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    in fitness and body

    The 30 Best Winter Workout Gear To Bag, RN

    If you’re looking for comfy warmth during cold-weather sessions, look no further than this winter workout gear. The pieces we’ve chosen have added warmth without that stuffy feeling, repel moisture like a toxic ex and keep you cool but comfy during early-morning runs, outdoor sessions in the wind and more.

    Sports bras

    adidas Lift Your Mind Powerreact bra

    Made for that compressive-ain’t-going-nowhere feel, this bra offers support for lifting and light runs and training sessions. Plus, with at least 60% of it made from recycled materials, you can’t go wrong.

    Asics Nagino seamless bra

    Made for low-impact workouts, this stretchy bra accommodates your movements. 50% of the materials are recycled (yay!) and there are breathable zones at the back to facilitate airflow during the sweatiest of sessions.

    Cotton On Workout training crop

    This high-support bra, made with adjustable straps for those of us with ever-changing bodies, is made to support. It’s also go an adjustable clasp and of course, moisture-wicking fabric.

    New Balance Shape Shield Printed Crop Bra

    Moisture-wicking NB DRYx technology keeps you from getting that icy sweat feel when running in the cold. It’s also uber stretchy while being lightweight and provides maximum coverage.

    ACTV8 Extreme Control Black Crop

    Made with moisture-wicking fabric, offering high support and adjustable straps, this bra will tackle jumps, direction changes and lunges with ease.

    Tights

    Copenhagen Cartel Power leggings

    Copenhagen Cartel products are made from almost 80% reclaimed ocean waste and contribute to cleaning up our oceans. They’re breathable and don’t show through, no matter how deeply you squat. Bonus: pockets included, people!

    Kheper VPOP tights

    We LOVE a local brand and these cute tights can take you from the gym straight to the party. Plus, they’re odour-resistant, which is super helpful when it comes to those rank sweaty smells. Plus, they’re super soft.

    Mr Price Sport Elite Power Tights

    With expert detailing that elongate and shape your legs, these tights are also stretchy, so you can horse pose away in comfort while moisture-wicking fabric pulls sweat away from the body, to keep you dry. Bonus: pockets!

    Reebok Lux Perform High-Rise Tights

    These compression tights, with high waistband, will have you feeling secure as you power through HIIT workouts. Mesh panels at the back create more breathability, plus there’s odour-repelling tech so your gear doesn’t smell awful.

    Under Armour Outrun the cold tight II 9

    Not only are these tights beautiful, they’re also teched-out. Under Armour Storm Technology provides protection from the elements, whether it be wind or rain. Moisture rolls right off of the surface, allowing you to stay dry when conditions take a turn for the worse. It also has a few pockets – score!

    Tops

    adidas Lift Your Mind Training Graphic Sweatshirt

    Yes, you can train in this sweater. It’s made with moisture-wicking fabric while keeping you snug during cold sessions outdoors. Bigger sleeves create that little bit extra room to move around in.

    Mr Price Sport Crop Top

    This warm and stylish cover-up with criss-cross detailing on the hem will keep you toasty during runs and errands in the cold.

    Under Armour Outrun The Cold top

    This top won’t allow the elements in, and moisture rolls right off. It’s also kitted out with little peep-holes so you can check your smartwatch without having to roll up your sleeves. Plus, the higher neckline keeps you protected from wind and rain. What’s not to love?

    Nike Therma-FIT One

    Soft fleece is the main material used in this top but it won’t overheat you. It remains sweat-wicking while the stylish cut flatters those tights you love so much.

    Jackets

    Asics visibility jacket

    This jacket, made from lightweight fabric, protects you from the elements, while mesh under the arm area keeps you cool and sweat-free. Front pockets are also clutch for storing the essentials.

    Burnt Aspen Lightweight Jacket

    Lightweight but warm, this stunning pullover does away with wind and rain on your top half. The high collar with a rounded hoodie and a quarter lightweight zip allows you to adjust the warmth. Plus: pockets for the essentials.

    K-Way Cascade Waterproof Rain jacket

    Think of this jacket as the shell protecting you from the elements. Its high neckline keeps out wind and icy droplets, plus the straps on the arms mean you can easily adjust the tightness. And you can draw the hood tighter around your face with adjustable straps.

    Nike Therma-FIT ADV Women’s Downfill Running Gilet

    This body warmer is so soft but durable and can be folded up into the side pockets for when you’re ready to layer down. Since it’s made from down feathers and finished with water-repellent fabric, you’ll stay cosy.

    ACTV8 Hyper Glide Grey Run Jacket

    With an adjustable hood, this jacket takes you from rain to windy days with ease. It’s also got reflective tech so you’re fully seen on those evening or morning runs.

    Shoes

    adidas X_Plrboost Shoes

    Made with a series of recycled materials, this upper features at least 50% recycled content. It’s also responsive, since it uses proprietary BOOST tech to propel you forwards and hit the ground flying.

    Under Armour Hovr Machina 3 Storm

    These shoes are made for running, with UA Storm technology treated upper that repels water without sacrificing breathability. Responsive UA HOVR™ cushioning reduces impact, returns energy & helps propel you forward. All-over reflectivity keeps you visible on low-light sessions.

    Reebok Nano X3

    Finally, a training shoe you can actually run in! An all-new Lift and Run Chassis system compresses when you lift and creates support, but when you push off to run, it gives you that extra oomph to go faster. Keep a lookout for this shoe drop; it launches on the 8th May.

