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    From Everyday To Race Day, The HOKA Clifton 10 Delivers

    You know when your running shoes fit so well, you barely notice them? Like they’re just… part of your feet? That’s pretty much the HOKA Clifton 10 experience. The Clifton series has been a long-time favourite in the running world, and trust us, this latest version really steps things up.First off, the fit around the heel is spot on – secure without feeling restrictive. No annoying slipping, just a confident, locked-in feel so you can focus on your run. When you stride out, the shoe moves naturally with you, smoothing out the feel of the road and adding a lovely bit of cushioning underfoot. It just makes the whole run feel easier.Your toes get decent room to move as well, which means no rubbing or pinching, just straightforward comfort, kilometre after kilometre. There’s a reassuring stability there too, giving you a little extra confidence with each step. Oh, and getting them on and off? Simple. No wrestling required, which is always a win when you’re keen to get going. READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & TrailClifton 10 ReviewsDon’t just take our word for it. Listen to Anele and Liza:“Honestly, the Clifton 10 is the best Clifton yet. The 8mm stack height is pure magic. My long, easy runs have never felt this good. It’s just… smooth,” says Anele“These Clifton 10s have been my go-to for weeks. They’re lighter, more responsive. I can feel the energy return, especially on those longer distances. They’re supportive, stable on the road and seriously breathable. I love how they balance comfort and responsiveness – perfect for everyday training and race day, says Liza”Want to feel this for yourself? Find your nearest running store and try them on. Trust us, your feet will thank you. Check out HOKA.AFRICA for more. READ MORE: The New HOKA BONDI 9 Just Raised The Comfort Bar (Again)HOKA HALF RUNFEST

    And hey, if you’re up for a fun run, join us at the HOKA HALF RUNFEST in Pretoria, May 3, 2025! It’s going to be a blast with 5k, 10k and 21k options, plus all sorts of cool stuff. We’re talking awesome vibes, incredible energy, and maybe even a post-run caffeine boost, thanks to Run 2 Coffee!

    Plus, for all you students, keep an eye out for special perks brought to you by Varsity Vibe. Let’s make some memories together, powered by HOKA! Details here hokahalf.co.za**WH Partnership More

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    “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

