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    in diet and nutrition

    Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight

    Mention the word ‘cocktails’ and you’re instantly transported to a happy place, probably along the coast with good company while someone plays guitar and sings to you at sunset. What. A. Dream. Even better? The addition of low-calorie cocktails into this already delish dream world…

    No matter if you’re counting calories, watching your weight or just want to drink more mindfully, we’ve got you covered with some seriously yummy drinks. We turned to award-winning mixologist Roxanne Read and spoke to her about her favourite low-calorie cocktails. Ready, steady… Treat yo’self.

    READ MORE: The 27 Best Wines For Any Occasion You Can Imagine

    4 Low-Calorie Cocktails You Really Need To Try Like… Now

    Zesty Aperol Spritz

    Roxanne Read

    Approximate calorie count: A serving of Aperol Spritz only amounts to 125 calories. Nice.Aperol aperitif is made from herbs such as gentian, rhubarb and cinchona, which are rich in antioxidants. Bonus: This cocktail is also garnished and infused with vitamin C-rich oranges.

    Prep Time 2 mins

    Course DrinksCuisine Healthy, Italian

    Servings 1 personCalories 125 kcal

    50ml Cinzano Pro-Spritz50ml AperolSoda Water
    Pour 50ml Cinzano Pro-Spritz into an ice-filled glass.Add Aperol in equal measure and top off with a splash of soda.Finishing touches: 50/50 splash and garnish with a slice of orange.

    Keyword cocktail, healthy

    Watermelon Sparkling Spritz

    Roxanne Read

    Approximate calorie count: 110 caloriesThe secret to this drink is to get the natural sugars out of the watermelon juice, says Roxanne. The riper, the better. “Watermelon juice is rich in nutrients and is a perfect option for fasting, cleansing and dieting and contains a great dose of electrolytes per serving,” she says. Champagne is a low-calorie beverage, due to its production process where most of the natural sugars are removed and no additional flavouring is added.

    Prep Time 5 mins

    Course DrinksCuisine Healthy

    Servings 1 personCalories 110 kcal

    20 ml Vodka (the more distilled the vodka, the less impurities)60 ml Fresh-pressed watermelon juice80 ml Sparkling brut wine (opt for a light sparkling wine to reduce the calorie count even further)
    Pick an almost over-ripe watermelon, then cut it into chunks to fill one cup.Put into a blender and add about a 1/2 cup of water. Flash blend the mixture, and strain out the pulp and the pips.Next, take your Champagne glass out of the fridge and add the vodka and watermelon juice together.Top up with Champagne.

    Keyword cocktail, healthy

    READ MORE: These Three Drinks Will Make Bloating A Thing Of The Past

    Blueberry Mojito

    Roxanne Read

    Approximate calorie count: 130 caloriesLimes are good for weight loss because of the citric acid — a metabolism booster. “Mint is a huge flavour contributor with less than a calorie in a 100g serving, so the more the merrier,” says Roxanne. Blueberries are key to making this drink! “Berries are great for regulating the fat-burning gene, as well as lowering high blood pressure,” says Roxanne.

    Prep Time 3 mins

    Course DrinksCuisine Healthy

    Servings 1 PersonCalories 130 kcal

    6-8 Lime wedges8 Mint leaves25 ml White rum1/4 cup BlueberriesSoda water
    Lightly muddle the lime wedges into the glass you’re going to serve the drink in.Clap the mint leafs in your hands to release the flavour. Drop them in the glass and muddle again.Add the rum and blueberries and fill the glass 3/4 of the way with crushed ice.Using a long-handled spoon or bar spoon, stir the mixture until your glass is almost filled with dilution from the crushed ice.Top with soda water if needed.Garnish with a mint sprig and a couple of blueberries sprinkled on top.

    Keyword cocktail, healthy

    READ MORE: You Need To Try These 13 Simple Mocktails ASAP

    Vodka Fizz

    Roxanne Read

    Approximate calorie count: 98-100 calories”My preferred fruit combination is kiwi slices, fresh strawberries and grapefruit slices. Any fruits will work on this, but it’s best to try have at least one citrus fruit. Citrus is great for your body and for bringing out the flavours in the vodka,” says Roxanne.

