Markus Andrews

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    in fitness and body

    4 Postpartum Exercises That’ll Give You A Tighter Core

    Hey mama! Congratulations on your new baby and we’re sure you can’t wait to get back into action to start working out. Don’t forget, we all heal at a different pace, but a good indication of how well you’re healing would be to get the ‘all clear’ from your doctor when you go for your six weeks check-up. Before then, walking and light exercise is great. Grab the stroller, the baba, and get some fresh air.
    Fitness instructor, mother of three, and former Women’s Health Next Fitness Star Finalist, Phia-Lee Rabie shares her top four core recovery exercises, that will tighten the corset and slim your waistline, after childbirth.
    [embedded content]
    Postpartum Exercises
    1/ The Vacum
    Perform these postpartum exercises standing, sitting or lying down.

    Take a deep breath in and on the exhale, draw the belly button in and up towards your spine squeeze out all the air.
    Hold your breath forming a vacuum when you can’t hold your breath any more breath slowly keeping your belly button drawn.
    Perform this hold as long as you can or do a 30-second hold for 5 sets.

    READ MORE: How Yoga Helped This Woman Cope With Her Pregnancy
    2/ Vacuum Twist
    Perform these postpartum exercises while standing.

    Do the vacuum hold (drawn in holding your breath) and add an upper-body twist with hands behind your head.
    Keep the movement smooth with 10 reps and work up to 20 reps for 5 sets.

    3/ Heal Taps
    Performed lying down with knees bent.

    Place your hands under your bottom for extra support.
    Draw the belly button in and keep your upper body on the floor.
    Curl up the lower body knees towards your chest.
    Rollback down and tap the heels on the floor that’s one rep. Start with 30sec 4 to 5 sets.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals
    4/Leg Slides
    Performed lying down, with knees bent and feet flat.

    Draw the belly button in and slowly slide the one leg down the floor to straighten it out, then slide it back.
    Take a deep breath, draw in the belly button, and repeat on the other side.
    Do 4 to 5 sets per side. Increase your reps as you get stronger.

    READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
    Postpartum exercises: a word from the expert
    Gynaecologist and Laparoscopic Surgeon, Dr Natalia Novikova, says postpartum exercises are very important for maintaining general health and mental wellbeing. “There are different ways of getting back to exercise. It’s possible to return to physical exercise within a few weeks of giving birth if you had a vaginal birth and within four weeks after Caesarean section,” she says.
    Dr Novikova advises, if you suffer from medical illnesses or have had complications with your pregnancy,  it’s advisable to consult your treating doctor regarding the return to physical activity. “Listen to your body, don’t overstretch —  stop if you are sore. I suggest finding time every day for at least 30 minutes workout,” she says.
    Tiredness and lack of sleep make it very hard to get into any exercise routine, but once you start exercising your energy levels will improve and you will be happier so it’s certainly worth trying to fit it in. Any exercises will work well — lunges, squats, sit-ups, push-ups, yoga, core exercises, spinning, swimming. More

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    in diet and nutrition

    Are Air Fryers Actually Healthy Or Am I Kidding Myself?

    Healthy fried food that’s just as delicious as the real thing? This isn’t the stuff of legend. The air fryer is officially the go-to kitchen appliance of keto-dieters, Whole30 doers, and really anyone who is looking to enjoy healthier versions of crispy fries and chicken wings.

    The gadget, which “fries” food using a small amount of oil and hot air to dehydrate and cook to get a crispy texture, has boomed in popularity within the last few years—and it doesn’t appear to be dying down anytime soon.

    But is the hype really warranted? Are air fryers healthy? The experts have some thoughts.

    What is an air fryer exactly?

    Air fryers are countertop appliances that work like powerful, mini convection ovens. The inner chamber and suspended basket allow hot air to circulate around the food, causing it to cook, quickly, evenly, and to crispy perfection, says Dana Angelo White, registered dietician and author of the Healthy Air Fryer Cookbook. You can also place other properly sized dishes and pans inside for baking, she adds.