    For those of us who prioritise daily activity yet spend long days in primarily sedentary postures, keeping your frame ache-free can be a serious challenge. One major pain point for serial hunched-over desk job workers is the shoulder joint. Good news: The best shoulder stretches can be done anywhere, whether they’re integrated in your pre-workout warmup or in bite-sized sessions at your desk throughout the day.Poor posture throughout the day, like when sitting at a desk, puts stress on the neck and shoulder joint, says Dr Sabrina M. Strickland, an orthopaedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. On top of adding shoulder and core strengthening exercises into your workouts, prioritising stretching can help combat stiffness, she says. You may have the strengthening part covered in your sweat sessions, but stretching often gets overlooked as a key component of a well-rounded fitness regimen. While cross-training (engaging in a variety of training modalities, such as a combo of strength training and running vs. just one), yoga and functional strength training can help offset shoulder pain, incorporating shoulder stretches into your daily routine is key for overall and long-term shoulder health. That’s why in collaboration with Dr. Strickland and Roser, we’re offering up our favourite shoulder stretches to promote healthy, mobile and strong shoulders.READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STATMeet the experts: Dr Sabrina M. Strickland, is an orthopaedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. Holly Roser, is a trainer, sports nutritionist and the owner of Holly Roser Fitness in the US. Rachel Tavel, is a doctor of physical therapy and strength and conditioning specialist.Benefits Of Shoulder StretchesShoulder stretches are essential for keeping your shoulders flexible, reducing tightness, preventing injury and making up for deficits caused by overuse or poor mechanics, especially as you get older, says Dr. Strickland. “Since stretching can help you maintain your mobility, it’s an important piece of aging healthfully and promoting longevity,” says Rachel Tavel, a physical therapist and strength and conditioning specialist. Over time, shoulder mobility tends to decrease, but regular stretching can help you maintain your range of motion, making it easier to stay active and feel good in your daily life, according to a 2022 study in JSES International.How To Perform Shoulder Stretches SafelyWhen it comes to any new stretching routine, it’s important to stay within your comfort zone. Always stretch within your available range of motion – meaning you don’t need to achieve the full expression of each move right away. Instead, start by moving through a pain-free range to explore your current mobility, and as you become more comfortable, gradually deepen your stretch. For those who don’t stretch or exercise frequently, it’s best to start with shoulder stretches two to three times a week to build up mobility. If you’re more active, you can incorporate these stretches into your routine five to six times a week. Since these are mobility exercises, you can perform them regularly without much risk of injury, as long as you maintain proper form and respect your body’s limits.What Causes Shoulder Tightness?Shoulder tightness is often caused by poor posture, especially from slouching or hunching over when sitting for extended periods of time. It can also result from stress, which makes you tense up your muscles (commonly in the trapezius muscles), or from overworking the shoulder muscles during exercise. Lack of movement and long periods of inactivity can also contribute to stiffness in the shoulders and upper back, making it important to stay active by incorporating stretching throughout the day.Of course, shoulder pain can also stem from overworking the joint. Athletes – particularly those who repetitively throw or swing items, like baseballs, golf clubs or tennis rackets – are most prone to tightness and pain, says Dr. Strickland. READ MORE: This No-Equipment Upper-Body Workout Blasts The Arms And ShouldersHow To Prevent Shoulder TightnessTo prevent shoulder tightness, focus on maintaining good posture, especially if you sit at a desk, drive a lot or look down at your phone or computer often. Incorporating regular shoulder stretches and exercises into your routine is a great way to keep the muscles flexible and strong, says Roser. Take breaks throughout the day to move around when sitting for long hours, and if you’re into lifting weights, balance your workouts with proper warmups, cooldowns and avoid overloading your shoulders with heavy weights too quickly to prevent hindering mobility.Important note: If you’re dealing with shoulder pain or have experienced shoulder issues in the past, it’s a good idea to consult a doctor or physical therapist before adopting these stretches in your routine. Your healthcare provider can help rule out any underlying issues that may require specific treatment and offer guidance on which stretches are or are not safe for you.Best Shoulder StretchesTime: 10 minutes | Equipment: Foam roller (optional) | Good for: Shoulders, chest, upper backInstructions: Choose 4 to 6 shoulder stretches from the list. Perform each one for the duration or number of reps indicated below, repeating on the opposite side when applicable. Once you’ve completed one round of stretches, repeat the cycle for a total of four rounds. Keep in mind that static stretching before exercise can increase your risk of injury, says Roser. So, if you’re stretching as part of your warmup, we recommend sticking to the dynamic stretches listed below.Knowledge boost: Static stretching refers to holding a position isometrically for a given duration, while dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.1. Arm CirclesType: DynamicHow to:Stand with feet hip-width apart, arms extended out to sides.

    Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

    After about 30 seconds, reverse the direction. That’s 1 set.2. TYWType: DynamicHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

    Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

    Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape. 

    Continue repeating the sequence for 30 to 60 seconds. That’s 1 set.3. Child’s PoseType: Static How to:Start in a kneeling position, with shins flat on the ground.

    Rest your butt on your heels, knees slightly wider than torso and hands in lap.

    Walk your arms out on floor to extend in front of you.

    Lower stomach down onto thighs, and rest forehead on floor. Hold the position for at least 60 seconds. That’s 1 set.READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain4. Thread The NeedleType: Static or dynamicHow to:Begin on all fours.

    Lift your right arm up towards the ceiling while keeping your gaze on your hand as you move.

    Lower right arm to ‘thread the needle’ in between your left hand and left knee, dropping your right shoulder towards the ground and resting the right arm on the ground. 

    For static stretching, hold this position for 30 to 60 seconds, then repeat on the other side. That’s 1 set. For a dynamic version of this stretch, alternate between lifting your arm towards the ceiling and ‘threading the needle’ for 10 to 15 reps on each side. That’s 1 set.5. Overhead Triceps StretchType: StaticHow to:Stand tall with arms relaxed by sides.

