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    Start The Year Right With This Do-Anywhere New Year’s Day Workout

    Happy New Year! Whether or not fitness made it onto your New Year’s resolution list for 2023, starting your year with a workout is setting yourself up for success. Why? Because you’ll feel like you accomplished something, which will make you feel good about yourself. And when your confidence is high, so is your productivity. So you’ll start the year kicking ass and taking names with this New Year’s Day workout.
    Plus, if last night got a little too festive, know this: Moving your body stimulates your metabolism and lymph system, helping your body metabolise toxins more quickly. Your head will thank you – just be sure to drink plenty of water.
    The New Year’s Day Workout
    Still on holiday with no access to a gym? Or just no inclination to leave the house? This full-body workout by trainer and strength and conditioning specialist Ros Flint requires no equipment and very little space.
    READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles
    How It Works
    The workout is divided into two circuits. Starting with Circuit 1, do the moves in order, for the number of reps shown, with as little rest as possible between moves. Once you’ve completed all moves, rest for a full minute, then start again. Do the circuit three times total. Once you’ve done Circuit 1 three times, rest for a minute, then repeat the same pattern with Circuit 2.
    New Year’s Day Workout Circuit 1
    Air Squats | REPS: 15
    Stand tall, feet about shoulder width apart. Sit your hips back to lower into a squat, then squeeze your bum to return to start. That’s one rep.

    READ MORE: Exactly How To Train Like Kim Engelbrecht
    Hip Thrusts | REPS: 20
    Lie on your back, knees bent, feet about hip width apart, arms at your sides. Squeeze your bum to raise your hips until your body forms a straight line to your knees, then lower until your bum is just off the floor. That’s one rep.

    Plank In and Out |REPS: 12
    Get in high plank (top of a push-up position) with tummy tight and hands in line with shoulders. Jump your feet in towards your chest and back out again. That’s one rep.

    Skater Jumps |REPS: 20
    Stand with feet apart, knees slightly bent and tummy tight. Jump to the side, landing softly with one leg crossed in front of the other and reach down to your front foot with the opposite hand. That’s one rep. Immediately jump sideways in the other direction. Continue alternating.

    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
    New Year’s Day Workout Circuit 2
    Shoulder Taps | REPS: 30
    Get in high plank, tummy tight, hands in line with shoulders. Without letting your hips sway, touch your one hand to your opposite shoulder, then return to start. That’s one rep. Repeat with the opposite hand to opposite shoulder. Continue alternating.

    Tap Push ups | REPS: 10
    Start at the top of a push-up position. Lower your body all the way to the floor. Tap your hands forward, extending your arms fully. Then place your hands back under your shoulders and push back up to start. That’s one rep.

    Toe Reaches | REPS: 20
    Lie on your back, legs extended straight up, 90 degrees to the floor, tummy tight and lower back flat against the floor. Using your abs, NOT pulling with your neck, peel your shoulders off the ground and reach up to touch your fingers to your toes. Slowly lower back to start. That’s one rep.

    In and Out Squat Jumps | REPS: 15
    Start in a wide squat, legs about a metre apart, thighs parallel to the floor, chest up, bum and tummy tight. From here, jump up and land back in a squat, but with legs close together. Jump back to start. That’s one rep. Continue jumping your legs in and out quickly, landing in a squat each time.

    This workout is extracted from Ros’s brand new body-transformation e-book. To buy the book and get the full programme, contact her on Instagram. More

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    The 6 Greatest Recovery Tools That Ease Tight Muscles

    Recovery tools are clutch when it comes to stretching out and massaging tight, sore muscles, whether from injury or a hard workout. We’ve rounded up the top recovery tools that’ll get you from “eina!” to “aaaaah….”

    READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

    Asoka Yoga Acupressure Energy Mat, R435

    Don’t let the spikes scare you; they activate energy points said to relieve pain, fatigue, insomnia and even combat anxiety.

    TriggerPoint GRID 1.0 Foam Roller, R650

    The hollowed-out roller gives as solid a sports massage as you can get alone on your bedroom floor. For best results, go slow as you can and remember to use your body weight as pressure.

    Theragun Mini, R5000

    The gold standard of percussive massagers now comes in a compact, waaaay less expensive model that’ll still pound out muscle tension like a pro.

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

    Hyperice Vyper Go Vibrating Roller, R3000

    You can roll out those DOMs at home or on the go thanks to this vibrating massage roller that’s designed for portability.