    Registered dietician Natalie Rizzo, says you can use an air fryer to replicate pretty much any traditionally fried food your heart desires. “You can use to it to create a crispy coating on anything you would normally fry, like french fries, chicken fingers, or veggies.”

    It can also be used to make a great nut or oat topping to add some crunch to roasted foods, she says. All you do is brush oil on the foods you’re about to fry and heat the device to the temperature you need. “It depends on what you’re cooking, but usually the 150- to 180-degree Celcius range is typical,” she says.

    READ MORE: Impress Everyone With This Simple Spinach And Ricotta Lasagne

    KambrookSmartlife Mechanical Air fryer, R1279

    So, are air fryers healthy?

    Air-frying is definitely healthier than a regular fryer, says Rizzo. By slashing the oil, you’re cutting a ton of calories and fat. The exact amount is hard to pinpoint because cooking preparations can vary by machine and by person, but you’re using a tablespoon of oil versus the whole bottle used in traditional deep-frying, says Rizzo.

    Plus, you can make a lot of veggie-heavy recipes taste just as satisfying as an order of fries, says White. “Some of my favourites are quinoa stuff peppers, sweet potato hash, asparagus wrapped with crispy prosciutto, and zucchini ribbons with fresh herbs,” she says. Yum!

    READ MORE: 2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal

    Philips Essential Airfryer, R2499

    Are there any downsides to air-frying?

    It’s important to note that air-frying isn’t healthier than other non-frying cooking methods. (You’re still eating fried food, here.) “It makes things like chicken fingers and mozzarella sticks a little better for you, but they are still breaded, making them less healthy than eating grilled chicken or good old-fashioned cheese,” says Rizzo. You also might run the risk of eating bigger servings of foods that aren’t super nutritious (like fries) just because they’re made in a slightly healthier way than normal.

    Your best bet is to use the air fryer on occasion as a treat, but not daily. “I think it’s good to not go overboard on the air frying, and limit it to once a week,” says Rizzo.

    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

    What are the best ways to use an air fryer?

    Of course, an air fryer is a great option for lighter chicken wings and French fries but it’s also ideal for making healthier versions of breaded fish, pizza, and even cakes, says White. “For best results, I suggest always preheating the machine before cooking and be sure to clean the machine well between each use. Crumbs can accumulate in the bottom of the unit, which can burn and smoke,” she says.

    You don’t always need a recipe. “I usually use my air fryer for from-scratch cooking, but I’ll occasionally put some easy convenience foods like bagged frozen sweet potato fries in the air fryer,” says White. “They come out so much better than baking them in the oven on a sheet pan.”

    Bottom line: Yes, air fryers help you prep classic fried foods in a healthier way. But it’s important to still eat air-fried foods in moderation to maintain a balanced diet.

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

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    in fitness and body

    6 Dance Fitness Lessons From The Fitness Marshall

    So you thought exercise was boring? Nuh-uh! Use these lessons from the Fitness Marshall to turn your workout into a fierce dance-fitness sweat sesh.
    At the end of May we teamed up with Cotton On BODY for their tenth birthday celebration — an early-morning dance party in Nelson Mandela Square with the Fitness Marshall himself, Caleb Marshall. Let’s be honest, it didn’t take much convincing to get us there — we were already huge fans of the Fitness Marshall YouTube videos.
    But while we expected a rocking good time, we weren’t totally convinced that the Fitness Marshall brand of cardio dance fitness counted as a legit workout. Until we tried it. And discovered that breaking it down to catchy pop tunes gets your heart rate up enough to ditch your jersey on an icy Jozi winter’s morning. Plus, it’s also surprisingly taxing on your muscles. So if your idea of working out is suffering through endless sets of mindless repetitions, use these lessons from the Fitness Marshall to turn your lounge dance-offs (we know you do them!) into bonafide exercise.
    1. Up The Energy
    To reap the heart-healthy, fat-burning benefits of cardio, you need to get that heart rate up. Incorporating jumps into your workout (even little ones) makes it more explosive, which ups your heart rate and the burn. Bonus: It’ll sculpt your calves, too.