    Raise right arm straight up.

    Bend right arm and place right palm behind head.

    Place left hand on right elbow and gently draw right arm back and over toward the left. Stop when you feel a stretch in the back of right arm.

    Hold for 30 seconds, then repeat on the opposite side. That’s 1 set.Pro tip: To optimise the benefits of this stretch, maintain an upright position with your head rather than allowing it to drop forward.6. Arm SwingsType: DynamicHow to:Stand with feet about hip-width apart and arms relaxed at sides. Raise arms up to shoulder height.

    Swing both arms forward so they cross in front of you.

    Swing both arms backwards so they open up behind you. That’s 1 rep. Continue for 10 to 15 reps or 30 to 60 seconds, keeping your movements fluid and controlled, avoiding any sudden or jerky movements.Pro tip: Start with a smaller range of motion, then gradually increase the speed and range as you warm up.READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible7. Behind-The-Back StretchType: Static How to:Stand tall with feet hip-width apart and arms relaxed by sides.

    Clasp hands behind back so that your fingers are interlocked.

    With hands clasped, let shoulder blades come together and try to reach hands toward the wall behind you. You should feel a stretch in the shoulders and chest. Hold this stretch for 30 to 60 seconds. Repeat 2-3 times. That’s 1 set.8. Open BooksType: DynamicHow to:Start by lying on right side with knees bent and head resting on right arm, a pillow or a yoga block. Your arms should be straight out in front of you with palms facing each other.

    Begin by lifting your top (left) arm up and allowing it to reach toward the ceiling then to your left, like you’re opening a book. Simultaneously turn head to follow your left hand until you are looking to the left side. Keep hips facing toward the right.

    When you get to the “open book” position, hold for about 5 seconds, breathing deeply and focusing on the stretch in the front of the top shoulder.

    Return to the starting position. That’s 1 rep. Repeat the stretch for 10 to 15 reps, then switch sides.9. Cross-Body StretchType: StaticHow to:Stand with feet shoulder-width apart facing forward.

    Keeping the left arm straight, extend it directly across chest. Use right forearm arm to gently pull the left arm into your body.

    Hold the stretch for 30 to 60 seconds, then repeat on the opposite side. That’s 1 set.Pro tip: Keep your shoulders relaxed and avoid hunching them toward your ears.READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain10. Downward DogType: Static or dynamicHow to:Start on all fours.

    Tuck toes and lift hips into air, extending legs to straight and shifting weight back into feet so body forms an upside down “V” shape.

    Hold isometrically or pedal through your feet for about 60 seconds. That’s 1 set.Pro tip: If you’re experiencing tightness in the hamstrings or lower back, lift your heels and softly bend your knees to modify. If your shoulders are hurting, try moving your hands wider apart or rotating your hands outwards by about 45-degrees.11. Supine Pec StretchType: Dynamic How to:Lie on back with knees bent, feet flat on the ground and a foam roller under you, down the length of your spine with head resting on it.

    Lift arms straight up toward the ceiling with palms facing each other.

    Open arms horizontally into a T position until your hands rest on the floor with palms facing up. (If you don’t have the flexibility to have them rest on the floor, it’s okay for them to hover over the floor.)

    Hold for 30-60 seconds, allowing gravity to increase the stretch. You should feel a gentle stretch in your chest, biceps and the front of your shoulders. Repeat 2-3 times. That’s 1 set.This article by Talene Appleton and Julia Sullivan was originally published on Women’s Health US. More

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    A Healthy Apple Crumble Recipe That’s Perfect For The Weekend

