Markus Andrews

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    “How I Lost Weight As A Working Mom”

    It’s important to have a healthy pregnancy for you and your little baby. And while weight gain is a natural and necessary part of being pregnant, for Abigail Downs, the extra kilos brought on severe pre-eclampsia. Her body changed in ways she hadn’t anticipated. However she had a weight-loss plan. An unshakeable routine and conscious healthy eating was the game plan she needed to take to succeed. Here’s how she navigated a high-risk pregnancy and found her way back to the strong, healthy Abigail she always knew.

    The Stats

    Occupation: Fashion Buyer/ Buying Manager and Content Creator

    Age: 31

    City: Durban

    Weight before: 81kg

    Weight after: 58kg

    Height: 1.65m

    Secret weapon to weight loss: Progress over perfection. Don’t wait to feel motivated. Just show up, imperfect action is better than none.

    Navigating Unexpected Health Challenges

    While I’ve generally been pretty petite and active for most of my 20s I had multiple gym memberships and did a lot of running and weight training. I loved programmes like Kayla Itsines BBGand even stints at CrossFit. But pregnancy complications put a necessary halt to exercising. I developed severe pre-eclampsia, leading to extensive bloating, edema and significant weight gain. The day I gave birth, three months early at 28 weeks, I weighed about 88kgs. What followed were the hardest months of my life, as my son, Slade, remained in the hospital.

    Unhealthy Food Choices

    My diet became entirely convenience-based: quick carbs, takeaways, and emotional eating took over. I’d often skip meals, then binge, focusing little on nutrition and a lot on chocolate (pregnancy cravings, right?). Previously, even when I’d had patches of bad habits and defaulted to carbs, they hadn’t impacted me much. As a vegetarian for seven years, my diet sometimes swung between extremes – months of strict salads and then sudden binges on easy options like pizza and pasta. This time, however, the impact was undeniable, making my return to mindful eating and consistent movement all the more vital.

    READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

    The Road Back: Making Healthy Life Choices

    The real turning point for me arrived as soon as Slade was born and in the hospital. I felt within myself that I was uncomfortable in my own skin – I couldn’t look at myself in pictures and the scale made me so upset every time I got on it. I had also had such a traumatic pregnancy that I wanted to start a new chapter feeling like the best version of myself so that I could be the best mother and wife to my husband and son.

    My immediate goal was to change things. I started by consulting a dietician who helped me shed the initial 8-9kgs. She also encouraged me to run or go to the gym at least twice a week. While losing the weight was partly physical, it was deeply emotional. I felt completely disconnected from myself, I had such anxiety and felt stuck. I knew I needed to pour into myself again and get back to feeling good. Because I wasn’t used to being overweight, it really affected me mentally.

    Simple Tips That Made My Diet Healthier

    How To Maintain Lifelong Fitness?

    I upped my protein and water intake a lot! 3L of water everyday without fail and lots of protein (whey and animal protein from white meat, I’m not a red meat eater). I eat more whole foods now, lots of veggies and low-GI carbs. I don’t restrict myself, but I stay intentional and make sure I know what’s in my food. I prefer to eat at home for that reason. I also stopped drinking alcohol.

    Maintain Your Exercise Schedule

    The most important thing I learned during my wellness journey is that there are no shortcuts. Things take time, and you just have to take it one day by day. And that consistency matters more than perfection. Showing up for yourself is what builds mental fortitude, even if it just means walking on the treadmill for half an hour; it’s better than nothing.

    How To Start Exercising When You’re Out Of Shape

    I walk or train 3 to 4 times a week (strength training minimum twice a week), always in the mornings. It’s become a non-negotiable form of self-care. I do Pilates on and off, and then I try to run twice a week. I’ve unfortunately had hip issues but I’m working through that and it seems to be getting better.

    READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To Experts

    Feel Good Benefits Of Weight Loss

    I feel so much stronger and way more focused when it comes to most things in my life. I’m more confident and I show up better for myself and my son. My clarity and emotional well-being have improved drastically.

    Exercise is a non-negotiable for me – it’s just become part of my lifestyle. I can run at a much faster pace than I ever thought, lift much heavier weights and am just so much fitter in general. I’ve gone down multiple sizes and my measurements are a clear indicator of weight loss.     

    READ MORE: 10 Non-Food Rewards For Weight Loss, From Experts 

    Three Practical Tips To Juggling Motherhood, Career And Family

    1. Prioritise Yourself And Protect Your Peace

    Discipline, routine and protecting my peace is vital, and saying “no” when I need to are my go-to strategies. I’ve realised that having boundaries are the most important things you can do as a mom or someone with a busy career.

    2. Leverage Your Support System

    I’m lucky enough to have an extremely supportive husband who’s always there for my son and me. I truly couldn’t have achieved what I have without his constant support – from him doing the school run so I can have those 5 a.m./6 a.m. gym sessions, to give me time for self-care Saturday morning runs and coffee.

    3. Embrace Strategic Planning

    Confession: I’m a chronic planner with tons of to-do lists and mini-challenges I set for myself. My week needs to be planned to a certain extent, and I love to challenge myself to stay motivated (like a 10k-a-day step challenge or the 75-day soft challenge, which was definitely my toughest yet!). Also, if you are organised and pack your gym stuff the night before, make your lunch, plan your meals for a weekend away, you won’t fail. More

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    The Exact Workouts For Your Personality Type (+ Motivation Hacks!)

    It can be tough to get pumped up for a workout, especially when you’d rather be doing anything else. But here’s a secret: if you do workouts for your personality type, exercising becomes way more fun – and you’ll push yourself harder. This guide will help you find your perfect workout style so you can finally start seeing those results, whether your goal is consistency or otherwise. Below, scroll for the personality type that describes you best, then check out the workouts you could explore.

    The A Social Energiser 

    Bad day? Life drama? If your first port of call is to hit the bar rather than curl up under the covers, you’re an extrovert, hon! You thrive on connection and buzz – meeting new people and socialising is how you recharge your battery. 

    Your ideal workouts

    It only makes sense that as a socialite, group fitness classes are your bag. Think: running clubs, parkruns, team sports, dance classes or boot camp. 