    Puma ForeverRUN NITRO

    Made this stability in mind, pronators will love this shoe. An asymmetrical heel counter holds the foot in place through every stride while a firm density ankle support keeps your foot stabilised. The cushioned sole also responds to pressure, with nitrogen-injected foam designed to provide superior responsiveness.

    New Balance Fresh Foam X 1080 v12

    Made for both training and running, this shoe does it all. Part of the shoe is made with renewable resources to reduce the carbon impact while the sole spreads pressure evenly throughout to give you superior comfort.

    Accessories

    Fit Gymwear Face Cover

    Icy mornings will no longer prosper over you! This breathable face cover allows you to breathe while taking out the sting of cold air whipping your face.

    Cotton On Active Drink bottle

    Stainless steel keeps our coffee hot for post-run drinks while this fun colour matches your outfit nicely. You can’t go wrong with a spill-proof built-in straw, either.

    Cotton On Active Crossbody Bag

    Adjustable straps mean you can wear this as a fanny pack during your runs and then convert it into a chic crossbody bag for running errands. There are pockets galore for storing your phone, cards, keys and anything else.

    Old Khaki Aztec Multi-Scarf

    Cold no more! This multi-scarf can be worn over your arms, legs or neck for added comfort on long, chilly hikes, boot camps and runs.

    Burnt Activewear Daily Crew Socks

    Reviewers say it feels like you’re walking on clouds and they’re just so aesthetically pleasing over a pair of tights and your fave sneakers.

    Mr Price Sport Reflective Arm Warmer

    Wear these under your top for added warmth and layer down when you get warm enough. They’re breathable and light without feeling like there’s a boa constrictor on your arm.

    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

  • 113 Shares

    in fitness and body

    The 28 Best Winter Workout Gear To Bag, RN

    If you’re looking for comfy warmth during cold-weather sessions, look no further than this winter workout gear. The pieces we’ve chosen have added warmth without that stuffy feeling, repel moisture like a toxic ex and keep you cool but comfy during early-morning runs, outdoor sessions in the wind and more.

    Sports bras

    adidas Lift Your Mind Powerreact bra

    Made for that compressive-ain’t-going-nowhere feel, this bra offers support for lifting and light runs and training sessions. Plus, with at least 60% of it made from recycled materials, you can’t go wrong.

    Asics Nagino seamless bra

    Made for low-impact workouts, this stretchy bra accommodates your movements. 50% of the materials are recycled (yay!) and there are breathable zones at the back to facilitate airflow during the sweatiest of sessions.

    Cotton On Workout training crop

    This high-support bra, made with adjustable straps for those of us with ever-changing bodies, is made to support. It’s also go an adjustable clasp and of course, moisture-wicking fabric.

    New Balance Shape Shield Printed Crop Bra

    Moisture-wicking NB DRYx technology keeps you from getting that icy sweat feel when running in the cold. It’s also uber stretchy while being lightweight and provides maximum coverage.

    Tights

    Copenhagen Cartel Power leggings

    Copenhagen Cartel products are made from almost 80% reclaimed ocean waste and contribute to cleaning up our oceans. They’re breathable and don’t show through, no matter how deeply you squat. Bonus: pockets included, people!

    Kheper VPOP tights

    We LOVE a local brand and these cute tights can take you from the gym straight to the party. Plus, they’re odour-resistant, which is super helpful when it comes to those rank sweaty smells. Plus, they’re super soft.

    Mr Price Sport Elite Power Tights

    With expert detailing that elongate and shape your legs, these tights are also stretchy, so you can horse pose away in comfort while moisture-wicking fabric pulls sweat away from the body, to keep you dry. Bonus: pockets!

    Reebok Lux Perform High-Rise Tights

    These compression tights, with high waistband, will have you feeling secure as you power through HIIT workouts. Mesh panels at the back create more breathability, plus there’s odour-repelling tech so your gear doesn’t smell awful.

    Under Armour Outrun the cold tight II 9

    Not only are these tights beautiful, they’re also teched-out. Under Armour Storm Technology provides protection from the elements, whether it be wind or rain. Moisture rolls right off of the surface, allowing you to stay dry when conditions take a turn for the worse. It also has a few pockets – score!

    Tops

    adidas Lift Your Mind Training Graphic Sweatshirt

    Yes, you can train in this sweater. It’s made with moisture-wicking fabric while keeping you snug during cold sessions outdoors. Bigger sleeves create that little bit extra room to move around in.

    Mr Price Sport Crop Top

    This warm and stylish cover-up with criss-cross detailing on the hem will keep you toasty during runs and errands in the cold.

    Under Armour Outrun The Cold top

    This top won’t allow the elements in, and moisture rolls right off. It’s also kitted out with little peep-holes so you can check your smartwatch without having to roll up your sleeves. Plus, the higher neckline keeps you protected from wind and rain. What’s not to love?

    Nike Therma-FIT One

    Soft fleece is the main material used in this top but it won’t overheat you. It remains sweat-wicking while the stylish cut flatters those tights you love so much.

    Jackets

    Asics visibility jacket

    This jacket, made from lightweight fabric, protects you from the elements, while mesh under the arm area keeps you cool and sweat-free. Front pockets are also clutch for storing the essentials.

    Burnt Aspen Lightweight Jacket

    Lightweight but warm, this stunning pullover does away with wind and rain on your top half. The high collar with a rounded hoodie and a quarter lightweight zip allows you to adjust the warmth. Plus: pockets for the essentials.

