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    3 Workouts That Actually Make Great Dates!

    Not all sweat sessions make for great dates, for the obvious reasons… but these three workouts will help you feel the burn and the love.1. Weight CircuitWhy it’s date-worthyA fun routine in which you each pick two moves – and both do all four – allows you to lift weights together, but at your own speed. For each move, do as many reps as possible in 60 seconds and keep going for 15 minutes. Bonus: you’ll have time to continue the date post-gym…Use cautionDon’t lift heavier weights just to impress him, says strength and conditioning specialist Rachel Cosgrove, author of The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want.Pro tipKeep track of how many reps you each do of every exercise during the first round. Then challenge each other to beat that on round two.READ MORE: This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop Head To Toe2. HIIT ClassesWhy it’s date-worthyDark room + sweat + good tunes + club lighting = a totally sexy vibe. Plus it’s good to shake things up from the bar scene to the health scene. Try SWEAT 1000 or Switch: these boutique gyms offer structured classes, so you don’t have to think about yourself and be self-conscious, you just go for it – while high-fiving and motivating each other to push through.Use cautionDate jitters may cause you to tense your shoulders or forget about your form. Just relax and focus on keeping your core tight, which will help unclench the rest of your body naturally.Pro tipThese classes usually get crowded – arrive early so you can snag side-by-side mats and treadmills.3. YogaWhy it’s date-worthyYoga helps you connect with yourself and each other. Physically, your breath and heartbeats will be in sync. It also allows you to be present and focused, leaving any preconceived ideas behind. Plus, suggestive postures can get you in the mood – ahem, bridge! Open those chakras!Use cautionDon’t try too hard or let your ego get the best of you. This is not the moment to attempt crow pose for the first time! Know where you’re at and what you’re capable of. That said, if you do topple over, just remember you’re in a non-judgemental space, so laugh it off and carry on.Pro tipYou’re going to be bending and stretching into all kinds of positions, so make sure you wear gear that is not restrictive.READ MORE: The Best Yoga Flow For RelaxationDress CodeThe perfect gym-date outfit is one that plays up your best features but isn’t overly revealing. Try the one-sexy-thing rule. For example: if you have fabulous legs, wear short shorts and a long-sleeve tee. If you want to show off your cleavage, choose a low-cut tank, but
 pair it with long tights.READ MORE: 7 Sporty Wardrobe Essentials Every Woman Should OwnWhat To Do AfterwardsShowering kills the mood (unless you’re doing it together, hey-o!). Instead, try one of these come-as-you-are post-workout spots to keep the good times rolling.Juice barPick a drink made with pomegranate, avocado or banana – all have been found to help boost arousal.Health cafeThink cosy and casual with food options that won’t negate your workout. Some
of our faves are:Active Recovery StrollKeep the movement going with a casual walk in a scenic park or along the beach. It’s the perfect way to cool down, chat and soak up some fresh air together.Sports MassageBook a couples’ sports massage or take turns assisting each other with deep stretching to help with muscle recovery. Bonus: it’s a great way to bond while easing post-workout soreness. More

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    This Full-Body Dumbbell Strength Workout Hits Every Muscle Group

    Picture this: You walk into the gym, or your home set-up and…stall. Maybe you ask yourself, What the heck should I do in my workout today? Leg day? Arm day? The typical workout confusion.The time-saving solution: this total-body burner programmed by Ariel Belgrave, CPT, using only a set of dumbbells. This full-body workout is guaranteed to light up muscles from head to toe with just five beginner-friendly moves. Each of the compound moves engages multiple muscle groups simultaneously giving you an effective and efficient workout.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.You’ll be done in exactly 21 minutes. (Don’t skip the 1-minute warm-up that primes your bod for optimal performance during the 20 minutes of work.) But, anytime you feel ugh or just don’t wanna sweat (it happens to all of us), repeat one or all of these mantras to yourself: One workout has the power to change your whole mood for the better. The goal is progress, not perfection. You’ve got this.Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Full bodyInstructions: Warm up with 30 seconds of jumping jacks and 30 seconds of inchworms (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: Jumping JacksHow to:Start standing with feet hips-width apart and arms relaxed at sides.

    Jump feet out much wider than hips as you swing arms out to sides and overhead.

    Reverse the motion to return to standing. That’s 1 rep.Warm-Up: InchwormHow to:Start standing with feet hips-width apart. Hinge at your hips and lower down (imagine yourself doing a deadlift) until your hands reach the ground, allowing knees to bend.

