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    in fitness and body

    HUAWEI WATCH FIT 4 Series Helps You Train Smarter, Recover Better And Move With Purpose

    The right wearable doesn’t just keep up with your routine, it elevates it. The new HUAWEI WATCH FIT 4 Series, featuring the HUAWEI WATCH FIT 4 and HUAWEI WATCH FIT 4 Pro, is made for those who take their movement, goals and recovery seriously. From detailed outdoor tracking to all-day heart health monitoring, it’s a powerhouse of insight and motivation, designed to work hard and look good doing it.

    Wellness Goals On The WH June 2025 Digital Cover

    On the cover of our June 2025 digital issue is South Africa’s most decorated Olympian, Tatjana Smith – a four-time Olympic medallist, former world record holder and one of the most successful Olympic breaststrokers in history. You might remember her from our July/August 2024 cover ahead of the Games – and now, she returns alongside HUAWEI to launch the new HUAWEI WATCH FIT 4 Series. A fitting partnership, as Tatjana’s balanced approach to training and recovery echoes everything this next-gen wearable is designed for. With smart features that monitor health, track performance and support your wellness goals in real-time, it’s tech that works as hard as you do, without losing style along the way.

    Performance Meets Precision

    Both the HUAWEI WATCH FIT 4 and HUAWEI WATCH FIT 4 Pro are engineered for all-day wear with a barely-there feel. The HUAWEI WATCH FIT 4 weighs just 27 grams and measures 9.5mm thin, making it perfect for gym sessions, workdays and everything in between. It features a clean aluminium frame and sleek glass face that combine comfort with durability.

    The HUAWEI WATCH FIT 4 Pro brings in pro-grade materials like a titanium alloy bezel, aviation-grade aluminium body and sapphire glass. It’s lightweight at just 30.4 grams, but built tough to support high-performance training and rugged outdoor environments.

    High-brightness Display For Outdoor Clarity

    Both models feature a large 1.82-inch AMOLED display with razor-sharp resolution. The HUAWEI WATCH FIT 4 delivers 2,000 nits of peak brightness, while the HUAWEI WATCH FIT 4 Pro reaches 3,000 nits, ideal for athletes who train outdoors or in direct sunlight. Whether you’re pacing yourself on a mountain trail or checking your splits mid-run, the display stays crystal clear.

    “Partnering with HUAWEI feels natural because, like me, HUAWEI is committed to excellence and innovation. Their emphasis on fitness and technology resonates with my own dedication to a healthy lifestyle and performance and I’m thrilled to partner with a brand that not only leads in technology but also shares my values of perseverance and pushing boundaries,” says Tatjana Smith

    HUAWEI WATCH FIT 4 Keeps You Moving With Purpose

    The HUAWEI WATCH FIT 4 is more than a step counter. It’s a smart training companion that tracks key health and fitness stats in real time. With seven new sports modes including trail running, mountain climbing and cross-country skiing, it’s built for active users who want metrics that matter.

    A new air pressure sensor supports elevation tracking and weather awareness, while the upgraded HUAWEI Sunflower Positioning System provides sharper GPS accuracy, even in dense terrain. For water lovers, the new route tracking for aquatic sports delivers insights like speed, distance and heart rate, all visible post-session via the HUAWEI Health app.

    It also introduces emotional wellness tracking and playful, customisable watch faces that adapt to your mood and mindset. From HRV insights during sleep to motivational nudges during the day, it’s a fitness coach and wellness assistant on your wrist.

    HUAWEI WATCH FIT 4 Pro Is Your High-performance Ally

    With the HUAWEI WATCH FIT 4 Pro, Huawei levels up the game. Advanced Terrain Map Tracking supports detailed offline navigation with real-time alerts, while pro features like Golf Course Mode, Diving Mode and Trail Running Mode offer tailored performance insights.

    The golf tools include GPS-based distance measurements and access to over 15,000 global course maps, while the diving features support depths of up to 40 metres with real-time feedback on depth, temperature, and hover time.

    The HUAWEI WATCH FIT 4 Pro also includes offline contour maps and route-marking functionality for trail runners. Breath-hold training and advanced cardio metrics give you the edge in and out of the water.

