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    Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024

    Quick question: how are your New Year’s resolutions coming on? If your answer is a shifty, awkward silence, chances are the goals you set weren’t designed to set you up for success in the first place. Goal-setting can be a powerful tool, but it’s also a specific science. Get it wrong and that dress you’re aiming to fit into is going to stay at the back of your cupboard. But get it right and prepare to tap into a force of motivation that will help you achieve anything you set your mind to. The best part? It’s not hard.

    Achieving Your Weight Loss Goals: Know Your Motivation

    On the surface, this sounds pretty straightforward, but it’s super important to narrow down what actually motivates you. Understanding the benefits of your goals will help you achieve them, says Raeesa Seedat, dietician and spokesperson for the Association for Dietetics in South Africa. The key to finding those benefits is asking yourself “Why?”. So, if you want to lose weight, ask yourself why. Is it because you want to know what it’s like to walk up a flight of stairs and not be out of breath? Do you want to lower your blood pressure? Or are you just keen to see yourself with a six-pack of abs?

    Whatever your reason, make sure it’s something that has meaning to you; somehow it should better your life and there should be real value in achieving it. If you’re not excited about – and even slightly scared of – your goal, there’s a good chance you won’t stick to it. Once you’ve found your “why”, write it down and look at it whenever you feel like slacking off.

    READ MORE: How To Burn Calories Without Actually Exercising

    Get Smart

    Ever heard the saying, “Work smarter, not harder”? Surprise, surprise, it’s also the ultimate motto on the road map to being your own #goals. SMART is an acronym of the attributes that your winning goal should have. By ticking each one off, you’ll create a clear target to work towards – and achieve. Time to smarten up…

    Be Specific

    When it comes to planning, you can’t be unsure or vague. “A practical way to do this is to change desire into a clear goal,” says Dr Craig Nossel, co-founder of Evia Health. The first crucial step in setting goals is knowing exactly what you want to achieve. Saying, “I want to lose weight” is not good enough. “Your goal needs to be well defined. Instead, identify a specific amount of weight you want to lose, like, “I want to lose five kilos” or “I want to lose 10 percent body fat,” he says.

    READ MORE: Volume Eating: The Pros, Cons And Nuances Of The Weight Loss Approach

    Measure Up

    “There are a number of mistakes people make when goal-setting – mainly setting goals that are vague, unmeasurable or impractical,” says Nossel. It’s important that your goals are able to be measured, so choose your number, whether it’s a weight on the scale, a mark on a measuring tape or a distance you want to run. It could even be a move you want to master, like a pull-up. As long as you can measure your success.

    Make it Attainable

    Making sure your goals are attainable is as important as knowing exactly what you want to achieve. “If your goals are too difficult to attain, then not fully achieving them is most likely going to demotivate you,” says psychologist Jogini Packery. Never run further than a Parkrun? The Soweto Marathon probably shouldn’t be your first race. You have to hit that sweet spot of doable, but challenging. The Soweto 10-kay will still be twice as far as you’ve ever run (challenging), but with training, it’s totally possible. Remember that goals are there to challenge you to be better than you already are, so don’t be afraid to aim for something high, but break that lofty long-term goal up into smaller short-term goals – like running 10 kays, then 21, then 42. Or losing 1.2 percent body fat per month until, four months later, you’ve almost hit your goal of losing five percent! Setting smaller, achievable targets is a great way to keep you motivated because you see results almost constantly.

    READ MORE: How One Woman Lost Half Her Bodyweight – And Kept It Off

    Keep it Realistic

    It’s one thing to dream big, but you also need to be sensible. A 2016 study by Harvard psychologist Amy Cuddy found that unrealistic and poorly planned goals are the number one reason people become demotivated. “If, for example, you haven’t trained in months and suddenly go back to training at high intensity five days a week, the exhaustion and DOMS alone will be demotivating,” says personal trainer Aneeka Buys. You may find you skip a day because you’re tired and sore. That day becomes two and next thing you know, you’re back at square one. Instead, start with HIIT two days a week and plan to build up steadily from there.

    Time Yourself

    If your goal doesn’t have a cut-off date, you’re less likely to stick to it. A timeline keeps your eye on the prize. “You have to set a date by which you want to achieve your goal,” says Buys. Not having a time frame makes your goal seem less urgent – and then it becomes something you can put off. Hold yourself accountable by making a commitment, like signing up for a race. If you feel accountable, you’re less likely to become demotivated, says Buys.

    READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

    And Action!

    By now your weight-loss goal should look something like this: I will lose five percent of my body fat by 1 April. What you want to achieve is clear: you’ve set a time frame, it’s measurable, totally achievable and realistic. Now it’s time to map out your plan of action. How are you going to make this a reality? That’s where mini targets come in – things that may be different to your main goal, but will help you achieve it. For example, you may aim to get in four 30-minute workouts per week or meal prep every evening so you avoid the office canteen.