    Course DrinksCuisine Healthy

    Servings 1 PersonCalories 100 kcal

    40 ml Premium vodka1/4 can Flavoured tonic water1/2 can Soda waterAssortment of freshly cut fruit8 Basil leaves
    First half fill the glass with ice cubes, then add the vodka.You can use any fruit you have in the fridge. Slice up about four pieces of three different kinds of fruit.Clap the basil leaves in your hand to release the flavour and drop into the glass.Add a splash of tonic, just for flavour depth, and top with the soda water.If you want to get really fancy, add a crack of black pepper.

    Keyword cocktail, healthy

    3 Pantry Staples To Keep On Hand

    Low-calorie cocktails never have to be bland. These pantry staples will upgrade any old boring spirit and mixer combo. Thank us later!

    A great source of vitamin C. You’ll get blackcurrants, blueberries, strawberries, goji berries and cranberries. Yum!

    No sugar, no gluten, no calories and no carbs. These drops also have no artificial sweeteners. Great for your bag. We love it!

    Pomegranates have antioxidant and anti-inflammatory benefits. They’re also good for blood pressure levels and heart health.

    Want more? You can Follow Roxanne Read’s work over on Instagram.

    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 fitness and body

    Unlock Your Comfort, Unlock Your City – Aero Glide 

    AERO GLIDE is a high-cushioned lightweight runner styled to rack up miles with limitless bounce and energy. With an upper construction to keep things light and airy and a premium plushness in the tongue and collar zone, the fit experience and game-changing performance on this shoe is unforgettable.

    New Aero franchise brings lightness, comfort and proven technology to everyday road runs.

    The Aero Glide delivers maxed-out cushioning to rack up the miles. The midsole features Salomon’s Energy Foam technology, which combines EVA and Olefin, absorbs shock and vibrations, and creates a super plush cushioning while still providing great bounce and energy return.

    [embedded content]
    AERO GLIDE | Salomon Road Running

    The result is comfort even after hundreds of miles. The proven rocker geometry, called R.Camber, creates a quick transition every time you touch the ground and keeps you moving forward. The upper of the shoe, made with 32% recycled materials (by weight) keeps your feet dry thanks to a lighter 3D open mesh. The soft padded tongue and collar combine to offer easy step-in and comfort while you run. At just 264 grams, the Aero Glide is the go-to shoe for comfortable, everyday runs.

    Salomon Aero Glide Road Running Shoe

    Everyday running shoes

    Terrain: Road

    Maximum shock absorption

    MIDSOLE: energyFOAM to deliver long-lasting cushion and bouncy energy return.

    A soft padded tongue and collar zone that cradles your foot and ensure maximum comfort 

    Try your new Salomon shoes at one of these events. More

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    Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

    If you ask me, there’s no better way to start the day than with a morning yoga routine. Whether I need to ground down or feel more energized, the right flow of poses always helps me tune into my breath and body.

    Yoga can be an especially powerful practice for anyone dealing with anxiety and depression — and I find that turning to yoga before busy or stressful days goes a long way toward feeling more balanced and centred.

    Plus, mind-body therapies like yoga have been shown to reduce inflammation and boost the immune system, according to research published in Plos One.

    And, yes, in case you’re wondering, a morning yoga routine also challenges your body (chair pose is no joke!), so you can move through your day feeling mentally and physically strong — and more flexible. It starts out with some warm-up poses, moves through a vinyasa sequence that you’ll repeat on each side, and then winds down.

    Time: 15 minutes

    Equipment needed: Yoga mat

    Instructions: Flow from pose to pose listed below, holding and breathing as noted. After completing poses five through 12 on the right side, repeat on the left before moving on. Make this practice about moving intuitively. If you want to feel serene throughout the day, keep your movement slow and gentle. If you want to feel energized, build up to a quicker, more heated pace as you progress. The beauty of yoga is that it can be whatever you need it to be!

