Markus Andrews

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    This Arm Sculpting Workout Tones And Seriously Torches Kilojoules

    Hooray for longer days and warm sunshine! But if the saying “sun’s out, guns out” fills you with trepidation, don’t stress. Sculpting your biceps and triceps (the muscles at the front and back of your arms) with this arm sculpting workout will make your arms look more toned and reduce the appearance of arm flag. What’s more, more muscle in your arms means no more upper-arm jiggling.

    The Arm Sculpting Workout

    Ready to load those guns? This workout will get you there. Start with the first move and complete all sets before moving on to the next move. Continue until you’ve done all moves.

    You’ll need: A pair of dumbbells and a medicine ball. Start with light weights and go heavier once you’ve mastered the form.

    One-Arm Row Kickback

    Sets: 3

    Reps: 10-12

    Rest: 60 seconds

    Bend forward slightly at the hips. With your left hand at your side, hold a dumbbell in your right hand, palm facing in and arm extended toward the floor. Pull the dumbbell up to your waist, keeping your arm close to your body. When your elbow hits 90 degrees, straighten your arm behind you so that it’s parallel to the floor.

    21s

    Sets: 2

    Reps: 21

    Rest: 60 seconds

    Stand with a dumbbell in each hand, palms forward. Curl until elbows hit 90 degrees, then lower to start; do seven reps. Follow immediately with seven more curls, this time bringing the dumbbells to your armpits, then lowering until your elbows reach 90 degrees. Finish with seven complete curls, lowering the dumbbells to your hips and curling them all the way up.

    Lateral Raise

    Sets: 2

    Reps: 10

    Stand with feet shoulder-width apart with a dumbbell in each hand, palms facing each other, arms in front with elbows slightly bent. Raise arms until parallel to the floor. Return slowly.

    Walkover Push-ups

    Sets: 1

    Reps: 5 each side

    With a medicine ball that’s big enough for you to place both of your hands on it, get into a push-up position. Place your left hand on the ball and your right hand on the floor, and do a push-up. At the top of the exercise, walk your right hand onto the ball, place your left hand on the floor, and do another push-up. (If you’re a beginner, try these on your knees.) More

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    You Need To Try This Easy Air-Fryer Milk Tart Recipe ASAP

    Air-fryers and South Africans go together like peanut butter and jam. And while you’re probably used to making crispy sweet potato fries or delicious chicken schnitzels, we’ve bet you’ve never tried making a milk tart. Well, that’s all about to change with this milk tart recipe.

    3 Air-Fryer Essentials Recommended By Us

    Living by myself, an air-fryer like this has completely replaced my oven. I use it every day!

    The most difficult part about using an air-fryer? The clean up process, of course. Not any more.

    If you’re just thinking of getting into air-fryer cooking, you can’t go wrong with one like this.

    READ MORE: This South African Vegetarian Recipe Makes The Perfect Movie Night Snack

    This milk tart recipe comes to you straight from The South African Air Fryer Cookbook by Louis Holst. This cookbook features mouth-watering local favourites like bobotie, apricot snoek with sweet potato, boerewors with chakalaka, paptert, and malva pudding. This essential collection of scrumptious South African recipes will help you make the most of your air fryer, make life a little easier and dinner time a lot tastier. Order it while you’re waiting for your milk tart to cool and thank us later when you’re nailing the SA recipes with ease.

    Air-fryer Milk Tart Recipe

    Here’s the air-fryer version of South Africa’s favourite tea-time treat.

