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

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

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

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

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

    Time: 15 minutes

    Equipment needed: Yoga mat

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

    Cat-Cow

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

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

    Downward-Facing Dog

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

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

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

    Side Bends

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

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

    Chair Pose

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

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

    Interlaced Forward Fold

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

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

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

    Low Lunge Twist

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

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

    Warrior II

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

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

    Wide Forward Fold

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

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

    Fallen Triangle

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

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

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

    Low Plank

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

    Up Dog

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

    Lizard Pose

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

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

    Airplane

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

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

    Bridge

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

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

    Happy Baby

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

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

    Savasana

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

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

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

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    Lift Your Look With Puma Fit Collection 

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

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

    PWRFRAME TR 2 Training Shoes

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

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

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

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

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

    Feeling energetic? Try the Beginners 5K Running Training Plan

    PUMA Fit Medium Support Bra  

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

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

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

    SUPPORT: Medium support for moderate-intensity activity.  

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

    PUMA Fit Fashion Woven Flow Short  

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

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

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

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

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

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

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

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

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

    Get your nut butter basics here:

    Bosch 800W Food Processor

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

    Raw Macadamia Nuts

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

    Avocado Oil

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

    Basic Nut Butter Recipe

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

    Cook Time 20 mins

    Course Side Dish, SnackCuisine American

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

    Keyword nut butter

    Wanna try more recipes?

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

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

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

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

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

    The turning point

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

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

    The Change

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

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

    Carol Mgenge’s weight loss results

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

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

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

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

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

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

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

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

    2. Eat a good race-day brekkie.

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

    One Co Ready-To-Drink Smoothie Box

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

    3. Replace your body’s electrolytes. 

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

    4. Go bananas!

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

    5. Pack some padkos.

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

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

    Tropical Mix Snacking Bundle

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

    Nanuki Boom Bar Seismic Crunch

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

    OhMega Macadamia Butter

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

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

    [embedded content]

    6. Don’t skip the taters.

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

    7. No surprises. 

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

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    Try This Tough-ish Workout To Really Build Your Strength

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

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

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

    Warm-Up

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

    10 Ring Rows

    Lateral Box step-ups, 8 per side

    10 Band pull-aparts

    The Tough-ish Workout

    Strength builder

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

    Barbell lunges, 8 per side

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

    Pull-ups, between 9 and 12 reps

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

    EMOM (Every Minute On The Minute)

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

    Minute 1: 15 Dumbbell floor presses

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

    Minute 2: 20 Weighted box step-ups 

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

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

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

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

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

    Minute 5: 10 Calorie row  

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

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    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 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