Markus Andrews

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    10 New Running Shoes To Help You Run Faster And Further In 2023

    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 one 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: The Top South African Road Running Events To Look Out For In 2023

    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 ​​ForeverRUN 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 Are The Stretches You Should Be Doing Before Race Day 

    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 (have you seen their new TS-ACTV8 workout range???). 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

    PUMA ​​ForeverRUN NITRO

    We Love It For: Being A Solid All-Rounder

    Weight: 224g (women’s UK4.5)

    Drop: 10mm

    Good For: Overpronators

    Say hello to this fabulous addition to the Nitro family; the ForeverRUN Nitro. This stability shoe encourages an optimal running stride and runners have found it to be more stable, help reduce pronation velocity and reduce peak tibial shock/acceleration. It’s time to leave any niggling injuries in your dust.

    Asics Gel-Nimbus™ 25

    We Love It For: Its Marshmallowy Cushioning

    Weight: 255g

    Drop: 8mm

    Good For: Neutral pronators and overpronators

    This new iteration of Asics’ world-famous runner is ideal for long, slow, distance runs due to the max cushioning (you can thank the new PureGEL™ tech for that). But don’t take our word for it: a study of 100 runners testing 5 pairs of running shoes rated this the most comfortable shoe. Read our full review here.

    Reebok Floatride Energy 5 

    We Love It For: Affordable, Lightweight Training

    Weight: 210g (women’s UK4)

    Drop: 8mm

    Good For: Neutral pronators

    Designed to support women no matter their distance or pace (because running is for everybody and every body), the breathable, lightweight upper keeps your feet cool and comfy. It’s a shoe that punches well above its weight with Floatride Energy Foam for cushioning and a midfoot plate for torsional stability.

    Under Armour FLOW Velociti Elite

    We Love It For: Marathon PBs

    Weight: 213g

    Drop: 8mm

    Good For: Neutral pronators

    Meet UA’s first super/carbon race shoe. This highly-responsive and cushioned ride gives you everything you need to crush race day. And it packs some serious tech; a full-length thermoset carbon plate for snappy strides, a  WARP upper that  provides  lockout and lightweight containment and a Microperf tongue that’s breathable and lightweight for zero irritation.

    READ MORE: Long-Distance Trail Running: Here’s Exactly How To Prep And Push Through

    Salomon Spectur

    We Love It For: Speed Training

    Weight: 258g

    Drop: 6mm

    Good For: Neutral pronators and underpronators

    Wanna go faster, have fun and smash a new 5km PB? This snappy shoe is your best bet. With their signature rocker geometry, R.Camber, ensuring a quicker transition, you’ll spend less time on the ground and more time moving forward. You’ll be even speedier thanks to their lightweight and soft Energy Surge foam that evens out the impact and delivers a smoother foot strike.

    adidas Ultraboost Light

    We Love It For: Road Running

    Weight: 299g (UK8.5)

    Drop: 10mm

    Good For: Neutral pronators and light overpronators

    Made with 30% lighter BOOST material, this female-tailored shoe has a narrower heel fit and lower instep curve that’s designed to reduce blisters (eina!) and heel slip. It’s perfect for those runners who want to clock in kms a few times a week and need a reliable running buddy to do just that.

    PUMA Fast-Trac NITRO

    We Love It For: Doing It All, Literally

    Weight: 250g (women’s UK5)

    Drop: 8mm

    Good For: Neutral pronators

    Okay, so maybe you’re someone who likes to do a little bit of trail running, some road running and a social hike or two on the weekends. This is for you, girl! No matter the terrain, this shoe will tackle it with ease. We’re talking loose trails, gravel, you name it! You can thank the dual-foam midsole – combining full-length NITRO foam and a layer of ProFoamLite – and the durable PUMAGRIP ATR outsole, for that. Plus, the integrated eyestays allow for a snug fit and amazing lockdown. You’ll be wowed by how great it feels on the road.