    Your motivation hack: a workout buddy is a sure-fire way to make sure you get those Move Rings closed up each week. Even if nobody’s free, an online group class will make you feel like you’re part of something bigger. 

    Workouts you’ll love

    Running With A Club

    Running Clubs

    What could be more social than a running club? Each meet is an opportunity to beat your best, while meeting up with a ton of new people.

    Hyrox

    Hyrox

    Hyrox training offers the social element of meeting new people and competing with them. Plus, while you could do Hyrox solo, you could also pair up with a partner and enter – and train – as a team.

    CrossFit

    CrossFit

    What’s better than sweating – or swearing – through the WOD with your mates? CrossFit offers a unique community that sweats together, with the option to compete if you’re up for it.

    READ MORE: This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

    The A-type Planner 

    Your to-do list has a to-do list. You never miss a deadline – and if you haven’t planned for the workout, it doesn’t happen. And you love the thrill of ticking something off the list or seeing a long-term plan come to fruition. 

    Your ideal workouts

    You love structure, progress and ticking boxes. You’ll naturally want to progress in your exercise routine, so aim for a goal when picking your go-to regimen. From there, a training plan is going to help you maintain and achieve. A strength-training programme, running plan or race is the perfect way to create a path towards success.

    Your motivation hack: use a training app or spreadsheet to see numbers climb over time.

    Workouts you’ll love

    The 3-2-1 Method

    The 3-2-1 Method

    TikTok has introduced the 3-2-1 method. It’s a weekly workout split that promotes variety and helps prevent overtraining in any one area.

    A Run/Lift Workout Split

    Workout Splits

    Hybrid training mixes different modalities and training techniques to achieve well-rounded athleticism and – as research suggests – prevent injury.

    Your 10K Running Plan

    10K Training Plan

    This plan is for beginners, so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs.

    The Schedule-Averse 

    If you can barely commit to maintaining your Wordle streak, let alone a consistent workout routine, consider this your personality type. Spontaneous movers need flexibility and can’t stand rigid schedules. You love the idea of making things up as you go along. 

    Your ideal workouts

    To get the most from a fitness routine, keep things varied. Try a gym where you have no idea what the workout will be, like CrossFit WODs, or a sport that keeps you guessing, like surfing, hiking or skateboarding. 

    Your motivation hack: Commit to “just 15 minutes” – once you start moving, you’ll often go longer.

    Workouts you’ll love

    Sports

    Sports to try

    Yes! Pick a sport, any sport, and stay surprised by varied workouts, competitors and more.

    Hiking

    Hiking Workout

    Hiking means there’s never a boring moment. Pick a trail and get trekking. Boredom? Busted.

    Padel

    Padel Courts in SA

    WH have been scouting the South African padel scene and we’ve found the courts that will take your game (and your social life) to the next level. 

    READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

    The Solo Soul 

    You’re an introvert through and through. Being alone is how you recharge, and you like your exercise (your me-time) to be a space for you to release emotions and fill your cup. 

    Your ideal workouts

    Since you recharge alone and value focus, movement that centres on being present will be great for you. Yoga and Pilates, which rely on your breath, are excellent modalities for mindfulness. If you’d prefer to get as strong as possible, strength training with a kettlebell or dumbbells can work. And swimming, whether in open water or a pool, will allow you to create a rhythm as you sort through your thoughts. 

    Your motivation hack: Create a calm, personal workout space and track progress privately (use apps or a journal).

    Workouts you’ll love

    Pilates

    Pilates

    Pilates, the most popular workout of the moment, is a mindful, full-body modality that blends strength with flexibility.

    Yoga

    Yoga

    Yoga, far from being just for bending and breathing, can also be a formidable workout.

    Swimming

    Swimming

    Taking laps can help settle the mind while toning the entire body, literally from head to toe.

    You Love What You Already Know 

    Planning? Spontaneity? Those are not for you. You do one thing, and you’ve been doing it for a while, and you do it well. Routine and familiarity are what bring you joy and comfort. 

    Your ideal workouts

    Your steadfastness pays off in many ways, including your dedication to your sport. Any sport that you can do for a long period of time will be best. Why not go for a marathon, or try your first triathlon? If you’re less into endurance sports, join a sports team, either netball or soccer. The community and regular meeting times make it the perfect way to create a set routine that never wavers. 

    Your motivation hack: Stick with what you enjoy but introduce tiny upgrades (slightly heavier weights, longer routes).

    Workouts you’ll love

    Trail Running

    Trail running

    Trail running is great for many reasons that extend far beyond fresh air and a brand new PB.

    Triathlon Training

    Triathlon training

    A triathlon is about gradual progress, consistency, and embracing the journey. 

    Netball

    Netball

    Netball is a great way to stay active, even though you’re out of school. Clubs and leagues abound, so join one.

    READ MORE: This HIIT Stair Stepper Workout Torches Cals In Just 20 Minutes

    The Explorer 

    Ok, Dora! We see you: the spice of life, ever-evolving person who’s bored easily. You’re a big fan of whatever the new fitness trend is and love experimenting with recipes, make-up trends and more. 

    Your ideal workouts

    Lean into your love for variety and novelty by trying new workouts regularly. Maybe schedule a new workout every month and write down a bucket list of classes, from capoeira, aerial yoga and boxing to adventure races, obstacle courses or cycling tours. 

    Your motivation hack: Set a “movement bucket list” and tick off experiences.

    Workouts you’ll love

    Fitness Races

    Hyrox

    Fitness races like Hyrox are huge and keep you guessing, with different moves. Here’s how to train.

    Cycling

    Cycling

    Hopping on a bike includes building up cardiovascular health, relieving daily stressors and finding your own uplifting community. 

    Rucking

    Rucking

    You can go rucking wherever you are, whether you’re in the middle of a city or close to nature. Here’s how. More

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    Raw, Real And Ready: The Power Of Liquid Probiotics That Actually Work

    Probiotics are everywhere – people are using them for digestion, immunity, skin and even mental health. But with so many options on the market, it can be hard to know which one to choose.

    Different probiotics offer different benefits, depending on how they’re stored, taken and even how they taste. But the most important factor is simple: how well the bacteria survive and thrive in your gut.