    Say what? The theory goes: apples are high in pectin, which binds with water and limits the amount of fat your cells can absorb and store. Now that’s a good reason to whip up an apple crumble, right?Another reason it can add to weight loss? Apples are packed with fibre, which slows down the digestive process and keeps us fuller for longer. In a study published in the journal Nutrition, scientists found that instructing participants to eat an apple before meals resulted in significant weight loss. Plus, they’re packed with antioxidants, so go ahead and chomp one to boost your overall health.RELATED: Seriously Though, How Many Kilojoules Are In An Apple?Try This Healthy Apple Crumble RecipeStruggling to get your apples in? Make this pudding and feed it to the whole family – it’s so healthy, you could eat it for breakfast! Plus, it’s gluten-free, and if you swap out the honey for agave, it’s vegan too. We made this recipe using Fresh Earth’s granola, but you can always make your own delicious DIY granola at home.

    Healthy Apple Crumble

    Amy Hopkins

    Gluten-free, breakfast-friendly and almost too good to share. This apple crumble is best served warm with coconut cream – and can easily go vegan if you use agave instead of honey.

    Prep Time 5 minutes minsCook Time 40 minutes mins

    Course Breakfast

    Servings 4 servings

    5-7 Golden Delicious apples peeled, cored and sliced into moons½ tsp ground cinnamon½ tsp ground nutmeg½ tsp ground clovesHandful of pitted dates chopped350g gluten-free granola (honey flavour)½ cup  coconut oil melted2-3 tbsp honey or agave syrup (for vegan)
    Preheat oven to 160 degrees Celsius.In a baking tray or tart tin, lay out apple slices in concentric circles, overlapping in layers.Sprinkle over spices and scatter chopped dates over.Mix granola with coconut oil and spoon over apples until completely covered. Cover the tart tin with foil and bake for 30 minutes or so, until apples are soft. Remove foil, drizzle honey or agave syrup over the granola and bake for a further 10 minutes until golden. Serve warm with a drizzle of coconut cream (optional).

    Keyword Apple Crumble, breakfast

    Shop Gluten-Free Granola & Muesli: Health Connection Gluten-Free Muesli

    Gluten-Free Granola Honey

    Simple Truth Gluten-Free Muesli

    Looking for more recipes? Check out this easy air fryer milk tart worth sharing. Plus: Fudgy brownies that’ll make your diet seem decadent. Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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    4 Reasons To Switch To Low GI Bread, According To A Dietician