    Prep Time 30 minsCook Time 1 hr

    Course DessertCuisine South African

    Servings 8

    1 air-fryer1 15cm pie tin
    1 roll Ready-made shortcrust pastryFilling600 ml Full-cream milk 2 Cinnamon sticks6 Cardamom pods100 ml Castor sugar (90g)65 ml Cake flour (35g)20 ml Cornflour1 pinch Salt45 ml Butter (40g)3 Eggs, large5 ml Vanilla essenceGround cinnamon or cinnamon sugar, to serve
    Grease a 15cm pie tin. Unroll the pastry onto a lightly floured surface and roll out lightly so it is a little thinner. Cut out a circle to line the pie tin, and large enough to allow a little excess pastry to hang over the sides slightly. Place the pastry into the pie dish and prick the base a few times with a fork. Refrigerate for 30 minutes.Preheat the air fryer to 160 °C. Put the pie tin into the basket and cook for 15-20 minutes or until the pastry is firm and a light golden colour. Remove from the air fryer and cool. Use a sharp serrated knife to trim off the excess pastry to leave a neat edge.For the filling, heat the milk with the cinnamon sticks and cardamom pods. In a bowl, stir the sugar, flour, cornflour and a pinch of salt together and set aside. Bring the milk to the boil, then reduce the heat and add the sugar and flour mixture, whisking well to prevent lumps. Cook, stirring, for 10 minutes until thickened. Remove the cinnamon sticks and cardamom pods. Add the butter. Whisk in the eggs and vanilla.Pour the filling into the prepared crust and cook in the preheated air fryer at 160 °C for 25-30 minutes or until the filling is set, but still slightly wobbly. Set aside to cool.Refrigerate until ready to serve. Serve sprinkled with cinnamon or cinnamon sugar.

    Keyword dessert

    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

    11 Reasons You Just Can’t Lose Weight, No Matter What You Try

    So you’re eating well and working out but that number on the scale still won’t budge. If you can’t lose weight, know this: a caloric deficit is the only way the number on the scale can drop. But sneaky lifestyle habits could be what’s getting between yourself and creating fewer calories in than calories out. We’ve rounded up a few of the ways you could be sabotaging your weight loss without knowing it.

    1. You eat with your hands

    A new study suggests that people who use tongs to serve themselves food actually eat about 30 per cent less of it. Even if you’re eating with cutlery, you may be eating too quickly for your body to slowly register satiety. Try eating with chopsticks – experts say it slows down your eating, allowing you to register fullness faster – before you wolf down all those noodles.

    2. You’re drinking too much

    Most people overlook liquid kilojoules entirely, says Felicia Stoler, registered dietician and author of Living Skinny in Fat Genes. So don’t expect to notice when a seemingly single-sized juice can or bottle actually contains two or three servings – and two to three times more kilojoules. Your best bet: Replace juice with water, and eat your kilojoules instead of drinking them, she says.

    3. You eat fruity yoghurt

    Most fruit-flavoured yoghurts – and plenty of other healthy-sounding foods – are sweetened with fructose. But unlike other sweeteners, this one doesn’t tell your brain you’re full, according to a new study. The result: You end up eating way more kilojoules than your body actually needs.

    4. You hit up happy hour – A LOT

    People don’t realise just how many kilojoules they drink, says Stoler. What’s more, the alcohol in your cocktail can reduce your inhibitions, so you hit the happy hour menu (hello, nachos!) even harder. To imbibe without overdoing it, switch to water after drinking one or two of them.

    5. You’re overdoing it at breakfast

    While the standard serving size for cereal is about two-thirds of a cup, breakfast bowls can hold much, much more. So when you fill yours to the brim with cereal and top it off with milk, you could be eating twice as many kilojoules as you think – or more, leading you to think you’re being conscious even though you feel you can’t lose weight.

    6. You treat yourself a little TOO often

    When you indulge in sweet or fatty foods like ice cream regularly, you end up craving larger portions to feel satisfied, says Stoler. Need a sweet treat every day? A new study published in the journal Food Quality and Preference found that a few bites really will satisfy you just as much as a larger serving.

    7. You’re guzzling fizzy drinks

    Drinking kilojoule-free sweeteners is like dumping water in your gas tank instead of petrol, says Stoler. (For non-mechanics: It fills you up, but doesn’t keep your motor running.) When hunger strikes, drink water instead, and fill up on wholesome foods to drive off hunger pangs later.