    K-Way Cascade Waterproof Rain jacket

    Think of this jacket as the shell protecting you from the elements. Its high neckline keeps out wind and icy droplets, plus the straps on the arms mean you can easily adjust the tightness. And you can draw the hood tighter around your face with adjustable straps.

    Nike Therma-FIT ADV Women’s Downfill Running Gilet

    This body warmer is so soft but durable and can be folded up into the side pockets for when you’re ready to layer down. Since it’s made from down feathers and finished with water-repellent fabric, you’ll stay cosy.

    Shoes

    adidas X_Plrboost Shoes

    Made with a series of recycled materials, this upper features at least 50% recycled content. It’s also responsive, since it uses proprietary BOOST tech to propel you forwards and hit the ground flying.

    Under Armour Hovr Machina 3 Storm

    These shoes are made for running, with UA Storm technology treated upper that repels water without sacrificing breathability. Responsive UA HOVR™ cushioning reduces impact, returns energy & helps propel you forward. All-over reflectivity keeps you visible on low-light sessions.

    Reebok Nano X3

    Finally, a training shoe you can actually run in! An all-new Lift and Run Chassis system compresses when you lift and creates support, but when you push off to run, it gives you that extra oomph to go faster. Keep a lookout for this shoe drop; it launches on the 8th May.

    Puma ForeverRUN NITRO

    Made this stability in mind, pronators will love this shoe. An asymmetrical heel counter holds the foot in place through every stride while a firm density ankle support keeps your foot stabilised. The cushioned sole also responds to pressure, with nitrogen-injected foam designed to provide superior responsiveness.

    New Balance Fresh Foam X 1080 v12

    Made for both training and running, this shoe does it all. Part of the shoe is made with renewable resources to reduce the carbon impact while the sole spreads pressure evenly throughout to give you superior comfort.

    Accessories

    Fit Gymwear Face Cover

    Icy mornings will no longer prosper over you! This breathable face cover allows you to breathe while taking out the sting of cold air whipping your face.

    Cotton On Active Drink bottle

    Stainless steel keeps our coffee hot for post-run drinks while this fun colour matches your outfit nicely. You can’t go wrong with a spill-proof built-in straw, either.

    Cotton On Active Crossbody Bag

    Adjustable straps mean you can wear this as a fanny pack during your runs and then convert it into a chic crossbody bag for running errands. There are pockets galore for storing your phone, cards, keys and anything else.

    Old Khaki Aztec Multi-Scarf

    Cold no more! This multi-scarf can be worn over your arms, legs or neck for added comfort on long, chilly hikes, boot camps and runs.

    Burnt Activewear Daily Crew Socks

    Reviewers say it feels like you’re walking on clouds and they’re just so aesthetically pleasing over a pair of tights and your fave sneakers.

    Mr Price Sport Reflective Arm Warmer

    Wear these under your top for added warmth and layer down when you get warm enough. They’re breathable and light without feeling like there’s a boa constrictor on your arm.

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

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    in diet and nutrition

    “I Drank Kombucha Every Day For 10 Days — It Was Amazing”

    When I first told the Women’s Health team I wanted to drink kombucha every day, half said “yum” and the other half said “yuck”. It’s just one of those things – you either love it or you hate it. But its health benefits proceed it. So with my fridge stocked, the challenge began. This was going to be good…

    Hold Up, What Is Kombucha?

    For those poor souls who haven’t yet heard about kombucha and its magical powers, here’s the low-down. The exact origin of this mystical drink is not known, although it’s been narrowed down to Asia (naturally). It’s been around for about 2000 years – but the hipsters made it famous.

    Kombucha is basically fermented black or green tea. Add sugar to kick-start fermentation, then a SCOBY or “tea fungus” to complete the process. It’s best to get one of these white mushroomy masses from a supplier (hipster dealers) as culturing one by yourself can be dangerous.

    A SCOBY is a symbiotic colony of bacteria and yeast that feeds on the sugar content in the tea. This whole process takes about two weeks and you’ll end up with a fizzy, tangy beverage. As a by-product of fermentation, kombucha does contain traces of alcohol – like, 0.5 per cent, so nothing to write home about. It’s also slightly caffeinated. The process might sound funky, but trust me, the drink is good.

    But Why Would You Drink It?

    I know, I know, a mushroom fizzy drink doesn’t exactly sound appetising, but give it a try. Here are just some health benefits…

    First off, kombucha is rich in probiotics, which help to create a balance in your gut. They can help with digestion, bloating and a whole range of ghastly gut-related issues. Even weight loss! Kombucha also contains antioxidants, which fight free radicals in the body. Basically, they prevent or delay cell damage. And among these antioxidants are vitamins B1, B6 and B12 to improve your immune system. Cheerio winter cold!

    But beware: there is that “too much of a good thing” problem. Too much kombucha can lead to your gut being a little more active than you’d like. So try to stick to one bottle a day. That’s what I did and here is my experience…

    My Experience With The ‘Tea Of Life’

    Like I said, my fridge was packed with all the kombucha I’d need for this “experiment”. Ready for that detox and healthy gut, I packed my first bottle for work the next day. I gym first thing in the mornings, then it’s off to the office for brekkie and my usual coffee. But for these 10 days, kombucha came first. What? Cally replaced coffee with kombucha!? Yes, miracles do happen, and let me tell you, if you want to give up coffee, this is an excellent way to start. The rumours are true. The natural energy lift the man-bun movement claims to experience is real. What a great way to start the day: sipping kombucha while checking the morning mail.