    Crawl forward lifting one hand at a time with hips lifted until you’re in a high plank.

    Walk your hands one by one back to your feet.

    Reverse the deadlift motion to return to standing. That’s 1 rep.READ MORE: Get Stronger For Rock Climbing With This Full Body WorkoutWood Chop And PressHow to:Stand with feet wider than hips while holding a dumbbell in both hands by right thigh.

    Engage core and raise DB across body to left shoulder, allowing torso and toes to naturally open up as you twist.

    Release right hand.

    Press dumbbell straight overhead so left arm is fully extended.

    Reverse movement, lowering dumbbell to shoulder, then diagonally across front of body to right thigh. That’s 1 rep.

    Repeat on same side for 20 seconds, then switch.Form Fix: Bend your knees and engage your leg muscles to press the weight up with force. Boom!Modified BurpeeHow to:Stand with feet slightly wider than hips, holding a dumbbell in each hand against thighs, palms facing each other.

    Squat and place dumbbells on floor between feet.

    Keeping hands on DBs, walk back into a plank position and hold.

    Reverse movement by returning to squat, then stand. That’s 1 rep.Form fix: Keep your core engaged throughout to maintain proper posture and stay stable.Squat PressHow to:Stand with feet slightly wider than hips, holding dumbbells by shoulders.

    Bend knees and lower butt as if sitting in a chair, keeping weight in heels.

    Press dumbbells overhead as you push up to standing.

    Lower dumbbells back to shoulders. That’s 1 rep.Form fix: Don’t let your chest drop or your gaze lower to the floor at any time.READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household ItemsChest PressHow to:Lie face-up with knees bent and feet flat on floor.

    Holding a dumbbell in each hand, extend arms directly above shoulders, palms facing toes.

    Slowly bend elbows, lowering weights out to the side until elbows form 90-degree angles.

    Drive dumbbells back up to starting position. That’s 1 rep.Form fix: Think about opening the chest and pulling the shoulder blades down your back to fully engage the upper-body muscles.Toe TouchesHow to:Lie faceup, holding one dumbbell in both hands and extending arms and legs to ceiling.

    Lift head and shoulder blades off floor as you reach dumbbell toward toes. Keep lower back glued to floor and arms and legs stretched toward ceiling throughout the rep.

    With control, lower head and shoulders back to floor. That’s 1 rep.This article by Jennifer Nied was originally published on Women’s Health US. More

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    in diet and nutrition

    8 Easy Pizza Toppings That Are Delicious AND Healthy

    Who says pizza can’t be healthy? These toppings are packed with nutrients and yum factor!Health NutBlend 80g roast pumpkin or butternut with 2 sage leaves and 1 tbsp olive oil and spread on the base. Top with 60g cooked quinoa and bake. Garnish with 1⁄2 tbsp flaxseeds, 1 tsp pumpkin seeds, 20g rocket and chilli flakes.Green BeltTop the base with 80g tinned chopped tomatoes, 30g courgette ribbons, 50g blanched broccoli, 30g blanched green beans and 60g mozzarella. Bake, then drizzle with 1 tbsp basil pesto and 1 tbsp olive oil.The Big FishCook your base all the way through (10 to 15 minutes), then spread with guacamole (make your own by blitzing 80g avo, 1 tbsp olive oil, lime juice, 20ml water, 1 tsp chopped red onion and coriander). Top with 40g blanched asparagus and 80g smoked salmon.Get A ShroomTop the base with 80g tinned chopped tomatoes, 40g chopped shiitake mushrooms and 60g mozzarella. Bake and then drizzle with sesame oil. Garnish with basil.READ MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesTruffled UpDot 150g mozzarella and 50g mushrooms on your base, season and bake. Serve with a drizzle of truffle oil and chopped fresh parsley.Popeye & PrawnsTop your base with 80g tinned chopped tomatoes and top with 10g baby spinach and 18 to 20 cooked prawns. Finish baking in the oven, then serve with 1 tbsp caviar (optional), a drizzle of olive oil and basil leaves.Kale-fornicationBlanch 80g kale, then blitz with 1 tbsp olive oil and 1 clove garlic and spread on your base. Top with 40g blanched pak choi, 60g sprouts and 60g mozzarella. Bake and serve with 1 chopped chilli, 1 tsp sesame seeds and a drizzle of tamari (or wheat-free soy sauce) and sesame oil.Just Beet ItBlitz 80g cooked beetroot with 1 tbsp olive oil and spread over a base. Top with 60g goat’s cheese then bake. Serve scattered with 1 tsp flaxseeds, 10g walnuts (chopped), 20g rocket and a drizzle of raw honey.Looking For A High-Protein Base Recipe?Give the viral cottage cheese pizza base by @coconutandbliss a go! Just 3 ingredients for a crispy and seriously delicious bite. Top with tomato paste, cheese and one of the toppings above. Chef’s kiss!Looking for more? Here’s the low-down on the best vegan pizzas. More