    8. You’re depriving yourself

    Often when we think we can’t lose weight, we tend to cut out whole food groups (like carbs or fat, for instance). When you do that, you set yourself up to binge eat them the next time you let yourself splurge. So instead of crossing them off your grocery list, entirely, learn how to manage your cravings.

    9. You order the “regular” size

    Think you’re in the clear because you downsized your large order of chips? Turns out, people actually consume more kilojoules when they order regular-sized menu items than when they order portions advertised as “double-sized”, according to a new study.

    10. You’re staying up too late

    People who hit the sack on the late side tend to eat more high-fat and high-kilojoule foods than those who tuck in earlier, according to a recent study. No wonder they also gain more weight.

    11. You think working out gives you a “pass”

    Exercising can make you want to eat more – but that doesn’t mean you should, says Stoler. And it doesn’t help that most people grossly overestimate the number of kilojoules they torch at the gym. The good news: picking up the pace might actually decrease food cravings, according to a new study. More

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    These Are The Stretches You Should Be Doing Before Race Day 

    For those with a race coming up, here is a quick routine of running stretches that you should do the day before to get your body prepped for the race!

    This is especially important if:

    You’ve flown to the event and have been sitting in a cramped aeroplane seat.

    You’ve been tapering and your body is feeling cranky.

    You’ve been sitting behind a computer a lot the week before the race.

    Your muscles are tight from all the training you’ve been doing in the build-up.

    Runners typically develop tight hamstrings, shorter muscles and tightness in the hips and groin area. This tightness could lead to injury and less than ideal performance on race day.

    Follow this routine for a good pre-race stretch (you can do it the day after race day too, to help with recovery).

    Remember, your body might be cold when you start moving, so make sure you move carefully and with intention, holding poses longer than you would initially (or in a vinyasa flow class).

    READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

    1/ Downward Dog

    Good for: Tight hamstrings and calves.

    Start with: Get into downward dog position with your body forming a triangle. Many runners won’t be able to get their feet flat on the ground – and this is fine. Spend about 2 minutes in this pose pedalling out your legs by lifting one heel and then the other and then teasing your heels closer towards the mat. It’s also good for your shoulders.

    2/ Low Lunge

    Good for: Hip flexors, hamstrings and quads

    Start with: From Downward Dog, raise your right leg into the sky behind you and then bring it forward beneath you, placing your foot between your hands. Drop your back knee onto the mat and raise your hands towards the sky. You should feel a nice, deep stretch in the groin area. Hold for 10 breaths and then repeat on the other side.

    3/ Runner’s Lunge

    Good for: Hip flexors, hamstrings and quads

    Start with: From Downward Dog, raise your right leg into the sky behind you and then bring it forward beneath you, placing your foot on the outside and in line with your right hand. This is an even deeper stretch, especially if you keep your back leg lifted. Hold this for 5 breaths and then drop your back knee. Place your right hand on the inside of your right leg and gently guide it, so that it opens up more to the side, opening your groin up more. Hold for 5 breaths. Let go of your knee and see if you can plant both forearms beneath your shoulders, down on the mat, on the inside of your right foot. Try and keep both elbows on the mat. Hold for 10 breaths This will deepen the stretch even more. repeat on the other side.

    READ MORE: Have You Tried The Explosive Cardio Hopscotch Workout?

    4/ Toes Pose

    Good for: Preventing plantar fasciitis

    Start with: Kneel on the mat and curl your toes under then sit your back on your heels. Hold for 10 breaths. You should feel a great stretch on the underneath side of your feet. Then flatten your feet while pointing your toes behind you. Actively lift your knees into the air to feel a great stretch on the top of your feet. This is great for your shins and arches.