    Cat-Cow

    How to: Start on all fours with hands directly under shoulders and knees under hips. Inhale and arch spine so belly sinks down while face and tailbone lift upwards. (This is cow pose.) Then, exhale and push into hands and knees to hollow belly, round spine, and tuck chin towards chest. (This is cat pose.) Repeat for five slow breaths, or about one minute.

    Feel the pose: Close your eyes and try to make your movements more dramatic with each round. Feel the collarbones spread wide in cow pose, and the back of the neck lengthen in cat pose. This one is all about finding a nice rhythm for your spine!

    Downward-Facing Dog

    How to: Start in a plank position. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

    Feel the pose: Breathe loudly through your nose to tune into yourself and deepen the posture.

    READ MORE: 10 Insanely Challenging Yoga Poses That Will Build Serious Strength

    Side Bends

    How to: Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from waist to left side. Hold for a few breaths, then push through feet to return to standing and repeat on other side. Perform three rounds on each side.

    Feel the pose: As you create space and length in the sides of the body, feel your ribs separating away from your waist.

    Chair Pose

    How to: Start standing with feet together and arms at sides. At the same time, raise hands overhead, palms facing in, until biceps are by ears while bending knees and sitting back as if lowering into a chair. Hold for five breaths.

    Feel the pose: Challenge yourself and build heat in the body by staying here a little longer than you want to. Find ease in the neck as you breathe deep and feel energy extending out from your fingertips.

    Interlaced Forward Fold

    This pose begins your vinyasa sequence. Flow from this pose through pose number 12 (lizard pose) on the right side, then repeat on the left side.

    How to: Start standing with feet hip-distance apart and hands interlaced behind back, arms straight. Lift fists back away from body, gaze toward ceiling, spread collarbones wide, and then hinge at hips to fold torso over legs and stretch arms overhead. Relax head down and shift weight towards balls of feet. Hold for three long breaths, then release and return to standing.

    Feel the pose: Allow your head and neck to hang heavy and feel your spine decompress.

    Low Lunge Twist

    How to: Start in a low lunge with right foot forward between hands and left leg extended straight back. Draw right hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for three breaths.

    Feel the pose: Twist from your belly and upper back while keeping your legs and core strong. Engage your back leg and lift up out of hand on the floor.

    Warrior II

    How to: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

    Feel the pose: Stretch through front and back fingertips equally and keep shoulders over hips.

    Wide Forward Fold

    How to: Start standing with feet wider than shoulders and parallel. Hinge at hips to bring torso in front of thighs, allowing head to relax and shifting weight toward balls of feet to open up backs of legs. Hold for three to five breaths, then return to standing.

    Feel the pose: This pose invites us to literally face inward. Let it draw you into a space of calm introspection as it energizes the body and increases blood flow to the brain.

    Fallen Triangle

    How to: Start in high plank. Then, pull right knee toward chest and slide right foot outside of left hand until both legs are extended to straight (entire left foot and outside of right foot are both on the floor). Draw left hand up toward ceiling and rotate torso to face extended leg. Hold for five breaths, then reverse the movement to return to plank position.

    Feel the pose: Lift hips high and raise gaze to look at top hand.

    READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

    Low Plank

    How to: Start in a high plank position. Keep elbows in close to sides, bend arms, and lower entire body as one unit on an exhale, stopping when biceps are parallel to mat. As you start to inhale, immediately flow to the next pose.

    Up Dog

    How to: From a low plank position, untuck toes, but keep thighs and shins off the floor. Push through palms to straighten arms and lift upper body until perpendicular to mat. Hold for one breath.

    Lizard Pose

    How to: Start in a low lunge with right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms. Hold for five to eight deep breaths, allowing hips to relax and open with each exhale. Push up through hands to return to low lunge. Then, return to pose number five (interlaced forward fold) and repeat this sequence on the left side.

    Feel the pose: To modify, lower back knee to the ground.

    Airplane

    How to: Start lying facedown with legs straight and arms at sides, palms facing down. Inhale, draw shoulders back and down, and lift chest, arms, and legs up as high as comfortable, keeping neck long. Exhale, then lower back down with control. Repeat for five to eight breaths.

    Feel the pose: Reach fingertips back to open up chest and heart.

