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

    SoberSeptember, OcSober, DryJanuary or even going #StraightEdge (no stimulants at all!) – there’s no end to the sober bandwagons you can jump on. Whether it’s for health and fitness reasons, a way to detox and reset or manage your tolerance levels, many people are opting to ditch the booze and embrace a teetotalling lifestyle. Here’s what you need to know about having a sober festive season.

    The Sober Trend

    According to Janet Gourand, founder of Tribe Sober, a South African membership programme helping people change their relationship with alcohol, they have seen more people wanting to decrease their consumption of alcohol or cut alcohol out completely lately.

    And women are leading the charge. Gourand says that 80% of those in Tribe Sober are women with most of the women being 40+ but despite that, there is still a trend for younger women to drink less. Plus, local non-alcoholic G&T brand The Duchess reported that 74% of its buyers are women between 18 and 34 years old.

    The truth is many millennials are driving a huge trend towards cutting booze completely – or never starting. Hashtags like #SoberSaturday and #SoberLife (over two million tags on Insta) are being seen more and more and form part of what has been dubbed the “sober curious” movement. The number of alcohol drinkers in the world has decreased by nearly five percent since 2000, according to reports by the World Health Organisation.

    In fact, 49% of Women’s Health readers said they would buy non-alcoholic beers or cider (up from 34% when we asked you in 2019), while 31% said they would be choosing Castle Free over Castle Lite this festive season. 47% of Women’s Health readers said if they were offered non-alcoholic wines – that actually taste good – they’d try it.

    READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’

    Reasons To Have A Sober Festive Season

    According to Gourand, the stress and the “working from home” impact of the pandemic have created more dependence on alcohol.  “People who would only use alcohol for ‘socialising’ have now discovered that they enjoy drinking alone and their drinking has become more about self-medicating their anxiety than having fun,” she says.

    This has been dubbed “Grey Area” drinking and it has seen an increase since the pandemic. Healthline describes “grey area” drinking as the realm between healthy levels of alcohol consumption and a diagnosed alcohol use disorder. 

    It’s no secret that South Africa is known as a drinking nation, with 2.1% of total household spending in South Africa going to beer, according to Stats SA (only 1.5% is going to veggies). And the festive season is a period that sees a dramatic increase in consumption. But many people, even South Africans, are taking the downsides of drinking alcohol more seriously.

    “People are becoming aware that drinking more than a bottle and a half of wine a week puts their mental and physical health at risk.  The wellness trend is resulting in more people eating organic, doing yoga and meditation and they are realising that drinking alcohol doesn’t really fit in with this lifestyle,” explains Gourand.

    READ MORE: 17 Super-Stylish Stocking Fillers & Gifts Under R150 – That Aren’t Socks

    The Sober Life

    “The smart people are getting sober curious.  The wine industry has been marketing directly to women for the last 25 years – and they have been stunningly successful.  Many women cannot imagine having fun or socialising without it.  As many women get older the fun turns to self-medication and drinking alone,” says Gourand. 

    If you want to change your relationship with alcohol, finding your tribe helps. “Community is a big part of recovery,” says Gourand. In his TED Talk, writer and journalist Johann Hari explains the science behind the fact that connection is the opposite of addiction.

    “There is so much shame around drinking (especially for women) that joining a community of others with the same issue is a huge relief and we feel less alone.  We learn so much from hearing about other people’s experiences and as we progress in our alcohol-free journey we are able to inspire others,” explains Gourand.

    “Even if people are just “sober curious” or not even sure that they want to make a change they can join a tribe, listen and learn and it will help them decide which direction to take,” she says.

    READ MORE: The Top Gifts WH Team Want Under The Tree This Season

    Tips For Going Sober

    Janet Gourand has been sober since 2015, leading her tribe at Tribe Sober and inspiring people to have an alcohol-free life. These are three tips for people who are sober curious or looking to cut down their alcohol consumption:  

    1) “Take a look at your life”

    “What would it look like without alcohol in it?  If all your social activities involve drinking then it’s time for a change.  The first step is to increase your awareness – keep a drinks diary and note your consumption.  Are you drinking more than the low-risk limit of a bottle and a half of wine a week?”

