Markus Andrews

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    in diet and nutrition

    Why Fast Food Delivers Far More than Convenience

    In 2022 ‘phoning it in’ isn’t a bad thing… in fact it’s the best thing for those with a fast-paced schedule and ever-increasing demands on their time. Leading on-demand delivery brand, Mr D, provides South Africans with the most convenient way to order from a vast range of restaurants, exotic cuisines from around the world, snacks and treats and even a drinks cart – all with the opportunity to pay immediately.
    But the option to order food from anywhere at any time is so much more than just convenience as a service. The entire process, from selection, to ordering, to payment, to delivery, offers an incredibly attractive trade-off.
    Saving you time, and calories
    For the working professional, it often seems hard to have it all. Between juggling the demands of your job and keeping fit, all while still enjoying a social life, feeding yourself can sometimes feel like a bit of an uphill battle — especially when you’re trying to stay healthy. But it doesn’t need to be.
    With Mr D’s vast range of restaurants there’s options for everyone. From nutritious vegetarian cuisine, to low-calorie Poké bowls, and even something for those craving the enjoyment of a home-cooked meal, you won’t struggle to find something delicious that’s as healthy as it is convenient. Because fast food does not have to be bad food.
    Balance and enjoyment – Mr D offers the best of both worlds
    Nowadays we hear so much about maintaining a good work-life balance. Easier said than done when work and play leave little room for some of life’s daily necessities. Not a problem with Mr D, which has you covered, no matter the circumstance.
    Getting home late, exhausted after a post-office workout? Having family or friends over for dinner and not sure what to cook? With a few simple taps, not only does an entire world of dining choices open up, but you can also pay, set the location, and track your order throughout the entire process – seamlessly and effortlessly – which adds to the enjoyment. You’ll always know exactly where your meals are and when you can expect the doorbell to ring. So the only fast you need to worry about is the pace of your life and workouts.
    Mr D has fast food sorted for you
    Gone are the days of takeaways being limited to a handful of restaurants. With Over 10 000 restaurants to choose from, Mr D has options for every taste and dietary requirement.
    Just tap on the Mr D app to take a tantalising journey through your options because mealtimes should be woohoo moments, every single time. It doesn’t matter what you’re in the mood for – Italian delights, a convenient curry, an Asian taste explosion or something to please your sweet tooth – Mr D delivery is your dinner-time winner by making sure your cravings are catered to on time, every time. The hardest part is deciding what you want to order
    For more on Mr D’s quest to conquer effort check out Facebook, Twitter, and Instagram.
    The Mr D delivery app is available on the App Store, Google Play and AppGallery. More

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    in fitness and body

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

    The body part you can’t stomach? Well, your stomach, according to our poll (31% of you cited your tum as needing the most attention). In the WhyFive SA Body Image Report, just 14% of respondents reported being happy with their tummies and 45% – nearly two-thirds of whom were black women – said they would consider a tummy tuck.
    Tighten your waistline without surgery with these 4 core moves from trainer David Kirsch. While you can’t spot-train a slimmer waistline (this happens with creating a caloric deficit and overall exercise), you can and should incorporate abdominal training into your routine, since your core spans your front, back and butt. Training these important muscles help create a leaner, healthier posture, can prevent injury and creates a healthier body overall.
    Try these 4 core moves in a circuit, doing three sets, or tack them to the end of your workout for strong results.
    1. Stability-Ball Jackknife
    Position your hands shoulder-width apart on the floor and place your shins on a stability ball. Your body should form a straight line from head to heels. Keeping your back flat, slowly bend your knees towards your chest. Pause, then return to start. That’s one rep. Do 15 to 20.
    READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout
    2. Stability-Ball Hands-Offs
    Grab a light dumbbell in your right hand and position your shoulders on a stability ball, feet flat on the floor. Form a straight line from knees to shoulders and lift the weight above your right shoulder (A). Raise your shoulders, bring the weight to your left thigh, and grab it with your left hand (B). Reverse the move to return to start. Do 15 to 20 reps on each side.
    READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
    3. Reverse Oblique Crunch
    Lie on the floor with your arms at your sides, palms down, legs raised and knees slightly bent (A). Lift your hips and twist them slightly to the right (B). Return to start. That’s one rep. Repeat on the left side; continue alternating for 15 to 20 reps.
    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
    4. Side Plank With Rear Fly
    Grab a dumbbell with your right hand and prop yourself up on your left forearm so your body is in a straight line. Hold the weight out in front of you at shoulder level (A). Slowly raise the weight towards the ceiling, arm straight, pulling your shoulder blades together (B). Return to start. That’s one rep. Do 15 to 20, then switch sides and repeat. More