    Then the next miracle happened. My period. No, that’s not the miracle – the lack of period pain was, though. I was impressed, to say the least. In fact, looking back, my stomach was very well-behaved the whole time – even after some late-night binging on nachos (my go-to snack). So the sceptic (me) is convinced of another health benefit. Perhaps this really is the tea of life.

    The 10 days flew by and on the 11th it was with tears in my eyes that I opened my trusty lunchbox to find it kombucha-less. I’m back on coffee with breakfast and back to my usual self. In all honesty, I can’t admit to finding my skin more glowy or sudden moments of enlightened being. But, truthfully, I do plan to include a whole lot more kombucha in my life. And my body will thank me for it.

    Our top kombuchas to try:

    Fermented Rooibos Tea

    Naturally sweetened, this kombucha delivers a tangy taste.

    Happy Culture Ginger & Lemon Kombucha

    Zingy lemon and ginger complement the natural sharpness of ‘booch.

    CultureLab Lemongrass Kombucha

    Green tea and lemongrass go together swimmingly in this zesty drink.

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

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    in diet and nutrition

    8 Benefits Of Gherkin Juice That Will Make You Want To Drink Some ASAP

    Everyone loves a good gherkin (my deepest condolences to the wayward taste buds out there that can’t appreciate them).

    However, since gherkins are the stars of the jar, too often the juice — you know the stuff responsible for turning your everyday cucumber into crunchy, sour goodness — gets tossed out and forgotten. But not today. Today, gherkin juice will get the credit it so rightfully deserves.

    After all, the simple liquid packs tons of benefits that nutritionists say you need to take advantage of as soon as the last gherkin is gone. So yes, consider this your excuse to buy another jar of gherkins, stat. You’re welcome.

    1. It’s a next-level source of hydration.

    “Gherkin juice contains [sodium], potassium, and water, which are all important for hydration,” says Alyssa Lavy, a registered dietician. And while water usually does the trick, if you need replenishment after a super hard workout or long day in the sun, electrolytes (a blanket term for good-for-you minerals, including sodium and potassium) can help. And that’s where gherkin juice’s all-in-one status comes in clutch.

    Lavy says approximately 45 to 90ml of gherkin juice per day should suffice—whether you’re drinking the stuff straight or diluting it with water to tone down the flavour.

    That said, gherkin juice doesn’t skimp on the sodium—90 ml (or six tablespoons) has 690 mg. “So, you may want to limit your intake if you’re watching sodium in your diet or already eating a high-sodium diet.” (FYI, the FDA recommends consuming 2,300 milligrams a day.)

    Here’s the rest of the gherkin juice’s nutrient lineup, in a 90 ml serving, according to the USDA:

    Calories: 15

    Protein: 0 g

    Fat: 0 g

    Carbohydrates: 3 g

    Sodium: 690 mg

    READ MORE: 8 Foods With High Water Content, For Maximum Hydration

    Water is typically all you’ll need before and during a workout, but if you’re really going hard (like, athlete-level), you’ll need a few more of those aforementioned electrolytes. And gherkin juice is THE recovery fluid for replenishing the electrolytes lost during a major sweat session. Plus, it can even help with post-workout muscle cramping.

    3. It’s loaded with probiotics.

    Gherkin juice is here to work magic on your gut. Okay, well not magic necessarily, but since gherkins are fermented, Lavy says, they’re packing tons of probiotics.

    That said, Lavy recommends keeping an eye on the labels of store-bought jars. Some “commercially-produced gherkins are not likely to contain probiotics, due to processing.” That’s because, in order to extend their shelf-life, they’re manufactured using vinegar and heat, which typically destroys the gut-loving active cultures. So, keep an eye out for vinegar on the ingredients list, it might clue you in on whether those particular gherkins are packing probiotics.

    Or, if you’re really dedicated, you could just pickle your cucumbers right at home. (Just be sure to go for a classic pickling recipe that involves salt, water, and cucumbers—no vinegar.)

    4. It will satisfy your salt craving.

    If you find yourself reaching for a bag of chips or pretzels when that 3 p.m. hunger pang hits, Monica Auslander Moreno, founder of Essence Nutrition, says gherkin juice might just be the nutrient-dense (and tasty) alternative you’re looking for. After all, it tastes just like the gherkins that were once inside the jar.

    READ MORE: Salt-Free Ways to Flavour Your Food

    5. It helps regulate blood sugar levels.

    While gherkin juice made with vinegar may not have probiotic benefits, it does come with its own perks. “ Gherkin juice may help regulate blood sugar levels,” says Kelli McGrane, a registered dietician for Lose It!. “Studies have shown that when consumed prior to a meal, individuals with type 2 diabetes had reduced blood sugar spikes.” And though the vinegar in gherkin juice is largely responsible for improving the body’s response to insulin, I probably don’t need to convince you a shot of vinegar tastes a lot better when it’s masked by the sweet and sour flavours of a gherkin.

    6. It’s a source of vitamins and antioxidants.

    Gherkin juice is a particularly good source of vitamins A and E. It also contains a trace amount of antioxidants, which help protect your body and its cells from harmful molecules. While other foods have higher concentrations of antioxidants (gherkin juice shouldn’t be your go-to source), if you’re already drinking the stuff, know you’re reaping these benefits, too.