    2) “Take an alcohol-free challenge – at least a month.”

    “If you can get through it easily then you are probably fine.  If not (or if you can’t even contemplate taking a break) then it’s time to make some changes.  Join a group like Tribe Sober to connect with others who are looking to quit drinking and to learn to thrive in their alcohol-free lives.”  

    3) “Start discovering the vast choice of alcohol-free drinks.” 

    “Try everything and you will find your go-to alcohol-free choice.  Integrate that into your lifestyle.  Alternate it with alcoholic drinks when you go out and make sure you have at least 4 alcohol-free days a week.”

    The Best Alcohol-Free Drinks For Adults

    Designated driver, watching your calorie intake, fitness stole your alcohol tolerance or realising it might be time to cut back? Going booze-free is a health trend that celebs, brands and just about everyone else is getting behind! 

    Below you’ll find the best wine, gin, beer and cider 0.0 versions. With half the calories and no need for a stash of painkillers in your bedside drawer, your sober summer is sorted!

    If you like fruity beer, try Bavaria 0.0% Pomegranate.

    If you like light lagers or Pilsners, try Beck’s Blue.

    If you like Castle, or lagers in general, try Castle Free Alcohol-Free Lager.

    If you like IPA, try Devil’s Peak Zero to Hero.

    If you like Weiss beer, try Erdinger Alkoholfrei.

    If you’re a Heineken gal, try Heineken 0.0.

    If you like an aperitif, try Babylonstoren BitterLekker.

    If you like gin and tonic, try The Duchess Virgin Gin & Tonic.

    If you like gin cocktails, try Seedlip Garden 108.

    If you like red wine, try Van Loveren Radiant Red Almost Zero % Alcohol.

    If you like white wine, try Natura De-Alcoholised Classic White.

    If you like bubbly, try Lautus De-Alcoholised Sparkling.

    If you like cider, try Savanna Non-Alcoholic Lemon.

    If you like a full-bodied beer, try Non-Alcoholic Super Bock 0.0%.

    If you like mocktails, try Fehmz Mocktails in various flavours.

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

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    The New Balance Fresh Foam X 1080 Might Be The Bounciest Running Shoe We’ve Tried

    When it comes to running, a number of factors come into play that determine how much you’ll get out of that 5K sprint (or let’s be honest – light jog). There’s how well you hold yourself – too far forward and you’ll be going slowly, too far back and it’s the same. There’s your cadence, pace and other measurable variables. But one that only gets measured by how much pain you experience? Your bouncy running shoe. Too tight and you’ll cramp. If it’s too loose, you’ll get no support. Too soft and you’ll hurt your knees. But we have found a winner! 

    When shopping for a running shoe, we know we need to look at arch support, ankle support and something light and springy. The *new* New Balance Fresh Foam X 1080 delivers all that and then some. It’s incredibly light and so bouncy you’d be forgiven for thinking you’re walking on reinforced marshmallows.

    New Balance Fresh Foam X 1080

    The Specs

    Get comfort for your feet with this shoe. It cushions the foot perfectly, while still being versatile for everyday life. A midsole is built for smooth transitions from the landing to push-off (so you’re flying) and a second-skin style mesh upper provides breathability that’s supportive around the ankle. Plus, choose your preferred fit, from a standard shoe or wider shoe.

    READ MORE: How Do You Know When It’s Time To Replace Your Running Shoes?

    What it’s good for 

    Touted as your go-to everyday shoe, this gorgeous runner goes beyond cradling your foot while trying to ace your next PB. It’s been designed to be worn while running errands, shopping, walking, the whole nine yards. “As a mostly barefoot person (hello, WFH attire), I relished this shoe in all its softness as I padded around the house and did my morning walks. Light and airy, it also looks great with a pair of jeans and a plain white top,” says Michelle October, WH Features Ed. 

    READ MORE: The ASICS GEL-KAYANO™ 30: The Shoe That Will Make You Love Running Again

    We tried the New Balance Fresh Foam X 1080

    WH Features Editor Michelle October took the shoes for a run.

