Markus Andrews

More stories

  • 63 Shares

    in fitness and body

    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

  • 125 Shares

    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

  • 150 Shares

    in fitness and body

    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

  • 163 Shares

    in fitness and body

    Get A Perfect Look Around The Clock With The vívomove® Trend Hybrid Smartwatch

    The Garmin vívomove® Trend hybrid smartwatch gives you a classic analog style and essential smart features such as notifications on your compatible smartphone and Garmin Pay™ contactless payments. Real watch hands move to reveal a hidden touchscreen display. Live better with a full suite of health and wellness tools. This includes Body Battery™ energy monitoring, heart rate monitoring, sleep score and more. The data presented is intended to be a close estimation of metrics tracked.

    READ MORE: The New Garmin Forerunner 255 Series Is A Perfect Match For Racing Addicts

    Stylish 40 mm hybrid smartwatch with a sophisticated analog look, a stainless steel bezel and smart features

    Battery life lasts up to 5 days in smart mode and up to one additional day in watch mode.

    Behind analog-style hands, you’ll find a full-dial touchscreen display. It reacts to your movements and is visible only when you need it

    Stay connected with smart notifications for incoming calls, text messages, calendar view and more when paired with your Apple® or Android™ smartphone

    Know your body better with a full suite of health monitoring features. This includes continuous heart rate sampling, Body Battery™ energy levels, Pulse Ox, sleep score, stress tracking, women’s health tracking and more. This is not a medical device. The data presented is intended to be a close estimation of the metrics tracked. Pulse Ox not available in all countries

    Breeze through checkout lines and select transit systems with Garmin Pay™ contactless payment solution (with a supported payment card)

    Get insights into your everyday fitness; including tracking your steps, floors climbed, calories and intensity minutes. Data presented is intended to be a close estimation of metrics tracked

    Connects with your paired smartphone’s GPS to track outdoor walk, run or bike activities. Includes additional activity profiles such as yoga, strength, cardio and more

    Safety and tracking features include incident detection (during outdoor walks, runs and bike rides) and Assistance. Both of which send messages with your live location to emergency contacts. (with a compatible smartphone; should not be relied on as a primary method to obtain emergency assistance)

    Enhance your style with a stainless steel bezel available in colours to suit every taste and preference

    Effortlessly change your look with 20 mm industry standard quick-release watch bands (sold separately)

    Enjoy the convenience of wireless charging with most Qi-certified charging pads. Sold separately; may not be compatible with upright charging stands or wireless chargers built into vehicles

    So where can I get one?

    Shop this smartwatch here for that classic analog style with wellness tools. More

  • 88 Shares

    in fitness and body

    So… What Is The Keto Diet Exactly?

    The second my never-tried-a-diet-in-his-life friend said he was doing keto (as mine recently did), I knew the eating plan had surpassed trend status.

    I’m going to go out on a limb and guess that, if said not-into-wellness-at-all friend has heard of (and is trying!) the keto diet, you most certainly have. Still, you may be a little hazy on the details. Well, no more!

    Short for “ketogenic diet,” this eating plan is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy, says Scott Keatley, registered dietician, of Keatley Medical Nutrition Therapy. While everyone’s body and needs are slightly different, that typically translates to: 60-75% of your kilojoules from fat, 15-30% of your kilojoules from protein, and 5-10% of your kilojoules from carbs.

    After about two to seven days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. Then it starts making ketones, or organic compounds that your bod then uses in place of those missing carbs—and oh, it also burns fat for more energy, says Beth Warren, registered dietician, founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.

    READ MORE: ‘Keto Crotch’ Might Be A Surprising Side Effect Of A Low-Carb Diet

    Why Did The Keto Diet Become So Trendy For Weight Loss?

    Believe it or not, keto was designed to help people who suffer from seizure disorders—not to help people lose weight. That’s because both ketones and another chemical produced by the diet, called decanoic acid, may help minimise seizures.
    Jessica Cording, New York-based registered dietician

    But people who started following the keto diet noticed weight loss for a few reasons: When you eat carbs, your body retains fluid in order to store carbs for energy (you know, in case it needs it). But when you’re not having much in the carb department, you lose this water weight, says Warren. Also, it’s easy to go overboard on carbohydrates—but if you’re loading up on fat, it may help curb cravings since it keeps you satisfied.

