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    What Is Rucking? How To Try The Cardio And Strength Workout, According To Experts

    If you’ve ever seen people walking about with a weighted pack on, but not really heading on a backpacking trek and thought, what the ruck?! I’m here to explain.That’s rucking, which is a time-tested way to sweat (the military has used it for years!) quickly gaining ground among exercise fanatics. It started as a military training workout involving soldiers carrying a heavy pack (rucksack) and walking for kilometres (ruck marching).It’s possible you’ve inadvertently gone rucking before. The basics of rucking are simply to go walking or hiking with weight on your back. If you want to turn it into a true workout, though, there’s a bit more to it and sweet perks as your reward for the hard ruck.Meet the experts: Emily McCarthy is cofounder and head of community at GoRuck. Percell Dugger, CPT, is a certified personal trainer and Nike running coach. Katie Knight, CPT, is an online fitness coach with Knight Time Training, an ultramarathon runner and 2022 GORUCK Games Champion.But, you don’t have to be in the military to go rucking and try it out for yourself. It’s naturally a social activity, so you can break a sweat while chatting it up with your workout buddies.Whether you’re hoping to embark on your own rucking journey or just curious to know how it all works, read on for all the expert intel on benefits, safety tips, workouts and more to get started on the right path.READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyWhat Is Rucking?To put it simply, rucking involves walking for long periods of time with weights in a rucksack. “We like to say that rucking is active resistance training,” says Emily McCarthy. “If you’re carrying weight, you’re rucking. Hiking is rucking in the mountains.”You can go rucking wherever you are, whether you’re in the middle of a city or close to nature. “Rucking is a low-impact exercise that is based on military training workouts, where you walk with a weighted rucksack or backpack,” says Katie Knight. “It’s simply walking with weight on your back.”It’s also worth noting you can use a variety of carriers to go rucking, but a rucksack differs from a standard backpack. The rucksack distributes the weight higher on your back so that it slightly pulls your shoulders back, says McCarthy. “It makes you stand up a little straighter as you’re moving, and you’re working different muscles and your core than if you were just going hiking or backpacking,” she adds.READ MORE: Step Into Your Best Shape With The WH Walking ChallengeHow To Get Started RuckingHere are a few tips from Knight to get started rucking to ensure you’re safe and have fun along the way.1. Start SmallBegin with a weighted three- to five-kilometre walk, one or two times a week, Knight recommends. Start out with five to 10 kilograms and see how you feel for the first kilometre. You should be able to move at a moderate pace, a 9- or 12-minute kilometre. “If you are moving slower than 12 minutes a kilometre, you should lower your ruck weight,” Knight recommends.2. Add Weight GraduallyOnly add two to five kilograms or so of extra weight each week. A solid rucking goal is to be able to carry about ⅓ of your body weight, but that is a long-term goal that you should work up to very slowly to avoid injury. If you don’t want to buy ruck-specific weighted plates, you can load up a pack with dumbbells, books, or even bricks. Just make sure that your pack can handle the extra weight. If something does feel off, like pain in your lower back, extreme fatigue, or aching feet, opt for less weight and a longer walking distance to still reap the benefits, Knight notes.3. Add Distance GraduallyOnly increase your time or distance by about 10 percent each week. As you increase distance, you should still be able to hold a 12-minute kilometre or so for your entire workout.4. Balance The WeightThis helps ensure proper posture and muscle engagement. You don’t want all the weight sitting on just your hips or just the shoulders, says Knight. Ideally, the load is situated higher up on your back between the shoulder blades. Pop a towel or something light to occupy the space at the bottom of your pack, and then rest the weight on top of that. And, you want to use a pack that has a hip belt, too, so your lower body supports as well.Gear up for rucking with these expert-recommended items:Rucking Gear Recommendations

    Black Diamond Miniwire Carabiner

    This is McCarthy’s go-to for attaching a water bottle or a first aid kit to the outside of her rucksack for easy access.

    HOKA SPEEDGOAT 6

    Great for trail running and walking alike, this cushioned trainer has extra traction on uneven terrain, while being ultra-light.

    Trojan 5KG Weighted Vest

    Work those muscles with this soft-padded and comfy vest, complete with pocket for essentials.