    READ MORE: Huawei Just Unveiled Its 2025 Wearables Line-Up – See What’s New

    Smarter Health Tracking For Better Recovery

    The HUAWEI WATCH FIT 4 Pro introduces the new TruSense System, a full-spectrum health monitoring suite offering next-level accuracy across heart rate, blood oxygen, ECG and respiratory rate. It even includes Sleep Breathing Awareness and HRV monitoring during sleep, helping you understand how your body recovers.

    For women, the Pro model offers menstrual cycle insights powered by temperature sensors, with predictions for ovulation and fertility windows based on personalised data. It is a standout feature for women tracking performance across their cycle.

    Battery Built For Endurance

    The HUAWEI WATCH FIT 4 gives up to 10 days of typical use on a single charge, with full charge achieved in just 75 minutes. The Pro model charges faster, fully powering up in only 60 minutes. Both are compatible with Android and iOS, so users across platforms can train with confidence.

    READ MORE: HUAWEI Celebrates Partnership With Tatjana Smith By Offering Exclusive Smartphone Deals

    Customisable To Match Your Mindset

    With sticker-style watch faces, photo backgrounds and editable widgets, the HUAWEI WATCH FIT 4 Series lets you build a home screen that reflects your vibe, your data priorities, and your favourite moments.

    This is wearable tech for the way you train, recover and live. 

    Shop The HUAWEI WATCH FIT 4 Series

    HUAWEI WATCH FIT 4 Pro Colourways

    The HUAWEI WATCH FIT 4 Pro is available in an iconic green, black and blue from R4 999, OR add it to your Vodacom, Telkom or CellC plan from only R149 per month over 36 months. T’s & C’s apply.

    HUAWEI WATCH FIT 4 Pro Black

    HUAWEI WATCH FIT 4 Pro Green

    HUAWEI WATCH FIT 4 Pro Blue

    HUAWEI WATCH FIT 4 Colourways

    Available immediately, the HUAWEI WATCH FIT 4 Series comes in black, purple, white, and grey from R2 999, OR add it to your Vodacom, Telkom or CellC plan from only R99 per month over 36 months. T’s & C’s apply.

    HUAWEI WATCH FIT 4 White

    HUAWEI WATCH FIT 4 Grey

    HUAWEI WATCH FIT 4 Purple

    **WH Partnership More

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    Exactly How To Find The Right Exercise For Your Goals

    There’s nothing more frustrating than working out really hard and not seeing the results you want. The thing is, different kinds of exercise affect the body differently. So if your goal is, say, to get fitter and run a faster parkrun time, you shouldn’t be concentrating on moves that are more geared towards building strength and muscle. That’s why it’s important to find the best exercises for your goal.

    To Get Fit, Try…

    Best Exercises: swimming, cycling, spin class, aerobics

    If you’re starting to exercise for the first time, it’s a good idea to build your fitness base with an accessible, low-impact activity. Spinning may sound hectic (and it can be!), but you don’t need fancy gear to do it and the adjustable bikes allow you to tailor the class to your own level of fitness. What’s more, “cycling increases your cardio fitness, muscle strength and endurance and joint mobility, while decreasing stress and body fat,” says Ceri Hannan, head of product development at Planet Fitness.

    Also great for beginners: Swimming, one of the most underrated but genius low-impact workouts out there. Swimming improves your balance, coordination and posture and comes with low injury risk, says Hannan. Plus, it’s a potent fitness modality, because you’ll be moving against the water as resistance – that’s muscle development – while boosting your heart rate with faster strokes and longer laps.

    Another low-option cardio option is bodyweight workouts (hello, old-school aerobic class!). The combination of constant stepping and dynamic arm movements incorporates the entire body, improves coordination, and gets the heart rate way up, improving cardio fitness levels.

    If Your Goal Is To Get Strong, Try…

    Best Exercises: Callisthenics; strength training; Pilates

    Strength training is essential – so kudos for wanting to get strong! Not only does weightlifting build a toned, sexy figure, it also slows down the ageing process, says Hannan. “As we get older, the body naturally loses muscle mass and bone density. Strength training addresses this,” he says.