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    Sculpt Your Legs And Butt With This 20-Minute Dumbbell Lower-Body Strength Workout

    Think you need a full weight room and oodles of time to sculpt your lower body? Think again. You can strengthen every muscle from the waist down using only dumbbells in 20 minutes flat. So doable!The key is a sequence of compound moves that challenges the legs (hamstrings, calves, quads) and butt (glutes). And, you can adapt this lower-body workout from Ariel Belgrave, CPT, to your level of fitness thanks to the AMRAP (as many reps as possible) programming.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Whether you’re beginning a brand-new fitness journey, starting over, or just itching to get into a new routine, get ready to make your lower body burn in the best way. Grab a set of dumbbells that challenges you but allows you to keep repeating the moves for the entire interval.Time: 20 minutes | Equipment: Dumbbells | Good for: Lower bodyInstructions: Warm up with 30 seconds of invisible jump roping and 30 seconds of hip openers (shown below). Then, perform as many reps as possible of each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: Invisible Jump RopeHow to:Stand with feet hip-width apart and arms bent at sides.

    Simultaneously swing your arms as if turning a jump rope while jumping with alternating feet.Warm-Up: Hip OpenersHow to:Start standing with feet shoulder-width apart and elbows bent at a 90-degree angle.

    Lift your right leg and bend the knee, circling it in, up and around.

    Place your right foot back in the same spot.

    Lift your left leg and bend the knee, circling it in, up and around.

    Place your left foot back in the same spot. That’s 1 rep.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsLateral Squat WalkHow to:Stand with feet hip-width apart holding a dumbbell at your chest at one end of your mat.

    Squat down halfway so your thighs are almost parallel with the floor.

    Maintain the squat position and engage core, as you step out with your right foot.

    Step your left foot to the right so you’re back in that starting squat stance, keeping your weight in your heels.

    Continue taking lateral squat steps to the right until you reach the end of the mat.

    Repeat back to the left, moving step by step to the other end of the mat.

    Continue alternating.READ MORE: New Study Finds Exercise Before Cancer Diagnosis May Lower Progression RiskGoblet Squat“A variation of the traditional squat, a goblet squat incorporates load in a way that improves your grip strength,” Earnest explains. “Think of the ‘bell as extra credit—you’re getting all the benefits of a squat and more!”Target muscles: glutes, quads, hamstrings, biceps, forearm and shouldersHow to:Start by standing with your feet hip-width apart, holding a dumbbell in front of your chest, with your elbows pointing toward the floor. Push your hips back and bend the knees to lower into a squat.

    Press through heels to return to start. That’s 1 rep.

    Complete 10 reps, then move on to your next move.Deadlift And Calf RaiseHow to:Stand with feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand in front of your legs with your palms facing thighs.

    Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Keep a slight bend in your knees to avoid locking out the joint.

    Squeeze your glutes as you drive your hips forward to return to the starting position. After you stand tall, lift your heels off the ground and engage your calves for stability.

    Lower your heels back to the mat to return to the starting position with feet flat on the ground. That’s 1 rep.Tip: When completing the deadlift, focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement (straight line from head to tailbone).Reverse LungeReverse lunges are beneficial because “they put less stress on your joints and give you a bit more stability in your front leg as you drive through it,” Earnest explains, adding that it’s ideal for those trying to improve their balance and knee control. “If you are looking to improve your hip mobility, this is a great way to increase your hips’ range of motion.”Target muscles: glutes, hamstrings, quads and coreHow to:Start by standing with dumbbells in either hand. Step your left foot back, dropping the left knee to just-barely touch the ground.

    Press through the right heel to return to standing, keeping your head and chest up the whole time.

    Repeat on opposite side. That’s 1 rep.