    Bridge

    How to: Start lying on back with arms at sides and legs bent, feet flat on the floor. Squeeze glutes and lift hips into air. Pull shoulder blades together and bring hands to clasp under body on mat. Hold for three to five breaths, then repeat three times.

    Feel the pose: Think about stretching knees over toes and energetically pulling heels toward glutes to create length in body at top of bridge.

    Happy Baby

    How to: Start lying on back with knees bent, feet flat on the floor, and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.

    Feel the pose: Enjoy this juicy position as you start to slow down your heart rate and draw your practice to a close.

    Savasana

    How to: Start lying on back with knees bent, feet flat on the floor, left hand on heart, and right hand on stomach. Extend legs and arms to straight on floor. Relax for one to two minutes.

    Feel the pose: Let the body and mind restore after your hard work!

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

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    Lift Your Look With Puma Fit Collection 

    This winter we have the perfect solution to staying active. For those looking for inspiration, the new PUMA FIT COLLECTION inspires you to get active and look good while you’re at it. 

    Take your workout to the next level with PUMA FIT, a training collection that fuses performance and style. Flattering, form-fitting designs feature bold branding and innovative fabrics, making them instant favourites for the gym and day-to-day social scenes too. 

    PWRFRAME TR 2 Training Shoes

    Start every workout the right way—with the ultimate foundation. PWRFrame TR 2 is a high-performance training shoe that features a 3D midsole frame system engineered for forefoot support during explosive movements. This targeted technology helps keep you steady through every interval and a wide range of routines. Prepare to own your session in this function-packed style.  

    SUPPORT: PWRFrame: Engineered 3D midsole frame system provides enhanced support and stability.   

    CUSHIONING: PROFoam: High-rebound EVA provides cushioning and responsiveness.  

    SUPPORT: PWRTAPE: Targeted reinforcement for upper support and durability.

    GRIP: PUMAGRIP: Durable rubber compound provides multi-surface traction.  

    Feeling energetic? Try the Beginners 5K Running Training Plan

    PUMA Fit Medium Support Bra  

    Designed for moderate-intensity workouts, the crisscross-back PUMA FIT Medium Support Bra is a bold two-tone style that will dial up any fitness routine. Smoothing EVERSCULPT fabric with UltraForm ensures a flattering finish, while moisture-wicking fabric keeps sweat in check. Made using at least 70% recycled material, cool just got more conscious.   

    DRY: Highly functional dryCELL materials draw sweat away from your skin and help keep you dry and comfortable during exercise​. 

    FOREVER BETTER: Made with at least 70% recycled materials as a step toward a better future. 

    SUPPORT: Medium support for moderate-intensity activity.  

    FIT: EVERSCULPT fabric with UltraForm ensures a smooth, supportive, and body-contouring fit. 

    PUMA Fit Fashion Woven Flow Short  

    Featuring contrasting cutlines inspired by our iconic Formstrip, the PUMA FIT Fashion Woven Flow Short is a duotone two-in-one design with style to spare. A high waist is both fashion forward and flattering, while the fitted underlayer lets you move with confidence. Moisture-wicking technology keeps sweat at bay and recycled material means you can go hard while going easy on the environment. A premium heat transfer badge celebrating the brand’s 75th anniversary completes this elevated essential. 

    DRY: Highly functional dryCELL materials draw sweat away from your skin and help keep you dry and comfortable during exercise​. 

    FOREVER BETTER: Made with at least 30% recycled materials as a step toward a better future. 

    COMFORT: Formstrip-inspired ergonomic cutlines for enhanced comfort and freedom of movement.

    FIT: Flattering high waist for extra coverage and elastic waistband for a secure, comfortable fit. 

    Click HERE to get the look, as worn by fitness icon, Pamela Reif and Takkies More

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    This Basic Nut Butter Recipe Is So Easy, You’ll Never Buy PB Again

    It’s easier than you think to make nut butter. Master this basic nut butter recipe and you’ll never have to eat store-bought again. Plus, store your nut butters in a jar or airtight container in the refrigerator for up to 3 weeks!