    A week’s worth of exercise and healthy eating? That’s an achievement within itself. But it’s also going to get you closer to that five percent fat loss. “It may seem trivial, but each step counts,” says dietician Raeesa Seedat. By taking the mini steps, you’re making progress that will ultimately lead to your end goal. In her study, Cuddy found that focusing on little bits of improvement was the secret to successful goal planning. By switching your focus to the little achievements you make daily, you’ll keep yourself motivated and before you know it, you’ll be your very own #goals. More

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    How To Manage The Festive Sugar Spike This Christmas – For Adults And Kids

    Mince pies, Christmas pudding smothered in lashings of caramel sauce, endless amounts of chocolate and a personal favourite, good old Lindor chocolate truffles, who doesn’t love a bit (okay, a lot) of sugar at Christmas?

    The amount of sugar we consume during December can be shocking and what about the amount our children are eating? Trying to keep our blood sugar in some sort of balance at Christmas can be a minefield. So, Women’s Health spoke to a whole host of experts – some of the best nutritionists, GPs and PTs we know – to find out how you can best take care of your sugar levels this festive season while still enjoying a treat or two.

    How to manage the festive sugar spike

    “Whether you are a chocaholic like my husband Michael Mosley, who has been known at times to scoff more than a few slices of the children’s chocolate oranges, or simply have a sweet tooth, Christmas can be really challenging.”
    Dr Clare Bailey of The Fast 800

    Willpower is often overestimated and wanes rapidly when handed a chocolate cupcake after a long day. So, with all this temptation, how do we avoid abandoning ourselves to a full-on sugar fest?

    ‘Don’t forget that all these enticing confectionaries, especially chocolate and shop-bought mince pies are designed to be addictive – that combination of sugar and fat somehow manages to bypass those signals telling you that you have had enough… just one more slice of cake,’ Dr Clare added.

    So how can you indulge without having major sugar surges?

    “Unless you are very active, all those extra sugary calories won’t get burnt. Instead, as we slump on the sofa over Christmas, they will get stored as fat in all the wrong places, especially around the middle, affecting your metabolic health. Over time, raised sugar levels in your body cause inflammation, and this can lead to Type 2 diabetes, cardiovascular disease and even depression.”

    Everything in moderation

    Of course, if this is just an occasional indulgence and you are fit, active and a healthy weight, you don’t need to be too concerned, Dr Clare adds.

    It’s completely expected to be surrounded by sugary treats around Christmas, rather than try to fight it, embrace the holiday season with open arms and don’t beat yourself up for enjoying the odd treat or two in moderation is the advice from MyFitnessPal’s Registered Dietician, Stephanie Nelson. The key word from the experts here though, is moderation.

    READ MORE: These Raspberry And Yoghurt Tartlets Make The Tastiest & Cutest Summer Dessert

    What are the best foods to balance blood sugar naturally?

    We grilled Dr Clare further on how we can have our cake and eat it this festive season. “My advice is, if you have Christmas nibbles beforehand, try to avoid the crisps and Doritos and instead go for dips – ideally with vegetable crudites, or eat the sausages, or cheese as these foods are rich in protein and fibre and will help reduce your appetite.”

    If you are prone to raised sugars you can still have a generously filled plate by adding plenty of turkey, fowl, meat or veggie equivalent, as the protein helps you feel full sooner, enjoy lots of red cabbage and mounds of green veg, but cut back on the starchy veg such as potatoes, parsnips as they rapidly convert to sugars. Remember that protein and natural fat beforehand tend to lessen the sugar surge.

    Don’t indulge on an empty stomach

    When it comes to the sweet stuff, don’t indulge on an empty stomach. If you eat protein-rich food beforehand the sugar spike will be flatter compared to eating it on an empty stomach.

    “To prevent sugar spikes, eat protein-dense foods first, followed by high glycaemic carbs and desserts,” says Rosalba Martone, Director of Education at Perricone MD.

    “If you’re dealing with a sugar spike that’s already happened, the best thing to do is go for a lovely Christmas walk and get some fresh air but any exercise will be effective. Try and get your body moving to help metabolise the sugar.”

    Top tips for balancing your sugar intake this Christmas

    1. Relax

    Easier said than done but try to get in the mindset that you are enjoying some Christmas spirit rather than doing something wrong. Between family events, shopping and cooking, there’s no need to add extra stress over whether or not you should be enjoying sweets, MyFitnessPal’s Stephanie advises.

    2. Prioritise regular meals

    Many people think they should restrict what they eat during the holidays since they are eating more sweets, but all this does is make you more likely to overeat. Instead, focus on meeting your most important needs.

    Outside of celebrations, focus on meals high in protein, fibre, fruits, vegetables and whole grains. Stephanie added, “I use the MyFitnessPal app and I shift my focus from calories, fat and sugar, to meeting my needs for fibre, protein and unsaturated fats. This helps me keep a balance and a healthy mindset toward indulging a little over Christmas.”

    3. Hydrate and encourage your kids to hydrate as well

    This will help minimise the impact sugar has on your bloodstream and may lighten the sugar rush in kids so they don’t become as wild.

    4. Pair sweets with other foods

    The more food in your or your kids’ stomachs, the slower it’ll hit the bloodstream. Whenever possible, time the sweets so they come at the end of a meal.

    What is the best way to tackle sugar overload in children this Christmas?

    The number one thing experts told us when it came to managing sugar overload in both adults and children was to go for a walk and get the body moving.

    The second thing is managing when they eat and what they eat the sweet treat with. Health researcher and chemist, Dr Tim Bond from the Tea Advisory Panel (TAP) agrees, advising you to take children who have eaten too much sugar out for a walk or to the park for a game of soccer.