    TrueLight Energy Square 2.4, R6 695

    Red-light therapy is all the rage, but no product is easier to use than this energy square. Pair it with your morning coffee or post-workout stretch to target tension.

    Stryke Cryo Trigger Massage Ball, R420

    Combine the benefits of cryotherapy, heat therapy and massage therapy for pure muscle relief. *sigh*

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

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    Tone Up The Fun Way With This Strength And Cardio Dance Workout

    The best workout is one that doesn’t actually feel like a workout at all, but rather feels like you’re just having a good time. And that kind of fun fitness sesh is what group fitness instructor and Next Fitness Star finalist Botle Kaymaba specialises in. Case in point: This high-energy cardio dance workout. “It’s a cardio jam session that incorporates aerobic movements as well as freestyle dancing,” says Botle. “It’s a great cardio burner workout that will make you feel good, proud and confident at the end of the session.”

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

    How It Works

    Start with the cardio workout. Pump up the volume on the video below and follow along with Botle or simply freestyle. “Just listen to the music and move to the beat,” says Botle. Feel free to play the song more than once. When you’ve warmed up, move on to the strength circuit. Do all sets of each move before proceeding to the next. Once you’ve finished your last set of the third move, you’re done.

    Cardio warm-up

    Pump up the volume and follow along with Botle… 

    READ MORE: Try These Exercises To Build A Stronger, Bigger Butt

    For the next workout, you’ll need: A stability ball and a resistance band

    The Cardio Dance Workout

    1. Lateral Raises

    Reps: 8-25

    Sets: 2-3

    Stand on the resistance band. Hold the tip of the band with palms facing your thighs. Lift your arms sideways to should height and back down to start. That’s one rep.

    2. Overhead Tricep Extensions

    Reps: 4

    Sets: 2

    Grab the ends of the resistance band with each hand and stand on the middle of the band with your feet. Pull the band up over your shoulders so that your elbows are pointed forward. Extend your arms upwards until they’re straight, hold for eight counts, then return to start. That’s one rep. Rest for 10 seconds between reps

    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine

    3. Stability Ball Plank With Single Leg Lift

    Reps: 10-12

    Sets: 3

    Lie on your belly on a stability ball, then walk your hands out so the ball is underneath your shins and your hands are in line with your shoulders. Draw your belly button towards your spine to engage your abs – this will help keep your spine straight and your body stabilised. Raise one leg straight behind you, then slowly lower it back to start. Keep your pelvis stable.

    Watch Botle perform the moves: 

    [embedded content] More

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    What To Eat To Keep Your Gut Healthy And Your Skin Glowing

    Here’s something new: it’s no longer bad manners to talk about what’s going on inside our tummies. Research now confirms that if we pay attention to the health of our gut, we can prevent breakouts, redness, dullness, inflammation and toxic build-up in our skin. Sounds good. But how can we improve gut health, fast?

    And what exactly is the connection between the gut and our skin? We ask the experts to shed some light on gut-healthy foods and supplements.

    READ MORE: “I Swapped My Regular Skincare Routine For A More Natural One — And The Results Were Surprising”

    Here, seven ways to keep your gut healthy and happy and your skin glowing…

    1. Eat a wide range of food

    Especially vegetables, fruit, seeds, legumes and fibre-rich carbohydrates to stimulate different strains of good bacteria.

    2. Get into fermented products

    Yoghurt, sauerkraut and kefir contain good bacteria lactobacilli, which help reduce the risk of disease.

    Choose a few fermented products and incorporate them into your day, or opt for a daily probiotic drink like Rawbiotics Daily, R97, from Faithful To Nature.

    3. Limit sweeteners

    Research shows artificial sweeteners increase blood sugar by stimulating the growth of unhealthy bacteria in the gut. Oof.

    READ MORE: Seriously Now, Is Alcohol Really THAT Bad For Your Sleep?

    4. Take a supplement

    Particularly when your skin is looking blah, a probiotic supplement ensures you’re giving your gut a healthy dose of live bacteria.

    Try Terra Nova Probiotic Complex, R397.50, from Faithful To Nature.

    5. Stock your plate with prebiotics

    Think artichokes, bananas, asparagus, oats and apples. These foods create a beneficial environment that allows good bacteria to grow instead of the bad stuff.

    6. Embrace whole grains

    With loads of fibre and beta-glucan, whole grains will encourage good bacteria to flourish.

    READ MORE: 21 Best Self-Care Gifts For Her That Go Way Beyond Face Masks

    7. Focus on polyphenols

    Plant compounds found in red wine, green tea, dark chocolate and olive oil, polyphenols help boost healthy bacterial growth.