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    in fitness and body

    Sculpt Your Body With This 15-Minute HIIT Workout

    Equipment sponsored by REBEL Elite Fitness
    The way mixed-martial-arts athletes train is extremely effective for the average person looking to slim down or shape up, says Mike Dolce, a former UFC fighter and longtime coach to top fighters. Dolce’s strategy combines functional strength training and high-intensity interval training (HIIT), which builds endurance and strength.
    For each exercise in this 15-minute HIIT workout, complete as many reps as possible in 30 seconds, moving from one to the next without resting. Then rest for 30 seconds and repeat for a total of five rounds.
    You’ll need: A set of dumbbells
    READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
    15-Minute HIIT Workout
    Watch one of our WH staffers perform the moves:[embedded content]
    1. Push-Up-Position Alternating Raise
    Start in push-up position, legs extended and feet more than shoulder-width apart. Brace your core, then raise an arm in front of you to shoulder height, keeping your hips parallel to the floor. Slowly lower, then repeat on the other side. That’s one rep.
    Tip: Make it harder by using a set of dumbbells or adding a push-up before each rep.
    2. Drop Lunge
    Hold a pair of dumbbells at your shoulders, elbows close to your body, feet hip-width apart. Maintaining a tight core, step your left foot behind your right and bend both knees to lower into a lunge, sitting back into your right heel. Press through your right foot to stand, then repeat on the other side. That’s one rep.
    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
    3. Knee Strike With Side Kick
    Stand with your feet hip-width apart, knees slightly bent and fists raised in front of you. Keeping your chest upright, drive your right knee towards your chest as you rise onto the ball of your left foot. Lower your knee and drive your foot to the right, extending into a side kick. Return to start; repeat on the other side. That’s one rep.
    4. Tuck Jump
    Position your feet slightly more than shoulder-width apart and bend your knees. In one explosive movement, jump as high as you can and bend your knees towards your chest. Land softly and pause to reset your stance. That’s one rep.
    READ MORE: Try These Exercises To Build A Stronger, Bigger Butt More

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    in fitness and body

    The Results Are In: Running Proven To Significantly Improve Mood

    Johannesburg, 28 November 2022. A total of 99% of people feel good or great after going for a run. This was the key finding from a series of running support groups set up by Nedbank in partnership with the South African Depression and Anxiety Group (SADAG) leading up to and throughout Mental Health Awareness Month. The runs took place every day in August and September and were led by Nedbank Runified, Africa’s biggest virtual mass participation race. They aimed to show the nation that exercise, particularly running, can be a starting point to address what has become our nation’s next great health crisis: mental health.
    Nedbank Runified for mental health saw athletes, mental health advocates and running enthusiasts lead group runs across the country that were open to anyone who wished to take part. All those who participated were challenged to be cognisant of their mood before and after their run and to report back on how they felt.
    READ MORE: 4 Ways To Boost Your Mental Well-Being
    ‘The results were staggering, but also not totally unexpected’, commented Tobie Badenhorst, Head of Group Sponsorships and Cause Marketing at Nedbank. ‘It has been scientifically proven that exercise, particularly running, improves mental health and reduces depression, stress, and anxiety – this is widely known. But we wanted to illustrate this to South Africans in the most practical way – by facilitating support groups for anyone who felt they needed them. These groups were designed to allow participants to experience the mental effect of even light exercise first-hand.’
    Of those who participated, 59% described their mood as ‘flat’ before their run, with only 7% saying they were feeling great. Post-run, just 1% felt their mood hadn’t improved, with 17% describing their mood as ‘good’ and 82% as ‘great’.
    ‘With South Africa’s mental health stats being one of the worst in the world (one in three South Africans battle with their mental health), our hope is that Nedbank Runified not only gave those who participated an outlet to boost their mood but that it will broadly raise awareness and drive education on mental health. Ultimately, we hope it can create a shift in how we think about and approach mental health. We’d like to thank Nedbank for providing its Runified platform as the vehicle to help us do this and look forward to building on the achievements of the past months,’ added Badenhorst.
    ‘Nedbank has been involved in running for decades, and we are proud to use the Nedbank Running Club as a partner to create a lasting impact in the communities we serve. Through Runified, we were not only able to raise awareness while driving education on this issue, but through clear insights, we have also demonstrated that running, particularly in groups, can reduce stress, depression, and anxiety,’ concludes Badenhorst.
    Nedbank Runified for mental health is not yet over – those who want to join the movement can participate in November from anywhere in the world by joining the Nedbank Running Club on Strava or by searching #NedbankRunified on social media for more details.
    If you or your loved ones are battling mental health challenges, there is hope. Visit sadag.org or call 0800 567 567 in the event of an emergency. More

