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    Here’s Exactly How To Start Working Out Again, After A Winter Hibernating

    How to start working out again: a thing I very nearly actually googled after a looong winter spent eating my frustration at colder weather and cuddled up with my loveable pup.
    And if squeezing your butt into suspiciously tight jeans has you staring guiltily at your gym tights, know that you’re not alone.
    Head of Marketing at Ignite Fitness, Kerry-Anne Mathieson, says that they see a big influx of current and new members visiting their gyms around Spring. “There is a general downward trend of gym access during the colder months, with people opting to stay indoors rather than sweat it out at the gym – it’s human nature,” she says. “With the warmer weather and longer days around the corner, people are more likely to hit the gym again!” she says.
    Phew. But where to start?
    How To Start Working Out Again
    Eduan James, a Fitness Specialist for Ignite Fitness, says we should take things slow. Nothing is more demotivating than having these lavish ideas of the perfect body and daily Green Goddess smoothies and then falling off the wagon. Rather start with a few benchmarks: how many squats can you do before you’re winded? How many skips on your skipping rope? Use it as a benchmark to improve – an exciting new challenge!
    When you’re measuring yourself and your progress, try getting an assessment at the gym, says James. They’re free, and can help you get on the right track and accurately pinpoint areas to work on. Maybe you’d like to get more flexible, or stronger? Maybe you’d like to be faster. Getting an assessment can help with narrowing that down. “You can also take some progress photos of yourself, sometimes progress is best seen comparing 2 photos,” says James.
    READ MORE: These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time
    Also, James reckons we should try more things: boxing, spinning, or even a rebounding class. “We recommend trying it all and deciding which type of training makes you and your body happy (and wanting more). Mental, as well as physical strength, is key, and both can be achieved in the gym!” he says.
    When it comes to a regular workout, Melissa van den Berg, Arena coach at Somerset West’s Ignite Fitness gym and performance sports graduate, has put together an easily achievable workout to do for even the newest of newbies. It’s simple: start small and work your way up, adding more reps or heavier weights as you begin to feel stronger and more confident.
    The Body Refresh Workout
    You’ll need: 
    One mat
    A set of dummbells
    A can-do attitude

    READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules

    The Workout
    Do 4 sets of 10-15 reps. Rest as you need to throughout and inbetween sets.

    Kettelbell Goblet squats
    Romanian Deadlifts into bent over row
    Backwards lunge & bicep curl
    Sumo deadlift high pull
    Push up

    The Core Workout
    Do 3 sets of 20 reps for each:

    Crunches
    Russian twist
    Mountain climbers More

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    These Banana Muffins Actually Alleviate PMS And Cramping

    Banana muffins: not totally at the top of the list of items you’re grasping for when you’re in the throes of PMS. But, while chocolate is your bestie, try pairing it with this recipe.
    Here’s why: Bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression, and other PMS symptoms. And buy yoghurt that delivers calcium and vitamin D: the dynamic duo has been shown to slash PMS symptoms by up to 40 percent. Add magnesium-rich walnuts to the mix – the mineral, which may reduce irritability and stabilise blood sugar, can help you control PMS-fueled “I want to devour everything” urges.
    READ MORE: 4 Delicious Desk Lunches That Don’t Involve Bread
    Banana, Yoghurt And Walnut Muffins
    Prep: 10 min Cook: 22 min
    Ingredients1 1/4 cups oatmeal1/2 cup rice flour1/4 cup ground flaxseed1 tsp baking powder1 tsp bicarbonate of soda2 eggs, beaten1/4 cup plain yogurt3 medium ripe bananas, mashed1/2 cup honey1/3 cup grapeseed oil1/4 cup walnut pieces
    READ MORE: 6 Milk Alternatives You Should Consider If Dairy Is No Longer Your Friend
    Method1. Preheat oven to 190°C.2. In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder and bicarbonate of soda.3. In a separate bowl, combine the eggs, yoghurt, bananas, honey and oil. Add flour mixture and fold in the walnuts.4. Spoon the batter into paper-lined muffin trays. Bake for 20 to 22 minutes or until the tops spring back when lightly touched. Cool on a wire rack.
    Makes 12. Per 83g muffin: 921kJ, 10g fat (1g sat), 160mg sodium, 31g carbs, 3g fibre, 16g sugars, 4g protein
    Here are 5 easy detox dinners that taste exactly like comfort food. Plus: 6 wintry oat recipes that’ll kick-start your day. More

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    All The Things To Braai This Public Holiday If You’re Vegan

    Vegan braai ideas: a concept so wild that your meat-eating friend, who’s hosting the shindig, is already shvitzing thinking about it. And with all the public holidays on the SA calendar, a braai is going to be hard to skip.
    Never fear: braaiing as a vegan just takes a bit of lateral thinking. Sure, you aren’t hankering after a smokey lamb chop, but you could definitely murder a crispy potato, some mielies, a plant-based burger or two and some smokey baba ganoush.
    Here are a few vegan braai ideas for your next foray:
    Burger With All The Trimmings
    For the burger:
    1 Fry Family Food Co Chicken-Style burger
    2 slices tomato
    2 slices gherkin (sliced lengthways)
    A few rings of red onion
    2 lettuce leaves
    1 burger roll (sesame rolls are amazing here)
    For the spicy mayo:
    1 tsp B-Well Canola mayo (it’s vegan)
    1 tsp Sriracha
    1 tsp tomato sauce
    1 tbsp finely grated onion
    Salt and freshly ground pepper