    Skechers GO RUN Consistent – Energize

    We Love It For: Walking

    Weight: 213g (women’s UK7)

    You don’t have to be running marathons to enjoy the health benefits of increasing your step count. You can step up your cardio in these lightweight lace-up running style shoes. They’re crafted with 100% vegan materials and feature an engineered mesh upper, responsive ULTRA LIGHT cushioning and a Skechers Air-Cooled Goga Mat™ cushioned insole. Hot girl walks, incoming!

    Nike ZoomX Invincible Run 3 Flyknit

    We Love It For: Daily Training

    Weight: 258g

    Drop: 9mm

    Good For: Overpronators

    The ZoomX foam has a cult-like following from runners around the world and for good reason. The strobel lining underneath its insole gives it a firmer, more stable ride with less energy return – and there’s a longer heel clip to improve stability. Try before you buy though, some runners find the heel clip too intrusive for them.

    READ MORE: 5 Of The Best Post-Run Snacks, According To A Dietician

    New Balance FuelCell SuperComp Elite v3

    We Love It For: Race Day

    Weight: 179g

    Drop: 4mm

    Good For: Neutral pronators and underpronators

    New Balance promises big things, saying “It’s not just a running shoe. It’s a racing shoe.” So this is the perfect running buddy for marathon races and longer, high mileage runs. Comfortable, speedy and with a next-level carbon-fibre plate so you can run faster, for longer, new PBs are all but guaranteed!

    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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    One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body Workout

    Load shedding putting your fitness goals on pause lately? Well, worry no more! We’ve got the perfect dumbbell workout to keep you in shape even when the lights go out. Best part: it’s also beginner-friendly.

    Designed by local Sport Scientist and personal trainer, Andile Peyi, this routine is guaranteed to get your heart pumping and your muscles working, no matter how dimly lit the room is. With just six moves, you’ll be targeting all major muscle groups while torching those stubborn calories.

    So, grab that trusty dumbbell, put on your gear and let’s make the most out of those load shedding hours. It’s time to turn darkness into an opportunity for a killer workout. Or at least give you something to do till the lights come back on!

    Meet The Expert: Andile Peyi is a qualified Sport Scientist and personal trainer at FitFreak Training.

    “My workout videos are mostly for beginners starting their fitness journey. There is no excuse not to get it done with the videos I make. You can do it anywhere!” says Andile. And as for her favourite fitness quote? It’s obviously this one: “You have to put the work in for it to work out”. Let’s get to it then!

    Equipment: Dumbbell | Good For: Total Body

    Try This Full-Body Dumbbell Workout

    Goblet Squat

    10 reps | 3 Sets

    How to: Start with your feet shoulder-width apart and then hold a weight against your chest. Always keep your core engaged and pelvis tucked in, avoiding an arched back. Lower your body by bending your hips and knees while keeping your chest tall. Avoid rounding your back as you descend. Pause briefly at the bottom of the squat, then push through your heels to raise back up.

    Static Lunge

    10 reps | 3 Sets

    How to: Begin in a split squat position with one foot forward and the other foot back. Hold a weight under your chin. Then raise your back knee up and squeeze your glutes as you come up. Ensure that your core is engaged and your body is in an upright position.

    Curl + Press

    10 reps | 3 Sets

    How to: Stand with your feet hip-width apart, holding a dumbbell in both hands. Keep your core engaged and your back straight. Start by curling the weight towards your chest while keeping your body stationary. From the curl position, slightly dip your knees to generate momentum and press the dumbbell overhead, fully extending your arms and elbows. Slowly lower the dumbbell back to the curl position, then return to the starting position.

    READ MORE: Try This Tough-ish Workout To Really Build Your Strength

    Shoulder Taps

    12 reps | 3 Sets

    How to: Begin in a push-up position with your core engaged and your back straight. Then tap your left hand to your right shoulder and your right hand to your left shoulder.