    Try Cocoafair 95% Dark Chocolate, R57.99, from Faithful To Nature.

    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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    Exactly How To Make The Perfect Pizza On The Braai

    While we’re still on braai pies, why not experiment with even more with a braai pizza? This recipe can be made as healthy as you’d like. Skimp on the cheese and add extra flavour using spices and herbs to lower the kilojoule amount. You can make this even healthier by subbing white flour for something denser and more nutritious, like pea or chickpea flour. Plus, baking the dough on the braai comes close to that wood-fired oven effect, something a domestic oven will never achieve.
    Braai pizza: what you need

    1 packet instant yeast
    2½-3½ cups stone-ground white bread flour (like Eureka Mills)
    1 cup lukewarm water
    Pinch sugar
    2 tsp salt
    ¼ cup maize meal
    1 tbsp extra-virgin olive oil

    READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
    For the topping

    400g tin whole tomatoes
    2 tbsp butter
    2 tbsp olive oil
    2 onions, sliced
    1 bag baby spinach leaves
    Half a lemon
    200g tub feta
    Black pepper
    Extra-virgin olive oil

    READ MORE: All The Things To Braai This Public Holiday If You’re Vegan
    Method

    In a large bowl, mix the yeast and sugar into the warm water and leave for 5 minutes. Stir in the oil. Add the maize meal, then stir in the flour. Tip the dough onto a floured surface and knead for 5 minutes. Wipe another large bowl with olive oil, add dough, cover and leave in a warm place to rise until it’s doubled in size (1-2 hours). Punch down the dough and leave it to rise for another 40 mins. Divide the dough into four balls and leave to rise for 45 minutes.
    While the dough is rising, prepare the topping: process the tomato in a food processor or with a hand-held blender until more or less smooth.
    Sauté the onion in the butter and olive oil (covered) over very low heat until golden and sweet (about 40 mins). Remove onions, add a little olive oil and cook spinach, tossing it around constantly until it’s bright green and wilted. Add a spritz of lemon juice, then chop finely.
    Prepare the coals but don’t separate them out to the sides; once the coals are at a relatively high heat, they’re ready. Turn a baking sheet upside down and brush with olive oil.
    On a floured board, roll out one of the balls of dough into a five-millimetre-thick circle. Place on the baking sheet and brush with oil. Slide the pizza base (off the baking sheet) onto the grid and cook for about a minute. It should be cooked underneath and when it begins to resemble a giant poppadom. Slide back onto the baking sheet and cook the side facing up, then repeat with the other rounds of dough. Let the coals die down until considerably cooler – around medium heat.
    Add the topping to the cooked side of the pizza: spread with a thin smear of tomato, add spinach and onions, crumble over feta and grind over pepper.
    Slide back onto the grid. Close the dome and cook for another 1 to 3 minutes. It’s ready when the base is crisp (but not burnt) and the cheese is just melting. Drizzle with extra-virgin olive oil and serve immediately. Repeat with the other bases.

    Makes 4 pizzas. Per 364g serving: 3051kJ, 29g fat (13g sat), 1 980mg sodium, 95g carbs, 6g fibre, 8g sugars, 23g protein.
    Try these 4 detox salads that are perfect for a weekend braai. Plus: This is the best alcohol to drink if you want to lose weight. More

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    Impress Everyone With This Simple Spinach And Ricotta Lasagne

    The best advice for prolonging your youthful good looks: eat your veggies!Make this all-green spinach and ricotta lasagne or incorporate more green into your meat-sauce lasagne by adding three spinach layers and keeping the other two filled with bolognaise. Making your own lasagne means you’re more able to control the ingredients and therefore, keep your kilojoule intake lower than it would be with store-bought varieties packed with extra salt, sugar and fats.
    Remember: a good lasagne doesn’t go slip-sliding away but stands upright on your plate.
    Spinach And Ricotta Lasagne Recipe
    For the spinach and ricotta lasagne filling

    1 tbsp olive oil
    300g chard, washed, cored and sliced
    150g baby spinach leaves
    50g herbs (we used flatleaf parsley, winter savoury, one stick rosemary, sage, thyme and sweet rocket)
    150g ricotta
    1 tsp grated lemon zest
    Freshly ground nutmeg
    Sea salt flakes and freshly ground pepper

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

    30g butter or plant-based margarine
    30g flour
    450ml low-fat milk, warmed
    24.5cm x 17cm lasagne dish

    READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes
    Method

    Heat the olive oil in a large pot over medium-high heat, add all the greens and cook for a few minutes, tossing constantly, until bright green and wilted. Place in a colander and use a bowl to press down on the greens and squeeze out every bit of liquid. Process in a food processor until smooth, seasoning with salt, pepper and nutmeg. Combine with the ricotta and lemon zest and set aside.
    In a small pot over medium heat, melt the butter until foaming, add the flour and cook, stirring until it smells biscuity. Gradually whisk in the milk until smooth. Bring to a boil, simmer for two minutes and season.
    Preheat the oven to 200°C.
    Bring a large pot of salted water to a boil, cook the lasagne sheets for one minute and set aside on a plate lined with a tea towel. To assemble the lasagne, spread two tablespoons of bechamel over the base of a 24.5cm x 17cm lasagne dish and cover it with two lasagne sheets (you’ll have to cut them to fit). Spread two to three forkfuls of the spinach mixture over the lasagne sheets and then drizzle over two tablespoons of béchamel. Continue until you have five layers, finishing with a layer of spinach drizzled with four tablespoons of béchamel.
    Bake for 20 minutes. Rest for 10 minutes. Cut into squares and serve with a drizzle of your finest extra-virgin olive oil.

    Serves 4. Per 363g serving: 1 965kJ, 17g fat (7g sat), 490mg sodium, 65g carbs, 14g fibre, 8g sugars, 23g protein.
    READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce  More

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    This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

    If strengthening and sculpting your core is what you’re after, you’ve come to the right place. This cardio abs workout works all over, strengthening your torso so you have a healthier skeleton, too. Feel free to add it to your regular fitness routine or up the ante and complete the entire four-week workout plan (you read that right!) for an even more hardcore sweat test.
    20-Minute Cardio Abs Workout
    Time: 20 minutes
    Equipment: mat
    Good for: abs
    Instructions: Complete the prescribed number of sets and reps for each move, resting for one minute in between sets, then immediately continue to the next exercise.
    Move 1: Scapulla Pushup

    How to: Start on all fours. Spread shoulder blades wide across back like you’re trying to imprint a bra line on the ceiling, and then squeeze shoulder blades together as you lower chest toward mat without bending your arms. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.
    Week 1: 4 sets of 8 repsWeek 2: 4 sets of 12 repsWeek 3: 5 sets of 8 repsWeek 4: 5 sets of 12 rep
    READ MORE: This Weighted Abs Workout Will Sculpt Your Stomach Like No Other
    Move 2: Plank Jacks

    How to: Start in a plank position. Hop feet out slightly wider than shoulders, then hop them back together. Keep hips level. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.
    Week 1: 4 sets of 30 secondsWeek 2: 4 sets of 45 secondsWeek 3: 5 sets of 30 secondsWeek 4: 5 sets of 45 second
    Move 3: Kneeling Pushup to Bird Dog

    How to: Begin in a knee plank, tail bone tucked under, index fingers pointing straight forward, and fingers spread wide. Lower down, pulling shoulders away from ears, elbows slightly in toward the ribs. Press up quickly, this time lifting knees off the ground as you do and reaching left arm forward to shoulder height and right leg back to hip height. Lower back to knee plank. That’s one rep. Alternate which arm/leg you lift after each pushup until you’ve completed the designated number of reps below then move on to the next exercise.
    Week 1: 4 sets of 8 repsWeek 2: 4 sets of 12 repsWeek 3: 5 sets of 8 repsWeek 4: 5 sets of 12 reps
    READ MORE: Tone Your Arms And Abs At The Same Time With This 15-Minute Workout
    Move 4: Stretch Jump to Plank

    How to: Start standing in the middle of your mat with feet together and hands at sides. Swing hands overhead and take a tiny hop straight up off the mat. Land and immediately bend knees, folding forward to place hands on floor. Jump legs back to land in plank position. Quickly hop feet forward again to meet hands. Stand and swing arms back overhead to take another tiny hop straight up off mat. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.
    Week 1: 4 sets of 12 repsWeek 2: 4 sets of 15 repsWeek 3: 5 sets of 12 repsWeek 4: 5 sets of 15 rep
    Move 5: Side Plank With Elbow Twist

    How to: Start in a side plank with feet flexed, left foot stacked on top of right, upper body propped on right forearm, elbow underneath shoulder, and left hand behind head. Rotate at waist to bring left elbow down to touch mat. Keep hips high and lower body stable. Return to start. That’s one rep. Do as many reps as possible for the time allotted below and then alternate sides for each set.
    Week 1: 4 sets of 30 secondsWeek 2: 4 sets of 45 secondsWeek 3: 5 sets of 30 secondsWeek 4: 5 sets of 45 second
    This article was originally published on www.womenshealthmag.com  More

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    Exactly How To Train Like Kim Engelbrecht

    By Ondela Mlandu

    Kim Engelbrecht is loved and known by many around the world for her impeccable acting. Kim has recently returned from the International Emmy Awards in Los Angeles and she’s also our Women’s Health January/February cover star. Writer Ondela Mlandu stepped into Kim’s prolific shoes to find out how the actress stays fit and healthy.