    That, plus the fact that ketosis encourages your body to burn fat, means you can end up with pretty dramatic weight loss.

    “The keto diet took off because its ‘rules’ make sense to most people,” Keatley says. “Almost all of us want to lose some fat from somewhere on our body, and this diet focuses on fat as fuel.”

    Celebs who’ve done the keto diet didn’t exactly hurt its rep, either. (We’re looking at you, Vanessa Hudgens, Halle Berry and Kim Kardashian.)

    What Can You Expect On The Keto Diet?

    It usually takes three to four days for your body to go into ketosis because you have to use up your body’s stores of glucose, i.e., sugar first, Keatley says. Any major diet change can give you some, uh, issues, and Keatley says he often sees patients who complain of IBS-like symptoms and feel wiped out at the beginning of the diet. (The tiredness happens because you have less access to carbs, which give you quick energy, he explains.)

    Those issues are part of what’s known as the “keto flu,” Warren says. Other side effects of the keto diet, all of which are tied to carb withdrawal, can include lightheadedness, nausea, mental fog, cramps, and headaches, in addition to diarrhoea and tiredness. Luckily, the keto flu doesn’t usually last more than a week—which is coincidentally about when people start to see the number on the scale go down, says Warren.

    Some people on the keto diet also experience ‘keto crotch‘, a strange-smelling odour down there as a result of the diet.

    READ MORE: Is When You Eat More Important Than What You Eat?

    Okay, But Will It Actually Help *You* Lose Weight?

    Probably, and there are a few reasons why, Keatley says. For starters, people usually reduce their daily kilojoule intake to about 6,276 kilojoules a day because healthy fats and lean proteins make you feel fuller sooner—and for a longer period of time. And then there’s the fact that it takes more energy to process and burn fat and protein than carbs, so you’re burning slightly more kilojoules than you did before. Over time, this can lead to weight loss.

    Everyone is different, and how much you weigh when you start the diet matters, but you could safely lose around half to one kilogram a week on keto, Keatley says. “It’s sometimes more, sometimes less, depending on the individual’s caloric needs,” he adds.

    Worth noting: The keto diet isn’t a “miracle fat burner,” says Keatley. “The kilojoules in the fat must are still kilojoules, so working out and keeping total intake at a reasonable level is the only way it works,” he says. “Being on a keto diet but eating more kilojoules than you need will still add fat to your frame.”

    Who Does It Work Best For?

    Cording says the keto diet is really ideal for people who suffer from seizure disorders. If that’s not you, she doesn’t recommend it as a long-term approach because it’s so hard to stick with.

    That said, a keto diet will work for someone who really loves meat and heart-healthy oils like olive oil and safflower oil, Keatley says. However, he and Warren also stress that it’s not easy—or necessarily healthy—to follow over time (certain types of carbs are good for you!).

    If you’re interested in following keto for a short period of time, Cording says it’s important to set yourself up for success by making sure you have the right ingredients and tools to make it happen.

    Although if you just love carbs way too much to entertain the idea of doing the keto diet, well, that makes two of us.

    This article was published on www.womenshealthmag.com More

  • 213 Shares

    in diet and nutrition

    Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

    Step one of eating the mango: peel the fruit and throw the peel away, right? Apparently, wrong! TikTokkers the world over are showing how they prepare the peels of fruits and vegetables to maximise their nutrient intake, and the science backs them up.

    While there may be reasons to peel your apples, pears, carrots or potatoes – such as to get rid of pesticide residue for example – the nutritional benefits of leaving the skin on could outweigh the reasons for eating them with skin off.

    In some countries, some fruits and veggies are routinely eaten with the peel on, like lemons, oranges, mangos and even bananas. And the benefits? Through the roof.