    In + Out

    12 reps | 3 Sets

    How to: Place the weight in front of you. Start with your hands behind you, facing forward. Then slightly lean back. Bring your legs toward your chest and then push them out to each side of the weight.

    Plank Jack

    20 reps | 3 Sets

    How to: Start in a low plank position with your elbows on the ground. Ensure your core is engaged. Then jump your legs in and out without allowing your lower back to drop.

    Work Out With Andile

    Smashed this workout? Then follow Andile on Instagram for more beginner-friendly workout routines and advice. More

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    Under Armour: Grind Now. Glory Later.

    In a world that often celebrates instant success and overnight achievements, Under Armour stands tall as a brand that understands the true essence of greatness. Under Armour‘s Grind Now. Glory Later. encapsulates the core values and spirit that define the brand. It is a call to action, an anthem that resonates with athletes and individuals alike, urging them to embrace the path of hard work, determination and unwavering commitment.

    We support athletes to become better, but it’s the grit, determination and hard work that comes from within that leads to true success. It’s that laser-focused mindset that is truly inspiring
    Under Armour

    What’s Behind Grind Now Glory Later

    It’s the belief that hard work breeds success, do you have what it takes?

    Grind Now. Glory Later. captures the essence of what it means to put in the work, push beyond the limits and grind day in and day out. It is an invitation to rise above mediocrity and embrace the journey towards greatness.

    It’s built upon the belief that every achievement, every milestone and every moment of triumph results from the countless hours invested in preparation. It is the early morning training sessions, the late nights at the gym and the unwavering dedication that sets champions apart. Under Armour understands that the path to glory is not an easy one, but it is in the struggle that one finds strength, resilience and ultimately, victory.

    READ MORE: Under Armour Flow Dynamic Training Shoes — “New Workout Weapons”

    Grind Now. Glory Later. ignites a fire within individuals, urging them to push beyond their limits and unlock their true potential. It embodies the relentless pursuit of greatness, encouraging athletes and individuals to dig deep, even when faced with adversity.

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    So, let the world see your sweat, your effort and your dedication. When you grind now, glory will undoubtedly follow. More

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    The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

    Smartwatches are possibly essential to any healthy woman’s life. They track your steps (gotta hit that 10K a day), measure your sleep and feed you detailed info about your workouts.

    The science backs up smartwatches, too. They’re viable tools that can give healthcare providers robust data about a person’s health. And with tracking abilities that sync your data to your menstrual cycle, you can tailor your workouts to whichever phase you’re in.

    The benefits of smartwatches, according to science

    According to John Hopkins Medicine, trackers encourage more movement and are also clutch at helping you take more steps. And more movement is vital for various health markers, from keeping weight at a healthy range to warding off cardiovascular disease. Studies show that smartwatches can even help in the self-management of epilepsy, diabetes, speech therapy monitoring and even CPR training. Yep!

    Then there’s the extensive review published in The Lancet. It found that “activity trackers improved physical activity, body composition, and fitness, equating to approximately 1800 extra steps per day, 40 min per day more walking, and reductions of approximately 1 kg in body weight.” That’s huge.

    Your smartwatch doesn’t even have to be the most expensive on the market for you to get the benefits. At its most basic form, reminders to move more are effective and can help move the needle towards healthier habits. And heart rate monitors offer tons of insights, like when you’re in a heart rate zone that’s too high or low. We’ve rounded up some of the best fitness trackers, each with their own set of unique skills. Here, the fitness watches that elevate your health and fitness.