    Good news! You don’t have to cut out bread if you’re trying to eat healthier. But don’t just take our word for it. A dietician gives you the low GI bread benefits that will help you make better choices for your body. Whichever way you slice it, the benefits are huge and we’re sure you’ll be upgrading your simple sandwich soon.Meet The Expert: Mpho Tshukudu is a registered dietician, integrative and functional nutritionist, gut health expert, pilates teacher and author of Eat Ting: Lose Weight, Gain Health, Find Yourself, a book about South Africa’s best traditional foods that’s co-authored with chef and food anthropologist Anna Trapido.What Is Low GI Bread Actually?First things first, Low GI stands for low glycemic index – which is a fancy term meaning ‘gly’ (sugar) ’emic’ (blood). “Simply put, it’s the rate at which different carbohydrate sources increase our blood sugar levels,” says Tshukudu.“When we eat carbohydrates (e.g. vegetables, pasta or even bread), they convert to sugar during digestion – which gets released into the bloodstream. Soft foods with no fibre (e.g. white bread, white rice or white potatoes) get digested quickly,” explains Tshukudu. She adds: “But something as dense as brown rice with lentils, Low GI bread, samp and beans or madumbi will take longer to digest – leading to a slow and sustained release of energy.”How Does Low GI Bread Work?According to Tshukudu, low GI bread is made using less refined ingredients that digest slowly. “This helps to regulate blood sugar levels and prevents spikes, making low GI bread an excellent choice for people living with lifestyle diseases, particularly diabetes,” she says.READ MORE: 8 Healthiest Cheeses To Add To Your Diet, According To A NutritionistWhy Should I Eat Low GI Bread Instead Of White Bread?While we’re on the subject of healthy bread, you should know that white bread is baked using refined flour – meaning that it has no fibre.“After consuming white bread, blood sugar levels rise rapidly. High blood sugar levels are not advisable for people with high blood pressure, diabetes and heart disease because it affects their health adversely.” Hmmmm, now that’s food for thought!Why Does Low GI Bread Make Me Thirsty?Accoriding to Tshukudu, low GI bread can sometimes make you feel thirsty because it’s made with whole grains and fibre, which need more water for digestion – which creates thirst.When Should Your Biggest Meal Be?Portion sizes are important, she says, explaining that our metabolism slows down as the sun goes down.“You can get away with having a big lunch because chances are you’re active during the day. It’s also understandable that modern day working styles have us eating a sandwich for lunch, then we reserve the big meal for the evenings – but it should actually be the opposite,” says TshukuduShe adds that supper should be our smallest and lightest meal because come nighttime, our bodies’ main focus is not digestion but relaxation.How Late Should You Eat Before Bed?Allow one two to three hours between dinner time and bedtime for thorough digestion to take place and to avoid indigestion. “Because digestion is slower, the food stays longer in the stomach, says Tshukudu.“You have a food pipe and a wind pipe, therefore lying down soon after eating increases the risk of the food going in the wrong direction. The stomach environment is water and acid; digestion is taking place meaning there’s increased volume in there,” she says.Imagine a ballon filled with water lying sideways, the water is likely to push in an upward direction. This is the same with digestion.” Tshukudu warns that if a tiny particle of food goes into the wind pipe, it could cause Aspiration pneumonia.Knowledge boost: Aspiration pneumonia is a bacterial infection in your lungs that can happen when you inhale something other than air (like food, liquid, stomach acid, saliva or vomit) into your wind pipe/respiratory tract.4 Low GI Bread Benefits You Need To Know About1. It Gives You Sustained EnergyIf you’re someone living with lifestyle conditions or are closely watching your weight (or maybe someone close to you is), the lower GI breads are your best friend. That’s because they’re made out of whole grains and high fibre. Fibre is your gut’s best friend – memorise that! “Gut health is actually something that I focus on a lot for my clients because a healthy gut positively impacts every system in your body. Because whole grains are are high sources of B vitamins, magnesium and iron, they aid with bone health and sustained energy,” explains Tshukudu.READ MORE: 3 Delicious Matcha Recipes Loaded With Antioxidants2. You Can Have It Daily……Because it’s Low GI! Think of it as eating mabele, brown rice with lentils or samp and beans (otherwise known as umnqgusho) which are all low GI carbohydrates.“You can literally have the bread for breakfast, lunch and supper,” remarks Tshukudu. “This is the reality for most South Africans – we are a nation that eats a lot of bread. If local bread brands know that people are on average, eating bread more than any other starch, for convenience and cost – then I think it’s responsible that consumers be given healthy, better quality breads that boast variety,” says Tshukudu.4 Healthy Breads To Try

    SASKO’s Low Gi Cranberry Brown Bread is a hit with children, and can be paired with cheese or peanut butter.

    Woolworths has their Wholewheat Brown Bread. It’s packed with crushed wheat, linseeds, sunflower and sesame seeds – and it’s low in saturated fat.

    READ MORE: Experts Explain If You Should Actually Eat Carbs At Night3. It’s A Healthier Option For The GutLow GI bread is typically made from whole grains, which are rich sources of fibre. Fibre plays a key role in promoting healthy digestion, reducing the risk of constipation by regulating bowel movements and other gastrointestinal problems. “Fibre also feeds the good gut bacteria, which play an important role in digestion and overall health,” explains Tshukudu. 4. It’s Great For Weight ManagementOn a weight loss or maintenance journey? You tend to eat less with lower GI breads because fibre absorbs a lot of water and takes longer to process. This means you don’t get as hungry or as quickly as someone who, for instance, has just eaten white bread.“Low GI bread can help with weight management by slamming the brakes on cravings and cravings. For instance, someone who eats white bread would need around four slices of bread to feel satiated. But, on low GI bread, they would need two slices max.”Often when I tell my clients that they have to cut back on the number of slices when they switch over to low GI bread, they are quick to assume that they won’t cope,” shares Tshukudu. But because low GI makes you feel full in a way that white bread may not.Some Ideas To Pair With Your Low GI Bread“Always remember to pair your Low GI bread with healthy protein and fats such as peanut butter, hummus, eggs, chicken breast, fish and avocado among others to stay full for longer,” advises Tshukudu. More