    That’s exactly what sets Rawbiotics apart. Our products are non-freeze-dried, 100% natural and packed with multiple live strains – making them effective, convenient and trusted as South Africa’s leading liquid probiotic.

    We’re Non-Freeze-Dried – And That Matters

    Freeze-dried probiotics (capsules/ powders) often struggle to survive in the gut, which is why their labels shout about “billions of CFUs.” But numbers don’t guarantee effectiveness. At Rawbiotics, our probiotics are alive and active – never freeze-dried – so they start working as soon as you take them. We use a unique fermentation process that carefully balances temperature, sugar and pH. This not only keeps the cultures alive but also gives our products a shelf life of up to two years.

    READ MORE: 13 Next-Gen Biohacks Every Wellness Girl Should Know

    We Use 12 Strains – All Grown Together

    Ever wonder why most probiotics don’t contain as many strains as Rawbiotics? That’s because freeze-dried probiotics are grown separately in sterile, controlled environments. Once outside those conditions, they can’t survive unless they’re put into a dormant state.

    Rawbiotics takes a different approach. Our 12 strains are grown together, allowing them to naturally interact and support one another during fermentation. This creates a thriving, balanced environment that not only keeps the bacteria alive but also helps them flourish in your gut. So you’re not just getting multiple strains – you’re getting a living ecosystem that supports overall gut health.

    Convenience You Can Count On

    Rawbiotics fits easily into your routine – take it any time of day, with or without food. No refrigeration needed, and our 200ml travel-size bottle is perfect for life on the go. Best of all, Rawbiotics starts working from the moment you take it. Because it’s alive and active – not freeze-dried – it goes straight to the gut, delivering real results fast. No delays, no waiting – just better digestion, improved immunity and a healthier you.

    READ MORE: Wellness Special 2025

    Trusted by Thousands: Over 2,500 Five-Star Reviews and Counting

    With more than 2,500 five-star reviews, Rawbiotics has clearly earned the trust and satisfaction of its customers. Celebrated for its efficacy and convenience, it consistently delivers real, reliable results – time after time – making it a standout choice in its category.

    Available in 200ml, 500ml and 1L bottles, Rawbiotics is stocked online, in health stores, pharmacies and major retailers nationwide.

    **WH Partnership More

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    9 Best Hiking Snacks, According To A Dietician

    There’s something deeply satisfying about tucking into your summit snack beside a waterfall, dirt on your shoes and a view that’s stolen your breath in more ways than one. But what’s not so satisfying? Hitting a wall halfway up because your only fuel was three wine gums and a lukewarm energy drink.

    Hiking is a full-body endurance workout. And just like you wouldn’t rock up to a gym session without water or a protein bar, heading into the mountains without the right snacks can leave you running on empty.

    So we asked a dietician to break down what actually makes a great hiking snack – plus what to consider before you pack and what to munch when you’re powering through that final incline.

    Meet The Expert: Taryn Bortz is a registered dietician based in both Craighall Park and Blairgowrie.

    Why Fuelling Matters On A Hike

    A 2023 systematic review and meta-analysis found that consuming 30-80 grams of carbohydrates per hour during endurance exercise can help maintain energy levels, focus and overall performance. While the study looked at various endurance activities, the findings are especially relevant for low-to-moderate intensity efforts like hiking.

    Snacking smart doesn’t just keep hunger at bay – it also prevents blood sugar dips, maintains hydration and ensures your muscles have enough fuel to keep moving.

    Carbs During A Hike

    Before we get into the snack list, let’s talk carbs – because yes, you do need them. Carbohydrates are your body’s preferred energy source during exercise. They’re quickly broken down into glucose, which your muscles use to move, climb and balance.

    If you’re heading out for anything longer than an hour, you’ll want to include snacks that contain easily digestible carbohydrates, ideally paired with some protein to slow digestion, keep you fuller for longer and provide a steady stream of energy.

    The Best Type Of Carbohydrate For Long Hikes

    Timing matters, according to Taryn Bortz, a registered dietician based in Gauteng. “Before a long hike (for breakfast and dinner the night before): The best type of carbohydrates are low to moderate GI, as you want the energy to last for extended periods of time,” explains Bortz.

    “These carbohydrates break down and release glucose slowly, which means they will help sustain your energy for longer, preventing you from feeling fatigued. High GI carbs cause your blood sugar levels to spike and then drop, giving you quick bouts of energy (you want to avoid going into a hike feeling like this!),” she says.

    Ideas of low GI carbs include:

    “Be careful of having too much fibre before the hike as you don’t want to have any stomach discomfort.”

    During a hike, Taryn says, “You want readily absorbed carbohydrates – High GI Carbs – that provide you with energy quickly . You definitely don’t want to be waiting hours for the energy to kick in! You want carbs that provide fast fuel.”

    READ MORE: 4 Reasons To Switch To Low GI Bread, According To A Dietician

    Examples of high GI carbs during a hike:

    Muesli bars

    Trail mix

    Jelly beans

    Biscuits

    Energy gels

    Ripe bananas

    White bread

    After a hike, she recommends “a mixture of both High GI and Low GI carbs together with protein to help muscle recovery and replenishing glycogen levels in the muscle.”

    Her post-hike snack suggestions:

    Smoothie (with protein powder, milk/yoghurt, fruit, raw oats, nuts/seeds and spinach)

    Sandwich or pasta with a protein filling

    Protein overnight oats

    Let us break down the Macronutrients:

    TimingCarb TypeReasonExamplesBeforeLow GISustained energyOats, Bread, Wholegrain bread, berriesDuringHigh GIQuick energy boostDried fruit, sports gels, energy drinks, muesli barsAfterMixtureReplenish and recoverProtein shakes, protein bars, sandwich, pasta with protein

    Carbs To Avoid On A Hike

    “Avoid very high fibre carbs as these can cause stomach upset and discomfort,” says Taryn. “You should also avoid deep-fried or rich carbs as these are very high in fat and can also cause you to feel bloated and gassy. Fat also slows digestion, so it delays the energy release of carbohydrates.”