    Complete 10 reps each side, then move on to your next move.READ MORE: Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It RightMarching Glute BridgeHow to:Lie on the mat faceup with your knees bent and feet flat on the floor

    Hold a single dumbbell with both hands above your chest.

    Press into your heels to raise your hips up toward the ceiling until you form a straight line from knees to hips to head.

    Maintaining the hip position, raise your right foot a few millimetres off of the floor.

    Lower it back to the floor.

    Repeat on the left.

    Continue alternating.This article by Jennifer Nied was originally published on Women’s Health US. More

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    This No-Equipment Upper-Body Workout Blasts The Arms And Shoulders

    When you think of strengthening your arms and shoulders, you might assume you need dumbbells, kettlebells, bands, or any other resistance equipment you can get your hands on. While those modalities are all awesome and effective, you can get a well-rounded, sweaty and super-effective upper-body workout using just your body weight. Really! Here’s how.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.The moves in the workout ahead combine cardio and strength training for an optimal combination that not only gets your heart rate revving but also helps you change your body composition and increase muscle definition, endurance and overall strength, Belgrave says.The exercises also prioritise putting your body into weight-bearing positions for maximum resistance sans gym equipment. For instance, in the inchworm to shoulder tap as well as the downward dog toe tap, you move in and out of a high plank position, which recruits tons of upper-body, while also working the core and glutes to keep you stable. So much bang for your buck! Time: 20 minutes | Equipment: None | Good for: Full body (with an emphasis on shoulders, biceps, triceps, back)Instructions: Warm up with 30 seconds of TYWs and 30 seconds of arm circles (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: TYWHow 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.Warm-Up: Arm CirclesHow 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 15 seconds, reverse the direction.Jab PunchesHow to:Start in a boxer’s stance with your left leg forward and right leg back, knees bend, fists protecting face.

    Punch the left arm out and pull first quickly back to face, then repeat with the right arm. Continue alternating.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm SculptingInchworm To Shoulder TapHow to:Start standing with feet hip-width apart.

    Reach down to ground and crawl out into a plank position.

    Keeping hips square to ground, lift right hand to tap left shoulder, then return right hand to ground and lift left hand to tap right shoulder. Return left hand to ground.

    Walk hands back to feet and return to standing. That’s one rep.Form fix: Keep your hips and torso totally still as you perform the shoulder taps.Downward Dog To Toe TapHow to:Start in a high plank position.

    Press torso back toward legs so that your heels lower to the ground, while reaching left arm to right toes. Maintain a long spine.

    Return to high plank.

    Repeat movement, bringing right arm to left toes.

    Return to high plank. That’s one rep. Continue alternating.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsPush-up And Plank RowHow to:Start in a modified plank position, knees on ground, wrists under shoulders. Maintain a long spine.

    Lower into a push-up so your chest hovers just above the floor and elbows are close to sides.

    Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.

    Return right hand to ground. Repeat row with left arm.

    Return left hand to ground. That’s one rep.Superwoman With Arm ExtensionHow to:Start lying face-down, legs extended, arms tucked at sides.

    Lift legs and extend arms overhead simultaneously, engaging back, lats, glutes and shoulders.

    Pause, then lower legs and bend arms to sides to return to starting position. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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    The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & More

    Let’s be real: when you’re on a particular diet, or trying to hit a health goal, the idea of going to a restaurant is… stressful. Which restaurant meal options are going to be delicious *and* high in protein or low in calories? Which one is actually nutritionally dense? If you’ve ever been fooled by the word “Caesar” preceding the word “salad”, you’ll know: being smart about restaurant meal options requires skill. Enter: these orders from country-wide restaurant chains, as recommended by dietician Taryn Bortz.What’s nutritionally dense food?“Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals that is relatively lower in calories,” explains Bortz. Look for things with a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. And, make sure there is a variety of vegetables rich in micronutrients and fibre.What makes a high-protein meal?If your dish has more than 20% of its energy coming from protein, it’s considered high in protein. Protein provides the amino acids needed to build and repair muscle tissues, which is especially important for women who exercise, are ageing, or experience muscle loss due to hormonal changes (e.g., menopause). It’s also clutch for weight loss, since protein-rich foods can help women feel fuller longer, reducing overeating and aiding in weight control.How to pick a low-calorie restaurant mealPer Bortz, a meal below 400 calories is considered low in calories. If you’re looking to lose weight, low-calorie meals can help create a calorie deficit. Plus, low-calorie options allow you to eat more (and become fuller) with less food. To maximise your meal, pack your plate with whole, unprocessed foods like vegetables, lean proteins and fruits, which are rich in essential nutrients.Simply Asia Meal RecommendationsHigh proteinImage from Simply Asia

    Chicken Green Curry (301)

    The traditional green curry option serves as a protein-rich meal and is also packed with antioxidants and fibre from the array of vegetables. The aromatic spices also provide antioxidant and anti-inflammatory properties. This is a well-balanced meal that is bound to keep you feeling fuller for longer.