    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
    2. Get Low
    Nobody enjoys squats. But they’re brilliant for toning your legs and perking up your butt. Take the pain out of repetitive squats by getting low on the dance floor. And holding it there. Same muscle activation, way more fun.

    3. Get Flexi
    Flexibility is one of the markers for overall fitness because the more flexible you are, the better you move and the lower your risk for injury. If you sit at a desk all day or do sports that involve repetitive movements (hey there, runners and cyclists!) you’re already at a disadvantage. Sorry. Add a yoga class or two to your workout schedule or take time for dynamic stretching.

    READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”
    4. Move In Different Directions
    There’s a reason athletes do agility drills. They create new pathways in your brain that help you respond quicker (say, dodging out the way when someone’s about to bump you on the street) and improve your balance and spatial awareness. Practise moving backwards, sideways and changing direction quickly.

    5. Work That Core
    Having a strong core is going to help you in everything you do. These are the muscles that support your spine and they’re connected to all the other major muscle groups in your body. Strengthening them also lengthens your body and keeps you upright, making you look slimmer. Score!

    READ MORE: Pro-Fighter Jess Mouneimne Shows Why You Should Take Up MMA
    6. Use Your Whole Body
    There are certainly times for working muscles in isolation (say, if you’re a bodybuilder or doing rehab) but for overall functional fitness and strength, train your body the way it moves in life — as a unit.

     Need more inspiration? Check out what went down in Nelson Mandela Square…
    [embedded content]
    Looking for more dance-inspired workouts? Put the fun back into ‘leg day’ with these four POUND moves. More

