-kay. This booty workout by trainer Angelique van der Linde will help you sculpt your booty and boost your mood. Sign. Us. Up.

    How To Do This Home Booty Workout

    The workout is divided into two stations, each comprising three strength moves and a cardio finisher. You’ll spend three rounds at each station.

    Do station 1 as a circuit, moving directly from one move to the next.

    Once you’ve done all three moves at station 1, end the round with the cardio kicker, then start at the top again.

    You’ll notice the number of reps decreases with each round. Once you’ve done all three rounds of station 1, move on to station 2, following the same pattern. Get ready to feel that booty burn!

    You’ll need: A broom; 5L water bottle or large protein tub

    READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”

    Booty-Building Tips

    Want to up the ante? How you structure your workout can make a difference. For extra burn, alternate between slow, weighted sets and high-tempo bodyweight sets. So you’ll do one set with weights, performing the number of reps indicated slowly and focusing on creating a strong mind-muscle connection. Then, on the next set,  drop the weights, up the tempo and increase the reps, doing as many as you can with good form.

    The Home Booty Workout

    [embedded content]

    READ MORE: 6 Workout Moves You Can Actually Do With Your Dog

    Station 1

    REPS: 15, 12, 10 CARDIO KICKER: 30 Mountain Climbers

    1A: Broom Squat

    You can make this move more challenging by hanging weights off the ends of your broom, like identical water bottles. Just be sure to secure them properly!

    1B: Squat With Water Bottle Overhead

    If 5 litres of water is too heavy, drink (or empty) some of the water until your bottle reaches a comfortable weight. You know what we say in fitness: Hydration, hydration, hydration!

    1C: Plié Squat

    You’ll need your water bottle for this one again. Make sure your feet are turned outwards and squeeze that booty!

    Next up:

    Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. Then, move on to Station 2.

    READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

    Station 2

    REPS: 15, 12, 10 CARDIO KICKER: 30 Skips or Star Jumps

    2A: Broom Alternating Lunges

    No need to power through these at pace. Move with control and focus on your body alignment. You’re aiming for a ninety-degree angle as you sink into your lunge. Too shallow and you won’t reap the booty benefits; knee too far forward and you’ll put pressure on the joint.

     2B: Single-leg Deadlift

    Keep toppling over? Tighten your tummy, squeeze your glutes and plant your standing leg. You should feel both butt cheeks switching on. This will help your balance and boost your burn as well!

    2C: Lateral Leg Raise

    This will hit your booty from the sides to round out your results. If you experience knee pain or you struggle with squats, strengthening the muscles on your outer thighs might help.

    Next up:

    Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. And you’re done!

    Bookmark these workouts next: More

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    in diet and nutrition

    Delicious Grilled Whole Aubergines Recipe With Bruschetta

    Let’s face it: every time you buy an aubergine, you already know you need it for some recipe, right? It’s not exactly a staple like tomatoes or potatoes. But we’re here to open your world: this grilled whole aubergine recipe is going to blow. your. mind. And, it’ll probably become a new staple, since so damn delicious.

    Might we add that it happens to be vegan and goes perfectly on the braai menu? Vegetarians and braais typically don’t go well together, but your picky vegan mates will love you for this tasty alternative to the giant mushroom. Lose the bruschetta and this grilled whole aubergine becomes a healthy side attraction to a meaty main. Or, just make it all winter long. No judgement.

    READ MORE: What Is The 30 Plants Per Week Challenge?

    Benefits of Aubergine

    First off, get ready to have your world rocked: aubergine, by biological definition, is not a vegetable at all, but a berry.

    Now that we’ve sufficiently shifted your reality, let’s look at how good this plant can be for your bod. It’s high in fibre and low in calories, making it a great addition to salads, stews and basically anything else you can chuck into a pot. They’re also high in antioxidants which fight off free radicals in the body – the stuff causing things like ageing and other nasties. Also, the fibre, potassium, vitamin C, vitamin B6, and antioxidants in eggplants all support heart health. And when it comes to the skin, leave it on and eat it: nasunin, an anthocyanin in eggplant skin, is great for brain health.

    READ MORE: 5 High-Carb Fruits—And How Adding Protein Or Fat Helps Blood Sugar

    Delicious Grilled Whole Aubergines With Bruschetta

    This anytime recipe is not only a great addition to your five-a-day, but it feels like comfort food, too.