    Multiple modalities in strength training exist: CrossFit classes often offer beginner classes which go over the best lifts and focus on creating great technique – so try one if you’re new to weight training.

    If the idea of entering the weights area seems daunting (we don’t blame ya), bodyweight training (a.k.a. callisthenics) is a brilliant way to build strength and lean muscle without lifting a single piece of iron. Plus, you can start working towards cool moves like pull-ups. And, callisthenics also focuses on mobility, so you’ll improve flexibility and all-over strength.

    If you’re trying to focus on a stronger core, we can’t recommend Pilates enough. Even without a reformer, Pilates focuses on your breath, coupled with the abdominal muscles, forming the foundation of each movement. Bottom line: you’ll work hard.

    READ MORE: Can Pilates Double As Your Strength Training Workout?

    To Lose Weight, Try…

    Your Best Exercises: High-intensity interval training (HIIT), triathlon training

    If you already hit the gym fairly regularly, but you still have a muffin top bulging over your jeans, it’s time to change things up. Might we suggest a bold new goal? “Weight loss may not be what springs to mind when you think of triathlon training, but the combination of swimming, cycling and running – known as cross-training – is a sure way to guzzle calories. And, it will make you fitter than you’ve ever been in your life,” says Hannan. You can do it all indoors in the gym, too.

    If it still sounds too hectic, high-intensity interval training (HIIT) is known for fat loss. For the uninitiated, HIIT is made up of short bursts of intense activity that take up maximum effort. Following this, there is a small period of rest for recovery, and then the cycle repeats. Per research, it’s more fun than steady-state cardio and can result in significant body composition (read: weight loss!). Plus, you’ll keep burning kilojoules long after your workout has ended – as in, up to 12 hours later! Yowzer.

    READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

    To Get Flexible, Try…

    Your Exercise: yoga

    Don’t be fooled into thinking yoga is all deep breathing and zenning out. Getting into those poses will challenge your muscles and do wonders for your flexibility, even if you can’t touch your toes right now. There are many types of yogic practices, too, from Bikram (26 set positions performed in a heated room) to relaxing Yin, fiery Ashtanga and even Pilates fusion. Yoga is also great for addressing anxiety, depression and back pain.

    READ MORE: 9 Winter Workout Gear Essentials That Cost Under R500 More

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    in diet and nutrition

    Banana Muffins That Ease PMS And Cramping – True Story!

    Banana muffins aren’t exactly at the top of foods that you crave when PMS has you in a chokehold, right? While a slab of chocolate may seem like your only trusted bestie during that period, try pairing it with this recipe. Here’s the science behind our suggestion: bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression and other PMS-related symptoms. Yoghurt, on the other hand, brings calcium and vitamin D to the mix: a dynamic duo that has been shown to slash PMS symptoms by up to 40 percent. Walnuts deliver magnesium – which may reduce irritability and stabilise blood sugar levels – which in turn can help control those PMS-fuelled “I want to eat everything” urges.READ MORE: This Super Sexy Smoothie Will Get You All Revved Up!

    Banana, Yoghurt And Walnut Muffins

    A dynamic combo of ingredients that regulates your PMS-fuelled cravings and cramps.

    Course Breakfast, DessertCuisine English

    Servings 12

    ¼ cup Oatmeal½ cup Rice flour¼ cup Ground flaxseed1 tsp Baking powder1 tsp Bicarbonate of soda2 Eggs, beaten¼ cup Plain yoghurt3 medium Ripe bananas, mashed½ cup Honey ⅓ cup Grapeseed oil¼ cup Walnut pieces
    Preheat oven to 190°C.In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder and bicarbonate of soda.In a separate bowl, combine the eggs, yoghurt, bananas, honey and oil. Add flour mixture and fold in the walnuts.Spoon the batter into paper-lined muffin trays. Bake for 20 to 22 minutes or until the tops spring back when lightly touched. Cool on a wire rack.