    “Avoid carbs high in sweeteners, colourants and preservatives (artificial carbs) as these can cause an influx of water into your gut and are highly fermentable, leaving you feeling bloated and gassy,” explains Taryn.

    “Avoid sugar-free gums, mints, protein bars or hydration tablets that use sugar alcohols like sorbitol or xylitol – especially if you’re sensitive. These can lead to cramping or emergency bathroom breaks,” she warns.

    READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

    Should The Carb-to-Protein Ratio Change Based On Hike Duration?

    The short answer: yes.

    For long hikes, Taryn recommends including some protein beforehand. “It’s ideal to make sure you stay fuller for longer, prevent muscle fatigue and have sustained energy during the hike.”

    The ratio depends on the length of your adventure:

    Very long hikes: aim for 2:1 or 1:1 (carbs to protein)

    Shorter hikes: stick with mostly carbs for quick energy, 4:1 or 3:1 works well

    After you’re done, it’s time to recover. “Consume carbohydrates together with protein in a 3:1 ratio,” she advises, to replenish glycogen stores and support muscle repair.

    Snacking Frequency

    “It is definitely better to have smaller snacks more often (every 30-45 minutes) as opposed to larger snacks to prevent stomach discomfort, ensure energy levels are continuously controlled and prevent fatigue,” says Taryn.

    Large, heavy snacks can have the opposite effect. “Feeling overfull can also cause you to become tired and slow your pace down. Eating too much at once can also cause increased blood flow to your digestive system, less to your brain and muscles, leaving you feeling exhausted!”

    Her advice: avoid what she calls the “Rest and Digest” feeling – that post-meal slump where your body wants a nap instead of a summit.

    Pack Like A Pro

    Factor in the distance and intensity of your hike

    Think about the weather (no dairy in 35°C Karoo heat, thanks!)

    Don’t forget hydration. Pack snacks that won’t dehydrate you further

    Aim for a mix of carbs, protein and healthy fats

    READ MORE: The Overnight Hiking Gear Women Swear By – Don’t Hike Without These

    9 Best Hiking Snacks (Backed By A Dietician)

    1. Biltong or Droëwors

    A South African hiking classic. High in protein and easy to pack, biltong is a satisfying savoury snack. Just be warned, it can make you seriously thirsty.

    Per 28g: 80 calories, 16g protein, 2g fat, 1g carbs

    Bonus: Packed with iron, zinc and vitamin B12

    Tip: Pair it with dried fruit for a protein-carb combo

    Venison/Ostrich is leaner, which is good on the gut

    2. Dried Fruit

    Portable and energy-dense, dried fruit like mango, apricots or raisins are great sources of natural sugar, potassium and fibre.

    Avoid sulphur-heavy, overly sweetened versions

    Mix with nuts or seeds to create your own balanced trail mix

    Woolworths Apricot, Guava, Apple and Mango Dried Fruit Strips

    Bear Fruit Rolls Strawberry

    The Fruit Cellar Sulphur-Free Dried Apples

    3. Homemade Energy Bites

    Quick to whip up and totally customisable. Think oats, nut butter, honey, chia seeds, maybe a handful of dark choc chips.

    Tip: Store in beeswax wraps or silicone bags for less mess.

    Ideas:  

    Dark Chocolate Power Bark

    Flax Energy Bites

    Pistachio Energy Balls

    READ MORE: The Hiking Workout Every Woman Should Do Before You Hit The Trails

    4. Granola Bars

    Easy to stash and snack on the go. Look for options that aren’t just sugar bombs – aim for bars with real ingredients and at least 3g of fibre and 5g of protein. Avoid granola bars that have too much fibre as these can cause stomach upset ( >6g is a high fibre product).

    Product Suggestions: 

    Energy Oats Multi-grain Bars

    Smul Cocoa Almond Protein Bar 55g

    Nakd Blueberry Muffin Bar

    5. Hard-Boiled Eggs

    If you’re on a shorter, cooler hike, boiled eggs are a protein-rich option that’ll keep you full. Just store them properly and don’t forget the salt sachet.

    1 Boiled egg contains 77-78 calories, 6.3g protein, 5.3g of fat

    Tip: Peel them ahead of time to avoid frustration mid-hike

    6. Homemade Muffins

    Yes, really. Wholegrain muffins with added seeds, grated carrot or even protein powder can double up as breakfast and fuel for the trail.

    Make a batch, freeze, then defrost on hike day. This breakfast muffin recipe is a great option to prep.

    READ MORE: The Basics Of Hiking And Trekking

    7. Trail Mix 

    Make your own mix of almonds, cashews, sunflower seeds, raisins, coconut flakes and dark choc chips. You’ll get a balance of healthy fats, carbs and fibre.

    Pro tip: Add pretzels or popcorn for a salty crunch

    8. Fresh Fruit

    Apples, bananas, pears – nature’s own energy bars. They’re hydrating, fibrous and offer quick-release sugar.

    9. Rice Cakes With Toppings

    Spread with nut butter or hummus, top with banana slices or cherry tomatoes. Light, crunchy and endlessly versatile. Pack toppings separately in mini containers or reusable pouches.

    READ MORE: Are Rice Cakes Actually Healthy For You? Here’s What You Need To Know

    Final Tips For Trail Snacking:

    Eat before you’re starving. Prevent energy crashes by snacking consistently every 45-60 minutes.

    Hydrate regularly! Don’t wait until you’re thirsty.

    Have electrolytes on board! To prevent muscle cramping and stiffness

    Avoid snacks that melt, spoil or crumble too easily (unless you’re okay with trail mix in your pockets).

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

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    What Happens When You Combine Creatine And Collagen? 

    For athletes and active individuals, peak performance isn’t just about building muscle – it’s also about protecting the body’s foundation. That’s where the powerful combination of creatine and collagen steps in. 

    The Role Of Collagen In Training Longevity 

    Collagen is the body’s most abundant structural protein, found in tendons, ligaments, cartilage, fascia and even bone. It provides critical support, elasticity and strength to the tissues that keep you moving. However, intense training like weightlifting or running, combined with the natural effects of ageing, can lead to the gradual breakdown of these connective tissues. 