    Benefits Of RuckingBuild StrengthWalking with a weighted pack improves strength in muscles all over the bod, according to a 2019 study in the Journal of Strength and Conditioning Research. Participants in the study gained overall strength when it came to squat jumps, push-ups and sit-ups after resistance training and weighted walking during a 10-week training period. Overall, Knight has found that when her clients get into rucking, they too notice an increase in both upper- and lower-body strength.Increase Cardio EnduranceNot only can rucking amp up muscle strength, but you’ll also be giving your heart a good workout, too. “It’s great for you building your aerobic base,” says Percell Dugge. The participants in the same 2019 study also showed an increase in their maximal oxygen uptake, which is a marker of your aerobic fitness. Specifically, rucking is a form of zone-two cardio. This means you’ll be working at an elevated heart rate that’s sustainable for longer durations.Work Your Whole BodyWhen rucking, your lower-body muscles are working to keep up the walking or hiking pace. Plus, your upper body is also working to carry a weighted pack with proper form. That engages your core, lower back and shoulder muscles.Easily Accessible“You have all these workouts with gym equipment and extra gear,” says Knight, “but with rucking, it’s the most simple thing you can do.” Even without designated rucking gear (more on that below!) starting a rucking routine is easy. You can add it to your regular weekly workouts as cross-training, or you can use a weighted ruck to add in certain strength-training moves during a walk or hike.Potential Risks Of RuckingAlthough rucking is a low-impact activity with all the above perks, there are still a few risks to be mindful of before you begin and when you’re out.Overuse InjuriesWith any weighted exercise, a major risk can be doing too much too soon. Walking for longer distances with a load might lead to overuse injuries, one 2016 study from the University of Wisconsin Milwaukee found. It’s easy to avoid by starting with lighter weight for a shorter distance and build gradually. About five to 10 kilograms in the pack is a good starting point, says McCarthy.Increased Overall FatigueFatigue did increase for soldiers who participated in long, weighted marches, a 2023 journal article from Military Medicine reported. The study measured fatigue by looking at energy expenditure, muscle exhaustion and cognitive engagement, and found that at the end of the march, stride length lessened while torso lean increased. During your ruck, if you are finding yourself leaning forward or compromising on good posture, take some weight off your back and recalibrate.Rucking Examples For BeginnersLoad up a pack and walk. A simple way to try rucking is by adding three to five kilograms to a backpack or rucksack. From there, slowly increase your rucking time by two to three minutes for every week you train, says Dugger.

    Go rucking on a treadmill. If you prefer an indoor sesh and have access to a gym, Dugger suggests using the treadmill. “Put your treadmill on an aggressive incline between eight to 12 percent and walk at a speed between three and five for about 10 to 30 minutes,” says Dugger.

    Do hill repeats. Find a hill in your neighbourhood and walk up and down it for your preferred amount of time while carrying your pack.READ MORE: What Is GORE-TEX? A Deep Dive Into The Viral FabricBest Exercises To Prep For RuckingIf all that has you eager to ruck, you can start strong and prep your body to maintain good walking form with the following exercises, as recommended by Dugger and Knight. Incorporate one or all moves in the middle of a ruck for added challenge, says Knight. Walk a kilometre, perform a few sets and then finish your ruck.1. Forearm PlankForearm Plank How to:Start on the floor on hands and knees.

    Place forearms on floor with elbows directly under shoulders.

    Step feet back, one at a time to create a straight line from top of head through heels.

    Engage glutes and push toes into the floor, and hold the position for at least 30 seconds.Why it rucks: Training your core is a smart way to prep for rucking, which requires plenty of core strength. If you want to ramp things up in your plank, Dugger suggests wearing a weighted vest.2. Reverse LungeHow to:Stand with feet shoulder-width apart and hands on hips. (Option to hold dumbbells at sides to level up.)

    Take a big step back with right leg and lower knee to tap ground, bending both knees to form 90-degree angles.

    Push through both feet to stand and lift right leg to return to start. That’s 1 rep.

    Continue alternating sides. Complete 10 reps per side.Why it rucks: The added weight of rucking can put stress on your joints. Reverse lunges prep your bod for the movement pattern of walking without as much stress on the knees, says Dugger.3. Jumping JacksHow to:Stand with feet together and hands at sides.

    Jump both feet out wider than hips distance apart and simultaneously swing extended arms out to sides and up above head.

    Jump feet back together, while lowering hands back to sides.

    Continue alternating in and out for 30 seconds. Work up to two and half minutes.Why it rucks: This simple move can be a solid way to prep for rucking. “Rucking is going to challenge your aerobic capacity and your conditioning,” says Dugger. “Jumping jacks are a great endurance and aerobic-based movement to improve your overall heart health.”4. Bent-Over RowHow to:Stand with feet shoulder-width apart with a soft bend in knees and a slight forward hinge at hips, holding a dumbbell in each hand or the ends of the rucksack.