    7. You can use it to pickle more veggies.

    If you’re not planning on tossing a straw into your gherkin jar, Moreno suggests using the brine to pickle other vegetables such as carrots, peppers, and beets.

    READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

    8. It’s cost-effective.

    Since gherkin juice comes with the gherkins you were planning to eat anyway, this probiotic-packed sports drink is super cost-effective. Not to mention, it helps do your part to eliminate food waste (one of the underrated benefits of gherkin juice). Win, win.

    *Words: Aryelle Siclait

    *This article was originally published on Women’s Health US  More

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    in diet and nutrition

    These Pistachio Energy Balls Are The Perfect Snack

    Are you tired of the same old snacks that leave you feeling sluggish and unsatisfied? Look no further than these delicious and nutritious Pistachio Energy Balls! Packed with protein, fibre, and healthy fats, these energy balls are the perfect snack to keep you fueled and satisfied throughout the day. Not only are they amazeballs, but they’re also incredibly easy to make.

    Per ball: 86 cal, 6 g fat (0.5 g sat), 2 g protein, 33 mg sodium, 8 g carb, 3.5 g sugars (0 g added sugars), 2 g fibre

    Pistachios offer some pretty legit health benefits

    They’re a solid source of fibre

    Pistachios are lower in calories than most nuts

    Packed with antioxidants

    Pistachios may help you sleep better

    Pistachios’ healthy fats support long-term health

    Pistachio Energy Balls

    These protein-packed energy balls are the perfect on-the-go snack.

    Course Snack

    Calories 86 kcal

    1 Food processor
    3/4 cup shelled pistachios1 tbsp sesame seeds1/4 cup slivered almonds1/2 cup dried apricots, chopped1/4 cup tahini1/4 tsp kosher salt2 Medjool dates, pitted
    Heat oven to 200°C. Arrange pistachios, sesame seeds, and almonds on a rimmed baking sheet, making sure to keep them separated. Roast until toasted, 3 to 5 minutes. Cool slightly.In a food processor, pulse pistachios until coarsely chopped. Transfer ¼ cup to a small bowl and mix in sesame seeds. Set aside.Add remaining ingredients to food processor and pulse until finely ground. Mixture should stick together when pressed between fingers. Firmly roll into 1-inch balls, then coat in pistachio-sesame mixture. Refrigerate for at least 2 hours and up to 5 days.

    Keyword energy balls

    Recommended Ingredients & Products:

    Pistachio Nuts in Shell

    The Faithful to Nature pistachio nuts are locally sourced and wrapped in Earth-friendly packaging. “Great quality, value & packaging“

    Bosch 800W Food Processor

    “This product absolutely delivered. I’ve used it to make smoothies, pesto, and hummus, and the results have been amazing.

    It is easy to use, easy to wash, and value for money.” Holly G

    Faithful to Nature Sweet Spreading

    If you’re in a meal prep mood today and you’re making multiple recipes; these three core ingredients may come in handy.

    Need more snack inspo?

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

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    in fitness and body

    This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast

    Words by Andi Breitowich

    What if I told you you’re only 10 minutes away from a stronger booty? I’m only slightly exaggerating. There’s no quick fix for the perfect peach, but the good news is you don’t need a fully stocked weight room or oodles of time in it to grow your glutes. All you really need: a pair of heavy dumbbells, 10 minutes a few times a week, and consistency.

    Strengthening your glutes means working three distinct muscles—the gluteus maximus, gluteus medius, and gluteus minimus. Sure, those gains look good, but they will also help you in everyday activities like standing up, using the stairs, running, jumping, and walking, says Macy Pruett, CPT, a certified personal trainer and the founder of Fittest Core. Plus, training your glutes improves your overall body composition. “When you perform glute-focused exercises, you tie in a lot of other muscle groups, which leads to high metabolic cost and burning calories during and after a training session,” she explains.

    Clearly, glute workouts are worth the hype…but what’s the best way to approach them? “Progressive overloading is the most effective way to build glutes, and it simply means doing more over time,” says Pruett. That can mean increasing the weight, upping your reps, or minimizing rest. Those dumbbells you have on hand are more than sufficient for tightening, toning, and growing your bum.

    So, how do you select the right weight? Pruett says you want to pick a weight that you can accomplish 10 reps of an exercise without failing. “When you get to a point of performing 10 reps with ease, it’s time to increase your weight,” she says. (Remember the progressive overloading strategy.) Increase the weight in 5- to 10-pound increments, but make sure you can maintain proper form with the added iron.

    10-Minute Glutes Workout

    Pro tip: If you’re doing an exercise with fewer reps, you can opt for a heavier dumbbell, but if you’re doing an exercise with higher reps, you’ll likely need a lighter one.

    Remember: Consistency is key for results, and that means completing this 10-minute workout programmed by Pruett three to four times a week. Try it out and get ready for a serious booty burn.

    Time: 10 Minutes | Equipment: Dumbbells | Good For: Glutes

    Instructions: This glute workout includes three supersets (two exercises you complete back-to-back, with minimal-to-no rest) that engage all three muscles. Complete 3 sets of the bridge superset, 2 sets of the deadlift superset, 2 sets of the squat superset with no rest, and 3 sets of the finisher.

    Bridge Superset

    Weighted Glute Bridge

    Why it rocks: This move is a staple glute exercise because it’s easy to perform and can be done with or without weight.