    “The shoe is next-level bouncy and responsive on the road. I tried it out on a run and felt like I was flying through my route. Because the shoe is so soft, I expected it to have minimal support around the ankle – I have weak ones – but that wasn’t the case. The forefoot is reinforced and ultra-supportive, making it perfect for long runs. It’s also got a light, airy upper that leaves your foot able to breathe as you take on your run. I loved that it gave me back what I pounded into the pavement and the bounce back definitely takes a load off your knees when running. Overall, a shoe I’d buy in an instant.”  More

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    Under Armour Drops 2024 Gear – And We Are Obsessed!

    Step into the future with Under Armour’s 2024 tech and product range, where innovation and style collide to empower athletes of all levels. From groundbreaking baselayers to premium sportswear and cutting-edge running shoes, Under Armour is bringing their a-game to help you reach your peak performance.

    Told through an immersive fit – the brand highlights three areas of focus in the year to come:

    Baselayer – For the Heat and Cold.

    Unstoppable Collection – Be Unstoppable. Born from performance. Made for style.

    Infinite – The Run Category Collection.

    Baselayer Tech

    Under Armour’s 2024 collection places a significant focus on baselayer technology, which saw the unveiling of new Heatgear, Coldgear, Iso-Chill and Authentics apparel. These cutting-edge baselayers are designed to offer a next-to-skin fit, regulating temperature and providing essential support for every athlete. 

    The baselayer product offerings included:

    HG Armour Tee (feel cool, dry and light)

    CG Armour (feel warm, dry and light)

    HG Armour Iso-Chill (Makes you cooler so you can work longer).

    All of which exemplify the commitment to moisture-wicking and temperature-regulating properties, ensuring athletes feel powerful and perform at their best. With key benefits such as a next-to-skin fit which regulates temperature, these items are a must-have for every athlete. But, that’s not all. They’re light and tight which makes you feel more powerful so you can work out for longer.

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

    Unstoppable Collection

    This is a premium sportswear line designed for athletes who want to look good, feel confident and perform at their peak. It’s described as a “clean, premium and a future-looking sports style.” Feeling confident and unstoppable is the emotional impact of wearing the product. Designed with UA performance technology and crafted from premium materials, the gear is not only comfortable and stylish but also enhances one’s overall performance. The woven fabric, enhanced with an EcoStorm finish, ensures superior comfort and durability, with the jackets composed of 90% Polyester and 10% Elastane, and the bottoms available in 100% Polyester or 90% Polyester/10% Elastane options. 

    The Unstoppable Woven Jackets

    These represent a fusion of style and functionality, catering to the needs of today’s active lifestyle with an elevated and versatile sportswear design. Ideal for post-workout recovery, travel, and everyday activities, these jackets feature a woven fabric with an EcoStorm finish, ensuring superior comfort and durability. The trendy jacket silhouettes not only offer a contemporary look but also incorporate elements of sports heritage DNA, adding a distinctive touch to the design. The jackets boast a loose fit, providing comfort and ease of movement, along with practical pockets for added functionality. The inclusion of PU matte logos adds a touch of sophistication, making these jackets a stylish and practical choice for individuals leading an active lifestyle.

    The Unstoppable Woven Bottoms

    Crafted with woven fabrics featuring an EcoStorm finish, these bottoms ensure superior comfort and durability. The design showcases cargo and wide-leg silhouettes, combined with an elevated aesthetic with elements of sports heritage DNA. Evident attention to detail shines through with the oversized fit for wide-leg pants, loose fit for cargo styles, convenient pockets and incorporation of PU matte logos.

    READ MORE: 24 Best Fitness Gifts For The Gym Lover In Your Life

    Infinite

    Let’s talk shoes, a popular offering in the Under Armour staple. It was announced that a key focus for 2024 is their Infinite Shoe range, with special attention being placed on the UA Infinite Pro, UA Infinite and UA Elite – elevating your running experience like no other. 