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    in fitness and body

    5 Mistakes Almost Everyone Makes When They Start New Year’s Resolution Diets

    A New Year’s resolution diet comes but once a year, offering you a fresh start to get it right, get it tight, and finally reach your weight loss goals (if that’s what you’re working on). It also arrives right after you’ve inhaled your grandma’s famous (at least in your house) Christmas cake. Also, those Christmas cookies that your boss makes. Oh, and the latkes at your Chrismukkah party… and the list goes on.
    Needless to say, it’s understandable that you’re toying with the idea of starting a restrictive New Year’s Resolution Diet for the year – and until kingdom come.
    But we’re going to be real with you here, a super-restrictive New Year’s resolution diet can actually be a recipe for failure — no matter how much you ate over the holidays, says registered dietician Brooke Alpert. “Following a diet that cuts out food groups and allows for zero wiggle room puts you in a worse situation that you started in,” she says. Alpert says that yo-yo dieting will damage your metabolism, putting you on track to rebound binge and then start yo-yo-ing again. “That means you’ll get stuck in that vicious dieting cycle,” she says.
    That being said, if you want to lose weight, there’s no shame in cleaning up your diet in hopes of a healthier 2020. But to successfully transition from two weeks of cocktails to 30 days of kale smoothies, make sure you’re not making these mistakes:
    1. Eating foods you don’t actually like
    If you think you’re suddenly going to become a fan of Brussels sprouts because it’s January 2nd and you haven’t eaten anything green in the past three months weeks, you’re setting yourself up to fail. “One reason why diets don’t work is that they force people to eat things they don’t like,” says registered dietician Cassandra Suarez. “So if the kale smoothie isn’t working out for you, try sautéed kale, kale chips, or better yet, ditch the kale and try spinach, Swiss chard, or another vegetable.” Another key to eating healthy without hating life is to experiment with spices. “Don’t be afraid to try different seasonings or ways of cooking,” says Suarez. For example, pick up a Cajun spice blend or Chinese five-spice and sprinkle it on top of your veggies or chicken.
    READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”
    2. Expecting immediate results
    The celebrating you did over the holidays is not going to be undone after a week — or even a month of getting your sh*t together (i.e. healthy eating). “The surest way to fall short of your goal or resolution is to make it unattainable,” says registered dietician Rene Ficek, lead nutrition expert at Seattle Sutton’s Healthy Eating. “For instance, resolving to never eat your favourite takeout food again or aiming to lose 5 kilos in one month will backfire,” says Ficek. That’s because not allowing yourself the foods you enjoy leads to eventually bingeing on them when you can’t take the torture anymore. And trying to lose too much weight too fast will certainly lead to disappointment and a rebound bag of Dorritos.
    The key is to set smaller goals that build up to your end goal, he says. That means you can try to avoid that takeout joint more often than you do now or aim to lose one to 500g to 1 kilo per week — until you eventually reach your goal, she says.
    3. Not making your meals ahead of time
    One of the reasons why we overeat around the holidays is that there’s an abundance of food out that’s easy to grab. When the celebrating is over, make it easy to stick to your New Year’s Resolution diet and choose healthy options by preparing healthy food ahead of time. That way you can get to it when you’re hungry, instead of making a game-time decision when you’re ravenous. “Meal preparation is key to eating a balanced diet,” says registered dietician Lily Chen. “Cut up vegetables and make extra servings of a meal for the week ahead. This way, you can quickly put together dinner on a busy week night.”
    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
    4. Not checking labels at the supermarket
    Being a bit more particular about the foods you buy at the store can help you get back on track after eating everything without question. Read the food labels on the ingredients you’re using to make a more informed decision about whether or not it belongs in your diet. Chen says it especially important to pay close attention to serving sizes. “A bottle of juice may actually contain two servings,” she says. That means it contains twice the sugar and calories as what’s listed on the label. And since you’re probably not in the habit of only drinking half of a juice, that could keep you from losing weight, says Chen. Other important factors to consider are the amount of fibre and protein in your meals. Shoot for eight grams of fibre and 20 grams of protein in every meal to stay full and satisfied.
    READ MORE: Here’s How To Pick A Retinol For Your Skincare Routine
    5. Not having a backup plan
    Putting a plan in place to change your diet is great. But you’ve also got to plan for roadblocks, says Ficek. Take stress eating during a particularly annoying day, for example. If you know you’re tempted to make yourself feel better with the help of ice cream, find a backup plan, says Ficek. Maybe you decide to get a 20 minute massage at a spa, or blow off some steam in that yoga class. “Both would be welcome changes to a healthy new lifestyle, and you will feel much better in the long run.”
    This article was originally published on www.womenshealthmag.com  More

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    6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    If you, like tons of other women around the world, are hell-bent on finally winning the weight loss battle in 2023 then you’re going to have to approach it more deliberately and with tight weight loss strategies.
    But first things first: don’t beat yourself up for not staying the course last year. There’s nothing wrong with going right back to the start and taking it from there. As long as you’ve still got time and energy, you haven’t let yourself down yet.
    And I don’t know about you, but there’s an extreme sense of newness in 2023 — it feels like the year that we’re all finally going to knuckle down, get our ducks in a row, our goals in order and finally win the wars we’ve been fighting in ourselves. With that said, life coach and author Paula Quinsee reckons that there’s very little you can achieve without the right mindset and the right weight loss strategies in place.

    “With the right mindset and a solid plan, there are very few things you can’t achieve — this is the starting point of any goal,” she says.

    We asked her to help us unpack some of the most effective strategies we can use to make this year different… to finally get to the finish line of the weight loss race.
    1/ Understand your why
    If you’re not clear on why weight loss is your goal, then your motivation to achieve it won’t stand firm. “People need to understand the why behind their goals,” Quinsee says.

    “Yes, you might want to lose weight but it’s not so much about the goal than it is about what the goal will do for you.”

    In a sense, losing weight is only but a vehicle that’s taking to you to where you want to be. And your why can be anything — you might want to lose weight to feel more confident, get healthier, become more energetic for your kids and so on. If it matters to you, it is valid.