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    in fitness and body

    How Triathlete Vicky van der Merwe Balances Training With Motherhood

    Well-known Stellenbosch-based triathlete Vicky van der Merwe is on the comeback after a break after her son was born. She will be competing at the Woolworths X TRI off-road triathlon in Elgin on Saturday 4 December.
    Vicky van der Merwe: having it all as an elite triathlete and a mom
    Top triathlete Vicky van der Merwe is also a business owner at Stellenbosch Triathlon Squad (STS), where she is a coach and race organiser, and in the last two years she has added wife and mother to her roles. The 32-year-old athlete is a familiar face on podiums across the country and internationally, and she is now focused on her return to competitive racing in short-course triathlon since the birth of her son Adriaan in February 2021.
    She says being both a mom and an elite athlete has given her a new perspective: “The amazing thing is you have to make every session count as every opportunity to train is time away from the family. You have to be so intentional with your time. I love it. I always knew that I would return to racing, but I did not have a clear plan. It was my first pregnancy and I had planned a natural birth, and then I had to have an emergency c-section at 37 weeks – you really can’t plan these things!”
    READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
    “I threw myself in the deep end with training four or five weeks after Adriaan’s birth, and started slowly building up.”
    Three months later she went to Africa Champs, claiming fifth place despite not having a great race. She feels optimistic about re-establishing her place as one of the top female South African triathletes. Since returning to competition with the 2021 Africa Champs, she has won the Walker Bay Xtreme Big 6, the Torpedo SwimRun (she holds the record), the Caveman Triathlon, the African X Trail Run, and recently the 2022 Cape Town Triathlon.
    Vicky at the CT Triathlon 2022
    READ MORE: “I Travel Solo Even Though I Have Anxiety — This Is How I Cope”
    Vicky says she loves racing and has a few more years of competitive racing ahead. Her immediate focus is on the Woolworths X TRI the off-road triathlon on 4 December at Paul Cluver Family Wines Wines in Elgin. This race is a bit more about the fun, but a challenging event nonetheless if you are taking on the full triathlon.
    “I find mixing it up a bit with off-road triathlon is so good for me as an athlete, and the WW X TRI is perfect for triathletes like myself looking to cross-train and test themselves in different disciplines. I will for sure be looking to stand on the top step of the podium, but this event really hits the mark for family fun as well, with a Lite event plus fun trail runs and a shorter walk.”
    When asked if her goal is to qualify for the Paris Olympics, she is hesitant to confirm: “You obviously have to be in the top two or three in the country and we have some very strong women athletes. Because I’ve been out of it for so long, I have set myself small goals, with SA Champs being my next big one in March next year.”
    With some confusion for the layperson about what constitutes a triathlon, Vicky sums it up, “Triathlon is any race involving a swim, a cycle and a run. There is off-road triathlon where the Xterra World Championships is the highest honours, then Ironman, full and half, that are more focused on endurance, and the World Championship held in Kona in Hawaii is the big goal. Then there is the Olympic Triathlon which is my discipline, and I prefer the sprint or short-course which is a 750m swim, 20 km cycle and 5km run. Standard Olympic Triathlon distances are 1.5 km swim, a 40 km bicycle ride and a 10 km run.”
    READ MORE: What Happens To Your Body When You Stop Working Out?
    As someone who was National and African Junior Triathlon champ when in high school, Vicky has triathlon in her veins, and beneath the fun and bubbly personality is a fierce competitor who juggles being a wife and mom, a businessperson, a coach and an athlete.
    Get to Paul Cluver Family Wines in Elgin on 4 December for the WW X TRI to catch Vicky in action and support the work of the Woolworths Trust, the beneficiary of all proceeds from the event.  For more information and to enter visit www.wwxtri.co.za More