    Holding the weight near your shins, squeeze your shoulder blades together as you pull the weight toward your rib cage. Drive your elbows back toward the sky and keep the weight close to your body as you lift.

    Reverse the movement to return to start. That’s 1 rep.Why it rucks: This move engages the largest back muscle, the lats, which helps with stabilising the back, neck and hips.5. Shoulder PressHow to:Start with feet shoulder width apart, hold dumbbells at shoulders with palms facing toward body. (Option to grip the ends of your weighted rucksack.)

    Engage core and lift weights straight above your head, until arms are extended with wrists, elbows, and shoulders in line.

    Reverse the movement to return to start. That’s 1 rep.Why it rucks: This move simultaneously engages multiple upper body muscles (anterior delts, triceps, and chest), which also help you hold your heavy pack.This article by Sabrina Talbert and Mattie Schuler was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team.  More

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    Make Your Own Age-Defying Breakfast Bars

    These beauty-boosting breakfast bars might just be the morning shortcut to glowing skin. The raw cacao helps improve circulation, zapping those panda-like bags, while pistachios are packed with vitamin E (essential for skin rejuvenation), helping to fade age spots and pigmentation. Bonus!

    Age-Defying Breakfast Bars

    Amy Hoppy

    Eat yourself gorgeous from the inside with this beauty-boosting breakfast bar recipe. It’s also wheat and dairy-free!

    Course SnackCuisine Healthy

    Servings 12 servingsCalories 289 kcal

    1 tsp coconut oil for greasing tray2½ cups rolled oats¼ cup raw cacao nibs100g pistachios shelled and chopped50g almonds chopped50g pumpkin seeds50g goji berries¼ cup coconut flour½ cup coconut flakes1½ cups almond milk (or coconut milk) divided5 medjool dates pitted and chopped2 ripe bananas
    Preheat oven to 120°C and grease a large ovenproof deep-dish tray.Place the oats, cacao nibs, pistachios, almonds, pumpkin seeds, goji berries, coconut flour and flakes into a large bowl. Mix to combine and form a well in the centre.Place one cup almond milk in a small saucepan over medium-high heat. Add in the dates and stir occasionally until the milk is bubbling and the dates start to break down, forming a syrup. Pour into the oat mixture and stir to combine.Mash the ripe bananas and, using a hand blender, blend in the remaining half cup of milk to form a thick liquid. Mix this into the oat mixture until everything is evenly covered.Press the mixture into the dish and bake for one hour, then turn the temperature up to 150°C and bake for a further 20 minutes or until the edges are nice and golden, but the mixture is still chewy. Remove and allow to cool slightly before slicing into 12 bars.

    Cook’s notes: To make the bars slightly sweeter, add half a cup chopped raisins or honey to the mixture.

    Keyword breakfast

    SERVES 12. Per serving (106g): 1 212kJ, 14g fat (4g sat), 35g carbs, 45mg sodium, 8g fibre, 9g proteinLooking for more granola-inspired breakfast recipes? Try this easy healthy chocolate granola recipe or why not whip up a batch of this youthful-glow granola.  More

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    Time For A Training Overhaul? Here’s How To Know When To Change Your Routine

    When it comes to exercise, one of the biggest challenges is avoiding a training plateau. After all, when you stop seeing progress, it’s tough to stay motivated and see continuous progress. So, how do you keep your workouts fresh and effective? The key is knowing when and how to change your exercise routine.Personal trainer and Women’s Health Cover Search 2024 finalist, Lelani Loots, shares expert advice on how to recognise a training plateau, how to change your exercise routine and how to keep up results.“Whether you should switch up your training depends on your goals, current progress and how your body is responding to your current routine,” says Loots. “If you’re seeing good progress and staying injury-free, you might not need a drastic change. Incorporating variations like different exercises, training splits or changing the volume/intensity every few months can help prevent plateaus and promote long-term gains.”Here are four signs it might be time to change your exercise routine:Injury or DiscomfortIf you’re experiencing chronic soreness or discomfort, it may be time to rest or try a different approach to avoid overtraining.Imbalance or OveruseIf certain muscle groups are overworked while others are underdeveloped, switching your training focus to the latter could help restore balance and prevent injury.BoredomIf you’re feeling unmotivated or bored with your workouts, it’s a sign you’re in a training plateau. Changing your routine can reignite your enthusiasm and keep things interesting.PlateausIf you’ve stopped seeing progress in strength, endurance or muscle growth, your body may have adapted to your currenttraining programme and it might need a new stimulus.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?Try this hack to (almost) never hit a training plateauTwo words: progressive overload. It involves gradually increasing the intensity of your workouts over time. This could be via: Extra weight – to build muscle and endurance