    Type I hydrolysed collagen, the most prevalent form in the body, offers a solution. It’s highly bioavailable – meaning it’s easily absorbed – and plays a direct role in the repair and maintenance of joint and tendon tissue. Supplementing with this form of collagen may help counteract the physical wear and tear of high-impact workouts, supporting tissue recovery and potentially preventing injury. 

    READ MORE: The Big Benefits Of Creatine, Especially For Women 

    Creatine: The Performance Powerhouse 

    Creatine monohydrate remains one of the most researched and effective supplements in the world of sports performance. A clinically backed 5g dose enhances the body’s ability to regenerate ATP, the primary fuel source for explosive and repeated efforts. The result? More power, greater strength and improved training output. 

     Beyond its performance edge, creatine also supports lean muscle gain, increases cell volumization for muscle fullness, and plays a key role in post-workout recovery by reducing muscle protein breakdown and damage. 

    A Dual-Action Formula For Results That Last 

    Where most supplements target either performance or recovery, Biogen Creatine + Collagen takes a more complete approach by combining both. This dual-action formulation delivers the explosive energy and strength benefits of creatine, alongside the joint, tendon and ligament support of type I hydrolysed collagen. 

    The result is a synergy that goes beyond muscle. Stronger connective tissue not only supports heavier lifting and dynamic movement, but may also reduce injury risk – helping athletes stay consistent with their training. This consistency is key to long-term gains in performance, strength and physique. 

    READ MORE: 7 Best Brain-Boosting Supplements For Improved Memory, Concentration And Mood

    Biogen’s Innovation For The Demanding Athlete 

    With Biogen Creatine + Collagen, you get two performance-focused ingredients in one convenient formula. There’s no need for separate products, no need to compromise. Whether you’re lifting heavy, training for endurance, or simply striving to stay strong and mobile as you age, this formula supports your goals from the inside out. 

    In an industry filled with single-function solutions, this product stands out by bridging the gap between performance and recovery – giving you the fuel to push harder and the support to come back stronger. 

    Biogen Creatine Collagen Powder

    Biogen Creatine Collagen Powder

    This dual-action formula combines hydrolysed collagen to support connective tissue, skin and joint health, with creatine to help enhance strength and performance during high-intensity training.

    For those serious about progress, resilience and longevity, Biogen Creatine + Collagen isn’t just a supplement – it’s a smart training partner. 

    **WH Partnership More

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    Your Ultimate Overnight Hike Packing List – Free Download Included

    Whether you’re planning your first overnight mission into the mountains or you’re a seasoned trekker, taking some of the thinking out of preparation can go a long way. No matter your hiking style, this overnight hike packing list for women has everything you need to hit the trail with confidence.

    Because whether you’re heading out solo or with a group, the gear you carry can make or break your experience. From backpacks that fit your frame to comfort-boosting toiletries and weather-ready layers, here’s what to pack – and why it matters.

    The Gear

    Photo by Chris Joubert

    Backpack

    Your backpack is your base so it’s important to get it right. Choose a hiking pack that holds 40-60 litres, with padded hip straps, adjustable harnesses and back ventilation to keep you comfortable on the move. You can also look for packs designed for women’s torsos – they’re typically shorter, with contoured shoulder straps and curved hip belts to better distribute weight across the hips.

    WH Recommends:

    Salomon Women’s Aerotrek 28 Hiking Bag

    K-Way Hiker 50L + 10L Hiking Pack

    First Ascent Mercury 65L Lightweight Hiking Pack

    Trekking Poles

    These are not essential, but your knees will thank you on long, steep descents. Look for collapsible poles with adjustable height and padded grips. Shorter hikers should check the minimum and maximum height range – poles that are too tall can strain shoulders.

    WH Recommends:

    Tent

    Go for something lightweight, weatherproof and easy to pitch. A freestanding two-person tent under 2.5kg is ideal. Practice pitching your tent solo – especially if you’re hiking without a partner. Plus, you want to choose a model that feels intuitive to set up on your own.

    WH Recommends:

    Sleeping Bag

    Always check the expected weather overnight and choose you gear based on that. Down is light and warm (but pricey and moisture-sensitive) while synthetics are bulkier, but better in damp conditions. Women tend to sleep colder than men so look for bags with a comfort rating that’s at least 5°C below the expected night temperature.

    WH Recommends:

    READ MORE: The Overnight Hiking Gear Women Swear By – Don’t Hike Without These

    Mattress (Sleeping Pad)

    Don’t skip insulation – there’s nothing worse than the cold of the floor seeping through or feeling like you’re sleeping directly on the ground (eina!). A sleeping pad with an R-value of 2.5+ keeps you warm and comfy.

    WH Recommends:

    Pillow

    Tiny in size, big on sleep quality – inflatable or compressible hiking pillows add real comfort. And a small luxury like a proper pillow can improve sleep quality, especially on your period or if you tend to get neck tension. If you’re really tight on space you could stuff your buff with spare clothes.

    WH Recommends:

    Dry Bag

    It’s really important to put protective measures in place to keep your clothing, sleeping bag and electronics dry – even if your pack gets soaked. Roll-top styles with welded seams work really well.

    Hydration Bladder

    A 2-3L bladder keeps water accessible while you hike. If you’re prone to bloating, sip consistently instead of guzzling – hydration pacing helps reduce water retention.

    WH Recommends:

    Water Bottle

    Pack a spare bottle for refills or mixing electrolytes. Hard plastic or metal bottles are durable and can keep your drinks cooler for longer, while collapsible ones might save you some space.

    WH Recommends:

    Multi-tool

    A lightweight multi-tool featuring essentials like a blade, scissors, tweezers and a screwdriver is a smart addition to your pack. It’s useful for everything from quick gear fixes to campsite meal prep. Choose one with a locking mechanism to keep things safe and secure. Plus, while it’s not a weapon, having a sharp blade or compact tool can offer a sense of empowerment or preparedness in unfamiliar environments.

    WH Recommends:

    READ MORE: The Hiking Workout Every Woman Should Do Before You Hit The Trails

    Spork

    A spork is a compact, weight-saving essential for eating on the trail. Titanium options are tough and built to last, while plastic versions are lighter on your pack and your wallet – though they’re more likely to snap under pressure.