    Cal: 630, Pro: 60g, Carbs: 45g, Fat: 23g, Fibre: 6gHigh nutrients Image by Timolina on Freepik; for illustrative purposes only

    Roasted Chilli Tamarind with Chicken (267)

    “This dish has a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The dish is served with jasmine rice which is an excellent source of vitamin B1, vitamin B6, magnesium, phosphorus, selenium, and manganese. Tamarind is an edible fruit that is indigenous to tropical Africa and is rich in polyphenols providing antioxidant and anti-inflammatory properties.

    Cal: 420, Pro: 43g, Carbs: 48g, Fat: 50g, Fibre: 5gLow calorie Image from Simply Asia

    Chicken Tom Yum Soup (201)

    Soups are both hydrating and nourishing, and a great winter warmer meal! This soup contains a good amount of protein and can serve as either a starter or a main meal. It is low carbohydrate, low fat and bulked up with a lot of flavoursome vegetables: mushrooms, tomato and chopped lemongrass flavoured with Tom Yum and roasted chilli paste, fish sauce, coconut milk and just a dash of lemon juice.

    Cal: 630, Pro: 22g, Carbs: 10g, Fat: 7gREAD MORE: How Instagrammer The Healthy Process Healed Her Relationship With FoodWhat to order at Nando’sHigh protein Image from Nando’s

    Nando’s Boujee Bowl

    This meal has a good ratio of carbohydrates, protein and fat. Rice is a lower-calorie carbohydrate option compared to chips or wedges. You could bulk this meal by adding extra saucy spinach. There is evidence to support that the combination of food groups in a meal, particularly pairing protein with a carbohydrate, reduces the post-meal glucose response, keeping you fuller for longer.

    415kcal, 40g protein, 40g carbs, 10g fat, 5g fibreHigh nutrients Image from Nando’s

    Chicken Strips, Veg And Spicy Rice

    This meal is high in protein which also serves as a good post-workout meal to help build and repair lean body mass. It is bulked up with non-starchy vegetables which are high in fibre and water to keep you fuller for longer. The vegetables also contain antioxidants and vitamins which promote good health.

    335kcal, 31g protein, 40g carbs, 6g fat, 11g fibreLow calorie Image from Nando’s

    Chicken Salad

    Because this is so low in carbohydrates you can pair this with ½ Nando’s roll or a flame frilled mielie and your meal would still be below 400kcal. The pairing with a carbohydrate will leave you feeling fuller for longer and help maintain your blood sugar levels.  

    Cal: 353, Pro: 33g, Carbs: 2g, Fat: 22g, Fibre: 11gKauai Meal OptionsHigh protein Image from Kauai

    Cajun Chicken Quesadilla

    This meal is 33% protein and has a good ratio of carbohydrates, protein and fat. To reduce the carbohydrate quantity, the wrap can be substituted for a low-carb wrap (approximately 20g carbohydrates per low-carb wrap and contains more fibre). This is an optimal post-workout meal.

    Cal: 537, Pro: 44g, Carbs: 43g, Fat: 21g, Fibre: 6.4gHigh nutrientsImage from Kauai

    Sriracha Chicken Salad

    This meal is packed with tomatoes, peppers and spinach which are high in vitamin C, iron and folate. There is also a good proportion of carbs and protein. To reduce the fat, only use half the dressing (ask for it to be served on the side). This can also help reduce the calories by a significant amount. There is also significant protein (the protein portion is higher than the carbohydrate) which will keep you feeling fuller for longer and prevent energy slumps throughout the day.

    Cal: 620, Pro: 31g, Carbs: 26g, Fat: 44g, Fibre: 10.5gLow calorieImage from Kauai

    Protein Plate With Broccoli

    “This meal is relatively high in protein, low in carbs and the fat can be adjusted if you add less of the lemon vinaigrette (which will reduce the calories below 400). It is packed with green vegetables which are high in antioxidants, vitamins and minerals.”