    Nut butters are loaded with heart-healthy fats that keep your bad cholesterol in check while heightening your good cholesterol. They’re also rich in selenium, which keeps your thyroid going and can be a good source of protein, depending on which nuts you use. Nut butters are a stellar source of fibre, phosphorous, B vitamins, vitamin E, and zinc.

    Get your nut butter basics here:

    Bosch 800W Food Processor

    Chop, grate and blend seamlessly with this powerful food processor.

    Raw Macadamia Nuts

    Simply chow on these for trace minerals and energy or blend them into a silky, delicious nut butter.

    Avocado Oil

    Drizzle this over salads, or use in your cooking. And of course, when using this nut butter recipe.

    Basic Nut Butter Recipe

    Master this basic formula, and you’ll never have to eat store-bought again.

    Cook Time 20 mins

    Course Side Dish, SnackCuisine American

    2 cups raw unsalted shelled nuts0.25 tsp kosher salt1 tsp avocado oil as needed
    Spread nuts on rimmed baking sheet; bake at 350°F until toasted and fragrant, about 10 min.Transfer nuts to a dry food processor and process, scraping down sides occasionally, until nuts turn into smooth paste, 4 to 10 min. (Timing will vary based on type of nuts and your specific food processor.)Add salt and flavor boosters and process until smooth. If butter is too thick, add oil 1 tsp. at a time until desired consistency is reached.

    Keyword nut butter

    Wanna try more recipes?

    This recipe This Basic Nut Butter Recipe Is So Easy, You’ll Never Buy PB Again appeared first on Women’s Health. More

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    “Here’s How I Lost Over 20 Kilos And Regained My Confidence”

    One woman, powered by research and a strong resolve, lost over 20 kilos in just two years. Here’s how Carol did it.

    When 40-year-old Carol Mgenge was young, she thought that being big was natural for her body, taking the cue from her big-boned family. “I think it was [in] high school where I realized that no, it’s not normal for me to be this size,” she recalls. During her time at school, she started becoming interested in fashion but felt left out when clothes didn’t fit the way they were supposed to. “So I tried in school to get into sports, but I couldn’t get into any sport because of my size,” she says.

    She kept struggling along, trying different forms of exercise to lose weight. “I tried weightlifting, [but] nothing worked, actually,” she says. As time went on, she started accepting her weight but wasn’t happy with it. “And then I started realizing ‘No, you know what, maybe they are right. Maybe I’m born this way and that’s that,” she says.

    The turning point

    At the age of 36, Carol finished her studies and was about to graduate. As is custom, she wanted to look her best on stage, so she sought out the perfect graduation dress. “There was this pretty dress that I wanted and it couldn’t fit me,” she recalls. “I was so broken.” Carol resorted to asking someone to custom-make the dress for her, but it wasn’t what she wanted. She resorted to going back to the gym to try and shift kilos, but it took her two years to lose only two kilograms.

    “I wanted to quit but I said to myself, ‘You know what, let me just do this and break the myth that says that in my family, we are big’,” she explains. From then on, Carol made more of an effort and started doing research. “You’ll be surprised by all the wrong information you are given online,” Carol notes. She tried different diets in an effort to really shed some weight, even opting for something called the egg diet, where she ate tiny portions, including an egg and lots of citruses. While it worked, it wasn’t sustainable and once she stopped, the kilos piled back on. “I started doing my research and going for 20-minute walks every day, then doing park runs on Saturdays. But I was not losing any weight,” she says.

    The Change

    Carol, like most of us, scrolls through Instagram and follows weight loss and wellness pages as inspiration. It was there that she came across a Women’s Health live workout. Carol joined in and was struck by something the trainer said at the end. “You don’t have to be strict on yourself; put yourself under pressure for weight loss. Just take your time,” the trainer had said, adding, “80% of weight loss is down to what you eat and the other 20% is exercise.” This stuck out to Carol. At the time, she realized that she’d been eating lots of junk food for comfort. She decided to try something new. She opted for healthier, nourishing meals and stocked up on protein sources. “It works for me. I eat lots of protein now,” she adds. “I started watching what I each and followed the recipes that are published in Women’s Health magazine, which help me a great deal and improved my cooking as well.”