    Peels increase your vitamin and mineral intake

    The peels of fruit and vegetables like apples and potatoes are rich in vitamins and minerals such as vitamin A and C, calcium and potassium. While the specific nutritional content of the peel varies depending on the particular fruit or veg you’re eating, in general, if you eat the unpeeled version, you’re getting more goodness into your system. For example, the US Department of Agriculture says that a raw apple with its skin on contains up to 322% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium, and up to 19% more potassium than its peeled version. It also found that a cooked potato with its skin still on has up to 175% more vitamin C, 115% more potassium, 111% more folate, and 110% more magnesium and phosphorus than a peeled one.  

    READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

    READ MORE: All The Vegan Kits, Meals And Guides To Help You Go Vegan

    Peels are packed with fibre

    Fruit and veg peels are an excellent source of insoluble fibre, which is crucial for ensuring gut health and preventing things like constipation. Unlike soluble fibre which dissolves in water, insoluble fibre adds physical bulk which helps to speed up the removal of waste from your gut.  This bulk also makes you feel fuller for longer, which can help with weight loss goals if you’re restricting your calories and exercising portion control. Again, the exact fibre amount you’re getting depends on the particular item you eat, but the peels of fruits like guava and tomatoes and vegetables like aubergines are especially high in insoluble fibre.

    They contain antioxidants

    Antioxidants are molecules that fight free radicals in your body, which when found in high levels can cause oxidative stress on the body and increase your risk of developing diabetes, heart disease and cancer, as well as neurological diseases such as Alzheimer’s. Antioxidants counter the effects of these free radicals, thereby lowering your risk of developing these health problems. But here’s the thing: in many fruits and vegetables, these antioxidants tend to be concentrated in the outer layer – so peeling them means you’re missing out.

    @spicymoustache Next time you grow or buy organic onions, don’t throw away the skins but use them to make this zero waste condiment which is absolutely delicious! tip – when you use the oven to cook something, use the left over heat (oven off) to dry your onion and garlic skins. Just simply keep the door shut and let them dry. ONION & GARLIC PEEL POWDER 🧅🧄 •onion peel •garlic peel •salt •pepper •paprika powder •chilly powder •optional flavours example: Mediterranean herbs, masala mix, chives & dill . STEP BY STEP: 🥣 – wash your peels together or separately depending on the quantity you have if you want 2 different powders. – tap them dry and place on a baking tray – bake at 160* for about 5 min keep an eye on it and make sure they nice and crispy when ready (turn off the oven and leave the door shut until dry) – blend them until you have a fine powder. – add salt , pepper , paprika and chilly powder for a great fries potato seasoning or get creative using different mixed Mediterranean herbs or a masala mix . – the quantity depends on how much peels you have so taste the mix first to get the best result #fyp #foryoupage #contentcreator #zerowaste #onion #garlic #zerowastetips #zerowastehacks #zerowasteliving #zerowastetiktok #easyrecipe #veggiescraps #ecofriendly ♬ Bach unaccompanied cello suite “Prelude” – Jianteng

    They can be medicinal

    Some peels that we’d normally consider inedible in their whole form have exceptional health benefits. Citrus peels like those of oranges, lemons and grapefruit contain large amounts of flavonoids, which have many medicinal benefits such as being anti-cancer, anti-inflammatory and antiviral. To make them more pleasant to eat you could grate them and use them as zest, or cut them into strips and add them to salads or smoothies, or even turn them into treats like orange marmalade or lemon curd. You can also benefit from using them on your skin too, thanks to their antibacterial and antimicrobial properties. When applied topically – such as ground up into a paste and used as a face mask – they can improve pigmentation, inflammation and even increase the skin’s elasticity to reduce signs of ageing.  

    READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?

    It’s more convenient

    We get it. We’re busy, and so are you. Saving time on meal prep could mean…just leaving the peel on! Think: shorter times to prepare school lunches or dinners – and the skin on means you’ll preserve the natural moisture in them too.