    Lighter (with waterproofing)

    Fire is vital for both cooking and emergencies. Pack a dependable lighter in a waterproof container, ziplock or dry bag – and take a backup too, like waterproof matches or a compact firestarter.

    Travel Mug

    Perfect for coffee, soup or a hot drink at camp. Go for an insulated mug that holds heat well – with a sturdy build and a lid that won’t leak in your pack.

    WH Recommends:

    Stove + Gas + Pot

    A small cooking setup – like a Jetboil – is great for fast boiling and easy packing. But make sure to check that it fits your fuel canister and has a stable base for safety. An all-in-one pot system also helps cut down on bulk and weight. And don’t forget the fuel!

    WH Recommends:

    Camp Seat Pad/Chair

    A camp chair gives you extra comfort and insulation when sitting on cold or wet ground. Choose a lightweight foam or inflatable option that dries fast – and packs down small to save space.

    Headlamp

    Essential for pitching camp after sunset, cooking or finding your way during late-night loo trips. Opt for a headlamp with adjustable brightness, a rechargeable battery – and a minimum output of 150 lumens.

    WH Recommends:

    First Aid Kit

    Pre-packed kits are a good start, but you should customise yours with blister care, meds and trail-specific supplies. Add period products (even if you’re not expecting a bleed), UTI relief sachets and an antihistamine – hormone changes, stress and new environments can all bring surprise symptoms.

    WH Recommends:

    Map + Compass

    Even with AllTrails, pack a waterproof map and compass. Physical tools won’t fail if your battery does.

    READ MORE: These Are The 10 Best Electrolyte-Rich Foods, According To Dieticians

    Emergency Whistle

    Light to carry – and could save your life. Some hiking packs come with a built-in whistle on the chest strap, or you can pack a separate one for emergencies.

    Paracord or Cord

    Paracord or cord is endlessly versatile – use it to pitch a tarp, fix gear, hang food or string up a clothesline. A few metres adds barely any weight to your pack but can make all the difference.

    Duct Tape (mini roll or wrapped around bottle)

    Duct tape is a trail repair essential – whether you pack a mini roll or wrap some around your water bottle. Use it to patch up a tent, cover a blister or keep a loose sole together until you’re back home.

    ID/Permit/Cash/Medical Aid Card

    Certain trails ask for permits or ID at entry points – and having your medical details on hand can be crucial in an emergency. Store your ID, booking proof, medical aid card and a bit of cash in a waterproof pouch you can access quickly.

    The Food

    Photo by Chris Joubert

    Water (+ water filter if necessary)

    Bring enough water for drinking (2-3l per day), cooking and basic cleaning. If you’re unsure about refill spots on the trail, carry a lightweight filter or purification tablets as backup.

    WH Recommends:

    Coffee

    A warm drink can lift your spirits on chilly mornings. Instant sachets are the easiest option – add a splash of long-life milk for an extra touch of comfort. We love the Cup A Ground Coffee because it’s a single serving of high quality ground coffee in a sachet.

    Long-Life Milk (Small)

    A small carton of long-life milk (like the Woolworths 250ml Long Life Full Cream Milk) is a trail treat – it adds taste and energy without needing a fridge. For a lighter option, go for powdered milk instead.

    Dehydrated Meal

    Quick, compact and fuss-free – just add boiling water. Pick dehydrated meals (like the Forever Fresh Mild And Creamy Butter Chicken With Basmati Rice) that are high in protein and calories to help your body recover after a long day on the trail.

    Instant Oats

    Instant oats make for a dependable, heat-and-eat breakfast. Use ready-made sachets (we love the Jungle Oatso Easy Variety Pack) or mix your own with dried fruit, seeds or protein powder – for added fuel and long-lasting energy on the trail.

    READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

    Electrolytes

    Electrolytes help replace the salts you lose when you sweat – especially in warm weather or on tough climbs. Tablets or powder sachets are ultra-light and easy to stash in your pack.

    Hiking Snacks

    Pack high-energy, non-perishable snacks like biltong, trail mix, dried fruit or energy bars. Aim to eat something every couple of hours to keep your energy steady on the trail.

    Always pack an extra meal or snack – it can be a lifesaver if you’re delayed, hit bad weather or run lower on energy than expected.

    The Tech

    Photo by Chris Joubert

    AllTrails App (Offline)

    Download AllTrails maps in advance. It’s a non-negotiable on tricky or unmarked routes.

    Camera

    If you’re after crisp trail shots, a GoPro, drone or compact mirrorless camera can capture the highlights. Just make sure it’s stored safely – a padded dry bag or ziplock will keep it protected from bumps and moisture.

    WH Recommends:

    Sony ZV-E10 II

    GoPro HERO13 Black

    DJI Mini 4K

    Smartwatch

    A smartwatch can be a handy tool for keeping tabs on distance, elevation and time. Many models also offer GPS navigation and weather updates – useful features when you’re out on the trail.

    WH Recommends:

    Powerbank + Chargers

    A powerbank keeps your phone, watch and headlamp running when you’re off-grid. Go for a lightweight option with at least 9 000–20 000mAh of capacity – enough to last a couple of days on the trail.

    WH Recommends:

    Spare Headlamp Batteries

    If your headlamp runs on batteries, always pack a fresh set – you don’t want to be stuck in the dark when the sun goes down.

    The Toiletries

    Photo by Chris Joubert

    Wet Wipes

    When there’s no shower, wipes are your best friend. Go biodegradable where possible.

    Towel

    A microfibre towel dries fast, packs small – and comes in handy after a swim or quick face rinse on the trail.

    Hand Sanitiser

    A must for hygiene when water’s limited – a small bottle of hand sanitiser lasts ages. Use it before meals or after toilet breaks to stay clean on the trail.

    Sunscreen

    Broad-spectrum SPF 30+ is essential for sun protection at altitude or on long days outside. Reapply often – focusing on your face, neck and hands. Stick or cream formulas tend to be the easiest to use on the go.

    WH Recommends:

    Techniblock SPF 50 75ml Active

    Nivea Sun Protect & Moisture Trigger Spray 50+

    Back 2 Nature Active Zinc Fair SPF 50

    Blister Plasters/Protectors

    Blister plasters are essential for easing pressure or stopping hot spots before they turn painful. Nexcare Waterproof Blister Plasters are popular with hikers for good reason – they stay put and offer instant relief.