    An interesting report by TAP highlighted the importance of not depriving anyone of sugary treats as it can make them want them more, so keep this in mind.

    “Protein and natural fat beforehand tends to lessen the sugar surge.”

    Get creative in the kitchen

    It’s best to enjoy indulgent treats soon after lunch so they are full – the sugar rush is less and you are not having to restrain their indulgence (much!).

    “Try making a cake, muffins or biscuits which are sweetened by natural fruits such as bananas, dates, cranberries or blueberries,” Dr Clare advised.

    Swop to using whole grain flours, or ground almonds as a base, as these are gut-friendly and help support a healthy gut microbiome thanks to the extra fibre. Avoiding a sweet tooth makes it far easier and protects them for life.

    Homemade is always better than food that is mass-produced and packaged in a factory. Something to bear in mind about chocolates and biscuits bought in the shops-processed sweet treats contain few nutrients, are designed to be addictive and are likely to damage your gut microbiome, as well as your teeth.

    What exercise is best for children who’ve had too much sugar this Christmas?

    “The reality is, there aren’t specific ‘quick fix’ exercises for children and adults who’ve had too much sugar intake during the holidays. The general rule of thumb is to avoid processed sugars and find healthy alternatives and get your kids moving,” Martial artist and social activist Coach Chris Otokito told us, himself a dad of two.

    “We as parents have the blessed responsibility to discover and introduce our children to healthy options and choices. The best way of doing this is to lead by example. I’m personally a huge advocate of training myself and coaching my own bambinos, plus other warrior cubs in MMA (Mixed Martial Arts); specifically, Jiu-Jitsu, Kickboxing and Boxing. It helps teach kids discipline and let off steam.”

    Is it harmful to binge on sugar once in a while?

    “No, but it’s just going to wreak havoc with your sugar levels leaving you tired and possibly craving more sugar, so be aware of how often you do it,” Celebrity Trainer Monique Eastwood told us.

    “It’s perfectly normal and fine to have sweet treats occasionally. The best thing to do is have a proper healthy meal first and then finish with that treat. This way you may want less of the sugary stuff as you will not be substituting your meal with those unhealthy sugars. Just try and make sure it’s not an everyday occurrence.”

    Any tips for mums who have diabetic children or have diabetes themselves?

    We went straight to Dr Tim for this one who told us that Christmas can be a challenge for both diabetic children and adults. Children may be used to working out their insulin doses. Let them know what food to expect and don’t tempt them with any extras.

    “Bear in mind that it’s not just sugary foods and drinks that are a problem,” he added.

    “Keep all foods out of sight between meals. Look out for signs of high and low blood sugar, make sure your child tests as often as they are recommended to do so (maybe more often at Christmas) and get them to talk in private about any distress they may feel regarding diabetes with others present.”

    “For an adult with diabetes, create a food plan and stick to it. Make this plan when you are not hungry as hunger distorts what you want to eat. Tell your family about your plan so they don’t offer you anything outside of it. Factor in alcohol as it contains calories and can impact blood sugar levels. A small glass of wine with one meal a day over the festive period is likely to be fine (but check with the GP or dietitian).”

    READ MORE: How To Do The Festive Season Sober, Plus The 15 Best Alcohol-Free Drinks

    Look out for hidden sugars

    “Hidden sugars are sugars which have been labelled differently and are usually the words which end in “ose” For example, dextrose, maltose, fructose,” Curaprox’s Children’s Dental Ambassador, Theodora Little, advised.

    It is always important to read labels and check for these hidden sugars before giving them to babies and young children. Yoghurts should also be checked thoroughly. Fruit juices also contain natural sugars and should be limited to meal times only.

    Don’t deprive yourself

    We rate the advice from PCOS Dietician Jodie Relf, spokesperson for MyOva who told us that one of the most important things we can do at this time of year is to permit ourselves to eat the foods we love and enjoy.

    “Remind yourself that these foods are readily available throughout the year. One of the reasons so many of us struggle with this time of year is because of what happens next – the “New year, new you” diet pressure OR because we tell ourselves that once January starts, we’re going back to eating healthy and there will be no more chocolates. This narrative encourages us to eat ALL the chocolates and delicious foods now because come January there will be none. If we know we are allowed to have these foods after Christmas, there’s suddenly less of an urge to eat as many of them as you can now.”

    Fill up on fibre

    “Increase your fibre intake as this slows down carb digestion and sugar absorption. This applies to children as well as adults and think outside of the box to make colourful festive-themed snacks out of vegetables, fruits, legumes and whole grains,” advised Nurse Yasmin Shirazi of Remedi London.

    Check your cravings

    Check-in with hunger and satiety cues. Ask yourself if you’re reaching for those Christmas chocolates simply because they’re there, are you genuinely hungry or do you simply really fancy a bit of chocolate?

    If it’s just because they’re there, rather put them away and save them for when you really fancy them – you’ll enjoy them more. If you’re hungry, could you have something slightly more substantial and balanced to go alongside your chocolate? Remember that pairing carbohydrates (including sugars) with a protein or fat helps slow down the release of sugars and reduce the spike in blood glucose levels.