    Cal: 450, Pro: 27g, Carbs: 10g, Fat: 36g, Fibre: 3.5gREAD MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Meal picks at Mugg & BeanHigh protein Image by Freepik; for illustrative purposes only

    Build Your Own Omelette

    Building your own omelette is a much better choice as you can add more protein fillings such as mozzarella cheese and macon. It is also significantly lower calories than choosing an omelette combination off the menu. Try these fillings: mozzarella, beef macon, mushroom, onion and tomato and one slice of rye toast.

    Cal: 730, Pro: 45g, Carbs: 30g, Fat: 50g, Fibre: 7gHigh nutrientsImage by Freepik; for illustrative purposes only

    Mexican Chicken and Corn Salad

    This salad has a variety of different vegetables which all contain antioxidants, vitamins and minerals. The salad dressing adds to the high-fat content, however one can ask for the sauce on the side and only had half of the amount. This will lower the fat content drastically which will decrease the amount of calories consumed. The salad is also high in protein, which will keep you feeling fuller for longer.

    Cal: 350, Pro: 28g, Carbs: 36g, Fat: 20g, Fibre: 5gLow calorieImage from Mugg & Bean; for illustrative purposes only

    Chicken and Sesame Salad – Light Version

    This salad has a good amount of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The fat content is much lower as compared to the other salads on the menu. Still, ask for the dressing separately to have control over the amount. The light version is much lower in carbohydrates compared to the regular version, which lowers the calorie content significantly.

    Cal: 332, Pro: 21g, Carbs: 30g, Fat: 15g, Fibre: 5gMeals at Vovo TeloHigh protein Image from Vovo Telo

    Chicken Bunny Chow (Remove the Top Bun)

    This “burger” is very high in protein. Removing the top bun or replacing the bun with the ‘naked’ burger option will decrease the carbohydrates by 50%. The dish is lower in fat compared to others, as yoghurt is used instead of cream for the base of the butter chicken filling. The tomato and onion sambal with the fresh rocket filling adds extra antioxidants and fibre.

    Cal: 670, Pro: 62g, Carbs: 75g, Fat: 14g, Fibre: 5gHigh nutrientsImage by by timoliona on Freepik; for illustrative purposes only

    Roast Veg Salad

    Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals. This salad contains a diverse mixture of vegetables, healthy fats and antioxidants (aubergine, mixed leaves, butternut, peppers, toasted seeds, cashew nuts and feta). This salad is also high in fibre and contains more than half of the average person’s daily fibre requirement. This supports optimal gut health and microbiome. To save calories and decrease the fat, ask for the dressing on the side.

    Cal: 1000, Pro: 31g, Carbs: 120g, Fat: 78g, Fibre: 17gLow calorie Image by wirestock on Freepik; for illustrative purposes only

    This is a great breakfast option as you can add extra protein or veg such as an extra egg/ spinach/ avo/ chicken livers or smoked trout. It is a low-calorie, low carb and fat and a high protein option.

    Cal: 240, Pro: 23g, Carbs: 14g, Fat: 10gMeal ideas from FishawaysMost fillingImage from Fishaways; illustrative purposes only

    Grilled Large Hake with Small Rice and Green Salad 

    This meal has a good ratio of carbohydrates, protein and fat. 30% of the calories from this meal comes from protein, which indicates that it is a filling meal. Hake is a great protein option, and by choosing the grilled option you are saving a lot of extra calories coming from unhealthy fats! The savoury rice has vegetables which adds bulk, and a side green salad enhances the fibre, micronutrient and vitamin content of this meal.

    Cal: 500, Pro: 36.4g, Carbs: 45g, Fat: 19gBest sideImage by by timolina on Freepik; for illustrative purposes only

    Greek Salad or Pop Prawns, Hake and Calamari box

    The choice of a side always depends on the composition of your main meal. If your meal contains sufficient protein and carbs, then a good option would be to add a salad or stir fry as a side option. If your meal contains minimal protein, a good side option or a starter to share is the Variety Box: Pop Prawns, Hake and Calamari.

    Cal: 168, Pro: 10g, Carbs: 13g, Fat: 27gLow calorieImage from Fishaways

    Grilled Hake Meal 

    This meal is full of fibre with vegetables and high in protein. Always ask for the dressing on the side to save on the calories from fat. Because this meal is low in carbs, you could pair it with a small savoury rice or a brown bread roll. To bulk up the protein or if you are still hungry, add on a side of small calamari strips.