    Lip Ice

    Protects your lips from cracking in the sun and wind – especially at altitude. Go for a balm with built-in SPF for extra defence on exposed trails.

    WH Recommends:

    Sebamed Lip Defence Stick SPF30

    Labello Caring Beauty 3-in-1 Lip Balm

    MVP Lip Balm SPF 20

    Tissues + Toilet Paper

    Take only what you need, and keep it dry in a waterproof ziplock. Always carry out used toilet paper – leave no trace behind.

    Toilet Trowel

    Used for digging catholes when no toilets are available. A lightweight plastic trowel does the job without adding bulk to your pack.

    Deodorant

    We’d argue this is an essential because a quick freshen-up at camp feels great. Mini solid sticks are the easiest to pack and use on the go.

    WH Recommends:

    Mitchum Women’s Lime & Eucalyptus

    Balancing Deodorant Wipes

    Pure Beginnings Forest Fresh Mint Deodorant

    READ MORE: What To Pack In Your Hiking Beauty Kit

    Cleanser + Face Cream

    Cleansing removes sunscreen, sweat and dust – keeping your skin fresh after a day on the trail. e Follow with a face cream to lock in moisture and prevent dehydration from sun, wind or cold. Use travel-sized tubs or decant into mini pots to save space (gentle cleansing wipes also work well).

    Toothbrush + Toothpaste

    A travel-sized toothbrush and a small tube of paste are all you need for a night out. Toothpaste tabs are an even lighter option – and take up hardly any space in your pack.

    Mosquito Repellent

    A must in summer or near water. DEET-based sprays offer the strongest protection, but natural repellents are a gentler choice if you’ve got sensitive skin.

    Trash Bags

    Bring rubbish bags to carry out everything – from used toilet paper and wipes to food wrappers. You can also use it to line your pack for added waterproofing.

    Anti-Chafe Balm

    Apply anti-chafe balm around the sports bra line, thighs and anywhere your backpack makes contact — even light friction adds up over long distances.

    Earplugs

    Great for light sleepers – especially in shared camps or when the wind picks up at night. Earplugs can make all the difference to a good night’s rest. Small and worth it.

    The Clothes

    Photo by Chris Joubert

    Sun Hat

    Protects your face and neck from harsh sun – especially at altitude. A wide-brimmed hat or one with a neck flap gives you the best all-round coverage.

    Sunglasses

    Shields your eyes from glare, dust and harmful UV – a must in exposed areas or at high altitude. Wraparound lenses offer extra protection, especially on reflective terrain like sand or rock.

    Chimi Split Black Sunglasses

    Chimi Sierra Frosted Clear Sunglasses

    Oakley OO9495D Radar Plate

    Rain Jacket/Waterproof Shell

    Weather can shift quickly in the mountains – even on clear days. A lightweight waterproof shell is a must for protection from sudden rain or wind. Choose one with breathable fabric and taped seams to stay dry and comfortable.

    WH Recommends:

    Salomon Outerpath 2.5L Jacket

    K-Way Women’s Rosa Hiking Shell Jacket

    adidas Terrex Xploric 2.5l Climaproof Anorak

    Hiking Boots

    Footwear can make or break your hike – so it’s worth getting right. Pick boots that are properly broken in, fit well, offer ankle support and keep your feet dry on rough or wet trails.

    WH Recommends:

    Salomon XA Pro 3D V9 Gore-Tex

    adidas Terrex Skychaser Hiking Shoes

    K-Way Women’s Strata II Hiking Boots

    Shirt + Hiking Pants

    Moisture-wicking, lightweight fabrics help keep you dry, regulate body temperature – and reduce the risk of chafing. Convertible trousers with zip-off legs give you flexibility when the weather shifts.

    WH Recommends:

    Salomon Women’s Outerpath Base Pants

    K-Way Women’s Gradient Zip-Off Pants

    First Ascent Ladies Stretchfit Zip Off Pants

    Socks + Underwear

    Good hiking socks help ward off blisters and keep your feet warm – merino blends are a top choice. Opt for underwear that’s moisture-wicking and quick to dry, and always pack a spare dry pair for comfort.

    Fleece Jersey/Base Layer

    A fleece or thermal top is great for chilly mornings and evenings. Choose synthetic or wool fabrics – they breathe well, stay warm when damp, and layer easily under a waterproof shell or over base layers when you’re on the move.

    WH Recommends:

    K-Way MMXXI Snowflake Soft Touch T-Shirt

    First Ascent Ladies Polypropylene Baselayer Long Sleeve Top

    Tracksuit/Camp Clothes

    Pack a clean, comfy set of clothes for camp and sleep – it keeps your sweaty hiking kit separate and adds a soft layer between you and the ground. Fleece or synthetic fabrics are best, as they insulate better than cotton when temperatures drop.

    READ MORE: From Hike To Hot Girl Walk – 36 Gorpcore Pieces You’ll Live In

    Down or Synthetic Jacket

    A warm jacket is a must in cold conditions. Down gives you the best warmth-to-weight ratio and packs down small – but it loses insulation when wet unless water-resistant. Synthetic fill is bulkier, but keeps you warm even when damp – ideal for coastal or wet-weather hikes.

    WH Recommends:

    K-Way Women’s Deluge Down Puffer Coat

    First Ascent Ladies Downtown Jacket

    Buff

    A buff is a versatile bit of kit – use it as a headband, neck warmer, face cover in wind or dust, or for extra sun protection on exposed trails. Plus, you can stuff it with extra clothes and use it as a pillow if need be.

    Beanie

    A beanie might be small, but it makes a big difference when temperatures drop. It’s especially useful for sleeping outdoors, helping to retain body heat through the night – even on summer hikes.

    Camp Shoes

    Slip-on shoes or sandals are perfect for giving your feet a breather after a long day on the trail. They’re also useful for river crossings or pottering around camp.

    Gaiters

    Not essential, but gaiters can be a big help on muddy paths, through dense bush or in areas where ticks are common. They keep debris out and offer extra lower-leg protection.