    2/ Set a realistic time frame
    Working towards a goal aimlessly and with no time frame leaves a lot of room for excuses. A deadline, so to speak, not only encourages some form of discipline, but it’s also important for helping keep track of your progress (we’ll get to why this matters in a moment). But in setting those time frames, it’s also vital that they are realistic for the way that your life is set up. “Giving yourself an unrealistic time frame for your goal is setting yourself up for failure,” Quinsee explains.

    “You will end up feeling disappointed, let down and the self-blaming and loathing can derail you from the entire goal itself.”

    3/ Break your goals down into smaller ones
    We’re always told to dream big and what makes a big dream attainable? All the smaller dreams in between and all the little wins that eventually lead us to our big picture.

    “Often, people look at the big goal and they get overwhelmed by it. But if you break a goal down into much more manageable bite-size chunks, then you will find that the process becomes a lot less daunting,” Quinsee says.

    4/ Set yourself up for success
    It’s important to know and be extremely conscious of your weaknesses, and to make sure your strategy includes things that work around them.
    “If you know that you’re not a disciplined person when it comes to exercise then make sure that you set yourself up for success by getting a personal trainer,” Quinsee says. “In that way, you will know that someone is always holding you accountable. This could even be a workout buddy or anyone that can help support, motivate and encourage you throughout.”

    5/ Always track and measure your progress
    A lot of the time we’re so busy focused on the goal that we miss how far we’ve come in our journey, how much we’ve achieved and the progress that we’ve made.

    “Every small little step forward is success and it’s so important to not only note, but to celebrate those little victories and small signs of progress,” Quinsee says. “The acknowledgement of these is what will keep you going.”

    6/ Put incentives in place

    A strategy that works really well is creating a personal rewards system for every time you achieve a small goal or objective.

    “You can even reward yourself for just being disciplined and attending all the workout classes you planned to attend that week,” Quinsee says.  “The key is to always seek out the positive sides of your experience and to acknowledge them.” More

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    in fitness and body

    This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

    Bored of bodyweight movements? We get it – you probably feel like you did enough of them to last a lifetime in 2020 alone. But before you toss them aside, hear us out: Even though it’s easier to come by equipment these days, bodyweight exercises still play an important role in fitness. And this bodyweight challenge will show you just that.

    “Bodyweight movements are the foundation to being able to load heavier,” says Certified Personal Trainer Lauren Kanski. “Everyone wants to lift the heavy weights, but very few people move well without weight. Balance and stability with proper form is more important than how heavy our equipment is.”

    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over

    And in case you’re doubting the effectiveness of bodyweight exercise, don’t worry: You can still make strides, according to Kanski, as long as you stay consistent and follow a progressive programme.

    Enter this four-week bodyweight challenge, in which you’ll progress in skill rather than simply adding more sets and reps. (Because who wants to do 37 glute bridges anyway?)

    You’re guaranteed to feel like even more of a badass (it’s possible, trust) when you can do perfect burpees and supermans in week four, but that’s not all. “There’s a huge mental component to movement,” says Kanski, who created this exclusive plan for WH. “You can have the strongest muscles in the world, but they cannot function without sensory input from the brain.” That’s why establishing a rock-solid mind-body connection pays off in the long run. “And when we focus on components of the skill itself, the brain has to adapt in a good way,” Kanski says.

    READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout

    What’s more, the stability and explosive elements (like the single-side exercises and jumps) are designed to get your entire system operating better as a team – crucial to becoming fitter and preventing injury.

    Think of this sweat test as a total-body training programme in disguise. “It hits almost all of our biggest movement patterns and incorporates balance, strength, and power,” says Kanski. Nothing gets left out!

    A few things to keep in mind for this challenge: First of all, Kanski recommends inviting some friends or family members to join in, too. “Community makes it easier to stick to it,” she says. And don’t forget to take note of the steps you take toward your goals.