    Extra reps – to build endurance

    Added sets – to build muscle

    Different training variables – this could be speed, power or time, each addressing different goalsBy adding constant change, progressive overload training is one of the most effective methods for building strength and muscle. And, since it prioritises changing your routine, hitting a training plateau is less likely. However, like any approach, it has both positive and negative aspects. Here’s a breakdown:The Pros & Cons Of Progressive OverloadThe ProsStrength and Muscle Gains: Progressive overload ensures your muscles and nervous system are consistently challenged, which drives strength development and important muscle growth.Flexibility: You can apply progressive overload in many ways (increasing weight, reps, sets, or intensity techniques), making it adaptable to different goals (strength, hypertrophy and endurance).Structured Progress: It provides a clear framework for tracking progress and setting measurable goals. This can keep you motivated and help you avoid stagnation and plateaus.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreThe ConsRisk of Injury: If you push the intensity too quickly or without proper form, you increase the risk of injury. This is especially true when focusing solely on adding weight or reps without considering recovery or technique.Mental Burnout: Continuously aiming to increase load or reps can be mentally exhausting. Constantly focusing on progress rather than enjoying the process can take a toll on motivation and enjoyment of workouts.Over-training: If you constantly push yourself to overload without allowing enough recovery, you risk over-training, which can lead to fatigue, burnout and even muscle loss over time. Incorporating proper warm-ups, recovery and variety into your routine can help you avoid the downsides and lead to safe and effective progress.This article first appeared in the January/February 2025 issue of Women’s Health South Africa. More

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    What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?

    So you’ve got the healthy routine waxed. You’re doing regular workouts, you’re cooking your own healthy meals and you’ve cut back on the wine. So why are the waistbands of your leggings still digging in more than usual? The answer may lie in a concept called Non-Exercise Activity Thermogenesis or NEAT. And the good news is that you can totally make it work for you and even lose weight with NEAT!What Is NEAT?NEAT refers to the energy that you burn doing any activity that’s not eating, sleeping or formal exercise. This could include anything from walking the dog to fidgeting with your pen during a meeting that could have been an email.How Does It Help Me Lose Weight?You all know that weight loss (and when we talk about weight loss, we mean lowering body fat percentage) essentially comes down to the old calories in vs calories out equation: very simply put, if you burn the same or more calories than you consume, your body is less likely to store calories as fat. Well, this is where NEAT comes in.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsAccording to Dr James Levine, who first got us talking about the phenomenon and continues to study it, the difference between someone with high NEAT compared to a similar person with low NEAT can be up to 2 000 extra calories burnt per day! In a 2006 research paper, Levine observed that obese people tended to spend 2.5 more hours each day sitting than sedentary lean people. “If obese individuals were to adopt the lean ‘NEAT-o-type,’ they could potentially expend an additional 350 kcal per day,” he theorised. In other words, you could lose weight with NEAT.Why Am I Not Losing Weight When I Eat Well And Exercise?Think about your life pre-Covid. You probably walked a lot more then. At work, you’d be walking from your car or the station to your office. Maybe you even walked to work. In the office, you’d have to walk to the bathroom, the kitchen, the photocopier.Plus, you might’ve been hitting the shops more often pre-2020. Now we have all of our groceries at our fingertips thanks to Woolies Dash and Sixty60. And we’re all taking advantage of this convenience. Perhaps your life has changed and you’re not socialising as much or no longer going out dancing on a Friday night.READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds. Here’s WhyAll this translates into NEAT and extra calories burnt.  And that’s on top of the workouts you’re clocking. Now think of your new routine – our lives have changed pretty drastically since then with many of us no longer being in the office 24/7. Unless you’re Bruce Wayne, the daily commute around your house is not exactly a marathon. So even if you’re doing your usual daily workout, your overall activity may not be as high as it used to be.Ways To Incorporate More NEAT Into Your DayThe good news is that it’s actually pretty easy to increase your NEAT burn and potentially lose weight with NEAT. Start practising some of these habits:Keep Your Hands Busy. Get hold of a fidget spinner, Rubik’s cube or even just a piece of string that you can fiddle with while watching TV. Natural fidgeters have been shown to expend more NEAT energy than those who can sit still.