    In many cases, such as with avocadoes or pineapple, the skin is simply too rough or prickly to eat. While in other cases, people may peel items in order to get rid of the residue of pesticides that could be on them. However, it’s worth considering that peeling isn’t completely fool-proof, so these pesticides may still reach inside the fruit. Because of this, it’s more worthwhile to try and source organic food that limits or even cuts out the use of harmful chemicals for pest control. Beyond this, you can also remove much of the pesticide residue by washing – so invest in a good scrubbing brush to wash them thoroughly before eating them – peel on of course! More

  • 125 Shares

    in fitness and body

    8 Easy Core Yoga Poses That’ll Fire Up Your Abs

    Amy Dixon, an exercise physiologist and group fitness manager, has created this workout that builds muscle, improves flexibility, and melts away stress. Big bonus: these core yoga poses will fire up your abs.

    These moves roll yoga and strength into one neat package. They’re so effective because each exercise calls on your entire core and requires balance (thanks to the yoga moves), so your whole body, not just the targeted muscle, works through its full range of motion. Tackle the moves two non-consecutive days a week and you’ll notice sleeker definition – and a calmer mindset – within four weeks.

    Lateral Bend And Reach

    This core yoga pose works the core, shoulders, hamstrings and inner thighs.

    Grab a pair of dumbbells and stand with your feet about 1.2 metres apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

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

    Dog Press

    This core yoga pose works the core, shoulders, pecs, lats, back and hamstrings.

    Stand a bit behind a Bosu. Bend into down­ward dog, placing your palms about 12 centimetres apart on the dome and lifting your hips towards the ceiling (A). Place your right hand a metre in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a push-up (C). Step back into downward dog. That’s one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

    Rock The Boat

    Works entire core.

    Draw your knees towards your chest, lift your head and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

    READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

    Dive & Roll

    Works back and glutes.

    Place a weighted bar half a metre in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar towards the Bosu as you lower your legs towards the floor (B). Roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

    Trainer TipKeep your neck in line with your spine throughout the move.

    Crescent Lunge and Row

    Works back, glutes, hamstrings and quads.

    Grab a three-to-five kilogram dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forwards with your left leg until your left knee is bent at 90 degrees. Lower your torso as close as possible to your left knee, as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set. Do three sets, resting for up to 30 seconds between sets.

    Trainer TipKeep your rowing arm close to your side.

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

    Tricep Warrior

    Works core, triceps, glutes, hamstrings and quads.

    Grab a pair of two-to-four kilogram dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about half a metre behind you (A). Bend forwards from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That’s one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

    Bicep Warrior

    Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs.

    Grab a pair of two-to-four kilogram dumbbells and stand with your feet about a metre apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee at 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side. More

  • 125 Shares

    in fitness and body

    10 Reasons Why You Should Take Up Cycling In 2023

    The benefits of cycling finally got their dues during lockdown, when the number of people going for a ride increased by 200% on weekends and 100% on weekdays. 

    I got into cycling, and I’ve never been into cycling in my life. I didn’t even know what cleats were. I really got into it, and I really, really enjoyed it.
    Michelle Keegan 

    Back then, it was all about outdoor cycling. The beauty of cycling (and one of the biggest benefits) is that it takes so many different forms; maybe you’re one of said people who swears by getting outdoors for long countryside rides, while some of you might live for intervals on the Peloton parked in your living room, or the exercise bike at your local gym. Whichever shape your cycling sessions take, know that the benefits of cycling apply to all.

    Here are 10 reasons to consider taking it up in 2023. On your bike.

    1. It’s a low-impact form of cardio

    Loui Fazakerley, a sports performance coach and keen cyclist at It’s Only A Hill, tells us:

    ‘Cycling, as a low-impact workout, is much easier on the joints and your skeletal system than most cardio workouts, like running and HIIT workouts that involve jumps such as burpees. But cycling is still a great cardio workout for your lungs.’
    Loui Fazakerley

    And you don’t necessarily need to get outdoors; one 2019 study in the journal Medicina found that indoor cycling could improve your aerobic capacity, i.e. your cardiovascular system’s ability to provide your working muscles with oxygen, which it then uses for energy. It’s a no-brainer for anyone suffering with, or recovering from, injury. But remember that weight-bearing activities are required for promoting bone density – these include walking and strength training.