    “It comes with a huge range of variations, and, most importantly, uses the glutes maximally without working the quads much,” says Pruett. “It works the gluteus maximus, which is the biggest muscle in our body and the one where we can see glute growth the most.”

    How to:

    Lie on the ground, with your feet flat on the floor about shoulder-width apart, knees bent and arms by your sides on the floor.

    Place the dumbbell where it’s comfortable on your hip bones and maintain a neutral pelvis. (Option to complete the move without a weight.)

    Engage your core, then push through your heels as you scoop your hips up toward the ceiling.

    Squeeze your glutes at the top when you reach full hip extension. Keep your ribs down (don’t flare them or arch your back) and chin slightly tucked or head at neutral throughout.

    Inhale as you lower down with control. That’s one rep. Complete 20 reps.

    Glute Bridge March

    Why it rocks: “This glute bridge variation is fantastic because it gives you that ‘feel the burn’ sensation that’s essential for glute growth,” says Pruett.

    Plus, this exercise also engages the hamstrings and quads with time-under-tension.

    How to:

    Press up into a glute bridge, as described above, with knees, hips, and shoulders in alignment, and hold this position. (Option to place a dumbbell on your hips or complete with bodyweight.)

    From here, raise one leg at a time, keeping the stationary leg firmly on the ground and pelvis stable.

    Keep your core engaged and alternate raising legs, maintaining the lifted butt position. Complete 20 reps on each side.

    Deadlift Superset

    Romanian Deadlift

    Why it rocks: Romanian deadlifts are a great addition to any glute workout because they focus on the “eccentric phase” of the movement, says Pruett—which is when the muscles lengthen.

    “This allows you to take it slow on the way down, while the hamstrings are lengthened, and requires more work from your glutes and hamstrings.”

    How to:

    Start standing with feet about hip-width apart, knees slightly bent, holding dumbbells in front of your thighs, palms facing body. (You can hold one heavier dumbbell, or a pair of dumbbells with one in each hand.)

    Keeping knees slightly bent, hinge at the hips while shifting them backwards.

    Maintain a flat back and engaged core as you inhale and lower the weights toward the floor, keeping them close to your body. Make sure to keep your shins vertical and your weight back on your heels.

    Exhale, and bring the dumbbells back up to the starting position engaging your glutes by extending your hips and raising your torso.

    Continue to keep the weight close to your body and squeeze your glutes at the top of the position. That’s 1 rep. Complete 10 reps.

    Single-leg Dumbbell Deadlifts

    Why it rocks: This variation of a deadlift isolates the glutes. Plus, performing this single-leg exercise allows you to focus on one side of your body at a time, in turn, creating more work for that side, says Pruett.

    This is also the exact movement as a Romanian deadlift, so you’ll perform it using the same techniques as above, but unilaterally.

    How to:

    Start standing on the right leg with your left leg slightly back behind your body, toe pointed and resting on the floor, right arm on hip, and left arm extended straight down at the side while holding your dumbbell. (Pruett always suggests holding one dumbbell in the opposite hand of the working leg.)

    Inhale, engage your abs, and maintain a neutral spine as you slowly lean forward, lifting your left leg straight back behind your body and lowering your torso toward the floor until both are parallel to the ceiling, with the left hand/dumbbell almost touching the floor.

    Exhale and drive into the right heel to return to the starting position. That’s 1 rep. Complete 10 reps on the left, then switch sides and repeat.

    Squat Superset

    Dumbbell Sumo Squat

    Why it rocks: “The sumo squat is essential for glute workouts because it targets the glutes more than a standard squat by allowing you to lift heavier weights and achieve a deeper range of motion,” says Pruett.

    As an added bonus, sumo squats also work your adductors to build up strength around your knees, ankles, and core.

    How to:

    Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock, while holding one heavy dumbbell with your arms straight down, or one dumbbell in each hand.

    Keep your core engaged and chest tall as you inhale and bend your knees, sinking your hips down until your thighs are parallel to the floor. Think about pushing your knees out at the button of the position, while maintaining a neutral spine and your weight in your heels.

    Exhale as you drive through your feet back to an upright standing position. That’s 1 rep. Complete 10 reps.

    Pro tip: Always make sure your knees stay in line with your feet to prevent any injury, says Pruett.

    Bodyweight Sumo Squat Pulse

    Why it rocks: Pulse variations are great for “pumping up” the muscles since they isolate and activate your glutes, and fatigue them more quickly, which helps build endurance and increases muscle growth, explains Pruett.

    This move also allows for high reps, which is perfect for supersets.

    How to:

    Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock.

    This is the same movement as a sumo squat, but instead of performing it to its full range of motion, squat down and only come up about half the distance before returning down to the bottom position (this is your “pulse”). You can keep your hands on your hips or out in front of you.

    Continue to pulse up and down while maintaining an engaged core and neutral spine. Complete 30 pulses.

    Finisher: Glute Kickback

    Glute Kickback

    Why it rocks: No glute workout is complete without a burnout, says Pruett. She suggests wrapping things up with glute kickbacks because they target the gluteus maximus and hamstrings. You can also torch the medius if you internally rotate your foot.

    “Glute kickbacks are one of my favourite glute exercises to add into any glute workout because they can be done standing, quadruped, with bands, weight, or the cable machine.”

    How to:

    Begin on all fours, with wrists under shoulders and knees under hips. Make sure your hips are square throughout the entire move and your core is engaged.