    Carol opted for filling smoothies for breakfast, then a healthy snack at around 11 am, like avocado. She’d have fish for lunch and get more exercise. Dinner would be protein-packed, with veggies. She also loves weightlifting and adds in cardio and dancing.

    Carol Mgenge’s weight loss results

    Over the course of two years, Carol lost more weight than she’d ever lost before. When she started, she weighed in at 98kg. Now, she weighs 74kg and can fit into clothes she couldn’t wear before. “I now wear a size 36, and I’d never worn a size 36 in my life,” she marvels. Now, Carol is training for a marathon. She also established a positive dialogue with her body. “Another thing I discovered is that your body talks to you. If I need water, my body tells me, and I drink water, not cooldrink,” she notes.

    To her, her journey is as much about weight loss as it is about demystifying cultural norms. “When you are a big, thick woman, they give you this impression that that’s how a woman is supposed to be,” Carol says. “And then you forget about what you want, how do you feel? And then how is going to affect you in the long run especially when you are a teen, going into womanhood.” Carol says her journey has impacted her life in many ways, including boosting her confidence. She’s now able to stand up in church and speak more confidently in ways she didn’t before. “I got into leadership; I’m able to stand in the pulpit and say something and I’m more comfortable now,” she says. And what better reward is there than that, really? More

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    Race Fuel: Exactly What You Should Eat And Drink For A Better Race

    When it comes to race fuel, it’s easy to think just your training should take you over the finish line. But for endurance feats, you need a little food to give your tank more power.

    Raeesa Solwa Mehtar, a biokineticist and running coach, has run multiple marathons, ultra-marathons and several half marathons. Here’s her advice on race fuel; what to eat and drink during the race — plus, what to avoid.

    “Personally, I’d say ditch the gels,” says Raeesa. “Do you feel that energy gels make you feel nauseous, sick or give you stomach issues? I know I do. I’ve run four marathons (all under four hours), one ultra (under six hours) and a couple half marathons and did not use any form of energy gels.” Instead, Raeesa fuels up on real food. “Whole food solubles can easily provide the nutrition and electrolytes needed for long-distance endurance efforts,” she says. Here are her go-to strategies for race fuel that’ll get you across the finish line feeling strong. 

    1. Drink lots of water leading up to race day.

    Your body needs to be thoroughly hydrated on the day of the race. “I usually have small sips of water during the race,” says Raeesa. Per experts, you should drink about two cups of water two hours before your run, then stay hydrated during the run, too. Go with your sweat as an indicator. Sweat is water loss from the body that needs to be replaced, so keep hydrating along with the rate at which you sweat.

    2. Eat a good race-day brekkie.

    “On the morning of the race, I have the same type of meal that I would normally have for breakfast, which is a smoothie,” says Raeesa. “You need to practise your pre-race meal strategy during training. The stomach needs to be trained to handle food during a long run.”

    One Co Ready-To-Drink Smoothie Box

    This selection of healthy, ready-to-go smoothies offers three different flavours in a compact bottle that you can stash in your bike kit or have before and after the race to fuel up.

    3. Replace your body’s electrolytes. 

    After the first 10 kilometres in a race, you need to start replacing electrolytes. “I sip on any form of energy drink, but you could also opt for coconut water, which will provide natural energy, potassium and magnesium,” says Raeesa. Electrolytes could also come from small amounts of food containing salt and sugars, like nuts.

    4. Go bananas!

    Bananas are one of the best energy sources you can have as a runner. They’re a good source of carbs and help prevent cramps. Supporters usually hand out bananas on the side of the road, so grab one.

    5. Pack some padkos.

    “Dates are easy to chew and are higher in sugar and carbs compared to other dried fruit – they’re one of my favourite pre-race snacks,” says Raeesa. “Though certainly not an all-natural, real food, gummy bears or jelly beans contain fast-digesting simple sugars, which will reach the bloodstream quickly, giving you a boost when you need it. Honey may just be nature’s version of a sports gel.”

    You can also make little oat balls as snacks and carry them for homemade, healthy fuel.