    Take Movement Breaks. Every 20 minutes, get up from where you’re sitting. Jump around, do a set of squats or just take a walk around the house.

    Embrace Inconvenience. You know how you’ve structured your home or home office so everything is conveniently within arm’s reach? Don’t do that. Rework your environment so that you’re forced to get up for things like a glass of water or a stapler.

    Stand More Often. Standing burns more energy than sitting. If you’re already spending hours sitting at your desk, don’t spend all your free time sitting on the couch. Try pacing next time you’re on the phone or standing for your next Zoom chat.Other ways to sneak NEAT into your day: Playing with the kids, walking the dog, gardening, housework. Essentially, just move. Your body will thank you. More

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    18 Running Clubs In South Africa To Kickstart Your Journey

    As the country’s running scene continues to evolve, a notable trend has emerged: more women are lacing up their shoes and hitting the pavement. For women joining running clubs in South Africa, it goes beyond hitting a PB; it’s a testament to the power of community and empowerment that running clubs offer. With the rise of trail running and the enduring appeal of marathons like the Comrades, Two Oceans and Otter Trail Run, South Africa’s running landscape is more vibrant than ever. To prove it, we graze the surface with some of the most popular running clubs in South Africa right now. What’s stopping you?Nation-Wide Running Clubs In South AfricaBurnt Run Club

    A welcoming space for women runners of all levels. Burnt Club meets every Saturday morning throughout the summer season (October through March) and has chapters throughout the country, from Bloem and Potch to Ballito and Stellies.

    Location: Various nationwide

    Days they meet: Saturdays during summer

    Time: Mornings

    Born2Run

    This club offers a mix of socialising and expertise,  including social runs, regular time trials and access to coaches. They meet every Wednesday evening. There’s also a branch in Pretoria, East London and CPT.

    Location: Johannesburg, Pretoria, East London, Cape Town

    Days they meet: Wednesdays

    Time: Evenings

    Distances: 5km & 8km

    Nedbank Running Clubs

    You’ll find a Nedbank Running Club almost anywhere in the country, with each running on a different schedule. A perk: at major races, visit the Nedbank gazebo and meet other club members from the country and stow your bag safely for free.

    Location: Nationwide

    Days they meet: Various

    Time: Various

    Distances: Various

    READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s Whyadidas Runners

    Join weekly events in different locations around the country, including team relays, roving running locations and fun activations. Find them in Durban, JHB and CPT.

    Location: Nationwide

    Days they meet: Various

    Time: Various

    Distances: Various

    Catch Me If You Can

    Calling themselves South Africa’s largest all-women running club, this crew has helped many women run together, connect and build lasting friendships. All levels, shapes and ages are welcome; activities include running, walking, hiking and trail running.

    Location: Gauteng, Cape Town

    Days they meet: Various

    Time: Various

    Distances: Various

    Run For Coffee

    An all-female running collective offering weekly runs all over the country. Every run starts at a coffee shop, where everyone gathers after to chat. They also host events regularly.

    Location: Nationwide

    Days they meet: Various

    Time: Various

    Distances: Various

    Running Clubs In JohannesburgRockies Running Club

    Welcoming walkers and runners alike, the club also has time trials, Comrades training and socials. They’re centrally located at Zoo Lake in Parkview.

    Location: Zoo Lake, Parkview

    Days they meet: Sundays

    Time: 06:00

    Distances: 16km & 40km, 5km time trial

    Thesis Run Cru

    Running for good vibes, this club meets up on the weekend to run and socialise. Something to love: they’re big on welcoming beginners, sharing expertise in nutrition and running.

    Location: Soweto

    Days they meet: Weekends

    Time: 06:00

    Distances: 5km – 25km

    Braamfie Runners

    This social crew meets on Saturday mornings and has grown into one of the largest crews in the country, catering to every level of runner. Big on socialising and running, there is no sign-up or fees required.

    Location: Braamfontein

    Days they meet: Saturdays

    Time: 06:30

    Distances: 10km

    READ MORE: Are Running Shoes Good For Walking? Here’s What To KnowRunning Clubs In GqeberhaCharlo Athletic Club

    A family-focused club, Carlo offers a community for everyday runners. With 126 members, you’re bound to make a friend!

    Location: Italian Club, Harold Road

    Distances: 5km & 8km time trials

    P-Easy Running Club

    Running, but make it easy-peasy. Tuesday mornings, find these fun-loving runners in Gqeberha chasing the sunrise and sometimes playing padel, too.