    Have healthy snacks ready

    Have nuts, fruits, wholegrain crackers, hummus, yoghurt (check for hidden sugars) and cubes of cheese available for when hunger strikes amidst the Christmas chaos.

    How should women with PCOS manage their blood sugar levels this Christmas?

    “Insulin resistance is thought to be present in up to 80% of those with PCOS and those with PCOS are at an increased risk for developing type 2 diabetes, so managing blood sugar levels is an important step in managing your PCOS symptoms,” PCOS Dietician Jodie Relf, added.

    In order to manage blood sugar levels, it’s important to make choices that improve insulin sensitivity. This includes the following:

    Remove the labels

    The first step is to remove the labels we give food and not to think of foods as ‘good’ or ‘bad’. This narrative is not helpful and is what drives a lot of our behaviours around the foods we really enjoy.

    Give yourself the freedom to eat the foods you love alongside foods that nourish your body and energise you.

    Notice how foods make you feel

    After having a well-balanced breakfast, how do you feel for the rest of the day? Possibly more energised and more satisfied. Compared to grabbing a quick mince pie or a pastry – does this keep you satisfied for as long? Do you find yourself feeling a bit of a slump later in the day or snacking loads before lunchtime? Once we can identify how certain foods make us feel it makes it easier to make better decisions.

    Regular exercise

    Our muscles use glucose as a main fuel source, therefore if we increase our muscle mass and use our muscles this increases the amount of glucose we require and the efficiency of being able to metabolise glucose.

    Eating regularly 

    When we leave long gaps between our meals this can cause large fluctuations in our blood glucose levels. What’s more, our body can start to crave sugar because it’s the quickest way to get energy.

    READ MORE: The Healthy & Crunchy Watercress Salad That’s Perfect For Summer Lunches

    Include protein and healthy fats

    Try to include a source of protein and/or healthy fats with your meals and snacks – it takes the body longer to break down protein and fat which helps slow down the release of glucose present in that meal.

    Protein is also great for keeping us fuller for longer. As an example, having toast with jam for breakfast contains very little protein. If you have you add an egg or two and have jam on just one slice of toast, the addition of protein will help keep your blood sugar levels stable for a lot longer and keep you fuller for longer.

    Prioritise sleep and stress

    The festive season can be a stressful time, we’re also more likely to stay up a little later than usual due to all the socialising. Research has shown us that both sleep and stress can influence the types of foods we reach for and can have a negative impact on our insulin resistance. When we’re tired or stressed we’re more likely to reach for sugary, high-energy foods to keep us going.

    Supplements

    Inositol effectively improves insulin sensitivity and reduces levels of male hormones (testosterone), making it a great supplement for individuals with PCOS and enhancing ovulation.

    Don’t punish yourself if you feel it’s all gone wrong – this will lead to a binge restrict cycle. If you do find that you’ve overindulged get back to regular balanced meals as soon as you can.

    This article by Margarita Mitchel Pollock was originally published by Women’s Health UK. More

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    You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

    Not only is this chickpea salad sandwich packed with protein and heart-healthy nutrients, it’s so delicious you won’t even notice that it’s not chicken. Chickpeas make the perfect chicken sub because they’re chock-a-block with minerals and nutrients that’ll keep your nervous system in shape. Plus, they have vitamins A, E and C to ward off colds and flu and keep your nails, eyes and skin glowing.

    READ MORE: 12 Of The Best Vegan Protein Powders You Can Buy Right Now

    Per serving: 472 cal, 12 g fat (2 g sat), 23 g protein, 905 mg sodium, 70 g carb, 11.5 g sugar (0 g added sugars), 16 g fibre

    Meal-Prep This Chickpea Salad Sandwich

    Chickpea Salad Sandwich

    Not only is this chickpea salad sandwich packed with protein and heart-healthy nutrients, it’s so delicious you won’t even notice that it’s not chicken.

    Course LunchCuisine Vegetarian

    Servings 4Calories 472 kcal

    2 tbsp fresh lemon juice2 tbsp mayonnaise1 tbsp low-sodium soy sauce1 tbsp nutritional yeast2 cans chickpeas, rinsed2 stalks celery, thinly sliced1 scallion, sliced¼ cup pickled cucumber (about 7), finely chopped½ cup parsley, chopped8 slices whole-grain bread4 eaves green leaf lettuce1 Cucumber or 1/2 seedless cucumber, peeled into ribbons1 cup sprouts
    In a large bowl, whisk together lemon juice, mayonnaise, soy sauce and nutritional yeast. Add chickpeas and mash, leaving some larger chunks. Fold in celery, scallion, cornichons and parsley.Assemble sandwiches with bread, lettuce, chickpea mixture, cucumber and sprouts.

    Keyword Lunch

    This recipe was originally published on www.womenshealthmag.com  More

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    20 Fitness Apps To Kickstart Your Wellness Journey

    Looking to crush your goals? Turn to fitness apps. With their variety of programmes and helpful notifications to remind you to get moving, these nifty apps can be a powerful tool in your wellness journey. Many fitness apps also have community programmes built-in to keep you motivated as you share and swap achievements.

    To get the most from your fitness apps, use them to track your progress, set goals (and work towards them) and take note of those notifications. Per a study in the British Journal of Sports Medicine, these are the conditions in which fitness apps work best.