    Per 83g muffin: 921kJ, 10g fat (1g sat), 160mg sodium, 31g carbs, 3g fibre, 16g sugars, 4g protein

    Keyword Muffins

    READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts More

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    7 Things To Know When Buying A New Pair Of Running Shoes

    If you’re thinking of running more (or at all), let’s start with the one thing that’ll make the biggest difference: your shoes. They can affect your stride, pace, PBs and – more importantly – help you start out without the knee niggles, arch pain or blistered heels that could make you want to quit before you’ve even found your rhythm. We don’t want that. The mental health benefits that come with everyday running are too good to miss. Science says so!The right pair of shoes can make your runs feel smoother, more enjoyable and yes, even something you’ll start to look forward to. Here’s what you need to know before you buy.1. The HeelIf you’re buying gym shoes, you want a flat sole for stability during things like squats and jumps. But running shoes? That’s a different story. A good running shoe often has a built-up heel, called a “heel drop.” If you struggle with Achilles pain, you may prefer a slightly higher drop to relieve strain. If your ankles tend to roll, a lower drop combined with a heel counter (that’s a supportive structure around the back of the shoe) can help keep things stable.Stability shoes like the ASICS GEL-KAYANO™ 32 are built with these features, guiding your stride and lowering injury risk. For newer runners or those needing a bit of extra support, this type of shoe can be a game-changer.2. The OutsoleThis is the part of the shoe that hits the ground, so it needs to be durable and have decent grip, especially if you’re running on a mix of surfaces like road, grass or treadmill. Look for grooves or patterns that offer traction. The latest ASICS models, including the GEL-KAYANO 32 and GEL-NIMBUS™ 27, feature HYBRID ASICSGRIP™ rubber, which is designed to give you better traction in a range of conditions, without wearing down too fast.READ MORE: Why Your Running Takkies Are Pretty Bad Hiking Shoes 3. The MidsoleThis is the most important part of a running shoe. It’s the spongy bit above the outsole and it’s what cushions your foot, absorbs shock and prevents excessive foot motion. It’s also where different brands get most innovative with tech. The GEL-KAYANO™ 32 uses updated FF BLAST™ PLUS foam for a soft yet responsive feel, with an extra 2mm of cushioning under the forefoot. It also features PureGEL™ tech to soften impact during your stride. If you’re after a plush ride with less structure, the NIMBUS™ 27 has a more neutral feel with plush cushioning throughout.Depending on the midsole, a shoe can be more or less bouncy, supportive or energy-returning. That bounce can help propel you forward when your foot strikes the ground. Sprinters typically want that energy return in the forefoot. For most runners, the midfoot is where it counts.4. The UpperThis is the part that goes over the top of your foot. Your feet swell when you run, so you usually want your running shoes to be at least half a size bigger than normal, but some people may even opt for a full size bigger. Also make sure there’s enough wiggle room for your foot to flex. While a rigid upper can increase stability, if your foot can’t flex naturally, you could end up cramping. Ventilation (often in the form of tiny holes or breathable fabric) will prevent your feet from getting too hot and sweaty. There should also be a padded tongue to cushion your foot against lace pressure.The GEL-KAYANO 32, for instance, uses a soft, engineered mesh upper that hugs the foot while allowing for movement and airflow. Its updated tongue design also adds midfoot support without feeling restrictive.5. FlexibilityDon’t be afraid to pick the shoe up and bend it. The less it flexes, the higher the workload on your foot, so if it’s pliable up and down, that’s a good thing. What you don’t want is for it to twist sideways. While we’re at it, a lighter shoe is also going to mean less work for your foot and an easier run for you.READ MORE: 18 Running Clubs In South Africa To Kickstart Your Journey6. The InsideThe lining should be smooth and seamless. Look for any hard, rigid bits on the outside that might cut through to the inside and dig into your foot. Also important: Moisture-wicking, breathable fabric. Look for these words on the packaging. Finally, make sure the bottom is cushioned, not hard, to absorb pressure as your foot hits the ground.Both the KAYANO and NIMBUS ranges are designed with long-distance comfort in mind, so you’re less likely to finish your run feeling battered.7. Your FeetAt the end of the day, there’s no one-size-fits-all shoe – you need the pair that works for your feet. If you have flat arches and your feet roll inwards (overpronation), look for words like “stability” and “motion control” on the box. Shoes like the GEL-KAYANO™ 32 are designed to support that movement pattern. Asics Women’s Gel-Kayano 32 White/Orange Glow Running Shoes