    “Most people can set goals and have a vision, but they don’t track their progress closely enough,” Kanski explains. “So it becomes impossible to know what to change or reevaluate in order to stay on track.” In other words, she says, what gets measured gets managed.

    Your New Year Bodyweight Challenge

    Time: 15 to 20 minutes each

    Equipment: none

    Good for: total body

    Instructions: Do each week’s workout three times, ideally on nonconsecutive days. Perform three sets of each exercise (either the prescribed number of reps or for time), with 30 seconds of rest between moves. Then continue on to the next.

    Pro tip: Also aim to add three or four days a week of low- or moderate-intensity, low-impact cardio, like walking at an incline, spinning, or rowing, to let your joints and muscles recover while improving cardiovascular health.

    READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!

    Week 1

    High Plank

    How to: Start at the top of a pushup with wrists under shoulders and feet together – you can separate them to make the move easier. Keep core engaged and tailbone tucked under. Hold for 30 seconds. That’s 1 set.

    Superman With Legs Down

    How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs, and forehead on floor. That’s your start position. Contract core and lift head, chest, and arms a few centimetres off floor. Keep neck neutral by gazing just past nose, and extend arms straight forward. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

    Bilateral Glute Bridge

    How to: Lie faceup with legs bent, feet hip-width apart and flat on floor about a ruler’s length from butt, ankles under knees. Contract core and lift hips. Pause, then lower back down. That’s 1 rep. Do 10 to 12.

    Frog Hop

    How to: Start in a high plank with hands directly under shoulders and body forming a straight line from head to heels. Jump feet forward to just outside hands, coming into a low squat position. Jump back to start. That’s 1 rep. Do 10 to 12.

    Split Squat

    How to: Stand with legs staggered, right leg forward and left back, left heel high. Bring hands together in front of chest and lower body until both knees are bent 90 degrees, then return to start. That’s 1 rep. Do 10 to 12, then repeat on opposite side.

    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

    Week 2

    Incline Pushup

    How to: Start in a plank with hands elevated on a chair, bench, or step. Bend arms to lower chest toward chair, elbows pointing 45 degrees away from sides, body in a straight line. Press back up to return to start. That’s 1 rep. Do 10 to 12.

    Superman With Legs Up

    How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Contract core and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose and straighten arms. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

    Glute Bridge Holds

    How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor at 45-degree angles away from body. Contract core and lift hips up. Hold for 30 seconds. That’s 1 set.

    Squat Thrust

    How to: Start in a high plank, then quickly jump feet forward into a low squat, lifting hands and torso up into the air at the top. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

    Forward Lunge

    How to: Start standing with feet shoulder-width apart. Then, take a big step forward with right foot and lower down into a lunge, stopping when both legs form 90-degree angles. Press through right foot to return to start. That’s 1 rep. Do 10 to 12 per side.

    READ MORE: The Right Way To Do Reverse Lunges

    Week 3

    Pushup

    How to: From a high plank, engage core and bend elbows at 45-degree angles from sides to lower body, keeping a straight line from head to heels. Pause at lowest point, then press back up to start. That’s 1 rep. Do 10 to 12 . (Full pushups too hard? No prob – perform with knees on floor.)

    Superman Hold

    How to: Lie facedown with arms bent at 90 degrees and elbows in line with shoulders, all four limbs and forehead on floor. Contract core, squeeze glutes, and lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose to keep neck neutral, then extend arms straight forward. Hold for 30 seconds. That’s 1 set.

    Marching Glute Bridge

    How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor by sides. Lift hips toward ceiling, keeping core engaged and pressing arms into floor for more stability. Raise left knee up over hip. Lower it back down, then repeat on opposite side. That’s 1 rep. Do 10 to 12.

    Squat Jump

    How to: Stand with feet shoulder-width apart, then lower into a squat, and jump up into air. Land gently back in squat. That’s 1 rep. Do 10 to 12.