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    Unfold More Of What Matters With Huawei’s Game-Changing Mate XT

    The future has just unfolded. The HUAWEI Mate XT | ULTIMATE DESIGN, the world’s first tri-fold smartphone, has officially landed in South Africa, and it’s about to change how you move, work, train and thrive. Whether you’re planning workouts, running your business, tracking progress, or streaming your favourite post-gym series, this device finally flexes as hard as you do.And it’s not alone. The launch of the HUAWEI Mate XT is accompanied by the local arrival of the HUAWEI Mate X6, Huawei’s slimmest and toughest foldable yet – delivering next-level durability and flagship performance for high performers who don’t settle.
    [embedded content]
    All of this is being unveiled on the same day Huawei announces its new partnership with the legendary Mamelodi Sundowns Football Club. Because when it comes to innovation, performance and winning mindsets, Huawei knows champions recognise each other.Go Big, Then Fit It In Your PocketWith the Mate XT | ULTIMATE DESIGN, Huawei has created a tri-fold smartphone that unfolds into a full 10.2-inch display. This gives you space to multitask, map out goals, check fitness data, scroll your socials, and even stream a class all in one sleek device. Folded, it’s barely thicker than a regular smartphone. Unfolded, it’s the thinnest foldable in the world at just 3.6mm.Its ultra-thin leather back adds a premium feel while staying lightweight, perfect for tossing into your gym bag or slipping into your pocket between meetings and workouts.This is no ordinary display. The Mate XT features Huawei’s 3K HUAWEI X-True™ Display with a Multiview in One experience that lets you shift between single, dual, or triple-screen modes – like switching gears between a run, a meeting and a recipe app. Whether you’re on a Zoom call, reviewing a training plan, or checking your macros, you’ve got all the space you need.You move fast. Your phone should, too. The Mate XT’s XMAGE camera system offers a 10-step adjustable physical aperture, wide to telephoto versatility, and Ultra Speed Snapshot for capturing every rep, sprint, or smile in crisp detail. Whether it’s gym selfies, progress pics, or scenic adventure shots, it’s all here without compromise.Engineered For Your HustleHuawei didn’t just fold a screen. They reimagined what a foldable could be. The Mate XT’s tri-fold hinge is made from ultra-high strength steel and is built to handle daily use and constant movement without losing its smooth, precise feel. It’s durable, flexible and designed to move with you, just like your training.Prefer One-Fold? Meet The HUAWEI Mate X6Alongside the Mate XT comes the HUAWEI Mate X6. This is the foldable for those who want strength, clarity and performance in one refined form. Featuring dual OLED screens protected by 2nd Gen Kunlun Glass and housed in an aerospace-grade aluminium frame, the Mate X6 is ready for active lifestyles.With its advanced Ultra Chroma Camera and ten-size adjustable aperture, it’s built to capture true-to-life colours and pin-sharp images even in low light. Whether you’re out hiking, cooking with friends, or hitting personal bests, the Mate X6 is designed to do it all, and even better, it does it well.Unfold More. Do More. Be More.The HUAWEI Mate XT | ULTIMATE DESIGN and the HUAWEI Mate X6 are now available at Huawei’s official online store. Plus, Huawei Experience Stores in select retailers across South Africa. HUAWEI Mate XT ULTIMATE DESIGN

    HUAWEI Mate X6

    For the month of April, customers purchasing a HUAWEI Mate XT | ULTIMATE DESIGN, will receive a year’s free Premium Service, including one year HUAWEI Care+, VIP Services and a free screen protector. It’s time to stretch your potential. Unfold what’s next.**WH Partnership More