    Asics Women’s Gel-Kayano 32 Luxe Black/Silver Running Shoes

    You might also need orthotic inserts, which can be custom-made by a podiatrist. If so, make sure your shoes have enough room to accommodate them.If you have high arches and your feet roll outwards, you’ll want a more flexible shoe with shock-absorbing cushioning. Words like “cushioned” and “neutral” are your cues. The GEL-NIMBUS™ 27 is a great fit here – it offers plush comfort without altering your natural stride.Asics Gel-Nimbus 27 Light/Dark Ube Running Shoes

    Asics Gel-Nimbus 27 Platinum/Taupe Grey Running Shoes

    Get your feet measured every time you buy new running shoes. Arches can change over time, especially if you’ve been clocking regular mileage. And if the store has a treadmill? Hop on. A few minutes of test running can tell you more than standing still ever will. More

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    Three Moves To Progress From Modified To Full Push-Ups

    Full push-ups are not only great movements for sculpted arm muscles. They’re also amazing for core strength and work multiple areas of the trunk. But if you’re struggling to move from modified to straight legs, this three-step programme is here to help. Here, simple moves for full push-up progression. How to do this full push-up progressionThe key to progress is consistency. Tack them onto your morning routine, or make sure you put them at the start of every workout. Putting it first helps make it a priority – plus, it helps ensure strong, quality reps. Plus, working on the push-up progressions prime your arms for any other arm workouts you do throughout your workout. Alternate between the three moves, doing them a total of three times each week. (So week one you’ll do one, then two, then three; week two you’ll do two, then one, then three; and so on.) STEP 1: Elevated Push-Up

    If you’re not strong enough to do a full push-up yet, placing your hands on a bench, step or elevated bar reduces the body weight you have to lift. The higher your hands are from the floor, the easier the exercise.

    Do It

    Start in a standard push-up position, hands under your shoulders, chin tucked and eyes looking down. Your body should form a straight line from head to heels.

    Bracing your core and squeezing your glutes, slowly lower your body to the bench or bar, keeping your back straight and elbows at a 45-degree angle from your torso.

    Explode back up to the starting position. That’s one rep.

    REPS: 10 TO 12 • SETS: 2 TO 3READ MORE: These Budget-Friendly Home Gym Items Are All You Need, Trust UsSTEP 2: Band-assisted Push-Up

    Don’t have access to a gym or squat rack? Wrap the band around your upper arms instead – the band acts as a support in the same way as on the rack.

    The band “supports” you at your weakest spot (in this case, the bottom of the move) so your form stays solid through the entire range of motion. The support lessens as you return to start, so you use more of your own strength.

    Do It

    Attach a resistance band to both ends of a squat rack and get in a push-up position with the band across your hips. The higher the band on the rack, the more support you’ll get.

    Bend your elbows to lower yourself, keeping your elbows at a 45-degree angle from your body, until your chest touches the floor.

    Explode back up to start. That’s one rep.

    REPS: 5 TO 8 • SETS: 3 TO 4

    READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSTEP 3: Eccentric Push-Up

    People are generally stronger in the lowering portion (or eccentric phase) of any exercise. By lowering your body as slowly and with as much control as possible, you generally force your muscles to work much harder, which will translate to better overall strength. Create the same effort – and control – on the return.

    Do It

    Start in push-up position.

    Lower yourself as slowly as possible, keeping your body in a straight line, until your chest touches the floor.

    Return to start without letting your lower back hyperextend (bending your back to compensate). That’s one rep.