    Tropical Mix Snacking Bundle

    Combine these into a delish snack mix or pick and choose the ones you’d like to much on.

    Nanuki Boom Bar Seismic Crunch

    This bar, loaded with sunflower seeds and healthy cornflakes, makes for great race fuel.

    OhMega Macadamia Butter

    Choc-o-block with micronutrients and healthy fats, this delicious snack will keep you going for longer.

    Check out Raeesa’s running woman’s workout for killer abs:

    [embedded content]

    6. Don’t skip the taters.

    A baked potato wedges stand during a marathon or ultra race is like approaching an all-you-can-eat candy stand in the running world. They’re not the easiest things to carry (ew…mashed potato pocket!) but if you come across a stand along the road, grab some munchies for a hit of minerals and sustained energy.

    7. No surprises. 

    Be sure to test these new foods on training runs instead of during a race – just in case your stomach doesn’t react well to them while exercising (#totesawks). If gels do work for you, then, by all means, use them properly: drink enough water, train with gels months before, try different brands to see what suits you best and wash them down with water. More

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    Try This Tough-ish Workout To Really Build Your Strength

    Let’s admit it: most workouts are tough going. There’s always the element of challenging yourself every time you step up and throw down. But this workout, by Willow Way trainer and gym owner Alida Hendrikz, is tough as nails (ish) and will really test your mettle. At Willow Way, workouts work in six-week cycles. “Through our signature workouts, Strength, Effort, Grind and Speed, we focus on different strength movements, cardio, engine-building and gymnastics,” says Alida.

    Keen to give it a try? This tough-ish workout incorporates strength moves along with functional full-body movements that combined, make for an all-over torch that’ll burn calories like it’s nobody’s business.

    This workout consists of a warm-up and strength training circuit.

    Warm-Up

    For the warm-up, do three rounds of each move.

    10 Ring Rows

    Lateral Box step-ups, 8 per side

    10 Band pull-aparts

    The Tough-ish Workout

    Strength builder

    For this section, do a superset of moves for four minutes, completing three rounds.

    Barbell lunges, 8 per side

    Start by lowering your one leg into a lunge position, being careful to stabilise through your glutes and through your feet. Stand and return to start. That’s one rep.

    Pull-ups, between 9 and 12 reps

    The strict pull-ups can be performed with or without bands to help with assistance. You can break up the reps into smaller sets taking a quick break between reps to see if you can reach the top end of the reps range.

    EMOM (Every Minute On The Minute)

    For five minutes, work as hard as you can, completing this circuit before resting and going again for four rounds in total, giving you a quick 20-minute workout. “It is important to choose the right weight that will allow you to hit the rep ranges and challenge you to get the correct stimulus of the workout,” explains Alida. And don’t go too fast, she cautions, rather keep up a consistent tempo throughout that you can sustain.

    Minute 1: 15 Dumbbell floor presses

    Start by laying on the floor and bring your feet up closer to your body. Engage your core and keep your lower back pressed into the ground. Then, get your dumbbell ups and have your elbows not straight next to your body but more at a 45-degree angle from your body. Press the dumbbell up and breathe out when pressing up. Move through the movement with control.

    Minute 2: 20 Weighted box step-ups 

    Stand in front of the box and step up with one foot pressing through the heel to straighten your leg and make sure you are extended at the top before stepping down from the box. Make sure to engage your core, keeping your back straight and don’t drop your shoulders.

    Minute 3: 8 – 10 per side Dumbbell bent-over rows

    Keep your core engaged and your torso parallel to the floor. Exhale as you pull the dumbbell to your hip – control the movement on the way down and focus on keeping your shoulders square. Exhale as you pull the dumbbell to your body.

    Minute 4: 8 – 12 Knee tucks / Toes to bar 

    Jump onto the rig in an active position making sure your core and lats are engaged and that you have a full grip on the bar. From the active hanging position use your core to drive your knees to your chest and back down. Control the movement and perform as slow and strict as possible. If you’re doing toes to bar, the principle remains the same.

    Minute 5: 10 Calorie row  

    See exactly how they’re done with this video below: More