    Step-Up

    How to: Begin standing in front of a stair or box with hands on hips. Put right foot flat on top of elevated surface, then transfer weight into it in order to bring left foot up and rest it next to right. Reverse movement to return to start. That’s 1 rep. Do 10 to 12 per side.

    READ MORE: This 13-Move Upper Abs Workout Will Help You Sculpt Those Six-Pack Muscles

    Week 4

    Pushup Isometric Hold

    How to: Start in a high plank, then bend elbows to lower down as far as possible while keeping body in a straight line from head to heels. Hold for three counts, then press back up to return to start. That’s 1 rep. Do 5 or 6.

    Superman Hold

    How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Engage abs and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just in front of nose to keep neck neutral, and extend arms straight forward. Hold for 45 seconds. That’s 1 set.

    Broad Jump

    How to: Stand with feet under shoulders, knees bent, hips pushed back, and arms extended behind body. Use momentum to jump as far forward as possible, bringing hands to clasp in front of chest. Land gently in a shallow squat. That’s 1 rep. Do 10 to 12.

    Burpee

    How to: Stand, then swing arms overhead and jump a few inches into the air. Land softly, then immediately fold forward to place palms on floor and hop feet back into a high plank. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

    Single-Leg Deadlift

    How to: Stand with weight on left leg and arms by sides. Hinge forward at hips to simultaneously lower upper body toward floor while lifting right leg into the air until both are parallel to ceiling and body forms a T shape; extend arms straight down in line with shoulders for extra balance and stability. Slowly return to start. That’s 1 rep. Do 10 to 12 per side.*This article was originally published on Women’s Health US More

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    These Are The Fitness Trends Set To Dominate 2023, According to Google

    New Year who dis? A seismic shift hit 2022 (to say the least) and reverberated through all of us. It threw our priorities and goals and day-to-day habits into a high-speed blender. The topsy-turvy time also offered up an opportunity to reset, embrace the unexpected, and figure out how to keep going. Would 2021 you recognise the 2022 version? 

    Maybe not, but it’s okay. Out went packed race corrals and after-work happy hours. In came pure joy, sweating in unfamiliar ways, and treating your mental health with real TLC. Resettling into the new world was a bit scary at first, but now: The silver linings are everywhere. 

    And now, with 2023 only a day away, we’re already looking to the fitness trends set to dominate over the next 12 months.

    According to new Google trend data, the 12-3-30 workout will come out on top next year (with a massive 308% increase in interest after finding fame on TikTok), followed by a resurgence in Crossfit as well as big spikes in interest for twerking classes. As for home workouts? Those are a thing of the past.

    The new research analysed worldwide Google search data for over 120 different trends to calculate the increase (or decrease) in interest in them between now, and the same period last year. Check it out below:

    The Top 10 Fitness Trends for 2023

    RankTrend% Increase (Jul-Sept 2021 vs. Jul-Sept 2022)112-3-30 workouts+308.78%2Crossfit+173.21%3Twerking class+125%475 soft+124.24%5Hyrox+123.75%6Jazzercise+122.22%7Stroller fitness+88.23%8Pilates+83.60%9Incline walk+83.33%10Everesting+83.33%11Floating yoga+60%12Indoor surfing+50%13Hiking+50%14Yoga+49.72%15Rock climbing+49.63%16Calisthenics+49.63%17F45+49.59%18Zuu+49.58%19Breathwork+49.44%20Outdoor fitness+49.38%

    Much the same as PureGym’s findings last year, the popularity of glute workouts is going nowhere fast, with interest growing year on year (+22%). This crowns glutes as the body part global fitness fans are most interested in building, followed by shoulders and calves. On the other end of the scale, having sculpted abs looks to be less of a focus in 2023, with an 18% drop in interest over the last year.

    For every new trend that comes in, an old trend must go. The world of virtual fitness continues to lose mainstream interest as we move further away from the pandemic, with virtual fitness challenges (-45.76%), outdoor personal trainers (-45.45%), and virtual fitness classes (-45.45%) all seeing the biggest falls in interest.