    Kim made waves in the acting and entertainment industry as early as the age of 12. Her career has led her down several paths such as television presenting days on the e.tv teen show Craz-e, youth series, Take 5 on SABC, to her acting role as Lolly De Klerk on the popular soapie Isidingo, to television series such as Reyka and Raised by Wolves.

    Kim Engelbrecht’s Metcon workouts explained

    When it comes to exercising, Kim works out with her trainer Bjorn Bergins from The HIIT Club twice a week. The pair have built a good training relationship over the years. Kim’s training routine includes Metcon/HIIT training twice a week, together with Reformer Pilates.

    Metabolic conditioning or Metcon for short is a combination of strength training and cardio exercises, to increase ones overall fitness levels.  You can adapt almost any exercise to fit a metabolic exercise program, including weight training, resistance training, cardio exercises, compound movements, and even bodyweight exercises.

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

    Train like a pro… at home

    Here’s how you can train like Kim…

    1. Full Dynamic Stretch Routine

    The warm-up routine that Bjorn designed for the morning was called the ‘dynamic’ stretch and it included. Try it for yourself:

    a) Warming up the tendons/ligaments in the joints

    b) Lengthening and activating the muscles

    c) Stimulating the blood flow and energy

    d) Connecting the breathing to the movements (mind/body connection).

    Kim Engelbrecht with her trainer, Bjon Bergins

    The movements particularly go through all the planes of movement (up/down, sideways and rotations). Bjorn sees breathing and movement as the foundation of each session.

    “Not only does this prepare the body for action and more importantly, it also gives you an opportunity to get your mindset ready. This is the way to avoid any injuries during workouts and also to speed up recovery time,” he says.

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

    2. Activation/ Mobility Warm-up

    We then moved into the activation/mobility warm-up part. The warm-up was a ball game that can be done in pairs. You will need a tennis ball and four cones. You will be required to sprint to the cones to leave a ball, whilst the next person removes the ball to place on another cone. This warm-up is the ultimate test of endurance.

    3. Metcon Workout

    The workout started with a 10-meter sprint with sets of the below exercises in between.

    After each workout, you must sprint 10 meters further than you did before e.g. 10 meters, 20 meters, 30 meters and eventually the 40 meters sprint.

    The exercises in between were as follows:

    Full-Body Metcon

    Jumping jacks/plyo jacks (A plyo jack is done by jumping up, opening your arms and legs mid-air into an “X” shape.)

    Commando roll press ups

    Dumbbell squat and press

    Ab twists

    Abdominal Metcon

    This ab workout consists of sets of 10, 20, 30 and 40 exercises, as each set was increased by 10 reps.

    Leg raises

    Super crunches

    Side slides

    Bicycle kicks

    To end the workout, do a cool-down and stretch to recover.

    Kim Engelbrecht’s intentional fasting

    The beauty of fasting is that Kim has adapted it to suit her lifestyle.

    “I usually do a fasted workout and break my fast after training at lunch time. I fast 16:8 – 11 am-7 pm. or 12 pm – 8 pm, although I never really eat after 8 pm,” she says. Kim says one of the benefits of fasting for her, is that once in the fasting phase it allows her to increase her water intake. “I always have to remind myself to drink more water. I drink water and herbal tea (calorie free) and coffee,”
    Kim Engelbrecht

    Fasting makes Kim more aware of how much protein she consumes. “I have started including protein shakes to increase my protein intake. Fasting allows me to turn meal times into an event because I just look forward to meals more now. I set my table because I’ve been waiting 16 hours for a meal and I am definitely going to enjoy it,” she says.

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

    Kim never feels the pressure to look a certain way, however, she does advocate for women to feel comfortable in their own skin. “Fitness is a lifelong journey, and you should enjoy the process and experiment as much as you can. A big secret to a healthy lifestyle is that you can always get back on track,” she says. More