    Cal: 399, Pro: 23g, Carbs: 22g, Fat: 12gREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesThis article was first published in various issues of Women’s Health Magazine South Africa in 2024. Some meal options may have changed or been removed from restaurant menus; images are for illustrative purposes only. More

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    This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop Head To Toe

    If you’re pressed for time and want to work your entire body, we’ve got the perfect sweat sesh for ya. This full-body HIIT (or, high-intensity interval training) workout will get your heart rate up and challenge muscles in the upper body, core and lower body. Prepare to move in all directions and engage your glutes, core, shoulders, back, biceps and more – every muscle gets a turn.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.What’s more, the short bursts of intense dumbbell exercises and limited rest periods is effective for building muscle, changing body comp if that’s a goal of yours and boosting muscle definition, says Belgrave. It’s also made to meet you at your fitness level with scalable reps, so you always feel just the right amount of challenge on your first or 10th time completing this workout. Join us!Time: 20 minutes | Equipment: None | Good for: Full bodyInstructions: Warm up with 30 seconds of jumping jacks and 30 seconds of crossbody lunges (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Cardio Warmup: Jumping JacksWhy it rocks: Jumping jacks are a classic for a reason, says Beck. Not only will they get your heart pumping, but the move also helps strengthen your outer glutes and inner thighs. Just remember to keep your core engaged as you jump, adds Beck.How to:Stand with feet hips-width apart, arms down at your sides and core engaged.

    Jump feet out much wider than hips as you swing arms out and overhead.

    Reverse the motion to return to standing. That’s 1 rep. Complete 50 reps.Warm-Up: Crossbody LungesHow to:Start standing with feet much wider than hips-width apart and arms at sides.

    Bend right knee and hinge at hips as you rotate torso to right with right arm extended straight up and left arm extended down to tap the floor.

    Bend left knee and hinge at hips as your rotate torso to left with left arm extending straight up to ceiling and right arm extended down to tap the floor. That’s 1 rep.Weighted SwingThis move combines strength and cardio, making it super efficient, Earnest says. “This can improve heart health, overall power, build functional strength and boost your mood!”Target muscles: posterior chain, glutes, hamstrings, spinal erectors, upper back muscles and coreHow to:Hinge your hips back, knees slightly bent, torso leaned forward at 45 degrees, holding the edge of the dumbbell with both hands, arms extended straight toward floor.

    Then in one motion, squeeze the glutes, straighten your legs, lift your torso and thrust your hips forward, swinging the weight to chest height. Keep your arms straight and core tight as your move.

    Reverse the movement, bringing the dumbbell between the thighs when you hinge. That’s 1 rep.

    Complete 10 reps each side, then move on to your next move.Reverse Alternating LungeHow to:Stand with feet hip-width apart, holding a dumbbell in each hand at sides, palms facing thighs.

    Step right leg back and lower into a lunge so both knees are bent at about 90 degrees, maintaining good posture and an engaged core.

    Reverse move to return to start with control.

    Repeat on the other side. That’s 1 rep.Form fix: Let your shoulders melt down your back and hold the dumbbells at your sides as if you’re carrying two suitcasesBiceps Curl To PressWhy it rocks: This movement combines two exercises to target your biceps, shoulders and triceps in one go, says Harvey.How to:Stand with feet hip-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing forward.

    Engage core, draw shoulders down and back and gaze forward.

    On an exhale, engage biceps and bend elbows to curl the dumbbells up to shoulders, keeping elbows tucked into sides.

    Inhale and rotate wrists so palms face away from body. Then, on an exhale, press both dumbbells up to the ceiling, straightening arms. When fully pressed, hands should be aligned with shoulders.

    On an inhale, slowly reverse the movement to return to the starting position with dumbbells down to sides. That’s 1 rep. Do 10 to 12 reps.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm SculptingDeadlift And RowHow to:Stand with feet shoulder-width apart, a soft bend in knees, holding one dumbbell in each hand with palms facing legs and arms at sides.

    Hinge hips as you lower dumbbells, keeping the weights close to thighs and shins.

    Pause at the bottom and rotate hands so palms face each other.

    Squeeze shoulder blades together and pull dumbbells toward rib cage.