    The best smartwatches for health and fitness

    For the serious adventurers

    Suunto 9 Peak Pro

    Specifications

    Size: 43 x 43 x 10,8 mm, 64g

    GPS: Yes

    Heart rate monitor: Yes

    Water resistance: 100m waterproof

    Swim tracking: Yes  

    Mobile payments: No

    Phone call: No

    Don’t be intimidated by the size of the watch face. This tracker is lightweight and packs a punch. Choose from over 95 sports modes, including trail running, mountain biking and even snorkelling. There’s a built-in GPS with navigation capabilities when you’re off on a run or trekking the wilderness. Plus, they’re made using renewable energy, with a low carbon footprint and a long lifespan that compensates for their very existence.

    Garmin Enduro 2

    Specifications: 

    Size: 51 x 51 x 15.6mm, 70g

    GPS: Yes

    Heart rate monitor: Yes

    Water resistance: Yes, 10 ATM rating

    Swim tracking: Yes

    Mobile payments: Yes  

    Phone calls: Yes

    Rough and ready for anything, this watch does it all. Run to the ends of the earth and still have enough power, since this watch also has solar charging capabilities. Built-in navigation helps you figure out which way you need to be. It even works out your metrics to help you with training – and suggests a pace that’ll get you over the finish line in style. That’s not all. Trend data shows how your training is having an impact over time.

    For the wellness queen

    Fitbit Sense 2

    Specifications: 

    Size: 38 x 38 x 11.43mm

    GPS: Yes

    Heart rate monitor: Yes

    Water resistance: 50m

    Swim tracking: Yes

    Mobile payments: Yes

    Phone calls: Yes

    Wellness girlies love this watch. Get all-day stress management (and reminders to do some meditation and breathing exercises) and a stress score. Menstrual tracking is part of the package, as is a personalised sleep profile, with daily sleep feedback. A health metrics dashboard gives detailed data about your heart rate, skin temp and SpO2. It’ll even give you a Daily Readiness Score, something that takes all metrics available and lets you know what kind of workout you should hit that day, depending on what your body is ready for.

    Garmin Lily

    Specifications:

    Size: 34.50 x 34.50 x 10.15 mm, 24g

    GPS: Yes

    Heart rate monitor: Yes

    Water resistance: Yes, 5 ATM rating

    Swim tracking: Yes  

    Mobile payments: No

    Phone calls: Yes

    See your bod’s energy levels throughout the day so you know the best times for workouts, and when’s best to rest. Stress monitoring also lets you know how you’re doing and of course, a period tracker measures your flow, symptoms and more. Respiration tracking lets you know how your breathing is doing, with reminders for breathwork and yoga. Truly, a wellness watch.

    For iPhone users

    Apple Series 8

    Specifications: 

    Size: 41 x 35 x10.7mm, 31.9g

    GPS: Yes

    Heart rate monitor: Yes

    Water resistance: Yes, WR50 rating

    Swim tracking: Yes  

    Mobile payments: Apple Pay

    Phone calls: Yes

    Temperature sensing makes this watch a cut above the rest, which offers detailed insights into women’s health tracking, so you know for sure when you’re ovulating. It’ll also stay on for longer. The Blood Oxygen app lets you in on your blood oxygen levels, clueing you in if you’re at risk for something like pneumonia. Heart rate notifications ping when you’re in a zone too high or too low. In low battery mode, get a whopping 36 hours extra battery life, so you’re always connected.

    For Android users

    Samsung Galaxy Watch5

    Specifications: 

    Size: 43.3 x 44.4 x 9.8 mm, 33.5g

    GPS: Yes

    Heart rate monitor: Yes

    Water resistance: Yes, 5ATM+IP68 rating

    Swim tracking: Yes

    Mobile payments: Yes, Samsung Pay

    Phone calls: Yes

    For Samsung users, this watch is a worthy companion. From advanced sleep tracking that lets you plan a better snooze for your sleep type, to the over 90 trackable exercises it hosts, this watch can do pretty much whatever. A heart rate monitor and ECG is incorporated into the device, along with something called the Bioelectrical Impedance Analysis Sensor (BIA). That tracks your body fat percentage and skeletal muscle weight, so you’re in the know about your health – especially if you’re on a fat loss journey. It even guides your selfies. Real talk.