    5/ Butterfly Pose

    Good for: Strengthens and opens hips and groin

    Start with: In a seated position, back straight, legs out in front of you, bend your knees and bring the soles of your feet together. Bring your heels as close to your pelvis as they can go, without pain. Wrap your hands around your toes and consciously work your knees towards the floor for 10 breaths. You can also use your hands to peel the top part of your feet open, elbows pressed into your knees so that the soles are facing towards the sky. Hold for another 10 breaths. For an additional variation, lie down on your back and keep your legs in the soles-touching-knees-out position. Stretch out your arms reaching for the wall behind you. Hold for 10 breaths.

    READ MORE: The 6 Greatest Recovery Tools That Ease Tight Muscles

    6/ Seated spinal twist

    Good for: Loosening stiff spine, neck and shoulders

    Start with: Sit with your legs out in front of you. Cross your right leg over the left, knee pointed towards the sky and the sole of your foot on the ground. Place your left palm on the floor at the base of your spine. Reach your right arm across your body and push it against the outside of your right thigh, near your knee, to deepen the twist. Hold for 10 breaths. Repeat on the other side.

    7/ Cow Face Pose

    Good for: hips

    Start with: From all fours, cross your right knee over the left, stacking one on top of the other. Sit down between your legs rooting both sit bones on the mat. If one sit bone is higher than the other, rest on a block or blanket. This is a very tricky position for runners as hips are usually so tight. If you experience any pain or feel that this position is too hard on your body, try the reclined version, by starting with lying down on your back. Cross your knees and send your feet out to the sides. Hold on to your right foot with your left hand and your left foot with your right hand. Or if it’s more comfortable, hold your shins. Pull your heels in towards your body, then out to the sides and slightly up. Hold for 10 breaths, then reverse leg position and repeat.

    8/ Reclining Pigeon

    Good for: Releases tension and tightness in the hips

    Start with: Lie on your back with your knees bent, and your thighs parallel and hip-distance apart. Cross your left ankle over your right thigh. Reach your left arm through the space between your thighs and reach your right arm around the outside of your right thigh. Clasp your hands below your right knee and flex your left foot. If your head comes off your mat, place a pillow or block behind your head. Hold for 10 breaths and repeat on the other side.

    9/ Bridge

    Good for: shoulders, core

    Start with: Lie down on your back. Bend your knees and place the soles of your flat on the ground in front of your bum, toes facing forwards. With your arms placed alongside your torso, you should be able to touch your ankles with your fingertips. Now slowly, hold your core strong and lift first your lower back, then middle back, then upper back off the ground. Hold your hips up as high as you can for 10 breaths. Then release slowly back down. Do this a second time except with the second bridge, clasp your hands underneath you, opening up your shoulders more by rolling your shoulder blades towards each other and creating more lift. This is a great counterpose to running because we’re often hunched forwards.

    10/ Legs up against the wall

    Good for: Relieves tension in legs and feet and stretches hamstring and glutes.

    Start with: Sidle up beside an open wall space, with your hips as close to the base of the wall as is comfortable. Swing your legs up the wall and lie back. Rest here anywhere from 10 breaths to 10 minutes. This can replace a standard savasana. More

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    Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

    If you’re a mum-to-be, try this easy pregnancy workout to keep healthy and fit during pregnancy from Cotton On Body. This workout is low-impact, meaning it’s gentle on your body but still gets your heart pumping to stay healthy.

    The Easy Pregnancy Workout

    1. Squats

    Sit back through your heels until your hips are nearly in line with knees (your range may be limited depending on how far you are into your pregnancy). Then stand up straight, pushing through your heels and squeezing your glutes.

    2. Glute Bridges

    Lying on the ground, tuck your heels close to your bottom, shoulder-width apart. Push your hips up all the way, squeezing your glutes as you come up. Hold for 3-5 seconds, then lower back to the ground and repeat.