    Location: Summerstrand

    Days they meet: Tuesdays

    Time: Mornings

    Distances: 5km, 7km & 8km

    Crusaders Athletic Club

    On Mondays and Thursdays, this group runs together. Routes vary, but all are welcome, including walkers. The route is between seven to 10km.

    Location: St Georges Park

    Days they meet: Mondays & Thursdays

    Time: Evenings

    Distances: Various

    Running Clubs In DurbanSocial Runners Club

    Race-focused and fun, this club offers camaraderie in Durban and a fun, quirky presence on Insta.

    Location: Daily Dose coffee shop

    Days they meet: Fridays

    Time: Evenings

    Distances: 5km & 10km

    Durban Athletic Club

    Wanna be part of history? This is South Africa’s oldest athletic club, according to the website, founded in 1879. On a Thursday, the crew gather to run – there are three routes to choose from.

    Location: Kings Park Athletic Stadium

    Days they meet: Thursdays

    Time: Evenings

    Distances: Various

    Regent Harriers

    Originally founded as a training group for the Comrades Marathon, this crew attracts runners from all levels and meets every Tuesday and Friday in Durban North.

    Location: Durban North

    Days they meet: Tuesday and Friday

    Time: Evenings

    Distances: 10km to 30kmkm

    READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsRunning Clubs In Cape TownChicks Who Trail

    Like the name suggests, this crew hits the trails together – safety in numbers! Stemming from a need for a community for women to learn and challenge each other, the group meets every Thursday eve and grabs a beer after.

    Location: Atlantic Seaboard

    Days they meet: Thursdays

    Time: Evenings

    Running Late Club

    Born from the idea that you can start running at any time, any age, this supportive club offers “a place to belong”, per the website. They have a community on Strava, TikTok and Instagram.

    Location: Atlantic Seaboard

    Days they meet: Wednesdays

    Time: Evenings

    Distances: 5km & 7km

    Couch Potato Run Club

    This welcoming group aims to debunk the idea that running is a daunting experience. Instead, Couch Potato inspires and encourages members, especially beginners, and offers guidance from recovery, building fitness and confidence.

    Location: Citywide

    Days they meet: Various

    Time: Various

    Distances: 5km More

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    You’ll Never Want Cabbage Served Any Other Way (Seriously!)

    We love the salty, umami flavour of soy sauce: a splash adds depth to stews, zing to marinades and it’s an essential accompaniment for sushi and stir-fries… But it doesn’t always love us back. Why? Because it contains wheat – and some people are allergic to it. But at least there’s hope! Say hello to tamari. While both sauces are made from soy, tamari is distinctly Japanese and darker and richer in flavour than regular Chinese soy sauce. It also generally does not contain wheat (check the label to be sure) and is higher in protein than soy sauce. It’s great for stir-fries, roasting and salads with bitter greens, and you can pick up a bottle from Faithful to Nature (online shopping FTW). So, if you’re looking a delicious, Asian-inspired dish for lunch this week, read on…READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than Ever

    Cabbage Salad with Tamari Dressing

    Recipe by Amy Rankin

    A delicious, Asian-inspired dish ideal for lunch this week – and ready in minutes!

    Course Lunch, Main Course, SaladCuisine Asian

    Servings 4

    1 Mixing Bowl1 Whisk
    1 Whole red cabbage, finely sliced1 Spitz cabbage, finely sliced3 Tbsp Pumpkin seeds3 Tbsp Sunflower seeds3 Tbsp Sesame seeds3 Tbsp Flaxseeds10 g Coriander, leaves removed, stalks finely chopped100 g Cranberries, finely chopped100 g Almonds2 to 3 large Avocados, finely slicedAlfalfa sprouts, for garnishingTamari Dressing2 Tbsp Tamari1 Tbsp Honey4 to 5 Tbsp Extra-virgin olive oilJuice of 1 orange1 to 2 long Thin red chillis, finely choppedPinch of sea saltFreshly ground black pepper
    Toss all the salad ingredients together and garnish with coriander leaves and sprouts.Whisk the dressing ingredients together. Season to taste and add more olive oil or more tamari, if necessary.Salad serves six as a meal or 10 as a side dish.