    For the budget

    Huawei Band 7

    Specifications:

    Size: 44.35 × 26 × 9.99 mm, 16g (without the strap)

    GPS: No

    Heart rate monitor: Yes

    Water resistance: Yes, 5 ATM rating

    Swim tracking: Yes

    Mobile payments: Only with Android

    Phone calls: No, only call notifications and the option to decline

    This watch does a lot with a low price point. Pick from over 90 workout modes and an app connects you to menstrual health data, steps, SpO2 tracking and more. A five-minute charge powers the device for two whole weeks (huge score!). A vibration lets you know if your blood oxygen level or heart rate strays from the healthy range, too. And it’s water resistant, a big feature at this price point.

    Amazfit Bip 3

    Specifications:

    Size: 44.12×36.49×9.65mm, 33.2g

    GPS: Yes

    Heart rate monitor: Yes

    Water resistance: Yes, 5 ATM

    Swim tracking: Yes

    Mobile payments: No

    Phone calls: Notifications only

    Get two weeks’ use out of this watch with one charge. While the watch face is wide enough for different displays (even a customisable face of your choosing, like your own photo), it’s slim and lightweight. It’ll track your swims, workouts and runs – along with everything else in between, including sleep quality. Plus, the watch’s Target Pace function lets you set and crush your pace goals. There’s also a built-in GPS and even a blood oxygen saturation feature.

    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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    The 15-Minute Pregnancy Workout You Can Do At Home

    Joanie Johnson, certified personal trainer and founder of Fit Pregnancy Club in New York City, says these exercises are safe for most pregnant women—provided you get your doctor’s okay.

    Time: 10 Minutes | Equipment: 2-4.5 kg Dumbbell | Good For: Total Body

    Instructions: Start with a five-minute warmup to get your heart rate up (march in place, step from side to side, etc.) For each exercise move, perform the reps as directed. Then continue to the next move. Repeat entire circuit more than once for a longer workout. Finish with a five-minute cool-down and stretches.

    READ MORE: Everything You Need To Know About Working Out While Pregnant

    Pump and kegel

    How to do the exercise: Stand up straight, with your hands over your belly. Slowly inhale using your diaphragm and release your core muscles. Then, use your ab muscles to hug the baby towards your body (imagine you’re trying to zip up a pair of pants that are too tight). gently lift your pelvic floor muscles at the same time. Inhale and release your abdominals and pelvic floor muscles. That’s one rep. Perform 20 reps, continue to the next move.

    Dancer’s triceps

    How to do the exercise: Stand with your feet spread out, wider than hip-width. Point your left foot away from your body, and right foot forward. Hold a dumbbell in each hand, arms bent, dumbbells near your shoulders. Slowly bend your left knee as far as you can, without letting your knee go past your foot. As you do, extend your right arm to the ground, then away from your body, engaging your triceps. Return to start. That’s one rep. Perform 20 reps on each side. Continue to the next move.

    Biceps Curl

    How to do the exercise: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep. Perform 10 to 15 reps, continue to the next move.

    Lunge pulse with overhead press

    How to do the exercise: Stand with your left foot forward and your right foot a couple of feet behind. With a dumbbell in each hand, press your arm overhead as you drop into a lunge position. Return to start and repeat on the right side. Perform 10 reps on each side, continue to the next move.

    Squat

    How to do the exercise: Stand with your feet hip-width apart and hold a dumbbell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Lower the dumbbell to the floor at the same time. Push yourself back to start. That’s one rep. Perform 10 to 15 reps, continue to the next move.

    Side-lying leg extension

    How to do the exercise: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Extend your right leg straight and behind your body. Return to start. That’s one rep. Perform 15 to 20 reps, then repeat on the other side. Continue to the next move.