    3. Resistance Band Rows

    Stand on the band with your feet shoulder-width apart. Lean over with your knees slightly bent, making sure that you keep your spine natural. Pull the band to your chest, squeezing your shoulder blades together. Hold for 3-5 seconds, then slowly release back to starting position.

    4. Donkey Kicks

    Place your hands under your shoulders and knees under your hips, maintaining a neutral spine. Bring your knee in towards your chest then extend out slowly towards the sky with your toes pointed, squeezing your glutes. Try not to rotate your hips too much.

    5. Resistance Band Bicep Curls

    Stand on the band with your feet shoulder-width apart. Slightly bend your knees, with your elbows to the side and arms extended. Curl your arms up to your shoulders, hold for two seconds, then slowly lower down to full extension again. More

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    Best Sports Bras of 2023

    Whether yours are more akin to watermelon or naartjies, breasts need proper support during any kind of exercise. But the type of bra you need varies according to your breast size and exercise intensity. We’ve rounded up some of our favourite offerings on the market right now.

    Asics Women’s Accelerate Bra Running

    Constructed with mesh panelling to improve airflow and breathability. This top also features straps in the back that make it easy to adjust the fit.

    2XU Women’s Light Speed High Impact Bra

    Moulded cups, internal underwire and stabilisers for support. Available in 15(!) sizes.

    adidas By Stella McCartney Medium Support Sports Bra

    Made for yoga yet ideal for all medium-intensity workouts, the sports-luxe, pull-over silhouette is easy to slip on before class, while the removable pads allow you to adjust the coverage to match your mood. 

    Salomon Cross Run Bra

    Made predominantly from recycled materials, it features hidden seams and is designed to keep you cool.

    Nike Yoga Alate Curve

    This high-neck, full-coverage bra. Made to expand and contract with your inhales and exhales during practice. The flexible, sweat-wicking fabric moves with you while the no-pinch bottom band stays in place. This product is made from at least 50% recycled polyester fibres.

    Under Armour Rush High Support Sports Bra

    Moulded cups and a broad underband provide great support, while mineral-infused fabric absorbs reflects energy, giving you more endurance. Mesh panels provide ventilation. Both the straps and the underband are adjustable for customising your fit and – yes please! – the bra comes apart when unclasped for easy removal.

    Puma Fit Mid Impact Bra

    Featuring at least 20% recycled materials, its EVERSCULPT shape-enhancing tech provides contouring and dryCELL tech wicks away sweat.

    Under Armour Project Rock Crossback Sports Bra

    It’s the branding for us – all Project Rock gear was personally signed off by Dwayne “The Rock” Johnson. Badass!

    Body Kind Everyday Sports Crop

    This Everyday Sports Crop Top-Style Sports Bra. Has a thick, comfortable chest band, removable breast padding cups, back support strap and side straps. Plus it’s stretchy and breathable.

    READ MORE: How To ‘Spring Clean’ Your Fitness Gear For Better Workouts

    adidas Tailored Impact Luxe Training High-Support Bra (Plus Size)

    Sleek fabric and underwire provide support, while HEAT. RDY keeps you dry. Available in adidas’s plus-size range.

    Skelcore Women’s Recycled One-Shoulder Crop Top

    Made using 30% recycled plastic bottles, it’s quick-drying, breathable and, need we mention, gorgeous!

    Women’s TS Black Ribbed Seamless Bralette

    This bralette is strictly for stretching. The high-rise waist ups your coverage so you can bend and stretch with ease.

    adidas Tailored Impact Training High-Support Bra

    Made using at least 70% recycled content, it’s slick, breathable and cool to the touch.

    Puma Run High Impact Ultraform Bra

    ULTRAFORM compressive fabric provides support and DRYCELL tech wicks away moisture. Also features reflective details.

    adidas Yoga Studio Luxe Light-Support Bra

    Soft, comfortable and designed to move with your body. Thin straps and cut-outs promote airflow.