    Cook Time 20 minutes mins

    Course Appetizer, Lunch, Side Dish, Snack, StarterCuisine Healthy, Vegan, Vegetarian

    Servings 6Calories 339 kcal

    6 Medium aubergines (or one per person)Olive oil Fresh lemon juiceSea salt Milled black pepper For the bruschetta1 loaf Ciabatta, slicedOlive oil1 head Garlic, halved
    Prick the aubergines and grill on the braai (or wherever) until charred outside and meltingly soft inside.To make the bruschetta, brush the sliced bread with olive oil, then toast over the coals. Remove and smear with the halved head of garlic.To serve, slash a cross on top of each aubergine, squash the sides to open and flavour with olive oil, lemon juice and seasoning of choice.

    This recipe calls for large amounts of olive oil, which ups your total fat content, although saturated fat remains low. To reduce total fat, simply use less oil.

    Keyword air fryer, braai, comfort food, Easy Meals, Healthy Recipes, Loadshedding-Friendly, No-Cook Recipes, Vegan

    Try something new! More

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    7 Useful Mind Hacks To Overcome Tough Runs

    Reaching the end of a long run and seeing that you outdid your last pace and set a new PB feels like glory. It’s everything that warrants an Insta Story to let the world know of the day’s great feat. The reality? Not every race feels like you’re flying through it, with every song in your playlist egging you on. Sometimes, pushing through to overcome tough runs is… tough.

    Do we ever talk about the gruelling moments in the run? That moment when you’ve only hit 600m, but you already know it’s going to be a difficult one? Or that moment when you’re 2km from completing your goal, but it feels like torture to continue? 

    For many of us, those moments can be too excruciating and end not only that one run but the motivation to try again tomorrow. But what if you could fight through those moments, overcome tough runs and come out even more victorious at the finish line? At the end of the day, your ability to push past the pain is an integral part of your running life. 

    Here we’ll go through some of the most effective strategies to help you overcome tough runs. 

    Believe in your pain threshold 

    If you believe that you can push past the bouts of muscle pain throughout your run, then you’re already one step ahead. This is according to a study done by researchers at the University of Illinois. The study found that athletes who believed they could push through leg muscle pain did better than those who did not.

    Remember your why

    Sports psychologists Noel Brick and Stuart Holliday wrote a new book, specifically looking at ways to make running more enjoyable. Their first tip? Decide why you’re doing it. With motivation, things are far more likely to get done. “We know that those who have meaningful reasons for running are more likely to maintain running longer term and get through those challenging experiences when running can feel hard, unpleasant, and not particularly enjoyable,” Brick told Newsweek.

    READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

    Have a mantra 

    Numerous studies have found that repeating mantras can relieve stress and do wonders for calming the mind. One study concluded that silently repeating one word to yourself brings you peace of mind. This type of positive affirmation is important for any run – particularly a painful one. Repeating the mantra is also a good way to keep yourself distracted so that your focus is not only on muscle pain. 

    Create a power playlist 

    We all know that listening to music while exercising changes everything! But not every song on your Spotify might work well for your routine, so shuffling isn’t the answer. It’s important to take the time and curate a playlist of your power songs. These are the songs that you know always keep you going. It’s also important to try identify one particular power song that can get you through the extremely tough moments. 

    A 2017 study looked at the effect of music tempo on exercise performance among young adults and found that there was an increase in total duration of exercise and heart rate when fast and loud music was played. 

    “Motivation by music can lead to an increase in exercise duration, which is a stress alleviator in young people,” the study says. “Nevertheless, the importance and beneficial effect of music on health cannot be underestimated.” 

    READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

    If you can overcome a tough run, you can overcome anything

    One of the many wonders of sport is its ability to create grit and mental fortitude that inevitably impacts other areas of your life. The discipline of forging ahead, even when you’d much rather curl up in a ball, spills over into work, relationships and everything else. Remind yourself of this when the going gets tough.

    Focus on the moment

    It’s true: running can become meditation. That’s because by focusing on every step, every breath, the feeling of moving through the air – and nothing else, becomes meditative and reaps benefits. In one study, cyclists who did seven weeks of mindfulness training had changed brain patterns, making them better able to adapt to stress.

    The pain is not forever (if it’s not an injury)

    One thing that can help you get through a tough moment in a run is realising that that’s all it is: a tough moment. It’s not going to hurt forever. It will come and go and each step forward you’re taking is bringing you closer to the finish line. 

    Know when to stop

    Not every difficult moment is an opportunity to fight through – sometimes you have to stop or you could run the risk of getting a serious injury. Here are quick signs that you should never ignore:

    Chest pain 

    Limping 

    Vomiting 

    Diarrhoea 

    Sharp and sudden pain 

    If you experience any of these on your run, stop and get professional medical help.

    READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? More

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    Effortless Running FTW With The New Cloudsurfer Next

    Launch yourself into running with the Cloudsurfer Next. With all-new CloudTec Phase® cushioning, you’ll experience an effortless glide that makes every run feel like a breeze. Plus, the pronounced forefoot rocker is here to give your stride a powerful boost. Comfort? Check. Energy return? Double check.

    The ‘Smooth Operator’ Of Running

    As your feet hit the ground, the CloudTec Phase® midsole collapses in sequence, creating a smooth roll from heel to toe. It’s like running on clouds. The easy step-in design accommodates a wider range of foot shapes, so you’re good to go from the moment you lace up. And when it’s time to push off, the bouncy Helion™ superfoam gives you that extra kick. Every step feels effortless, yet dynamic.

    Looks Fast, Feels Fast

    The Cloudsurfer Next’s updated forefoot rocker pushes power to the front. Built for daily running, it’s light, cushioned and responsive. And feels fast too. Combined with Cloudsurfer cushioning for an effortless feeling, put simply, it makes faster running feel easier. Inspired by the design of our race-day shoes (Silhouette inspired by our pinnacle race-day shoes) the engineered woven upper provides a seamless fit.

    READ MORE: Start Strong With On Running SA

    Next Level Comfort

    Modelled on the top race-day shoes, the updated Cloudsurfer Next upper is engineered ultralight. Highly breathable, its woven mesh hugs your feet for a comfortable and secure ride. As you pick up pace, rubber pads on the outsole grip the road.

    Explore the world of effortless and dynamic running with the Cloudsurfer Next. To learn more about their shoes and apparel, visit tifosisports.co.za and join the conversations on Facebook and Instagram.

    **WH Partnership More

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    5 Signs You’ve Bought The Wrong Running Shoes

    Raise your hand if you’ve been a victim of this? We’ve all done it, promise. Running shoes should not be chosen based on colour, sale price or even the size you think you are (you’re generally half a size bigger). If you happen to have bought the wrong running shoes, don’t keep wearing them! You will only end up hurting yourself and “hate running”. Here’s how to know when to let the wrong shoes go…

    1. You have to keep adjusting your running shoes

    Look, running never feels amazing for the first couple kms. Your body takes a bit of time to warm up and find its rhythm. However, if you have to keep adjusting the shoe, retying the laces and in general trying to make the shoe feel “more comfortable” that is not ideal. If any part of your foot goes numb or there is chafing or if you develop “sore spots” the shoe most likely does not fit you the way it should.

    2. Your running shoes never “break in”

    There’s a theory that new running shoes need to be broken in. The truth is, running shoes are not like your sleek new stilettos. And you should not be okay with constant blistering. Your running shoes should be comfortable right away! However, they will be the most comfortable two to three weeks into owning them. That’s when the cushioning begins to respond and adapt to your foot strike pattern. The upper will also start to fit and flex to your foot.

    READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

    3. There’s fraying on the inside heel

    Early breakdown of the heel is an example of wearing the wrong size shoe. For example, your ankle keeps pushing out and causes friction on the run. You can try correct this by retying your shoelaces to provide greater support, preventing the heel and ankle from “escaping the shoe”.

    4. Side wear and tear on your running shoes

    If your shoe sole is still in great/newish condition, but the sides of the shoes start wearing through, it could mean you’re wearing the wrong size shoe. Often we measure by length, but width is also important and there are certain shoes better suited to wider or more narrow feet.

    5. Black toenails

    You should not be getting a black toenail or losing toenails for any distance under a marathon (even then, not cool).

    What causes black toenails? When the tip of the nail bed repeatedly interacts with the front wall or top of the shoe it causes bruising. This leads to blistering and the nail lifting off the bed.

    READ MORE: Maximise Your Runs With These Tips From The Pros

    It’s not your running shoes, it’s your socks!

    Lower-cut socks can also wear down the inside cushioning and material before their time, so consider higher-length socks if you start to notice the back of the shoe coming undone. Not wearing the right socks can also cause blisters.

    How To Prevent Buying the Wrong Shoe

    Visit a proper running store (not just your local sports shop) and get your feet analysed before buying a pair of shoes.

    You need to check your gait, your arch, your foot size and whether you might have a pronation of sorts.