    Keyword cabbage, tamari

    READ MORE: Yes, You Can Make Granola In The Air Fryer! Here’s Our Healthy Chocolate Granola RecipeThe Benefits of Raw Cabbage in Your DietRaw cabbage offers several health benefits, including supporting digestion, heart health and potentially reducing inflammation, thanks to its high fibre, vitamin C and antioxidant content. Here’s a more detailed look at the benefits of incorporating raw cabbage into your diet:Digestive HealthCabbage is a good source of both soluble and insoluble fibre, which promotes healthy digestion and regular bowel movements. The fibre in cabbage can help keep your gut healthy and may even support the growth of beneficial gut bacteria. The fibre in cabbage also adds bulk to stools, which can help prevent and alleviate constipation. Heart HealthCabbage contains antioxidants like anthocyanins, which may help protect against heart disease by reducing inflammation and improving blood vessel function. Some studies suggest that cabbage may help lower “bad” (LDL) cholesterol levels. Cabbage’s high polyphenol content may help minimise the risk of cardiovascular disease by avoiding platelet formation and decreasing blood pressure. Immune Support and Bone HealthCabbage is a good source of vitamin C, which is essential for a healthy immune system. It also contains compounds that may help reduce inflammation throughout the body. Cabbage contains minerals like calcium, magnesium, and potassium, as well as vitamin K, which are essential for maintaining strong bones.  More

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    5 Beginner Yoga Poses To Help You Sleep Better

    These yoga poses are beginner-friendly and all you need is an open space in your house. If you don’t have a yoga mat, place a towel down on your carpet. We recommend putting on some peaceful yoga music and flow your way to deeper sleep.Yoga Poses To Help You Sleep Better
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    5 Yoga Poses To Help You Sleep Better by Amy HoppyPose 1: Forward BendTo start, inhale as you lift your hands towards the ceiling for High Mountain pose. Exhale Forward Bend, hinging from the hips (bend your knees as much as you need to). While in a Forward Bend pose, you can straighten your legs, pedalling out one at a time, stretching your hamstrings. Grab opposite elbows and hang out in a ragdoll-like pose. Sway gently from left to right before slowly coming all the way up.Benefits: Stretches the hamstrings, calves and hips while reducing anxiety, relieving stress and calming the mind. Creates a calming effect on the brain.Pose 2: Child’s PoseWith knees to the edge of the mat, toes to touch, hips towards heels, extend your arms out in front of you, lifting elbows off the mat. Place your forehead on the mat, gently rolling from left to right.Benefits: Stretches hips, thighs and ankles while reducing stress and fatigue. Gently relaxes muscles in the front of the body while softly stretching muscles at the back.Yoga Pose 3: Shoulder Stand (to Ear Pressure Pose)Begin lying down and then use your core to lift your legs up. Place your elbows firmly on the mat, hands to your bra strap line to assist with holding the lift with a straight spine. Straighten legs. Hold for one minute. When you feel ready, you can add Ear-Pressure pose to this move. Gently bend your knees and press the inside of the knee area into the ears on each side of your heading, blocking out sound.Benefits: Shoulder stand pose helps to improve circulation, calm headaches and relax the mind. Ear-Pressure pose (aka deaf man’s pose) helps calm the mind by activating the parasympathetic nervous system. It also removes excess stimuli.Yoga Pose 4: Legs Up The Wall PoseAny wall surface will do. The trick is to get your bum as close to the wall as possible. It might feel uncomfortable initially, but soon your body will relax into the pose. Focus on slow, steady breath and stay in the posture for 10 minutes.Benefits: Deep relaxation, soothes swollen legs and feet, stretches hamstrings and lower back while relieving tension in the lower back (practise while experiencing period pain). This is a great pose to do before setting up for your nighttime routine as it really helps to calm the mind.Yoga Pose 5: Corpse PoseStart by lying down on the mat, feet and hands to the edges of the mat, hands facing upwards in a gesture of openness. Close your eyes and focus on your breath as you settle into a state of meditation. Try to remain as still as possible. Option 2: Bring your feet to touch and let your knees drop out towards the sides. Stay in this position for 10 minutes without moving. No fidgeting, no scratching.Benefits: Sensory stimulation and external distractions are minimised to help the body completely relax. With a grounded body, mental energy can be channelled inwards and the mind can start to explore the body from the inside. This posture increases self-awareness and introspection, which has been linked to decreased symptoms of anxiety and depression.Tips for meditatingIf you don’t have time to do all five of these, just spend five to 10 minutes with your legs up against the wall. Remember to focus on your breath and clear your mind. Use the breath in each of these postures to keep your focus on being present on the mat, aware of your body.Yoga/Meditation Cushion 1/2 Moon