    REPS: 5 TO 8 • SETS: 3 TO 4READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts More

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    10 Non-Food Rewards For Weight Loss, From Experts 

    Anyone on a weight loss journey can agree that it’s difficult. It’s difficult to forgo chocolates and chips for carrots and cucumbers, or to force yourself to do a workout when you’d rather be in bed. Enter: rewards. “Rewards are such an important part of a successful fitness journey,” says fitness trainer Abbi McDuling. “They help to reinforce consistency, celebrate the effort we are putting in and most importantly, keep the journey exciting rather than punishing.” More than that, Melissa Lainn, wellness coach, says it’s a way of building self-trust. “Celebrating your progress, especially the non-scale victories, can help rebuild trust with yourself, which is key to lasting lifestyle changes,” she says. “It’s a simple way of saying, ‘I see you. I’m proud of you. Keep going.’” Meet the experts: Abbi McDuling is a fitness trainer. Taryn Bortz is a registered dietician. Melissa Lainn is a wellness and holistic health coach. Yes, You Should Reward YourselfDuring weight loss, rewards are part of a larger system within your progress. “Clients should set SMART (Specific, Measurable, Achievable, Realistic, and Timely) mini goals and obtain small rewards upon achieving each one,” explains Taryn Bortz, registered dietician. “Maybe you moved through a binge trigger without stuffing your feelings down with food, but rather self-regulated in a healthy way. Those moments deserve recognition, and by rewarding them, even in small ways, you teach your brain and body that healthy alternatives can equal pleasure, too,” says Lainn.But, says Bortz, knowing you get a reward for succeeding shouldn’t be what keeps you going through burpees. “For successful behaviour change, even before rewards are considered, the patient should decide where they are in terms of The Stages of Change (Pre-Contemplation, Contemplation, Preparation and Maintenance). One should only consider rewards in the Action Stage to promote Maintenance.”   READ MORE: 9 Simple Eating Rules For Weight Loss To  Burn Fat All DayWhy Food Might Not Be A Great Reward“Food isn’t the enemy, but when we use it as a reward, it can unintentionally reinforce the exact cycle we’re trying to shift, which is, ‘Be good, get a treat,’” explains Lainn. This can lead to guilt, overeating, bingeing, or giving up entirely, says Bortz, adding that when these impact your mental health, progress can be hindered. That said, it’s not always a bad idea, especially if you have a health relationship with food. And, “it’s important that no food be classified as “good” or “bad,” as this can contribute to food guilt,” says Bortz. “I still enjoy celebrating with food,” says Lainn, “but it‘s more about the celebration than stuffing myself with food to suppress, self-regulate or try to fill a void. It’s always important that we teach our body and brain that comfort and pleasure aren’t only found in food or drink.”READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?When Is A Good Time To Get Rewarded During Weight Loss? Per Bortz, once a habit is established (21 days) and successfully maintained, that’s a good time to try for a reward. For McDuling, the timing matters less. “Whether it’s showing up for all your workouts in a week, saying no to an old habit, or simply staying consistent, those small wins matter and rewarding effort – not just results, helps build trust in yourself!” she says. Lainn agrees. “I believe it’s less about hitting a perfect number and more about honouring the process you committed to,” she says. 10 Non-Food Rewards For Weight Loss (Or Anything Else, Really) Melissa’s Ideas A massage or bodywork sessionThe power of touch-based rewards! They can help build a healthier connection with the body and help regulate the nervous system, especially if stress has been a trigger for eating. Many of us don’t experience enough physical touch in a healthy and safe way and it can be very beneficial on your health and wellness journey. Think massages, facials, reflexology, reiki or energy healing sessions.A beautiful new journal or notebookYes, I have too many notebooks and journals, no I don’t care! Gifting yourself a tool for reflection and creativity helps to honour your inner journey, not just the physical one. And anyone creating lasting changes to their health and wellness knows that their inner journey matters just as much as the outer one. It can be a powerful tool and a beautiful reminder to look back on one day.  Solo datesWhether it’s a day with no obligations, just heading out and following what feels good, or going to watch a movie you wanted to see, visiting an art gallery you’ve promised yourself you would or sitting somewhere with a cup of coffee and reading that book you’ve been putting off. Filling your cup with experiences, sights, and doing it solo is very grounding. It can be a powerful reminder that your needs and desires matter too, and that you don’t need anyone to meet them but yourself, a lot of the time.An art or hobby classYes a yoga class is lovely but when was the last time you painted, started a new hobby, did pottery, wrote poetry, tried knitting, or rode a horse? Rewarding yourself with these types of activities helps shift the focus from consuming to creating. It brings joy into the journey in ways you might not be used to as many of us feel like we only have time for things that are necessary or productive. Creativity and doing things that bring you joy are part of a fulfilled life, always. READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyAbbi’s Non-food Rewards Ideas “Me time” pamper hour or bathSetting aside time to pamper yourself is a beautiful way to say, I matter. New activewear or shoesFresh gear can boost confidence and motivation – it’s a way of dressing for the version of you you’re becoming, and it’s a visual reminder of your commitment.A fitness tracker or smartwatchA smart investment that will only add to your fitness journey.Taryn’s Rewards IdeasNew clothes or gym outfitMy favourite non-food reward! Buying new clothes after losing weight visibly reflects progress and boosts your self-image and confidence, keeping you motivated. Purchasing a new gym outfit can enhance motivation to continue exercising, which supports weight loss. Spa day or massageThis reinforces self-care, provides a break from daily life, reduces stress, and promotes physical well-being. A spa day also helps you to slow down and be more mindful  Introducing a new skincare or make-up productSkincare contributes to a stress-free routine and significantly enhances self-care and self-image, leaving individuals feeling revitalised and refreshed. Meet The Experts