    Under Armour Smartform Evolution Mid

    One of the softest bits of gear you’ll ever wear, it feels luxurious against the skin.

    adidas Medium-Support Running Pocket Bra

    It has pockets! Stash keys and cards for hands-free running. It’s also lightweight, breathable, moisture-wicking and can stash a jacket. Genius.

     Under Armour Heatgear Armour Mid Padless Bra

    Unpadded with a double lining for coverage, it has a compression, second-skin fit that keeps it in place.

    adidas Coreflow Medium Support Bra

    The fabric is not what you’d expect from a sports bra – the inside is lined, but the outside is slightly fuzzy to the touch, almost like a sweater. It feels so comfy on, though: Soft against the skin, moves with your body and there are no clasps to dig in. And that elegant, strappy back is absolutely gorgeous!

    Wanita Nicol

    Wanita Nicol is a freelance writer and storyteller. She’s also a certified personal trainer and has been a fitness editor for more than 10 years. When she’s not trying a new workout or testing new fitness gear, she’s living her best nerd life on Instagram @TheFitNerdSA. More

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    in diet and nutrition

    You Have To Make This Protein-Packed Shandong Chicken Recipe Tonight

    “Every comfort food dish in every country ultimately comes down to carbs’ n’ sauce,” says Lucy Tweed, author of cookbook Every Night Of The Week. And this Shandong Chicken recipe has this in spades.

    But beyond the carbs n’ sauce you’ll also need protein. Luckily, it doesn’t matter what size chicken you choose so go with what you have, but Lucy tends to veer towards 1.2 kg that she prepares herself. And if you’re up for it, you’ll be doing that too.

    “I like to think that appreciating the food we eat extends beyond simply knowing an ingredient to the handling of it (although I grew up on a working farm so I have had the benefit of experience from a young age). But if it’s not for you, just ask your butcher to do this for you,” says Lucy.

    READ MORE: Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

    Make The Most Of Your Meal Prep

    Whether you decide to handle the chicken yourself or you get your butcher to do it for you, we’re going to help you make the most of your meal prep.

    Play one of these podcasts while your chicken cooks in the oven — and learn some mindful strategies while finishing off your meal. Master chef or mindful chef?

    The Happiness Lab with Dr. Laurie Santos

    The Happiness Lab with Dr. Laurie Santos offers science-based strategies for enhancing happiness and wellbeing. Their “Burnout and How to Avoid It” episode is 39 minutes long; just in time to hear your oven timer go off!

    Unlocking Us with Brené Brown

    This podcast is for anyone who wants to become more self-aware and silence their negative self-talk. Check out the 35-minute episode “Brené with Karen Walrond on Accessing Joy and Finding Connection in the Midst of Struggle.”

    On Purpose with Jay Shetty Podcast

    This podcast features interviews with some of the most insightful people in the world. “Gwyneth Paltrow Interviews Jay Shetty ON: Daily Actions to Build Life-Changing Habits & Training Your Mind to Break Old Patterns” is a must-hear!

    READ MORE: The Flavourful Chicken Club Salad Recipe You Need In Your Life Right Now

    Shandong Chicken Recipe

    “Every comfort food dish in every country ultimately comes down to carbs’ n’ sauce,” says Lucy Tweed, author of cookbook Every Night of the Week and creator of this recipe. And beyond the carbs n’ sauce you’ll also need protein; it doesn’t matter what size chicken you choose, but Lucy tends to veer towards 1.2 kg.