    UA Infinite Pro

    Designed to deliver an elevated and comfortable running experience, the UA Infinite Pro incorporates various tech features. The tongue and collar lining provide added comfort, ensuring a snug fit without irritation. The shoe prioritises heel impact reduction for smooth landings and enhanced overall stability. Its outsole is intelligently designed for a balance of durability and lightweight rebound. The engineered upper, with zonal structures and 3D haptic print detailing, offers breathability and containment. A high-resiliency premium sock liner cradles the foot, enhancing step-in comfort. The lightweight Pebax foam in the midsole contributes to soft landings and exceptional springiness, providing excellent energy return. The one-piece bead foam midsole, softer, lighter, and more flexible, ensures a plush and bouncier underfoot experience for runners.

    UA Infinite

    The UA Infinite offers an exceptional running experience with its Deluxe Comfort System, featuring an Ortholite sock liner and PU strobel underfoot for ultimate step-in comfort. The full-length, unwrapped HOVR technology ensures lightweight cushioning and high rebound responsiveness, propelling the runner forward. The Circular Knit full-length upper contributes to breathability, durability, and lightweight containment. Additionally, the shoe is equipped with a durable rubber outsole that provides traction and durability. This ensures proper flexibility for an efficient toe-off during each stride.

    UA Infinite Elite

    The UA Infinite Elite promises an uninhibited running experience with its resilient and springy core. The updated outsole design features wider gauges and a reinforced heel for added guidance, flexibility, and efficient dispersion of impact forces, ensuring a smooth ride. HOVR+ cushioning, higher midsole heights, and intelliknit upper technology combine for an undeniably plush feel, providing a dynamic fit. Notable features include a pull tab for easy entry, premium branding for heel support and an outsole designed for a balance of durability and lightweight rebound.

    The knit upper materialisation provides a precision 1:1 fit with micro details. While a high-resiliency premium sock liner enhances step-in comfort. The full-length, one-piece bead foam midsole contributes to a softer, lighter, and more flexible underfoot experience, promising runners a smoothed-out ride with amplified energy return and increased overall stability.

    For more information, visit https://underarmour.co.za or download the Under Armour app on Google Play or the Apple Store, today! More

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    13 Benefits Of Cycling For Physical And Mental Health, According To Trainers

    Cycling isn’t only spandex shorts, sore bums and lengthy road rides. Rather, hopping on a bike includes building up cardiovascular health, relieving daily stressors and finding your own uplifting community. Honestly, that’s only the beginning of the benefits of cycling. Whether you’re on a stationary indoor bike or cruising along outside, this sport has so much to offer for your mental and physical health with each pedal stroke you take.

    “Cycling can serve as a release mentally, emotionally and physically,” says Karen Maxwell, CPT. “It’s an excellent, low-impact fitness option that promotes fat loss, improves heart health, boosts muscle endurance and provides a rigorous workout for your legs.”

    Meet the experts: Karen Maxwell, CPT, is an ACE-certified personal trainer and the director of training at CycleBar, an indoor cycling studio. She’s also a former D1 athlete and ISSA-certified sports science nutritionist. Olivia Amato, CPT, is a certified personal trainer and Peloton instructor, who left Wall Street to become a full-time fitness pro.

    Once you have a bike (indoor or outdoor) or sign up for a class, cycling workouts are easy to add to your weekly routine to build up your endurance, strength and overall fitness at your own pace.

    READ MORE: 10 Reasons Why You Should Take Up Cycling

    Read on to learn about all the benefits of cycling, whether you’re pedalling outside or hopping in the saddle inside, all according to expert trainers.

    12 Benefits Of Cycling

    1. Low impact and welcoming for beginners.

    Since cycling is a non-weight-bearing, low-impact activity, you aren’t adding any extra pressure or intensity to your joints, tendons, or ligaments. Because of this, cycling is ideal for those who are new to exercising in general, people who are injured or need rehabilitation, or people who have degenerative joints, according to Current Sports Medicine Reports. As with any new activity, always consult your physician before starting.

    “Regardless of fitness level, cycling is an accessible cardio regimen,” says Maxwell, “that can cater to both seasoned athletes and beginners that are embarking on their fitness journey.”

    2. Build muscle strength.

    “Cycling truly is a full-body workout,” says Maxwell. “Building muscle and strength through cycling correlates with how much resistance you put on the bike (when indoors) or how steep the incline is (when outdoors).” To amp up the strength training, add in resistance or incline to build those lower body muscles. Your upper body — like arms and core — are always at work, too, when cycling, since you use them for balance and stability while on the bike. Indoor stationary cycling does in fact increase leg strength (and balance, too), studies say.