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    in fitness and body

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

    Martial-arts-style manoeuvres and a boxing inspired workout are much more than self-defence – they’re proven kilojoule killers that burn an average of 2100 of those buggers an hour.
    They also target and tone your arms, shoulders, abs, thighs and butt for a workout that boosts your metabolism, improves your balance and chisels a strong, stunning physique. And then there are the side benefits: launching fierce uppercuts, jabs and kicks to a punching bag proves a much more satisfying stress reliever than jogging steadily on a treadmill.
    Get the kick-ass body benefits – and the mental mojo boost – with this exclusive boxing-inspired workout from trainer and gym owner Traver Boehm.
    The  Boxing Inspired Workout
    By combining these moves into a fast-paced circuit, you’ll up the intensity and fend off boredom.
    Here’s how it works: starting with the first exercise, perform as many reps as you can in 60 seconds. (Keep track of how many you do.) Rest for 30 seconds, then move to the next exercise. Continue until you’ve completed all eight moves. Rest for a minute, then repeat the entire circuit.
    Your goal: beat – or at least match – your rep counts from round one.
    Knee Thrust

    Stand with your feet in a left-foot lead stance (left foot on the front left corner of an imaginary square, right foot on the back right corner), knees slightly bent, fists in front of your chin, palms facing in (A). Quickly raise your right knee towards your chest (B), drive it back down and, without changing your left-foot lead stance, do the same with your left leg.
    Power Move: Imagine that some idiot spilt his drink on you at the bar and you’d love to serve him a swift (and painful) punishment. Channel that energy during this move.
    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape
    Squat Thrust With Knee Thrust

    Stand with your feet hip-width apart, arms at your sides (A). Bend your knees, lower your hands to the floor and jump both feet back so you’re in a push-up position (B). Keep your back straight and core braced. Jump your feet back up to your hands, quickly stand up, then bend your right knee and pull it up towards your chest (C). Return to start, then repeat with the left leg.
    Speed Skipping

    Hold the ends of a skipping rope, feet hip-width apart, knees slightly bent. Push off the floor with the balls of your feet and point your toes downward, while making small circles with your wrists. Land softly on your toes, immediately pushing off again. Focus on jumping over the rope as quickly as possible.
    Power Move: To make it harder, add a double under, in which you pass the rope under your feet twice in a single jump. But don’t just jump higher; keep your hands by your waist and quickly rotate your wrists to create the right rope speed.
    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
    Sit-Up With Punch

    Lie on your back, knees bent, feet flat on the floor (A). Brace your abs, sit up and punch across your body six times with one arm (B). Return to start; repeat on opposite side.
    Power Move: Increase the work for your upper body and core by adding weighted gloves, or position a punching bag between your legs to punch at the top of each sit-up.
    Spider-Man Push-up

    Start in a push-up position (A). As you lower your chest to the floor, turn your right knee outward and bring it towards your elbow (B). Slowly return to start and repeat with the left leg.
    Power Move: Your goal is to move slowly and remain controlled through each rep, so if regular push-ups are too tough, try doing them on your knees instead.
    READ MORE: Try These Exercises To Build A Stronger, Bigger Butt
    Front Kick