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    For Overwhelmed Mothers, The Parent Hub Provides Much-Needed Relief

    The postpartum period is a critical phase for new mothers, marked by significant physical, emotional and psychological adjustments. Studies underscore the essential role of community and social support during this time. However, after the short maternity leave, many mothers feel unsupported. This spurred mom Christie Buss to create her own support circle, now a sprawling community called The Parent Hub.Studies Show New Mothers Need More SupportA study conducted in the City of Tshwane explored the experiences of first-time mothers discharged early from healthcare facilities. The findings revealed that these mothers often lacked confidence and the necessary knowledge to care for themselves and their newborns. The study concluded that alternative forms of social support are crucial to ensure a smooth transition into motherhood.It’s something that Christie knows from first-hand experience: after giving birth to her third child, she felt isolated and unable to cope. “I really felt a little bit alone, exhausted, and like, I didn’t know what I was doing, and it was just such an overwhelming, lonely journey,” she says of that time. Her newborn had what doctors thought was bad colic (which later turned out to be an allergy to Christie’s breast milk) and needed Christie’s attention at all times. It meant she had no time for herself, much less for her friends. “My friends kept on being like, ‘Okay, well, can we do a wine night yet?’ And I was like, ‘Guys, I can’t, I don’t have anyone to give my baby to. He screams all the time. He needs me all the time.’”The Power of Communities like The Parent HubChristie Buss, founder of The Parent Hub

    At the time, she had already built the online infrastructure for The Parent Hub, but hadn’t hosted any in-person meet-ups. In desperation, she dropped a message on the Facebook page: “I was like, ‘Would anyone like to go for a walk?’”. Standing in the parking lot at TPH’s first-ever meet-up, Christie wasn’t sure if anyone would show, or if it would help. But four women pulled up with their babies. As they walked together, Christie opened up about her experience in new motherhood. “And out of those four ladies, three of their babies also had colic, and they were exhausted,” Christie recalls. “In that moment, I was just like, ‘Oh my goodness. This is so needed. This is so needed.’”Studies back up Christie’s experience. A paper in Frontiers in Psychiatry notes, “Perceived lack of social support is a risk factor for developing mental health problems. Insufficient or inappropriate professional support for both parents has been reported by many studies.” There’s more: many of the countries deemed the world’s happiest are also ones with most gender equality, according to research. This equity includes opportunities for women’s career advancements and crucially, generous paid leave policies for parents. These countries also boast affordable child care. All of these create a supportive environment for mothers.What Communities For Moms Can OfferThe Parent Hub has since grown from weekly walks in one area to a sprawling initiative. They operate in the Western Cape, Johannesburg, Port Elizabeth and Durban. TPH also hosts different avenues for connection, with meet-ups for sea swimmers, businesswomen and yogis. And, once mums of newborns settle into a routine, many stay to assist new mothers joining the community. Christie hopes to expand the programme to include support for mothers of older children, too, but would love more mothers to help expand the project. Ultimately, TPH hopes to create an environment where mothers feel less alone. “I realised that we live in this world where the majority of families are no longer where dad goes to work and the mum stays at home, looking after a baby and creating community,” says Christie. “Many of us are working and cleaning the house and cooking, and unfortunately, the thing that we’re leaving behind are friendships and community.”The Parent Hub is on Facebook, Instagram and has a website. More

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    Why Runners Are Obsessed With The New Nike Vomero 18s

    Sometimes pounding the pavement feels exactly like that – pounding. But what if your easy jogs, recovery runs, or those first tentative tries could feel seriously, blissfully plush? Nike might just have answered our prayers with the brand-new Vomero 18. It’s the latest release of their much-loved cushioned runner, and trust us, it’s designed to help you love every single step. Whether you’re lacing up for the first time or you’re a seasoned pro logging serious kilometres, the Vomero 18 is all about delivering a supremely soft ride that’s kinder to your body.Stacked To The Max!Nike’s calling it ‘maximum cushioning,’ and frankly, we’re here for it. The Vomero 18 boasts the highest stack height ever in the Vomero family. Translation: more glorious cushioning packed between your feet and the road, making every stride feel softer and lighter.Even better, the design crew tapped into specific insights from female runners to perfect that high-stack, high-cushion experience. The Vomero 18 will also be offered in kids’ sizes, the first time a kids’ running shoe utilises ReactX foam — meaning the shoes have the potential to be a favourite for family runs.The Techy BitsEngineered mesh upper – Lightweight and breathable to keep feet cool all year round.