    Clamshell

    How to do the exercise: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Rotate your right knee towards the ceiling, keeping your feet together. Lower your leg, keeping your hips raised throughout. That’s one rep. Perform 20 reps, then repeat on the other side. Continue to the next move.

    Triceps Dip

    How to do the exercise: Sit with your hands stacked directly under your shoulders, fingers forward. Place your feet on the floor, knees bent. Keeping your arms straight, hover your butt above the ground. Bend your arms and lower your butt, stopping when you nearly reach the floor. Push yourself back up to starting position. That’s one rep. Perform 10 reps. Repeat entire sequence two to three times, as preferred.

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

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    This 17-Day Eating Plan Will Help Get You Back In Shape

    Are you feeling a little off track with your mid-year goals? Get ready to jumpstart your fitness journey and bid farewell to those stubborn kilograms. This 17-day slim-down plan from WH’s nutritional advisor will have you zipping up your cocktail dress in record time.

    This eating plan contains mostly whole, minimally processed foods, limiting processed, high-salt foods and added sugars.

    Reduce Bloating

    To reduce the risk of bloating, typical gas-forming foods like beans, cabbage, onions, peppers, cauliflower, Brussels sprouts and dried fruit have not been included. Also avoid raw apple, watermelon and chewing gum that contains sorbitol if these make you bloated.

    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight

    How The Plan Works

    Build your own meals according to your preferences by choosing one of the five to six options provided for each meal and snack.

    You can have the snack whenever it suits you. If you prefer not to snack, you can add it to one of your three meals.

    During the 17-day period, avoid caffeine: caffeinated coffee, tea (except rooibos), chocolate and energy drinks.

    READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale

    Get the WH Eating Plan

    Download the meal plan and follow these tips for a new you in just 17 days!

    To maintain your new size, incorporate these eating tips into your diet going forward, or use this eating plan as a basis for creating a new, sustainably healthy way of eating.

    Extra Motivation

    Small Undated Wellness Diary

    Track your wellness and weight loss journey with one of these diaries from Typo. Inside you’ll find guides, calendars, quotes and tracking slots

    MyFitnessPal: Calorie Counter App

    Use this app to track your daily meals and activities during the 17 days. Plus, you can scan barcodes from local products and it has all the nutritional information.

    HS Motivational Water Bottle

    This 1L water bottle features motivational quotes and markers along the side, reminding you to stay focused, hydrated and determined throughout the day. More

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    Energy fizzling? Ignite your energy with Nutri-B!

    Keeping up with life’s demands can get stressful, wouldn’t it be nice if you could give yourself a quick boost of energy when you need it most?

    Nutri-B Energy fizzies are your ticket to the vitality boost you’ve been looking for, providing an instant energy boost that will revitalise your mind and body, and get you through even the most hectic of days. That’s thanks to the B-complex vitamins packed into every effervescent to protect you from the effects of everyday stress while sustaining natural energy (without leaving you crashing or feeling the slump at the end of the day). Nutri-B Energy contains Theanine, a non-sedating amino acid with possible anti-anxiety effects. Combined with taurine, which is an amino acid that scientists believe may improve heart function, plus zinc & vitamin C to protect cells against oxidative stress in the body and support immunity, Nutri-B Energy fizzies are a great way to boost energy and supplement good health.

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    in diet and nutrition

    Why Drinking Diet Coke Won’t Help You Lose Weight

    Picture the scene: lunch has come and gone and, in offices across the land, Tupperware once home to prepped-ahead sweet potato, chickpeas and spinach lie empty. The sweet craving-fuelled temptation to attack a brownie is oh-so-real. But rather than blow a few hundred calories on a handful, women nationwide reach instead for so-called ‘guilt-free’ cans of chemically sweetened diet Coke.

    Are they ill-advised self-saboteurs for following healthy, totally ‘grammable meals with a diet fizzy drink? Perhaps – which makes it all the more tricky to admit I am one of them. A health editor who knows her nutrition – and should know better – but can’t get enough of the stuff.