    Taryn Bortz

    Taryn Bortz is a dietician in Johannesburg where she helps individuals to meet their nutrition-related goals. She has a special interest in weight management, food allergies, gut health, lifestyle diseases and maternal, infant and paediatric nutrition. 

    Melissa Lainn

    Melissa Lainn is an integrative nutrition health coach, meditation practitioner, wellness writer, and podcast host who helps women heal their relationship with food, their bodies, and themselves. Her work blends science-backed tools with soulful practices, empowering women to reconnect to their inner wisdom and live fully from the inside out.

    Abbi McDuling

    Abbi McDuling is a qualified personal trainer who has been on a journey of growth for the past 10 years with over 5 years of experience in the industry. She has a passion for health, fitness and helping women find their confidence again. More

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    9 Winter Workout Gear Essentials That Cost Under R500

    Nothing destroys fitness and weight-loss gains like the onset of winter. Even if you start out with good intentions, it’s hard to stick with the programme when everything from the thermometer on your car to the gloomy darkness is telling you to stay in bed. But the right gear will shield you from the elements and make the prospect of choosing fitness a lot less daunting. Start your winter wardrobe with these workout gear essentials.READ MORE: Try These Winter Workout Tips On How To Stay Safe And Warm, According To Trainers1. Ankle-length TightsTracksuit pants seem like a great idea until they start weighing you down in your workout. Instead, opt for long tights made from insulating or heat-generating fabric.KIPRUN Run 100 Warm Women’s Warm Running Leggings

    First Ascent Ladies Bamboo Thermal Baselayer Bottom

    Elite Full-length Power Leggings

    Puma Essential No.1 Logo Green Moon Leggings

    2. Yoga MatWhen the weather is particularly icy and foul, no amount of willpower is going to get you to a run – or even a gym class. But a glorious, heated yoga studio? Now that’s inviting. Insider tip: You’re going to want your own mat. Those classes get seriously sweaty.Trojan 10mm NBR Mat 10 mm Yoga Mat

    Reebok Fluid Motion Yoga Mat

    Mr Price Sport PU Yoga Mat

    Everlast 3MM Yoga Mat

    READ MORE: These Budget-Friendly Home Gym Items Are All You Need, Trust Us3. Running JacketA thin, lightweight shell is key for winter workouts. It traps body heat without adding bulk, shields you from windchill, and adds a water-repellent layer for light rain or mist. Pop it over your thermals or midlayers to stay warm and dry, without overheating once you get moving.TS Women’s Essential Mauve Shell Jacket

    Zip-through Hoodie

    Hi-Tec Unisex Wander Jacket

    Kalenji KIPRUN Run 100 Wind

    4. Performance BeanieYour favourite fisherman’s knitted beanie was not made for running. You need breathable fabric that’s going to wick away sweat and prevent overheating. Salomon ACTIVE Unisex Beanie