    Sattva Yoga Gear Black Meditation Cushion

    Crescent meditation cushion

    When your mind starts to wander out the room, bring your attention back to your breath. When thoughts pop up, accept them and let them go. Let them pass through without attaching emotion to them and focus again on the breath.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    The 411 On Wall Pilates Workouts From Experts. Plus, A Go-To Wall Pilates Routine

    Any woman on social media would know wall Pilates workouts: the trend that racked up over 22 million likes on TikTok is peppered throughout your daily scroll, purporting a slender, stronger frame using just a wall. But do wall Pilates workouts do all they claim to? WH spoke to experts for the 411.So, What Is Wall Pilates Anyway?  Simply put, it’s Pilates… with a wall. The firm object, says Pilates instructor Jordyn Stoos, “can help balance and stability for those that might need to build their strength, whilst performing a limited Pilates repertoire.” Pilates is by nature a low-impact exercise modality that focuses on core and stability while enhancing flexibility. By adding a wall (or any stable surface), Pilates becomes more accessible. “It’s a built-in guide that helps with alignment, posture, and control, making exercises more intentional and precise,” says Melissa van der Walt, a Pilates instructor.What Are The Benefits?“Wall Pilates is incredibly functional, meaning it improves strength and mobility in a way that translates to better posture, reduced back pain, and a stronger core for everyday movements,” says van der Walt. “The wall acts as a built-in resistance tool, balance aid, and alignment checker all in one—so it’s way more than just a substitute for a bench or the floor.”Wall Pilates workouts help activate your core muscles:It offers deeper core engagement, since pressing into the wall “forces your deep core muscles to activate properly, making ab work more effective,” she adds.It aligns your practiceFor everyone wanting to appear more confident, taller and slimmer, consider the wall a free tool. As a built-in guide, the wall forces proper alignment and reduces lower-back strain.It’s a boon for balance “What people often don’t realise is that balance in itself needs to be strengthened, too,” says Stoos. “I often have clients that find themselves so surprised when I ask them to do a balance exercise and they topple over!” To combat this, the wall is great for checking posture while balancing and using stabiliser muscles. Stabilisation exercises, like balancing, “helps to activate the core and strengthen the spinal stabilisers,” says Stoos.READ MORE: 7 Proven Pilates Benefits And The Best Apps To DownloadWhy Wall Pilates Workouts Might Be Right For YouYou’re older: Balance and bone density decline as you age. Wall Pilates offers a strength workout that helps improve balance and muscle strength, a key factor in bone-building.

    You’re a Pilates newbie: “It offers extra support so you’re not compensating with the wrong muscles,” says van der Walt.

    You’re post-partum: This gentle workout focuses on deep core strength, including those all-important pelvic floor muscles, which are compromised during childbirth.

    You want a challenge: No cheating when you’re up against the wall, says van der Walt. “There’s no momentum or “cheating” the movement – your muscles have to do all the work.” Plus, she adds that the extra level of resistance (I.e., pushing against the wall) forces engagement, making even simple movements more challenging.

    You need low-impact movement: If you’re recovering from an injury, wall Pilates workouts are easy on the joints but still challenge muscles.READ MORE: What You Need To Know About Doing Pilates For Weight LossCan Wall Pilates Help With Weight Loss?Weight loss is a specific balancing act that involves calories, yes, but also hormonal balance, science says. Still, movement is a great way to move the needle and wall Pilates can be part of your movement routine. For body recomposition, i.e., adding muscle tone and definition, wall Pilates can help you achieve that, says van der Walt. “It’s fantastic for toning, sculpting, and increasing muscle endurance,” she explains. “But body composition shifts come from a mix of:Progressive Resistance – Over time, you need to increase intensity (using body weight, resistance bands, or even light weights) to keep building muscle.

    Nutrition – No workout alone will change body composition without proper nutrition to support fat loss and muscle retention.

    Overall Movement & Cardio – Pilates strengthens and sculpts, but adding walking, strength training, or other movement will amplify results.”Also, remember that muscle is a key component in minimising fat stores. Per van der Walt, wall Pilates can help strengthen your core, increase muscle endurance, improve posture and support joint health and mobility. And let’s be real: those are all very worthy pursuits for overall health.Your Go-To Wall Pilates No-Equipment WorkoutFollow this simple no-equipment at-home wall Pilates workout from van der Walt to get your gains:
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    READ MORE: 15 Pilates Exercises That’ll Work Your Core From Every Angle Without Any Equipment More