    Here, we’ve crafted a list of the coolest fitness apps worth your time and bucks. You’ll find an app that works well for you from running, pre-and post-natal to yoga and conditioning and HIIT. Let’s crush those goals!

    Proudly South African Programmes

    Find Balance Kindly

    This app, created by trainer Kirsten Johnson, is meant to be a friendly, safe space for fitness and wellness. Find live and on-demand classes, recipes and programmes to help you reach your goals.

    Gutsy

    Harnessing the power of community, you can join workouts and smash your goals along with other people taking on various challenges that creator Juli Poeli hosts. In it, you’ll also find fitness, health and wellness guides for your journey and help you keep track of your progress.

    Hustle Fit

    The app is an extension of the fitness studio owned by surfer and trainer Teal Hogg. Moreover, they offer female-focused classes, including HIIT, boxing, strength training and DNA-specialised nutrition.

    The Movement Lab

    The Movement Lab is a Pilates studio that’s known for doing classes to really great, upbeat music. The best news? They offer online classes and online packages so you can join the fabulous movement wherever you are.

    READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

    Apps for running

    Zombies, Run!

    This is probably my favourite running app of all time. A story-driven app, each episode takes you on a thrilling run around the settlement in a post-apocalyptic zombie-infested world. You can choose to add a high-intensity zombie chase with every run, pushing you to go faster and further. With each episode, the story develops, but there’s plenty of time to jog to your own music while listening along.

    Nike Run Club

    This app is always updating and changing to elevate your running experience. There are runs for whatever you’re in the mood for, including mindfulness runs, powered by Headspace. You can pick from programmes like Don’t Wanna Run (such a vibe) or pick your distance and get in-ear coaching.

    Runcoach

    Made with certified USATF Coaching Support, you’ll get top-tier coaching in this app. Set a goal, tell the app more about yourself, set up a schedule and let the app do the rest. You’ll work hard but the smartness of the app is in its algorithm, able to adjust to missed runs, flagging motivation and more.

    Couch To 5K

    A great way to pick things up when you’re starting your journey. In partnership with the UK’s NHS and the BBC, this app is a flexible nine-week training plan that builds up your strength and endurance over time. You’ll get progress wards, a selection of trainers and tips.

    READ MORE: The 15-Minute Pregnancy Workout You Can Do At Home

    Apps for new moms or moms-to-be

    Daily Burn

    This app offers classes specifically for moms-to-be, including post-natal classes and conditioning programmes. Find Pilates, Barre, ten-minute workouts and more. Plus, the community section offers a space for support when your motivation is flagging or just need a high five.

    Glo

    This app offers classes for post-natal and prenatal women, along with 12 other yoga styles to choose from. You can use the app with your Apple Watch, iPad, Laptop or phone, too. There’s also Chromecast built-in if you want to work out from your TV.

    Prenatal Yoga by Down Dog

    This specific class by Down Dog offers classes for prenatal yoga. You can pick the length of your practice, choose the type of flow and boost your session with flexibility, core focus and more.

    Kayla’s Post-Pregnancy on SWEAT

    Not only does this app cater for no-equipment HIIT classes (and so much more) but there’s a specific programme for post-pregnancy babes looking to get back into fitness. There is also a programme by Kayla for pregnancy, where you’ll be taken through moves specific to your body’s season.

    READ MORE: 6 Genius Fitness Hacks From TikTok Sensation Megan Shongwe

    Fitness apps for yoga and conditioning

    Down Dog

    One of my favourite yoga apps, you can follow along a bespoke flow tailored to your needs and each and every practice is different. You can also use it on your desktop or on your phone. With a paid plan, you can boost your flow with cardio, abs and more. Plus, the music is chef’s kiss.

    Obé

    Get a selection of classes from this programme, including live and on-demand sessions. The classes are energetic but gentle enough for beginners, with a strong focus on conditioning and bodyweight work.

    Asana Rebel

    An inventive way to approach yoga, these high-energy flows see many different types of bodies leading you through classes that’ll tap into your chakras and more. You’ll find challenges to join, new trainers to learn from and more.

    Pilates Anytime

    An online studio, you’ll get premium instruction with thousands of videos that you can try at any level. With so many styles and classes to choose from, you’ll never get bored.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    Fitness apps for HIIT and strength training

    FitOn

    The best part about this app? It’s 100% free. There are so many classes to choose from with varying difficulty levels and a variety of disciplines. Join a live class or get ‘em on-demand whenever you’d like. You can even load this app onto your TV and stream classes from there. Genius.

    BODi  

    This app is all-inclusive, with nutrition tips, mindset hacks and more. And of course, there are fitness classes, ranging from beginner’s programmes to biking to building strength and more.

    Nike Training Club

    This app is fantastic for athletes and everyday athletes alike. Pick classes from top trainers and try out a variety of disciplines, including dance. It also works across Nike’s other platforms, like the Nike Run app.

    Centr, by Chris Hemsworth

    While this is a paid-for app, the offering is substantial. You’ll get a personalised plan, custom meal plans and grocery lists and a progress tracker to help you crush your goals. Plus, they’ve got top trainers (including women, like Elsa Pataky) to guide you on your journey to wellness.