    3. Improve heart health.

    Cycling is considered an aerobic exercise, which means its main benefit is working out your heart, blood vessels and lungs. That’s because, according to The American College of Sports Medicine (ACSM), aerobic exercise is any activity that uses large muscle groups (check!), can be done continuously (check!) and in a rhythmic nature (check!). So every time you get on the bike, you are working toward better heart health.

    “When you are consistent, cycling increases your endurance, too, which allows you to hold higher levels of activity for a longer period of time,” says Olivia Amato, a certified personal trainer and Peloton instructor.

    4. Explore new music.

    The combination of endorphin release and uplifting music in indoor cycling classes like Cyclebar provides an immediate mood lift, says Maxwell. “You can walk into a class feeling stressed and walk out feeling as though a weight has been lifted off your shoulders,” Maxwell says. When you sweat to music, you’ll even see increased stamina, according to the National Center for Health Research.

    5. Reduce CO2 emissions.

    As you feel more and more confident in your cycling skills, commuting to work or to run errands will seem like much less of a chore and much more of an adventure. Plus, folks who commute via cycling had 84 percent lower CO2 emissions than non-cyclists, studies show. Added bonus: You save on gas money!

    6. Boost joint health.

    The benefits of cycling are two-fold for your joints, according to the Arthritis Foundation. You aren’t pounding on or stressing your joints repeatedly, but you are also helping strengthen the muscles that support your knees, ankles and feet.

    7. Connect with a new social circle.

    Setting out on a long ride is way more fun with other people and there are no shortages of cycling groups to join—beginners, women-only, road, gravel, or mountain biking groups are all available. Plus, every human needs that feeling of belonging. In fact, the CDC states that having strong social connections can decrease your risk of heart disease, stroke, dementia, depression and anxiety.

    The list doesn’t stop there though—social connections can promote healthy habits and physical activity and even help you sleep better. “Working out or riding with others helps us stay committed and create relationships with like-minded people,” Maxwell says.

    8. More time outside.

    Even if you are cruising on a casual ride, getting outside and breathing in that fresh air has so many benefits. Greenspace exposure can lead to less cortisol (the pesky stress hormone), decreased blood pressure, a lower heart rate and even less HDL cholesterol levels, according to a study in Environmental Research.

    9. Pump up feel-good hormones.

    Cruising down a hill with wind whipping your hair out of your face is a sure way to get your heart pumping and not just from the workout. Push yourself heading up those hills, but have even more fun heading down. Ready for a different challenge? Try mountain biking with even more features, views and skills to learn. Getting those post-ride endorphins really adds to her excitement and a healthy mind, Amato says.

    “Cycling helps increase your overall mental wellbeing by decreasing stress, increasing your mood and self-esteem, and encouraging mindfulness by allowing you to focus on the hard work you are doing for yourself in the present moment,” she says.

    10. Help with weight loss.

    According to a 2018 study in the European Journal of Obesity, participants who cycled for one and a half hours a week or more were found to have a lower body weight than non-cyclists. And if they cycled even more throughout the week? The study found that waist circumference and body fat percentage were lower when the duration of cycling was higher. Amato notes, too, that cycling is an efficient workout for those who might be short on time.

    “It can be helpful for those with a hectic lifestyle,” she says, “since a workout can be done in as short as a 10- to 15-minute HIIT ride.”

    11. Better sex life.

    It’s true! Being active can improve your sex life overall, studies show. Biking seems to offer an added boost in this arena, too. After women did 20 minutes of stationary cycling, they had a higher state of arousal than those who did not exercise, one specific study found.

    12. Effective cross-training.

    “Not only does cycling excel in building endurance, but indoor cycling can also serve as an effective HIIT workout, bolstering aerobic capacity, fostering muscle growth, and stimulating the production of fat-burning enzymes and hormones,” says Maxwell. So if you need a break from your regular running schedule or strength-training routine, hop on the bike!