    Plush touchpoints – Extra softness at the ankle and heel for added comfort.

    Durable rubber sole – Offers traction and longevity on the road.

    Rocker geometry – The upward curve helps create a smooth heel-to-toe transition, making each step feel effortless.Stylish & BoldThe Vomero 18 makes a statement with its bold silhouette – it’s a shoe that demands to be noticed, perfectly balancing high-performance tech with head-turning style. It’ll drop in various colourways, but the standout launch shade, ‘Atmosphere Pink,’ is pure energy. Nike chose it to represent the sheer joy of running and the incredible community that comes with it. We love that.A Legacy Of Comfort The Vomero series launched in 2006, with the Nike Zoom Vomero+ soon becoming the essential comfort shoe in the Nike Running line-up with cushioning designed to prioritise buoyancy for all distances. Throughout the Vomero’s evolution, performance additions like Air Zoom technology in 2008 and Flywire in 2014 have kept the Vomero at the forefront of Nike innovationTwo Oceans Marathon Hype & PrepNike Shake Out Run | 4 April 2025

    Get ready to stretch your legs, shake out the nerves, and soak in the Mother City energy before race day. 

    Kick off race weekend with our 5KM Shake Out Run.

    Date: Friday, April 4, 2025

    Time: 17:00

    Start Location: Nike Store, V&A Waterfront

    Registration: Free & Unlimited 

    The Ultimate After Party | 6 April 2025

    Let’s celebrate every push, every cheer, and every unforgettable moment of the weekend. 

    Date: Saturday, April 6, 2025

    Time: 16:00 – 22:00

    Venue: Botanik Social House 

    Registration: Free & Unlimited 

    Whether you ran, cheered, or just soaked in the vibes, this celebration is for you.

    **WH Partnership More

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    in diet and nutrition

    3 Delicious Matcha Recipes Loaded With Antioxidants

    Ready to take your nutrition to the next level? This antioxidant-packed powder can be used in all kinds of ways, so get ready to power up.What Is Matcha?Used in traditional tea ceremonies, matcha is a finely ground, hand-picked green tea grown in the shade. While the popularity of powdered tea died out long ago (only the Zen Buddhists have been using it), the green stuff has regained its popularity – and not just in the East. Why? It’s rich in amino acids that neutralise caffeine’s jittery side effects while preserving its energising and fat-burning benefits. Super-alert AND calm all the time! Where do we sign up?OK, so now you know what it is, but how do you exactly use it? Here are three of our favourite ways to go green.Matcha It Up Latte

    One of Gwyneth Paltrow’s faves: mix one teaspoon matcha with one cup heated almond milk and stir in one teaspoon honey, to taste. Pow(d)er Balls

    Combine Medjool dates, almonds, raw cacao and matcha powder, adding a little almond milk at a time for consistency until you can form power balls.READ MORE: Make Your Own Age-Defying Breakfast BarsMeet Your Green Smoothie

    Blend together one teaspoon matcha, one handful spinach, half an avocado, one pear, a quarter cucumber and two cups coconut water. Hangover slayer!READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than EverShop Matcha ProductsFrom an authentic matcha kit to instant mixes for busy bees, we’ve rounded up the best matcha-infused products. Bonus: one even gives your collagen a natural boost.Khoisan Organic Green Matcha

    Organic Matcha Powder

    The Harvest Table Collagen Matcha Latte

    Instant Vanilla Matcha Latte

    Sana Ceremonial Matcha Tea Set

    Health Connection Matcha Superfood

    Recipes by Amy Hoppy. 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