    Get the right shoe(s) for the type of running you’re doing. Some shoes are made for short, sharp running and others are designed for marathon distances. They give you different kinds of support and bounce. More

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    43 Protein-Packed Chicken Variations Every Fit Girl Will Love

    The humble, reliable chicken is protein-packed… but can get boring, fast. To the rescue, we’ve got a whopping 43 chicken variations to spice things up.

    Chomping on a skinless, boneless chicken breast gives you 23 muscle-building grams of protein for the bargain price of a single gram of saturated fat and 460kJ – and that brings you one step closer to tight abs and lean thighs. The problem? This omnipresent piece of poultry is… not that thrilling.

    The solution: 43 fabulous makeovers for your average chicken breast. Each mix uses just a few easy ingredients that are probably in your kitchen already, and none take longer than 25 minutes. Try a few. The next time you say something tastes like chicken, it’ll be a compliment.

    Image by Mariam Antadze on Pexels

    Epic stir-fried chicken variations

    The Basics

    For stir-fry, cut a raw chicken breast into bite-size pieces or thin strips. Cook it in a non-stick pan or wok over medium-high heat until browned (three to five minutes). Add one of the following groups of ingredients – in the order listed – and cook for five more minutes, stirring frequently.

    Pick your flavour combos:

    Bell Pepper Mix: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 cup green or red bell pepper strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

    Veggie Blend: 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 spring onion, sliced; 2 Tbsp chopped unsalted peanuts

    Asparagus and Cashew: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews

    Sweet Lemon: 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c mangetout; 1 c chopped celery

    Asian Broccoli: 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce

    Hoisin Mangetout: 1 whisked egg; 1/2 c mangetout; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce

    Flavour tip:

    Sesame oil gives stir-fries a distinct flavour. Nutritionally, it’s similar to olive oil because it’s full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted sesame oil.) But if you don’t have it, use canola or peanut oil, not olive, which goes up in smoke at high temperatures.

    READ MORE: This Cape Malay Stuffed Linefish Is Simple And Delicious

    Delish baked chicken variations

    The Basics

    Preheat the oven to 180 degrees Celsius and douse your chicken in sauce, rub it with spices, crust it with goodies or stuff it with savouries. Bake, uncovered, for 20 to 25 minutes.

    Sauce things up

    Watery baths like salsa will do just fine in the oven. But thicker sauces must be mixed with water or stock or you’ll be left with sticky, blackened char. Use a small baking dish with raised sides to keep the meat swimming.

    Fiesta: 1/3 cup salsa

    Italian: 2 Tbsp marinara sauce, 2 Tbsp water

    Honey Mustard: 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

    Spiced Up: 3 Tbsp chicken stock; 1 Tbsp mustard; 1 clove garlic, crushed

    Cream of Mushroom: 2 Tbsp condensed mushroom soup, 2 Tbsp water

    Pesto: 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken stock

    Sweet and Sour: 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice

    Coconut Curry: 3 Tbsp chicken stock, 2 Tbsp light coconut milk, 1/4 tsp curry powder

    Apple Glaze: 1/3 c chicken stock, 1 Tbsp maple syrup, 1 Tbsp apple juice

    Herbed Citrus: 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

    Rubbed recipes

    Rub these mixtures evenly over each breast, then coat with cooking spray.

    Chilli Covered: 1/4 tsp each garlic powder, chilli powder, black pepper and oregano; salt to taste

    Tri-Herb Rub: 1/4 tsp each dried basil, rosemary and thyme; salt and pepper to taste

    READ MORE: 6 Delicious Winter Soup Recipes – Plus Sides!

    Crusted bakes

    Crack an egg into a shallow bowl, whisk it, dip the chicken in it, and then roll the chicken in a plate of one of these coatings:

    Nut Covered: 1/3 c finely chopped nuts

    Italian Topped: 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian breadcrumbs, a pinch of black pepper

    Faux Fried: 1/2 c crushed corn or bran flakes

    Stuffed chicken ideas

    Pound the daylights out of your chicken breast with a meat tenderiser until it’s uniformly thin. Then arrange any of the following ingredients on the breast, roll it up and secure it with toothpicks or kitchen twine.

    Ham and Cheese: 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper

    Stromboli: 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped

    Pizza: 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped

    Spinach Stuffed: 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed

    Deli Style: 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper

    Sun-dried Tomato: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano

    Mediterranean: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest

    Parmesan Pesto: 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

    Flavour tip:

    To lock in juices, sear the breast in a hot pan for one to two minutes per side before baking.