    Stand with your feet in a right-foot lead stance, fists at chin height. Raise your right knee towards your chest (A), then kick straight out as if you’re slamming a door closed with your heel (B). Quickly bring your leg back, placing it staggered behind your left. Repeat with your left leg and continue alternating.
    Power Move: Slow it down! Your underused hip flexor muscles will have to work that much harder to control the movement.
    Side Kick

    Stand in a left-foot lead stance, fists up (A). Raise your right knee towards your chest (B), rotate your hips and left foot and kick your right leg to the side, pushing through the heel, while punching with your right arm (C). Quickly bring your right leg down, placing it staggered in front of your left. Repeat, alternating sides.
    Power Move: Get an even bigger booty boost by contracting your glutes during the move.
    Straight Punch

    Stand with your feet in a left-foot lead stance, fists up, palms facing each other (A). Rotate your hips to the left and extend your right arm, twisting your forearm so your fingernails face the ground and your arm is in line with your shoulder (B). Return to start; repeat on opposite side.
    Power Move: Pace your breathing with your punches and exhale with each punch, even if it makes your breathing quick and shallow. More

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    in diet and nutrition

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

    When serving up food for guests this season, remember that more is more. A variety of dishes that pile up on the plate feels so satisfying and sharing the flavours together creates that summer sharing vibe: fun and easy. These side-dishes add carbohydrates and a portion of vegetables to a meaty main dish, but they also accompany giant salad platters perfectly, adding bulk to an otherwise smaller meal. Try these simple but flavourful side dishes to get everyone talking at your next get-together.
    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight
    Creamy Baby Spinach
    The texture of creamed spinach but without the cream and, arguably, more flavour.
    What You Need1 tbsp olive oil1 large onion, finely chopped3 cloves garlic, finely chopped400g baby spinach, washed and stalks removed2-4 tbsp finely grated ParmesanFreshly ground nutmegSea salt flakes and freshly ground pepper
    MethodIn a medium pot, saute the onion and garlic over medium heat until softened but without colour. In the mean time, finely slice the spinach. Add the spinach to the pot and cook, stirring, until reduced in volume. Still stirring, gradually add enough parmesan until it looks creamy and sticky. Season with salt, pepper and nutmeg and serve.
    READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes
    Potato Gratin
    In this gratin the potatoes cook in chicken stock rather than milk and cream. It’s light, crisp on top and has a savoury kick.
    What You Need600g potatoes, peeled and very thinly sliced¾ cups chicken stockSea salt flakes and freshly ground black pepperButter or olive oil (optional)
    MethodPreheat the oven to 200C. Butter a gratin dish. Toss the potatoes with the chicken stock and season well. Layer the potatoes in the dish and, if you like, dot the top with butter or drizzle with a little olive oil. Bake for about one hour – when it’s cooked a knife should pierce the potatoes easily and top will be crisp and golden.
    READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce More

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

    It’s three weeks to the big day and your weight-loss goal is just a faded note-to-self on last year’s calendar. Don’t freak out – this 17-day slimdown plan from WH’s nutrition advisor will have you zipping up your cocktail dress in record time.
    This eating plan contains mostly whole, minimally processed foods, limiting processed, high-salt foods and added sugars. To reduce the risk of bloating, typical gas-forming foods like beans, cabbage, onions, peppers, cauliflower, Brussels sprouts and dried fruit have not been included.
    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight
    Also avoid raw apple, watermelon and chewing gum that contains sorbitol if these make you bloated. Build your own meals according to your preferences by choosing one of the five to six options provided for each meal and snack. You can have the snack whenever it suits you. If you prefer not to snack, you can add it to one of your three meals. During the 17-day period, avoid caffeine: caffeinated coffee, tea (except rooibos), chocolate and energy drinks.
    READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale
    To maintain your new size, incorporate these eating tips into your diet going forward, or use this eating plan as a basis for creating a new, sustainably healthy way of eating.
    Download the meal plan and follow these tips for a new you in just 17 days!

    READ MORE: 3 Meal Prep Hacks That Will Make It Way Easier To Eat Healthily More