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

  • 138 Shares

    in diet and nutrition

    3 Ab-Friendly Breakfast Recipes That Take Under 5 Mins To Prep

    A victim of rushed, chaotic mornings but still want to indulge in a protein-packed brekkie? Well, you’re just the person we were hoping this article would reach! Our three recipes below, ‘Spinach and Feta frittata’, ‘Peanut Butter and Strawberry Wrap’ and ‘Smoked Salmon with Scrambled Eggs on Toast’ – prove that we can all eat smart and healthily, in just under five minutes of prep time.

    Each recipe delivers a winning combo of protein (to support muscle tone), healthy fats (for satiety and hormone health) and fibre-rich carbs (for energy and digestion). Below, a quick breakdown of the deliciousness (read: nutrients) that awaits you:

    Spinach and Feta Frittata: Rich in protein, iron and calcium for healthy bones and to fuel lean muscle.

    Peanut Butter and Strawberry Wrap: Antioxidants, fibre and healthy fats to help with a slow-release of energy. All housed under this quick-to-make snack!

    Smoked Salmon and Scrambled Eggs on Toast: Packed with Omega-3s, vitamin D and B12 to boost your brain power as well as to protect your heart.

    READ MORE: How To Make The Best Chocolate-Berry Protein Smoothie

    Power Up Your Morning

    Spinach And Feta Frittata

    Packed with protein, iron and calcium, this frittata fuels lean muscle while keeping your bones happy. Fluffy, cheesy and effortlessly tasty.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course Breakfast

    Calories 539 kcal

    1 Pan1 Egg Lifter1 Knife
    3 Tbsp Olive oil¼ cup Onion, chopped2 cloves Garlic, minced450 g Baby spinach leaves4 large Eggs4 large Egg whites¼ cup Breadcrumbs, finely crumbled2 Tbsp Fresh basil2 tsp Lemon zest, grated½ tsp Black pepper100 g Feta, crumbled
    In a large pan, heat one tablespoon of oil over medium heat. Add the onion and garlic and cook for five minutes.Add the spinach and stir until wilted. Remove from the pan and keep warm.Beat together the whole eggs and egg whites. Beat in the breadcrumbs, basil, lemon zest and pepper.In the same pan, heat remaining oil over medium heat. Stir the spinach mixture and feta into the egg mixture, then pour into the pan. Reduce the heat to low, cover and cook until the top of the frittata is set.Cut into wedges to serve.

    Keyword Egg Whites, Eggs, Feta, Spinach

    Per 502g serving: 2 257kJ, 37g fat (16g sat), 1 295mg sodium, 17g carbs, 5.5g fibre, 6g sugars, 38g protein

    READ MORE: This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)

    A Protein-Packed Delight

    Smoked Salmon And Scrambled Eggs On Toast

    Think eggs on toast, but way more luxe. Creamy scrambled eggs meet silky smoked salmon for a breakfast that’s ready in under 10 minutes.

    Prep Time 3 minutes minsCook Time 7 minutes mins

    Course Breakfast

    Calories 359 kcal

    1 slice Hearty bread, such as sourdough or wholewheat1 EggSaltPepper30 g Smoked salmon1 Red onion, thinly sliced (optional) Capers, optionalFresh dill, optional1 Lemon, optional
    Toast the bread. In a bowl, whisk the egg with salt and pepper. Pour into a non-stick pan and scramble. Lay the salmon on the toasted bread and top with the scrambled egg. Finish with your choice of red onion, capers, dill or a squeeze of lemon.

    Keyword Bread, Eggs, Salmon

    Per 144g serving: 1 505kJ, 9g fat (2.5g sat), 410mg sodium, 36g carbs, 2g fibre, 2g sugars, 32g protein

    READ MORE: Chocolate For Breakfast? This Healthy Crepes Recipe Packs 28g Of Protein – And Tastes Like A Treat

    A Good Hit Of Nutrients

    Peanut Butter Strawberry Wrap

    Sweet, fruity and ridiculously easy, this wrap is your go-to for mornings on the move.

    Prep Time 5 minutes mins

    Course Breakfast

    Calories 299 kcal

    1 Kitchen Knife1 Chopping Board
    1 Wholewheat wrap2 Tbsp Peanut butter natural, unsalted and crunchy½ cup Strawberries, sliced

    Keyword Peanut Butter, Strawberry, Wrap

    Per 150g serving: 1254kJ, 17g fat (2g sat), 290mg sodium, 33g carbs, 6g fibre, 6g sugars, 10g protein More

  • 125 Shares

    in fitness and body

    Finally, A Bag That Keeps Up With Your Busy Lifestyle

    You’re always on the move – from early meetings to that Pilates class you refuse to skip – so the last thing you need is a bag that slows you down. The Stanley Carry-All was made with busy days in mind, giving you space for all the essentials without weighing you down. And yes, it even fits your Quencher, so you can stay hydrated wherever the day takes you.

    It’s the little details that make it so easy to love. Three cleverly placed pockets mean there’s a spot for everything: your phone in the main compartment, a slim wallet or card sleeve just below and a mesh pocket for the bits you reach for most, like lip balm or earbuds. Your sunglasses get their own protective sleeve, and there’s even a built-in key clip so you’re not digging around at the bottom when you’re already running late.

    READ MORE: The Stanley Quencher H2.0 Finally Arrives In South Africa

    The Carry-All is light enough for all-day wear (just 218g) but strong enough to handle everyday use, thanks to its 100% recycled polyester design. Inside, a breathable mesh lining helps you spot what you need in seconds. The adjustable strap means you can sling it crossbody and stay hands-free, or detach it completely when you want to switch up the look.

    Shop The Range

    Whether you’re grabbing a post-yoga coffee, strolling through a weekend market or heading to a concert with friends, this is the kind of bag that simply makes life easier.

    Stanley Quencher Carry-All Cream

    Stanley Quencher Carry-All Black

    Stanley Quencher Carry-All Rose Quartz

    It’s available in Black, Cream and Rose Quartz at selected retailers and online. Awesome Tools are the official importers and distributors of Stanley in Southern Africa.

    *WH PARTNERSHIP More