    Michelle October

    Michelle is a freelance writer at WH, passionate about all things health, fitness and mental wellness. She’s also an avid surfer and recently discovered skateboarding as a viable means of transport. Skate dates, anyone? More

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    4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss

    There’s more to good walking form than standing up straight. Proper foot alignment and a powerful push-off keep you walking longer and stronger. First, use this simple test to find out how fit you are, then make good technique second nature with these exercises from Dr Suki Munseli, developer of Dynamic Walking.

    1. Shirt pull

    Why it’s crucial: Lengthens spine to prevent slumping.

    Cross your arms at the wrists in front of your waist and raise your arms, as if you’re pulling a shirt up and over your head. Grow taller as you reach up. Lower your arms, letting your shoulders drop into place. Repeat frequently during a walk to avoid back tightness.

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

    2. Pendulum swing

    Why it’s crucial: Keeps hips lifted for a smooth stride.

    Holding onto something for support, like the back of a chair, balance on your right leg and swing your left leg forward and backward eight to 10 times without touching your foot to the ground. Repeat, this time swinging your right leg.

    3. Heel-toe roll

    Why it’s crucial: Realigns feet and knees.

    Stand with your feet parallel, one shoe-width apart. With your knees slightly bent, roll from heel to toe eight to 10 times, rocking back and forth down the centre of your feet.

    READ MORE: Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

    4. Kick sand

    Why it’s crucial: Increases push-off power.

    Standing tall, scrape the ground with one foot as if to kick sand behind you, like a dog digging a hole. Use your whole leg, from the hip to the butt. Don’t lean forward too much. Repeat six times on each side.

    Here are five ways to burn more fat during your walking workouts. Plus, we’ve got the beginner guide: how to lose weight with running!

    Originally published in Prevention’s Walking For Weight Loss. More

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    This Simple One-Minute Fitness Test Will Help You Reach Your Goals

    If your goal is to get fitter and stronger, you’re going to need a benchmark. This quick and simple fitness test will show you where you’re at. 

    So. The push-up. It’s an upper-body move that sculpts your arms, right? Correct. But did you know that it also tones your abs and butt? True story! When done correctly, a no-knees push-up is actually a killer total-body toner. Yes, it’s amazing for working your arms and chest (hello, perkier boobs!) but to maintain your body position, you also need to engage your core and squeeze those glutes. Relax the glutes and your bum sticks up in the air. Relax your tummy muscles and you’ll start to sag like you’re humping the ground. Not your most attractive moment.

    READ MORE: This Explosive 15-Minute Workout Gets It All Done – Fast

    The One-Minute Fitness Test

    Since the push-up is such a killer full-body move, it’s also a good way to test your muscle endurance, a key component of muscular fitness.

    Take The One-Minute Push-Up Fitness TestThe test is easy, quick and you can do it at home.

    Set a timer for one minute.

    Do as many push-ups as you can with good form in a minute. The key here is quality over quantity. If you’re losing form, take a quick break, then carry on again. Make a note of how many you were able to clock and see how much better you can get over time.

    Looking for more inspo on your wellness journey? Try one of these 20 Fitness Apps to get started. More

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    in fitness and body

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

    The pair of running shoes you choose can make or break your run. You ever slipped on a pair only to feel that red-hot feeling of an incoming blister a few kms into your first run? Or you take your shoes off after a long run to find a blackening toenail? Whatever your woeful running horror story is, one thing is for sure, you need a solid pair of takkies to help you hit the tar, treadmill or trails. And we’re here to help.

    What To Consider When Looking For A New Pair Of Running Shoes

    There are a few questions you’re going to want to ask yourself before you head out to your nearest Sportsmans Warehouse on the next available Saturday morning.

    What will you mostly be using your shoes for?

    How far do you want to run?

    What kind of terrain are you going to be running on?

    Do you want to use them for other kinds of training (like HIIT or strength training)?

    READ MORE: We Tested The NEW Under Armour Iso-Chill Range With Running Late Club

    What To Look For In A Shoe

    Cushioning: This helps the ground feel softer and encourages ground-contact stability.

    Weight: Lighter shoes usually have less cushioning; they’re designed for your speedy runs. Heavier shoes tend to have more cushioning and are better for your longer runs.

    Drop: This is the difference in cushioning (or height) from the heel to the front of the foot. Basically, when you’re barefoot your heel and forefoot touch the ground so the drop is 0mm. Slip on a pair of particularly cushioned running shoes (or some serious heels) and the drop starts to increase. Drop tends to range from 0mm to 14mm, with 10mm being the most common heel drop.

    Pronation: Many shoes will state the type of pronation they are suitable for (but every person is different). Make sure you choose a shoe that’s suitable for you after doing a gait analysis with an expert (hint: they’re usually free). Not sure what these words mean? Keep on reading!

    Do You Need A Gait Analysis For Running?

    Many running coaches, trainers and running brands recommend getting a gait analysis. But what does that actually mean? In simple terms, your gait describes the way in which you walk. So a gait analysis is an exam that gives you information about your walking and running style.

    Everyone is different and knowing your gait is a huge part of knowing your running style. The more information you have, the more equipped you are to choose the right pair of shoes for you and ultimately prevent injury.

    “Knowing your gait can help you grow as a runner and help prevent injuries in the future. Each runner has a specific gait, and not knowing yours could result in an injury,” according to Asics.