    Using your glutes (really focus your mind on that working muscle), raise and extend the active leg and squeeze at the top of the movement.

    Lower back down to starting position. That’s 1 rep. Complete 15 reps on each side.

    This post This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast was originally published on womenshealthmag.com. More

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    The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

    Your immune system truly has no days off. Whether you’re fighting off a cold or recovering from an infection, it’s always kickin’ in high gear. But believe it or not, nutrition has a major impact on your immunity and there are some easy (and delicious) ways to keep your immune system in top shape. Enter: vitamins for immune system support.

    “Nutrients from our diet including vitamins, minerals, and macronutrients like proteins, fats, and carbohydrates, are required for immune cell production and overall immune health,” says Stacey Simon, RDN, of Top Nutrition Coaching.

    Can you eat your way to a better immune system?

    There is no such thing as an “immunity diet,” but consuming a variety of vitamins and minerals can help prevent nutrient deficiencies that can lead to a decline in immune function. “Rather than cherry-picking or adding nutrients here and there, an overall balanced diet rich with a variety of fruits, vegetables, lean protein, healthy fats, and whole grain can help us consume adequate amounts of specific nutrients to prevent deficiency and keep our immune systems strong,” says Simon.

    Do supplements play a role?

    Now you may be thinking, What about supplements? While there is certainly a time and place for them like if you are pregnant, struggling with nutrient deficiencies, or recovering from an illness or surgery, Simon always recommends food first. “Think of supplements as a tool to fill gaps in an otherwise healthy and nourishing diet,” she says.

    Because supplements are not regulated by the FDA, and too much of a nutrient can be detrimental, always talk with your doctor before use. “Unless you are deficient in a nutrient, oftentimes there is no need to supplement with a mega dose,” notes Simon. “The body actually absorbs and utilizes nutrients in food more efficiently.”

    And while nutrition plays a role in immune health, they are other factors at play too. Things like sleep, stress, certain medications, autoimmune diseases, and genetics also affect your immune function. “We have to make sure we’re keeping up our defense on all of these fronts,” says Simon.

    If you want to keep your immune health in tip-top shape, try incorporating these 10 essential vitamins and nutrients into your diet.

    Meet the expert: Stacey Simon, RDN, is a nutritionist with more than nine years of clinical experience. Her special focus is on managing chronic diseases and maintaining general wellness for older adults.

    1. Protein

    Protein is often associated with building muscles and keeping you full between meals, but it also plays a major role in wound healing, recovery, and cell building, says Simon. “Amino acids, or the building blocks of protein, help maintain immune system function through helping produce immune cells.”

    Plus, many protein sources offer a lot of “bang for your immune system buck,” because they contain a ton of other crucial vitamins, minerals, and micronutrients, adds Simon. It’s a win-win!

    “I suggest always going for whole or fresh food first, so you can get real sources of protein,” she says. If you are looking for on-the-go high-protein snacks, look for something with that’s as close to the real deal as possible and doesn’t have a bunch of additives and artificial colours. Pro tip: If you read the ingredient list and are unsure what something is, it’s probably best to steer clear.

    Here are some examples of whole foods that are high in protein.

    Eggs

    Chicken

    Lentils

    Fish

    Lean beef

    Plain Greek yoghurt

    2. Vitamin C

    You’ve likely heard that vitamin C is important for immune function and shortening the duration of a pesky cold, but it actually does a whole lot more. Vitamin C also plays a tremendous role in wound healing, which is a huge part of maintaining your immune system by keeping your skin barrier intact, says Simon.

    It’s also a powerful antioxidant that reduces inflammation in the body, ultimately decreasing our risk of developing diseases and feeling sick.

    While orange juice may seem like the ultimate vitamin C source, Simon also recommends eating the following foods to get your fill.

    Tomatoes

    Potatoes

    Sweet melon

    Red bell peppers

    Grapefruit

    3. Vitamin D

    Vitamin D improves the function of immune cells by reducing inflammation in the body and decreasing the risk of infection, says Simon. But here’s the thing, the best source is actually not food—it’s sunlight. Vitamin D is a fat-soluble vitamin, meaning it can dissolve in fats and oils and be stored in the body’s fatty tissue and liver. To help maintain healthy levels, aim for at least 15 minutes of sun exposure a day, according to Harvard Health.

    If you live in a colder climate or can’t get sun exposure on a regular basis, it’s important to supplement through food. “Vitamin D is an area where you might not necessarily feel any deficiency, even if you’re mildly deficient, but it’s one of those things that’s good to supplement with food to close the gap,” says Simon.

    Foods high in vitamin D include the following.

    Salmon

    Orange juice fortified with vitamin D

    Fortified cereal

    Dairy or plant milk fortified with vitamin D

    Tuna

    Sardines

    Egg yolks

    4. Vitamin E

    This is another fat-soluble vitamin with powerful antioxidant properties to help support immune cell production. “Vitamin E helps support T-cell growth, or the white blood cells that play a major role in immune functioning,” explains Simon. “When we think about cells in the body that defend and fight off pathogens, vitamin E helps to support the growth of those defense T-cells.”

    Add these vitamin E foods to your plate to help boost immune health.