    Reverse move by lowering dumbbells to shins, then driving through heels to stand with arms at sides. That’s 1 rep.Dumbbell Pullover With Leg LowerTarget: Transverse abdominis, rectus abdomins, obliques, deltoids, triceps, rectus femoris, iliacus, psoasWhy it rocks: Keeping your lower back and head flush with the floor while your limbs shift weight will engage your deep core stabilisers. Being able to lift your legs and arms from this position is essential for a healthy spine.How to:Start lying on your back, holding one dumbbell horizontally in front of your chest with both hands. Lift legs to a tabletop position, knees over hips, lower back flush with floor, core engaged.

    Keeping one leg at a 90-degree angle, lower the other to tap heel to the floor. As the leg lowers, reach arms above head at the same time to lower weight toward ground behind head.

    Engage core to lift both arms and leg to starting position. Switch legs and repeat the motion. That’s 1 rep.

    Complete 10 to 12 reps.This article by Jennifer Nied was originally published on Women’s Health US. More

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    This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes Shaking

    The beauty of bodyweight workouts? You can do them any time, anywhere. So next time you’re traveling or simply stuck with limited equipment access, give this lower-body blaster of a workout a go.The moves ahead are a mix of dynamic leg and glute exercises that hit the lower-body muscle groups from all angles. It’s important when training the lower body, and your whole body in general, to move in different planes, says personal trainer, Ariel Belgrave. For example, in an air squat, you are primarily moving in the sagittal plane, or forward and backward. In the speed skaters or lateral lunges, you are moving in the frontal plane, or side to side. Moving more three-dimensionally helps reduce your risk of injury and make it easier to move and function day to day (even when you’re, say, carrying groceries).Meet the expert: Ariel Belgrave, Certified Personal Trainer, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Another perk of the bodyweight lower-body workout here is that it’s totally scaleable. Need more rest and recovery? Only do the first three sets, then keep coming back to the workout as you get stronger. Need more challenge? Hold light to medium dumbbells during the lunge patterns, and hold a weight across your hips in the glute bridge. Get ready for a serious lower-body burn – and follow along with Belgrave.Your 20-Minute Bodyweight Lower-Body WorkoutTime: 20 minutes | Equipment: None | Good for: Lower bodyInstructions: Warm up with 30 seconds of marching and 30 seconds of air squats (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only Dumbbells1. Warm-Up: MarchingHow to:Stand with feet hip-width apart, arms at sides.

    Lift one knee to hip height, swinging opposite arm at the same time.

    Return raised foot to ground and repeat on other side. Continue alternating.2. Warm-Up: Air SquatHow to:Stand with feet slightly wider than hip-width apart, arms at sides.

    Lower into a squat, stopping when glutes are in line with knees.

    Drive through heels to return to standing. That’s one rep.READ MORE: Get Fit Anywhere With This Resistance Band Workout3. Speed SkatersHow to:Start standing with feet hip-width part.

    Jump to the right and, as you land, cross left leg behind you, landing on your right leg with a bent knee, left toes gently touching ground.

    Quickly hop to left and repeat on the other side. That’s one rep.4. Curtsy LungeHow to:Start standing with feet wider than hips and hands clasped in front of chest.

    Step left foot back, while keeping both hip bones facing forward, and plant it outside of right leg, heel high.

    Keeping torso upright, squeeze inner thighs together and lower down until back knee hovers above floor.

    Press down into right heel to return to start position. Press through heels to return to standing. Switch sides and repeat. That’s 1 rep.Pro tip: Hold a dumbbell at chest height to increase the intensity.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting5. Alternating Lateral LungeHow to:Stand with feet hip-width apart.

    Take a big step to the side with right leg, then bend right knee and push hips back and lower until your right knee is bent 90 degrees. The left leg should be extended.

    Drive through right heel to return back to start. Repeat on left side. That’s one rep.6. Fire HydrantHow to:Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.

    Keeping right leg bent to 90 degrees, engage core and squeeze through outer right glutes to lift right knee out to the right, until upper leg is parallel to floor (or as close as possible).

    Slowly and with control, return leg to starting position. That’s one rep. Perform reps for 20 seconds, then switch sides and repeat.Pro tip: Aim to distribute your weight evenly through each hand, avoiding sinking into your right side when working the left leg and vice versa. If you want an extra push, you can add resistance bands.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment7. Glute BridgeHow to:Lie on back with feet flat against the floor and knees bent, arms at sides.

    Squeeze glutes and lift hips off the floor until your body forms a straight line from knees to shoulders.

    Pause at the top, then lower back down to starting position. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More