    What Does Pronation Mean?

    A large part of gait analysis focuses on determining your pronation. When it comes to running, pronation refers to how your foot naturally rolls inward after your heel strikes the ground. Ideal pronation would result in this motion (the natural inward roll) absorbing the shock from the force of your heel coming into contact with the ground.

    Once your pronation has been determined, you want to try to match yourself to a running shoe that adjusts for your specific pronation. Wearing the correct running shoe will make you a more efficient runner and help you avoid those jog-ending injuries.

    3 Types Of Pronation:

    Neutral pronation: When your foot lands outside of your heel and then rolls naturally inward (about 15%), absorbing the shock and keeping your ankles aligned. If this is you, try the Under Armour FLOW Velociti Elite.

    Overpronation: When your feet roll inward too much. This requires a more sturdy running shoe so that your foot can be kept in place. Try the PUMA NITRO or Asics Gel-Nimbus™ 25 if you’re an overpronater.

    Supination or underpronation: When the feet don’t roll inward enough. This requires a shoe that has plenty of cushioning, like the Salomon Spectur.

    READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

    5 Places To Get A Gait Analysis In South Africa

    Sportsmans Warehouse

    Sportsmans Warehouse has RUN-id, an industry-leading advanced gait analysis technology developed by German engineer Jens Hellenbacher. It’s in selected stores around South Africa (Gauteng, Western Cape, Pretoria, KZN and Eastern Cape), is completely free and only takes a few minutes. Find out more here.

    ASICS Mall Of Africa

    If you’re a runner, you’ll be familiar with Asics. They have a huge range of shoes to suit any type of runner. So if you’ve got your heart set on your next pair being from the brand, why not head straight to the Asics store at Mall Of Africa for a gait analysis? The analysis is free of charge. Find out more here.

    Total Sports

    Total Sports is really changing the game when it comes to getting active. Their free gait analysis is available at Totalsports in Sandton, Mall of Africa, Canal Walk, Cavendish, Gateway and more.

    The Athlete’s Foot

    You can pre-order your running and gait analysis at the shop over here. They also give an in-depth breakdown of what they will be analysing and why it matters here.

    The Sweat Shop

    Head to The Sweat Shop Dunkeld in Johannesburg or The Sweat Shop Claremont in Cape Town for shoe fittings, gait analysis and premium advice.

    Now that you know a little bit more about what to look for in your next pair of running shoes, you’re ready to shop. Whether you’re a newbie or an experienced runner, hit the ground running with these newly-released running shoes.

    READ MORE: Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

    For Speed Runs

    For speed work and short-distance runs, look for a shoe with a little drop – in a European Journal of Sports Science study, they found that minimalist shoes can help you run faster, and make your feet and calves stronger. These are our top 2024 running shoes for speedy runs.

    Nike Vaporfly 3

    This is a speed shoe, indeed. But gone are the days when a quick 5K fit the bill for what creates a speedy run. These shoes can take you from a fast 10K through to a pacy marathon, too. The grooves in the sole drive energy from the sole through to the forefoot, making for faster take-offs.

    Under Armour Surge 3 Running Shoes

    With just an 8mm drop, this lightweight and breathable shoe will have you flying. A cushioned EVA midsole gives you a responsive ride while strategically placed rubber pods on the outsole add durability while keeping things light.

    adidas Adizero Boston 12

    You’d be surprised that such a chunky shoe can create such speed. Get flexibility in the forefoot along with a locked-in midfoot through your run. Energyrods at the bottom of the shoe provide a more seamless transition as you push off from the ground.

    PUMA Fast-R Nitro Elite

    You’d be forgiven for thinking this is a moon boot, but it’s actually a speed runner. The shoe, broken into two parts, delivers speed in the front section and comfort at the back, while the forefoot is primed to react to your cadence. It’s also surprisingly stable. While it’s built for speed, you could even take this bad boy on marathons, says PUMA. Expect a new version to drop in February 2024 – this shoe will be lighter and even faster.

    Asics Magic Speed

    Get the energy you need to ace your next PB. It works for both tempo runs and races and a carbon TPU plate propels your foot forward upon landing, so you go further, faster. A cushioned midsole keeps your stride propulsive while maintaining a lightweight feel.

    Hoka Mach X

    For those who want to run even faster, this pace-pushing shoe is it. It’s also a lightweight shoe built to last: the Mach X is supercharged with a layer of PEBA foam that’s 34% more resilient than the Carbon X 3 foam, making this a good shoe for both distance and speedy sprints.

    For Longer Distance Runs

    For longer distances, look for a higher drop in the shoe (read: a higher heel) that supports and keeps you comfy when you’re going for many km.

    On Running Cloudbloom Echo

    Made to go the distance, these shoes, with the upward curve, push your foot further and faster. You’ll also find enhanced cushioning on the forefoot, making for a more comfortable journey.

    Under Armour HOVR™ Machina 3

    Perfect for hot rides, the shoe’s mesh upper allows for maximum airflow, while tons of springy cushioning keeps you pushing forward. Plus, the combination of carbon and blown rubber on the outsole allows for durability and a lightweight rebound.

    adidas SOLARGLIDE 6

    Go the distance with this nifty runner. BOOST tech delivers energy return with each stride, while LEP 2.0 technology guides your foot forward for an extra push when you toe-off during your run.