    Prep Time 15 minsCook Time 45 mins

    Course Main CourseCuisine Chinese

    Servings 6 people

    1 Saucepan1 Deep Baking Dish1 Frying Pan
    1 Whole Chicken, spine removed and pressed flat* you can ask your butcher to do this for youSauce125 ml Soy sauce3 Tbsp Honey5 cm Knob of ginger, peeled and left whole3 Whole Spring onions, white parts roughly chopped, green tops reserved for garnish1 Whole Onion, quartered3 Tbsp Chinese black vinegar1 Tbsp Chilli bean paste1 Tbsp Chicken stock powderNoodles2 Tbsp Olive oil2 Bunches Water spinach, cut into 10cm pieces6 Whole Garlic cloves, sliced500 gram Fresh rice noodles (or use dry noodles cooked according to the packet instructions)1 Tbsp Sesame oil
    Preheat the oven to 200°C.Finely slice the green spring onion tops lengthways or on a very sharp angle and put in a glass of iced water so they curl up. Completely unnecessary when it comes to flavour but such a fun accessory.Warm all the sauce ingredients in a saucepan with 125ml water.Put the chicken in a deep baking dish lined with baking paper and pour the sauce over the top.Place in the oven for 45 minutes (and put on a podcast). Lucy puts a piece of foil over hers at about 25 minutes because the skin can really take that self tan look too far! Not tight, just literally rest the foil on the top. Untucked.While that’s happening, get the noodles ready. In a large frying pan over medium heat, add the oil and cook the spinach and garlic slivers until the garlic just starts to brown. You can use ordinary spinach as a substitute but it isn’t as silky in texture.Add the rice noodles and 3 tablespoons water to loosen them. Toss this well and dress with the sesame oil.Cut the chicken into pieces to serve. (The hardest bit is the thigh bone but you can leave this part whole if you like. Everything else you can snip at the joint.)Slice the now candied ginger to serve on top, along with the curly green tops of the spring onions.

    Keyword chicken, dinner, healthy More

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    Under Armour Flexes On The Launch Of Its Most Versatile Trainer Yet!

    Introducing the UA Flow Dynamic, Under Armour’s newest and most versatile training shoe yet. With the perfect combination of bounce, cushioning, support, and grip, this shoe is a game-changer for athletes looking to tackle any workout with ease and agility.

    When Apollo Brands PTY LTD (official distributor of Under Armour in South Africa) launches a new trainer, you can expect technology to be at its very core.

    The new UA Flex To Flow, dropping in stores nationwide on 23 February 2023, is lightweight and durable, with cushioning that provides a comfortably snug fit, making it the perfect go-to trainer for any sports activity at any level of training. It provides the ideal structure and support in all the right places while also assisting with the natural flex of your foot.

    READ MORE: Get Outside Stay Outside This Summer With The New Under Armour SUMMERIZED Collection

    Built using Under Armour’s signature Warp technology, the UA Flex To Flow works in unison with the foot to support you during each stride. It perfectly moulds to the foot for increased performance as your feet move through your workout regime.

    Whether it’s HIIT training, cross fit, boot camp, or even pilates, its versatility is wherein the technology lies. The UA Flex To Flow provides excellent energy return, incredible consistency and dependable durability, which will keep you reaching for your new favourite pair.

    The breathable fabric allows cool air to circulate while allowing humid air to escape. The upper is finished with a lacing system that secures the mid-foot for distraction-free strides.

    UA Flow Dynamic Training Shoes

    A perfect blend of stability & mobility

    You’re not training for just one thing over the course of a day, a week, or a season. You’re training to do it all. Your schedule is demanding, dynamic, and it moves fast—so you need to be ready for anything.

    Tech Specs

    Light & comfortable; UA Intelliknit upper is stretchy, supportive and breathable

    UA Flow technology outsole creates a lightweight feel with increased ground traction on any surface

    Push heel collar for step-in comfort and a locked fit

    Internal shank for support during explosive movements

    Where Can I Get A Pair?

    The new UA Flex To Flow will be available in both men and women sizes with a recommended retail price of R2 999, and will be available in stores and online.

    Complete The Look:

    UA Journey Terry Hoodie

    UA RUSH™ Seamless Short Sleeve

    UA Infinity Mid-Covered Sports Bra More