    Another is Georgia Scarr. Glance at her Instagram and you’ll see all the healthy-girl hallmarks.

    Bird’s-eye view of eggs atop kale and roasted vegetables? Check. One lithe, toned body contorted into impressive yoga positions? Check again. But one lifestyle ritual that doesn’t make the edit is her diet cola habit.

    ‘I have a sweet tooth, but I don’t make a habit of eating junk food or sugary snacks,’ she says. ‘I monitor my calories, and I want them to be filled with something more nutritious than sugar. So if I can get that sweet taste via a calorie-free fizzy drink, that is kind of a win/win.’

    The enduring appeal of calorie-free fizzy pop might jar with the current ‘it’s a lifestyle, not a diet’ healthy eating zeitgeist. But Jane Ogden, professor of health psychology at the University of Surrey and author of The Psychology of Eating, isn’t surprised.

    ‘So-called “diet” drinks still appeal because, though people may package it as “eating well” or “looking after yourself”, many of us are essentially still dieting.’ And while our goals are more rippling abs than thigh gap, she is right in that the majority of us want to keep our body fat low.

    The problem with diet drinks

    ‘The word “diet” carries powerful connotations of being lean, healthy and in control,‘ Professor Ogden adds. ‘So while we continue to aspire to those things, “diet” labelling will draw us in – even if we’d rather not admit it.’ Put in those terms our fondness for diet drinks doesn’t seem so outdated.

    But are diet drinks actually helpful when you’re trying to get – and stay – lean? Bosses at Slimming World appear to think so.

    The organisation (offering weight loss help) classifies diet colas as a ‘free’ food – along with water and green vegetables – meaning that its members don’t have to track the amount they consume.

    But when you take a look at the evidence, this permissive attitude to drinks sweetened with chemicals such as sucralose and aspartame could be unhelpful.

    In one study, published in the American Journal of Clinical Nutrition, scientists found that participants who drank one litre of a diet fizzy drink daily gained 1.5kg after six months. The group who drank full-sugar soft drinks gained 10kg, so the diet option had less of an effect. But, if researchers were adding zero calories and zero sugar into their daily diets, why did the participants gain any?

    As it stands, there is no evidence-based answer. But Robert Lustig, professor of endocrinology at the University of California and leading anti-sugar campaigner, has a possible explanation. Essentially, that consuming artificial sweeteners can significantly alter your biochemistry and predispose you to gain fat.

    Insulin and weight gain: the link

    ‘The diet soft drink group gained weight not because they were increasing their calories, but because they increased their levels of insulin,’ he says. Made in the pancreas, insulin is a hormone that allows your body to use sugar (or glucose) from carbohydrates in the food you eat for energy – or store it for future use. ‘The more insulin you have in your blood, the more calories you will store as fat,’ adds Professor Lustig. ‘So anything that makes your insulin go up will make you gain weight.’

    Because they don’t contain any actual sugar, artificially sweetened drinks shouldn’t spike insulin. But in one study in the journal Diabetes Care, researchers split their study participants in two groups and supplied half with a diet soft drink. They then tested their glucose and insulin levels afterwards. They found 20% more insulin in the blood of those who had drunk the fake sugary drinks.

    Why? It’s all down to the fact that the body is primed to detect sweetness. So, when something sweet hits your tongue, specific receptors send messages throughout your system.

    ‘First, they send a message to the brain to say that sugar is coming. Then the brain sends a message to the pancreas telling it to expect the sugar, so it prepares to release insulin,’ explains Professor Lustig.

    But when you drink an artificially sweetened drink? The sugar never comes and the pancreas sends out the message that you need to seek out more glucose.

    Sugar vs sweeteners: What does the science say?

    Yasmin, 25, drinks several cans of diet cola weekly to help her stick to a ‘no-sugar lifestyle’.