    PUMA Magnify Nitro 2

    There’s tons of rubber in this shoe, making for a longer, smoother ride. In the midsole, you’ll find nitrogen-infused NITRO™ foam, to keep you bouncing along in comfort. The outsole’s rubber is durable and is built for all-surface traction.

    New Balance Fresh Foam X 1080

    Per New Balance, this shoe is IT. The shoe they’d make if they only made one. A bold claim, but we’ve reviewed it and can testify to its bounciness and responsiveness. The midsole, with proprietary Fresh Foam, allows the landing to push off to go that much more smoothly while the super-soft upper material is breathable.

    Nike Alphapfly 3

    Made with the beloved Zoom upper but with a decked-out sole, this shoe for marathoners looking to pace up fits the bill. It’s helped runner Kelvin Kiptum break the Marathon World Record, so it’s got to be good. What’s new? A smoother heel-to-toe transition from the continuous bottom as well as a wider carbon fibre Flyplate for extra propulsion.

    For Trail Runs

    With trail running shoes, you’re looking for a grippier outsole that can withstand uneven footpaths and keep your foot secure as you traverse the unknown. These are worth your cash.

    Salomon Pulsar

    A bouncy, superior comfort shoe that tackles the trails while you walk on clouds. An Energy Foam midsole gives you smooth transitions, while an Energy Blade helps with propulsion to shift you forward.

    Nike Ultrafly

    Fast and grippy, this shoe makes the case for a trail run that’s both fast, epic and yes, totally doable, no matter the conditions. The Nike Ultrafly was designed with Vibram and contains its lightweight, agile outsole design and traction tech underneath.

    Hoka SpeedGoat 5

    Like Nike’s Ultrafly, this shoe features the Vibram® Megagrip with Traction Lug designed to provide more surface contact and traction. It’s lighter and roomier but no less stable, making for light work when tackling the trails.

    adidas SOULSTRIDE FLOW GTX

    A lightweight shoe that won’t bog you down on the hills. Shock-absorbing EVA provides comfort and the mesh upper takes you through mud, rain and sunshine. The Continental™ Rubber outsole also gives you a better grip on those trails.

    Under Armour Charged Maven

    For shock absorption, look for the UA Charged tech embedded in this shoe. The cushioning needs to be soft but rugged enough to take on rocks and gravel – and this shoe does the trick.

    PUMA Voyage Nitro 3

    The camo look is so subtle and beautiful, you’ll be wanting to wear this everywhere. But it’s destined for the trails: it sheds water so you’re never wet, while the outsole allows the shoe to move independently with the ground for better traction.

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    in diet and nutrition

    Your Christmas Menu Is Sorted With These 6 Healthy Festive Recipes

    Want healthy festive recipes that will leave you seriously satisfied?! These are delicious, fresh and allergen-friendly! Therefore you have a Christmas menu that suits (and can easily be tweaked for) all dietary requirements. Below is a healthy menu that’s perfect for our hot sunny, South African festive season: indulgent, but feel-good.

    If you have a gluten-free guest: no adjustments necessary! All these recipes are gluten-free.

    If you have a vegetarian guest: replace the fillet in the Beef Tagliata with gorgeous grilled mushrooms. Then replace the salmon in the Trout Tartare with heirloom tomatoes (think different colours and sizes and textures).

    If you have a vegan guest: Do the above step and simply leave out the ricotta in the Herby Cress Salad and replace the yoghurt in the Raspberry and Yoghurt Tartlets with coconut yoghurt.

    READ MORE: I Tried 3 Viral Recipes And Here’s How It Panned Out

    Healthy Festive Starter: Trout Tartare

    Start off the menu with a refreshing recipe that requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless festive appetiser. Because what could be better than silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

    Healthy Festive Main: Beef Tagliata with Roasted Rosa Tomatoes

    Who said your table had to be adorned with gammon, turkey and lamb? This Beef Tagliata is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes. Bon appetit!

    READ MORE: 5 Low-Calorie Smoothie Recipes That Legit Taste Like Milkshakes

    Healthy Festive Side Dish 1: Herby Cress Salad with A Crunch

    This watercress salad with flavour-packed homemade dressing is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds. Best part? It’s easily customisable. Don’t add the cheese if you have vegan or dairy-free guests.

    Healthy Festive Side Dish 2: Whole Baked Baby Sweet Potatoes

    Everyone loves garlicky, well-spiced potatoes. And you’re going to love these sweet potatoes even more. With very few steps, you’ll be able to pop these in the oven and basically forget about them. We love fuss-free festive recipes!

    READ MORE: The 2 Hangover-Curing Recipes You’ll Need This Festive Season

    Healthy Festive Side Dish 3: Asparagus, Bean and Tenderstem Broccoli Salad

    Every festive feast needs a salad that no one can get enough of and every one demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is guaranteed to be on your table every year from now.

    Healthy Festive Dessert: Raspberry and Yoghurt Tartlets

    Here at WH, we love recipes that make use of seasonal ingredients. Take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets! This is a perfect summer dessert of creamy Greek yoghurt, fresh raspberries and zesty lemon. Yum! More