    Eggs

    Nuts

    Sunflower seeds

    Red bell peppers

    Spinach

    Kale

    Arugula

    5. Zinc

    Think of zinc as an immunity superstar. Not only does it play a major role in wound healing, but it also aids in the development of immunity cells by impacting the growth of T-cells, says Simon. And while some studies show that zinc can help shorten the length of a common cold, there’s no need to overdo your zinc intake. “Most people are able to maintain their zinc levels within a healthy range by eating a normal, balanced diet,” says Simon.

    You’ll find zinc in many of the foods you’re probably already eating like the following.

    Oysters

    Red meat

    Seafood

    Beans

    Nuts

    Fortified cereal

    Chicken

    6. Iron

    “We often think of iron playing a huge role in our energy levels and how our body feels, but it also builds up those immune cells, allowing them to reach full maturity so they can go off and do their job,” says Simon.

    Iron is also a major component of hemoglobin (the protein in red blood cells that carries oxygen from your lungs to the rest of your body), so significant bleeding can cause your iron levels to drop. Because of this, research suggests it’s especially important for women who menstruate to maintain iron levels and eat iron-rich foods.

    Try incorporating the following high-iron foods into your diet.

    Beans

    Lentils

    Chicken

    Lean beef

    Oysters

    Fortified cereal

    7. Selenium

    Selenium acts as a powerful antioxidant that can help reduce inflammation in the body, and studies show it promotes heart health, optimizes immune functioning, and may even help prevent cancer. While a generally balanced diet is usually suitable for your daily selenium intake, low selenium levels have been shown to reduce immune function.

    Stock up on some of the following selenium-rich foods.

    Brazil nuts (Fun fact: Eating one Brazil nut a day can help you meet your daily requirement, says Simon.)

    Salmon

    Lean beef

    Chicken

    Turkey

    Tuna

    Shrimp

    Mushrooms

    8. Copper

    Inflammation is a sign that your body is working overtime to heal or repair itself, but copper plays a huge role in minimizing its effects by neutralizing free radicals, says Simon. Research shows that free radicals are unstable atoms in the body that can damage cells and cause illness, but copper has antimicrobial properties to reduce their presence and ultimately calm inflammation.

    Maintaining healthy copper levels is a bit of a balancing act, however, because too little copper can suppress your immune function, yet too much copper can be dangerous and lead to cell death. But no need to overcomplicate it because copper toxicity is rare, stresses Simon. “Just eating a balanced diet is a good way to make sure we are getting enough copper and remaining within that healthy range,” she says.

    Focus on a varied diet by eating some of the following.

    Unsweetened baker’s chocolate

    Nuts

    Sunflower seeds

    Potatoes (with the skin)

    Shiitake mushrooms

    Oysters

    9. Probiotics

    You’ve likely heard probiotics are the good bacteria in your digestive system, but they also play a role in immune health, says Simon. Studies have shown that probiotics promote natural antibodies in the body by boosting immune cell production and fighting off infection. Some research even suggests that probiotics can prevent respiratory tract infections like the cold or flu and reduce urinary tract infections in women.

    Foods high in probiotics include the following.

    Kimchi

    Sauerkraut

    Kombucha

    Tempeh

    Yoghurt (with live active cultures)

    Kefir

    This article was first published in womenshealthmag.com More

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    This Prawn Curry Hits The Spot When You’re Craving Take-Aways

    Like Heritage Day, Dinner at Matloha’s is all about bringing family and friends together for some good times around the table. Here, Liziwe Motloha’s prawn curry, from her book Dinner at Motloha’s, showcases ingredients that reflect her culinary heritage and appeal to the entire family.

    This prawn curry is rich in kitchen staple ingredients while being hearty and just indulgent enough to temper the craving for a fast food meal. It’s also ready in minutes.

    Time for some cooking essentials…

    This innovative can-to-pan Masterclass Frying Pan is made of 70% recycled aluminium that is sourced from discarded drink cans. Win-win!

    The rich, red colour comes from the finest Italian tomatoes. Each one is strained through a sieve to remove the seeds and then bottled in its raw, uncooked form.

    This turner’s handle has an enhanced comfortable grip, so you can avoid that awkward angle trying to flip your steaks. An angled tip makes for easy flipping.

    Liziwe Matloha’s Prawn Curry

    Make this tasty curry in minutes with kitchen staples and frozen prawns.

    Prep Time 2 minsCook Time 15 minsTotal Time 20 mins

    Course Main CourseCuisine South African

    Servings 4

    Frying PanPot
    2 tbsp sunflower oil800 g large prawn meat, uncooked2 cloves garlic thinly sliced1 whole red chilli seeds removed and finely chopped2 tsp mild curry powder1 tsp ground turmeric1 tbsp tomato purée120 ml water or stock1 can coconut cream2 cups baby spinach leavescooked rice for serving
    Heat the oil in a large frying pan. Add the prawns and cook for 3 minutes, or until they turn opaque. Remove from the pan and set aside. Add the garlic and chilli to the pan (there is no need to wipe it clean) and fry for a few seconds. (Add a little more oil if necessary, to prevent sticking.) Add the curry powder, turmeric and tomato purée and cook for 1 minute.Return the prawns to the pan and toss in the curry paste to coat.Add the water or stock and coconut cream and stir through. Allow to simmer over a medium heat for 3 minutes.Add the spinach leaves and cook for a further 2–3 minutes, until the spinach is just wilted. (If the leaves are big, roughly chop the spinach before adding.) Serve immediately.

    Keyword comfort food, curry, prawns

    Do you need more weeknight dinner recipe ideas? More