    ‘I eat healthy fats through things like almonds and avocado – and I don’t count calories. I love having a can of diet cola because it means I can have the sweet taste without consuming any actual sugar.’

    Yasmin is confident that she will be keeping to her method. She’s down 12kg, wearing jeans for the first time in years. And she’s hitting the gym for strength and cardio sessions four times a week. ‘If these drinks help me stick to a plan that is definitely working for me, I don’t see it as a problem with it.’

    And yet, Professor Lustig warns that Yasmin may be making life hard for herself.

    ‘Drinking artificially sweetened drinks when you’re not eating actual sugar is self-defeating,’ he says. ‘The point of a “no-sugar lifestyle” is to de-sensitise yourself to sweet foods. But if you are regularly consuming sugar-free fizzy drinks then you are re-sensitising yourself daily.’

    Indeed, researchers at the University of Sydney found that adding artificial sweeteners to the diets of rats and flies resulted in an ‘imbalance in sweetness and energy’.

    After the brain realised it had the sweet taste without the dense calorie load it was expecting, it sent signals encouraging the animals to eat more – so it could reap the energy it had anticipated.

    ’What’s more, consuming the sweetener regularly actually increased the intensity of the natural sugary taste,’ says study author Dr Greg Neely. ‘So this increased the overall motivation of the animals to eat more.’ But, as before, more research – in humans – is needed.

    Beyond weight loss, are diet fizzy drinks healthy?

    There is still much we don’t know about how artificial sweeteners are linked to disease risk, too.

    While a recent study did show that people who drank diet drinks had an increased chance of developing cancer or strokes, lead author Dr Matthew Pase cautions that this is early observational research – so it is impossible to tease apart cause and effect.

    As for the claims that sweeteners such as aspartame could be cancer-causing? ‘The balance of evidence is that artificial sweeteners are safe for us to eat,’ says clinical dietitian Rick Miller.

    ‘Some small experiments on mice demonstrated a link between aspartame and the growth of cancerous tumours – but it is not clear if we can directly relate these results to humans.’

    Miller’s message for us habitual drinkers: don’t freak out, but do cut down – on all colas, be they ‘diet’ or full-sugar.

    ‘Regular and diet varieties contain phosphoric acid, which research suggests can reduce bone mineral density,’ he says.

    How to quit diet coke and other fizzy drinks

    Ready to consciously uncouple with your fizzy vice? Follow these three R’s.

    1/ Recognise

    ‘Next time you’re craving a fizzy diet drink, think about the context in which you drink it. Do you really want what is in the can or, instead, do you just want some fresh air – or some time to pause?’ says Ogden.

    Nail that, and you’ll be more able to see what you need – and one step closer to getting it.

    2/ Remember

    Think of your parting ways with artificially sweetened soft drinks like that break-up with your ex who you knew wasn’t good for you.

    ‘You’ll feel like you’re missing something, but it is not because you don’t have something that you need – you were fine before,’ says Ogden. ‘You feel like this because you created a space for something and it’s not there anymore.’

    3/ Replace

    That space needs filling will something else, but don’t expect tap water to effectively plug the gap.

    ‘Brew a herbal tea, or infuse a jug of water with chopped cucumber and mint,’ suggests Miller.

    Or, you know, have a snack. Something with essential antioxidant vitamins, fill-you-up healthy fats and sustaining fibre. which if you’re getting hungry between meals, you probably need.

    And let’s be clear – a stress fracture caused by weak bones is going to have a more detrimental impact to your aesthetic and athletic goals than a few mini chocolate brownies.

    Still, I can’t promise that I will have developed a willpower of steel and won’t have had a sneaky sip of my old poison by the time you have read this.

    But if I do choose to crack open a can, it certainly won’t be done mindlessly. Because, while a part of me may still be bought into the zero-sugar, zero-calorie promise, there is a big chance that my body is not.

    This article was first published in Womenshealthmag.com/uk. More