    First Ascent Active Rove Beanie

    5. Neck GaiterThe ultimate winter workout accessory. Wear it as a scarf, a beanie or over your nose and mouth when it feels like they might freeze shut. It can even be a handkerchief in an emergency.Buff Reflective Mid Blue

    Forclaz Trekking Merino Wool Scarf

    6. Running GlovesIf you’re heading out on a run, ditch your knitted or fleecy mittens. Instead, get a pair of lightweight, snug-fitting fingered gloves made from breathable fabric. Ideally, you’re also looking for fingertip pads that let you operate your smartphone, like these have.First Ascent Tech Touch Glove II

    Naturehike GL05 Gloves

    K-Way Bolt Touch Gloves

    Nike Pacer (Miler) Liner Running Glove

    READ MORE: Trainers Discuss TikTok’s 3-2-1 Method & If It Works7. Long-Sleeve TopIdeal for stop-start outdoor workouts like Bootcamp or when you don’t feel like layering up with a jacket on your run. Look for a light, breathable fabric.Hi-Tec Ladies Tech 1/4 Zip

    Ladies Core Fleece Pullover Top

    K-Way Pulse Women’s Peak Tech Long Sleeve

    Women’s long-sleeved running T-shirt Sun Protect

    8. HeadlampEven if you’re not a trail runner, the pavement can be a treacherous minefield of tree roots, rubble and potholes. This will light your way and make you visible to cars. Be sure it has an adjustable, elasticated strap like this one, for a snug fit.Lumeo Pro Ultra Parallel Import Torch

    Malkin 500 Lumen Rechargeable Headlamp

    9. Arm WarmersYou know how, on race day, you need to be in your pen like an hour before the bloody start gun? Arm warmers will keep you from freezing while you wait. When you start running and warm up, simply roll them down and they turn into sweatband.Flex Arm Warmer

    Arm Protectors – Sun Sleeves Pink

    Falke Arm Protectors

    Pro Run Sleeves – Electric Pink

    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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    in diet and nutrition

    Coconut Flour Pizza Base (Low Carbs, Gluten-Free)

    Gather here gluten-intolerant huns! There’s one more way to enjoy pizza without worrying about the havoc gluten wreaks in your digestive system. Coconut is such a multi-purpose ingredient: we drink the water, add flakes to our granola and cook with the oil. The flour is just as versatile and easy to use. Case in point: this delicious pizza base! Besides being gluten-free, it’s also packed with fibre and rich in protein, with additional benefits such as improved digestion and stable blood sugar levels. Apron on, let’s bake away!READ MORE: Experts Explain If You Should Actually Eat Carbs At NightLet’s Make This Delish Gluten-Free Pizza

    Coconut Flour Crust Pizza

    Amy Hopkins

    The benefits of using coconut flour to make a traditional pizza pie? Besides being gluten-free, you’ll get an extra dose of fibre and protein in every bit.

    Course LunchCuisine Italian

    Servings 4

    1 Mixing BowlBaking Paper1 Baking tray
    Pizza Base80 g Coconut flour1 Tbsp Mixed herbsPinch of saltBlack pepper3 Free-range eggs2 Tbsp Coconut creamPizza Toppings½  Red onion chopped1 Clove garlic1 Tbsp Coconut oil200 g Cherry tomatoes sliced35 g Mushrooms60 g Hard goat’s cheeseLemon zestParsley
     Preheat the oven to 180°C. Combine the coconut flour, herbs, salt and pepper. In a separate bowl, beat the eggs until fluffy. Mix the eggs into the flour mix, then mix in the cream.Line a tray with baking paper and grease the paper. Place the dough on the tray and, using your fingers, push towards the edges to make a round shape. It should be just less than five-millimetres thick. Bake for 15 minutes.While baking, sauté the red onion and garlic in the oil over a medium heat for two minutes. Add three tablespoons water and continue to sauté until it’s absorbed. Add the tomatoes and 60ml water; reduce for about 15 minutes, stirring occasionally.Remove the pizza base from the oven, spoon the sauce all over, then add the mushrooms and cheese and bake for a further five minutes.Serve with parsley, lemon zest and extra black pepper.

    Keyword pizza

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