    13. Reduce risk of disease.

    There is ample research linking cycling with a lower risk of multiple diseases. For starters, commuting to work via bike regularly is associated with a lower risk of cardiovascular disease, cancer and premature death, according to a 2017 study.

    What’s more, both cycling for commuting and for exercise are consistently associated with diminished risk of type 2 diabetes, according to a 2016 study of Danish adults. People who cycle for 30 minutes, five days a week take about half the sick days compared to sedentary counterparts, according to research from the University of North Carolina. Finally, people who regularly travel by bike live longer, healthier lives, according to a study published in Sports Medicine.

    READ MORE: Tegan Phillips Is Trying To Break The Guinness World Record For Cycling From Cairo To Cape Town

    This article written by Mattie Schuler was originally published on Women’s Health. More

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    The Easy Trout Tartare Recipe You’ll Be Making All Summer Long

    This refreshing trout tartare recipe requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless appetiser.

    READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

    Trout is a super underrated summer protein. It’s packed with omega-3 fatty acids, Vitamin B6 and B12, selenium and niacin. And what could be better than hitting your protein goals with silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

    READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

    Try This Delicious Trout Tartare Recipe

    Trout Tartare

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

    Prep Time 15 minutes mins

    Course AppetizerCuisine Healthy

    Servings 6 people

    400 g Boneless, skinless trout (or salmon)1 Shallot, sliced into super-thin rings2 Spring onions, finely sliced1 Tbsp Chives, finely chopped2-3 Limes, one cut into six thin wedges2 tsp Sesame oil1 Tbsp Extra-virgin olive oil, plus extraPinch chilli flakesFresh tarragon or flat-leaf parsley leaves, for garnishingSalt and freshly ground black pepper
    Slice the trout into one-centimetre pieces.Place the shallot, spring onions and chives in a glass bowl. Then add the zest from one lime and one tablespoon freshly squeezed lime juice, as well as the sesame oil, one tablespoon olive oil and a pinch of chilli flakes. Whisk to combine, then add the fish, tossing to combine. Next, taste to check the flavour and add more lime juice, if needed.Divide the tartare between six small plates or bowls and garnish each with a few tarragon or parsley leaves, a drizzle of olive oil and a thin lime wedge.Season with salt and pepper and serve.

    Keyword Easy Meals, fish, Healthy Recipes, No-Cook Recipes More

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    Grab Your BFF For This Fun Buddy Workout That Tones *Everything*

    Working out in summer can be as leisurely as you want it to be. You can spend an hour or more if that’s your idea of fun. But if a packed schedule or the idea of lazing by the pool is your priority, you’re going to need an action-packed high-intensity workout that works as hard as your calendar is. Enter: a power-packed buddy workout that you can do with a friend. Because who doesn’t like a bit of company?

    The buddy workout

    Our total-body buddy workout— designed by trainer Ashley Borden—will help you tap into the science-backed source of better results: having a friend while you sweat. It consists of five mini-challenges, which make up a circuit that will strengthen your arms, shoulders, and back, sculpt your thighs and glutes, tone your core, and boost your cardio endurance. The buddy workout was created to hit sticking points that you might struggle with or rush through if you were on your own. (All of the exercises can technically be done solo, but you’ll find that banging them out as a twosome takes it to a whole new level, especially when you’re feeling more social in summer).

    If you and your buddy have different abilities, no worries—we’re one step ahead of you. The plan is completely scalable, so you never have to worry about anyone being left behind. Sounds like a vibe? Let’s get to it.

    1. Partner Pull-ups

    Loop a resistance band around a chin up bar; place knees in the loop and grab the bar with an overhand grip, arms completely straight (1). Bend your elbows and pull your shoulder blades together to pull your chest toward the bar (2). Slowly return to start. That’s 1 rep. Before you begin, start a timer. Do 8 reps, then rest for the remainder of the minute. At the start of the next minute, repeat the same pattern. Continue for a total of 8 minutes.

    READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

    2. Team Burpees

    Stand with arms at sides (1), then squat (2) to place hands on floor and quickly jump feet back into a push-up position; bend elbows to lower chest toward floor (3). Reverse movement to return to standing. That’s 1 rep. Do 25, keeping tempo with your partner. If either person needs to pause, hold a glute bridge together until both are ready to start again.

    READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

    3. Tempo Step-Downs

    Stand on box or bench, feet together and hands on hips (1). Slowly bend your right knee to step down and touch the floor with your left foot (2). Quickly step back up to the starting position. That’s 1 rep. Switch legs and repeat on the other side; continue alternating, keeping pace with your partner, for a total of 40 alternating step-downs.

    4. Overhead Plate-Hold Challenge

    Grab a heavy-weight plate and hold with both hands at arm’s length. Keeping legs straight and core tight, raise weight directly overhead, arms next to ears (A). Face each other and compete to see who can hold the longest.

    READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

    5. Follow-The-Leader Cardio

    Agree on a piece of cardio equipment (bike, rower, skipping rope, speed runs) and grab two next to each other. Partner A sets a pace that’s challenging for both to hold for one minute. Rest one minute. Partner B sets the pace for one minute. Rest one minute. Continue for 16 more minutes.

    This story was written by Jen Ator and was first published in Women’s Health Magazine in March 2019. More

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    How To Make Perfectly Baked Sweet Potatoes Every Time

    Let’s be honest, we’ve all had a severely undercooked or overcooked baked sweet potato. Well, you’ll never have either again thanks to our recipe that shows you exactly how to bake sweet potatoes to ensure they’re delicious every single time. Thank us later!

    READ MORE: You Need To Make This Yummy Cauliflower Recipe With A South African Twist

    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. Who doesn’t love a fuss-free recipe?

    READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

    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 recipes!

    Prep Time 8 minutes minsCook Time 1 hour hr 5 minutes mins

    Course Side DishCuisine Healthy

    Servings 6 people

    12 baby sweet potatoes, scrubbed clean and patted dryOlive oil1 tsp Smoked paprika1 tsp Salt 1 tsp Freshly ground black pepper1 Clove Garlic, sliced into thin slices
    Preheat the oven to 180˚C and line a large tray with parchment paper.Place the baby potatoes, about two tablespoons olive oil and the spices in a large mixing bowl. Massage the oil and spices into the skin of the potatoes before placing the potatoes on the baking tray. Bake for one hour or until the potatoes are cooked through and the skins are caramelised in areas. Don’t forget to turn the potatoes once about halfway through the cooking time.Sauté the garlic slices in a little olive oil until just turning golden, then remove immediately from the heat.Remove the potatoes from the oven and serve on a platter drizzled with the garlic slices and oil from the pan.

    Keyword Easy Meals, Healthy Recipes, vegetarian More

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    The Mouthwatering Salad Recipe Everyone Will Ask You To Share With Them

    Every person needs that one salad that none of your guests can get enough of and every guest demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is the best green salad recipe. And it’s guaranteed to be on your table every year from now.

    READ MORE: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

    It’s packed full of uber delicious green veggies like asparagus, green beans, edamame beans, tenderstem broccoli and baby spinach. This certainly isn’t your grandma’s green salad and you’ll thank us for the upgrade.

    READ MORE: Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

    The Best Green Salad Recipe You’ll Ever Make

    Asparagus, Bean and Tenderstem Broccoli Salad

    Every person needs that one salad that none of your guests can get enough of and every guest 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.

    Cook Time 5 minutes mins

    Course SaladCuisine Healthy

    Servings 6 people

    200 g Asparagus (sliced into 3cm pieces)200 g Green beans (sliced into 3cm pieces)200 g Edamame beans200 g Tenderstem broccoli (sliced into 3cm pieces)50 g Baby spinach leaves2 Tbsp Sesame seeds, toastedFor The Dressing:1 Shallot or small red onion, very finely sliced into rings1 Pinch Chilli flakes1 tsp Sesame oil2 Tbsp Olive oilJuice and zest of half a lemonSalt and pepper
    Blanch the asparagus, beans and broccoli in hot water for a few minutes. When just cooked, transfer to ice-cold water before placing in a colander to drain.Whisk the dressing ingredients together, then toss the blanched veggies and spinach together in a large bowl with the salad dressing and toasted sesame seeds.Plate on a large platter and serve.

    Keyword Easy Meals, healthy, vegetarian More