    The 10 Fitness Trends On Their Way Out For 2023

    RankTrend% Decrease (Jul-Sept 2021 vs. Jul-Sept 2022)1Virtual fitness challenges-45.76%2Outdoor personal trainers-45.45%3Skipping workouts-45.45%4Virtual fitness classes-45.45%5Free weight training-45%6100-rep challenge-34.61%7Active video games-33.33%8Online fitness programmes-33.33%9Virtual training-33.33%10Workout challenges-33.33%

    *This article was originally published on Women’s Health AU by Nikolina Ilic

    Nikolina Ilic

    Nikolina is the web-obsessed Digital Editor at Men’s and Women’s Health, where she covers news, fitness, health, style, travel and pretty-much everything else. A lover of boxing, she was previously a Digital Editor at GQ and Vogue magazine and has contributed to Vogue Living and The Australian. She specialises in digital marketing, social media and branded and editorial content creation. More

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    11 Best Workout Tights To Give You All The Gym Inspo

    When it comes to working out, motivation to get up and go plays as big a role as anything. And there’s nothing like new fitness gear to get your workout juices flowing. Enter: these workout tights, which are hella comfy, sweat-wicking and gorgeous enough to convince you to get off your butt and into the gym. Motivation? Acquired!

    Cotton On Bobby shortie short, R279

    High-waisted, patterned and pretty, these are the exact kind of pants that’ll get the job done in the summer sun for parkruns, beach workouts (that inevitably end in a post-sweat dip) and backyard workouts. And you’ll feel as happy as a flower, too.

    Puma Exhale leggings, R525

    We love a forgiving, high waistband and these Exhale workout tights from Puma do exactly that, with a lighter colourway that feels fresh, like a breath of fresh air.

    Koko Active lemon leggings, R340

    This fun print makes us want to dance around in the gym. Cop the bra, too, for a really fun ‘fit.

    READ MORE: The 18 Best Swimwear Pieces That’ll Flatter Every Figure

    JUST BREETHE leggings, R1790

    Specifically engineered to never ride down during squats or Vinyasa, these are made to last. JUST BREETHE workout tights are made with a four-point hold around the glutes, thighs, calves and waist, so you’re never adjusting, just going hard.

    Burnt Tribeca tights, R839

    This v-shaped waistband is über flattering and the fabric is supremely soft. Pair with your denim jacket and flow from CrossFit to coffee dates.

    adidas Thebe Magugu leggings, R1699

    adidas teamed up with Thebe Magugu in this collection, honouring South Africa’s vibrancy. This collection comes in plus sizes, hoorah!

    READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”

    Kheper Vpop leggings in white marble, R599

    What’s not to love about this marble print and high waistband that flatters our curves? We’re inspired to move.

    Under Armour Project Rock HeatGear® Ankle Leggings, R1399

    There’s just something about Project Rock that gives us all the motivation to really push it in our workouts. This colourway and flattering side stripe are having us jump for joy – and burpees.

    BeFit Mara leggings, R920

    These beauties feature metallic foil in a marble pattern and are engineered with a four-way fit that allows you to bend into shapes without compromising that tummy area.

    READ MORE: Here’s What’s Trending in Watches Right Now

    Tiger Lilly Sunni Pocket Shorts in terracotta, R600

    Brighten up with these summery shorts that feature pockets (score!). Pair them with anything and you’ll feel far more inspired to sweat.

    Lara Fay Salmon Snake High Waisted Power Legging, R999

    These simply stunning tights, with snakeskin print, are just high enough on the waistband without getting all the way into your bra area. Plus, the flattering length enhances your shape.

    anima High-Waisted Tights, R1500

    When trying to avoid having your tights ride down during jump squats, high-waisted designs are the way to go. These are ethically made and are fully biodegradable.

    Michelle October

    Michelle is a freelance writer at WH, passionate about all things health, fitness and mental wellness. She’s also an avid surfer and recently discovered skateboarding as a viable means of transport. Skate dates, anyone? More