    READ MORE: This Healthy Cauliflower Risotto Is A Winter Dream

    Image by Gerald Jake Abangan on Pexels

    Grilled chicken variations

    The Basics

    Soak the chicken in these marinades for at least an hour. Heat a grill or place a non-stick pan over medium-high heat on the stove. Cook for three to five minutes per side.

    Booze Infused: 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper

    Sweet Booze Infused: 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed

    White Wine Dressed: 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme

    Rich and Creamy: 2 Tbsp plain yoghurt, 1/4 tsp dill

    Curry Cream: 2 Tbsp plain yoghurt, 1 tsp olive oil, 1/4 tsp curry powder

    Margaritaville: 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp coriander

    Cumin and Lime: 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes

    Lemon Zest: 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper

    Balsamic Herb: 2 Tbsp vinaigrette, 1/4 tsp rosemary

    Ginger Spiced: 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp coriander

    O-juiced: 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes

    Soda Popped: 2 Tbsp Coca-Cola, 1/4 tsp black pepper

    Red Pepper Pop: 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes

    Hawaiian Punch: 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

    Flavour tip

    Mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake and refrigerate. More

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    This Powerful Bodyweight Workout Tones It All – Fast

    No gym? That’s no barrier to getting your sweat on. Get stronger with this fun bodyweight workout that you can perform in the comfort of your own home. The only piece of equipment that you’ll need is your coffee table or a bench.

    This all-over bodyweight workout was created by personal trainer and founder of Fit Best Training, Renché Seyffert.

    To complete this workout, work in intervals. For intermediate to advanced athletes (yes, you!) work with the 50/10 principle. This means you’ll work for 50 seconds, then rest for 10 seconds.

    If you’re a beginner athlete, use the 40/20 principle. Work for 40 seconds, then rest for 20. Rest for one minute after each round and aim to complete three to four rounds in total. We’ll warn you: it’s a doozy!

    Watch PT Renché Seyffert demo the moves, then read on for the technique notes.

    The Living Room Bodyweight Workout

    [embedded content]

    1/ Single Leg Skater Sit Squats

    Stand in front of the edge of the coffee table on your right leg.

    Jump sideways to your left and land on your left leg in front of the left edge of the coffee table.

    Still only on your left leg, lower yourself down into a sitting squat, placing your bum firmly onto the table.

    Get back up by pushing from your left heel upwards, using your calf muscles, hamstrings and glutes.

    Jump to your right side and land on your right leg before lowering down into your sit squat. That’s one – keep going!

    READ MORE: Transform Your Legs With This 20-Minute Home Workout

    2/ Incline Push Up with Clap

    Get into a plank position with your hands on top of the table, shoulder-width apart.

    Keep your feet hip-width apart and bend your elbows as you lower your chest towards the table.

    With an explosive movement, push yourself away from the table, forcing your arms and upper body into the air and clapping your hands. Return to the starting position and repeat.

    3/ Plank Cross Tap to Bear Jumps

    Start in a plank position with feet hip-width apart, elevated on top of the table.

    With your hands on the floor, shoulder-width apart, jump onto all fours, then jump back into a plank.

    Tap the left foot to the right side underneath the body.

    Move back to the plank position and tap the right foot to the left side underneath the body.

    READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

    4/ Tricep Dip – Alternating Toe Tap

    Get into a tabletop position facing the ceiling with your hands on the table, keeping your feet on the floor.

    Bend your elbows as you lower yourself towards the floor.

    Straighten your arms to move back up to the starting position. Ensure that you use your arms to perform the movement and not your hips or legs.

    Once back to the starting position, tap your left hand with your right foot. Repeat on the other side.

    5/ Side Plank Hip Dips on Right

    Stand in a side plank on your right elbow.

    Raise your left leg on the table and ensure the right leg is suspended in the air, under the table surface.

    Dip your hips towards the floor and back up. Repeat on the other side.

    READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility

    6/ Step Up Reverse Lunges

    Start by standing with both feet on top of the table.

    Slowly step back with one of your legs into a reverse lunge.

    Make sure both knees are bent and your back is straight. Ensure that your knee (of the foot in front) does not go over your toes.

    Bring back your leg to the starting position and repeat on the other leg.

    Once you have found your rhythm and balance, you can speed it up a little and add a hop on top of the table when changing your legs.

    7/ Elevated Sit-Ups

    Start by lying flat on your back on the floor and place your feet and calves on table.

    Extend your arms over your head using your abdominals, as you lift your upper body and crunch down so that your hands can touch your feet.

    Slowly lower yourself back down to the floor to the starting position and repeat. More