    2. Cycling is a great way to sightsee

    ‘A big benefit of cycling is that it gives you a huge sense of freedom. It is a great way to see the city or the countryside, and cover more ground than you can on foot,’ Fazakerley explains.

    3. It’s a mood-booster and stress-reliever

    Cycling is proven to ease stress and anxiety by calming external thoughts and forcing you to concentrate on your cadence and any speed or incline you might be working with. Fazakerley adds, ‘Once you’re confident and proficient on the bike, you can find yourself zoning out into a state of meditation, when out in quiet country lanes or on quiet roads.’

    One study found that the positive mental feelings that come from cycling are largely down to the release of endorphins in your body, which counter the production of cortisol (the stress hormone). The same research also found that cycling outside increased these effects.

    4. It’s a good way to socialise

    ‘Cycling is a great way to meet new people at one of the many cycling clubs across the UK,’ Fazakerley says. ‘Whether you want to ride fast or just want to have great conversation on or off the bike, there is a cycling club out there for you. Rides – more often than not – usually have a coffee stop in the middle, or the end… or both! The coffee is usually accompanied with a slice of cake, too. Remember, a healthy and happy life is all about balance.’

    5. Cycling can help with weight loss

    If you’re a loyal WH reader, you’ll know by now that there are plenty of factors to consider if you want to lose weight: your nutrition, NEAT exercise levels, sleep habits, and stress levels, to name a few. Studies have shown that cycling can also help, by reducing body fat and increasing muscle, which encourages healthy weight management since the more muscle mass you have, the more calories you burn at rest. Other studies have also shown that complementing cycling with sprint and weightlifting can contribute to weight loss, by increasing your metabolism and building muscle.

    You can also read: What You Need To Know About Doing Cycling Classes For Weight Loss

    6. Cycling can be adapted to suit all levels

    As the age-old adage goes, anything once learned and easy to resume is ‘like riding a bike’. So long as you’ve done it before, you’ll be able to do it again, so a big benefit of cycling is that it appeals to both beginners and advanced exercisers. Once you’re back on the saddle, you can adapt your cycling workout to suit your fitness level; go for low intensity if you’re just getting used to it, or try sprint or incline intervals if you’re up for a challenge.

    7. It’s good for the environment

    One benefit of cycling that can’t go without mentioning is its environmentally friendly nature. Recent research found that commuting by bike over car once a day, decreases your carbon footprint by 67%, while it takes approximately 5% of the materials and energy needed to make a car, and a bike produces zero petrol. We rest our case.

    8. Cycling builds muscle

    ‘It strengthens your quads, glutes, hamstrings and calves,’ says Fazakerley. ‘To make sure you’re getting the most resistance, make sure you push and pull down on every pedal with equal effort, rather than pushing down and letting the pedals spring back up. The pushing will activate your quads and the pulling will activate your hamstrings.’

    Change gear for a higher resistance on a standard outdoor bike, or increase the resistance on the notch of an indoor exercise bike to do so. A 2015 study proved that cycling certainly can help increase your muscle mass, but you’ll need to incorporate resistance training in your routine to achieve your full strength potential.

    9. It saves time and money

    If you’ve got this far in the article, it should be pretty clear that the health benefits of cycling abound, but there are practical pros to outdoor cycling, too. For one, cycling as a mode of transport will save you money on all the public transport/petrol you may use otherwise. What’s more, you’ll spend less time sitting in traffic, or queues at car parks, bus stops or train stations. Go figure.

    10. Cycling could help you live longer

    A study published in the journal Sports Medicine showed that those who habitually travel by bike live longer, healthier lives. The review looked at 17 previous studies with a total data set of 478,847 participants and found that ‘casual cyclists’, a.k.a. people who consider cycling a way of life as opposed to a get-fit-quick fix, had a 23% higher chance of avoiding premature death, as well as a significantly reduced risk of cardiovascular illness.

    The article Benefits of cycling: 10 reasons to take it up in 2023 was originally published on Women’s Health UK More