    READ MORE: 11 Things You Didn’t Know Were Totally Vegan
    Method
    1/ Place the burger patty onto the fire over a medium heat. Let it cook for a few minutes each side until the crumbing is crispy and the patty is heated through.
    2/ In the meantime, prep the burger bun. To make the spicy mayo, mix the ingredients together and season with salt and pepper to taste. Spread the sauce onto the inside top and bottom of the bun, then place the lettuce and cooked burger patty onto the bottom of the bun.
    3/ Layer the remaining ingredients and finish with a small sprinkling of salt and pepper.
    Note: you can replace the burger patty with a giant mushroom. Just cook on the braai wrapped in tinfoil with a glug of olive oil, salt and pepper and a sprinkling of thyme (or your favourite herb).
    READ MORE: “I Turned Vegan And Was Finally Able To Lose Weight”
    The Ultimate Potato Salad
    6 potatoes
    Finely chopped red onion
    8 gherkins, finely chopped
    Vegan mayo
    Salt and freshly ground black pepper
    Method
    1/ Boil the potatoes in salted water until a skewer pierces the flesh easily, but the potato still has a bit of give (you don’t want the salad to be mush).
    2/ Once cooked, remove from the pot and allow to cool completely (chopping and mixing the potato with the rest of the ingredients while hot will turn it to mush). Once cool, chop into decent-sized chunks.
    3/ Place the potato in a bowl and add the onion, gherkin and enough mayonnaise to cover the potato pieces. Mix together well, being careful not to smash the potato pieces too much, and season to taste.
    Braai-style Baba Ganoush
    2 large eggplants
    3 cloves garlic
    Olive oil
    2 tbsp tahini (get the good stuff at Faithful To Nature)
    Juice of 1 lemon
    Salt and freshly ground black pepper
    Method
    1/ Place the eggplants directly onto the braai grid, a bit to the side so they aren’t over the hottest coals. Let them cook, turning often, until they begin to collapse in on themselves. Meanwhile, wrap the garlic in some tin foil with a splash of olive oil and place on the grill. Let them cook for 10 to 15 minutes or until soft and sweet.
    2/ Once the eggplants have cooled down enough to handle, cut them in half lengthways and scoop out the flesh into a bowl.
    3/ Add the garlic cloves, a good glug of olive oil and the rest of the ingredients before seasoning. Adjust the seasoning to taste, adding more lemon juice, olive oil and tahini if you prefer.
    4/ Using a hand-blender, blitz the mixture to your desired consistency (if you like chunks of eggplant, only do a few blitzes. If you prefer it smooth and creamy, give it a good go with the blender).
    5/ Pour into a serving dish and serve with crudités and slices of fresh bread.
    READ MORE: 3 Common Mistakes Newbie Vegans Make That Lead To Weight Gain
    Wanita’s Braaied Hummus
    Deputy editor Wanita made this hummus for the office and it was an instant hit. The braai flavour adds an amazing dimension to this classic dip.
    1 can chickpeasPaprika1 tsp crushed garlicOlive oilLemon juice
    Method1/ Make a braai.
    2/ When the coals are ready, drain the chickpeas, keeping the aquafaba aside, and pour them into a veggie braai pan, basted with olive oil.
    3/ Liberally sprinkle paprika over the chickpeas, shake the pan once, then sprinkle on some more so the chickpeas are coated on all sides.
    4/ Add some wood chips or shavings to the coals to produce smoke and braai the chickpeas until they become darker and start smelling like bacon (about 5 to 10 minutes). You’ll need to shake the pan every now and then so they don’t burn.
    5/ Once cooked, remove from the heat, pour into a deep container and blitz together with the garlic, a dash of olive oil, four squeezes lemon juice and a little aquafaba until it reaches your desired consistency. Season with salt and pepper to taste.
    6/ Serve with crudités, veggie chips and slices of fresh bread.
    Braaied Potatoes
    An oldie, but it’s definitely a goodie – and a great side with nearly anything.
    Potatoes
    Method
    1/ Wrap the potatoes in tinfoil and place in the coals of your braai. Cook until crispy and cooked through.
    2/ That’s it.
    READ MORE: 8 Vegan Food Swaps That Are Total Game-Changers

    Grilled Falafel Pita Breads
    4 Fry’s Family Food Co falafels
    1 pita bread
    2 tbsp hummus
    Grated carrot
    Cucumber slices
    Tomato slices
    Thinly sliced red onion
    2 tbsp tahini (get the good stuff at Faithful To Nature)
    Salt and freshly ground black pepper
    Method
    1/ Place the falafels onto the braai over coals that aren’t too hot. Let them cook, turning occasionally, until heated through and crispy. Remove and set aside.
    2/ Meanwhile, place the pita bread onto the braai over coals that aren’t too hot. Cook a few minutes each side until lightly crispy – watch them carefully in case they begin to burn. Remove from the braai and cut in half lengthways.
    3/ To assemble, spread the hummus inside of the pita halves. Next, layer the carrot, cucumber, tomato and onion along one side of the pita (so you have space for the falafels and get a bit of everything with each bite). Place the falafels inside the pita.
    4/ Finish with a generous drizzle of tahini over the top and a sprinkling of salt and freshly ground black pepper. More

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    How Strong Are You, Really?

    Fact: your skeleton renews itself every seven to ten years, modelling and remodelling to increase bone mass, remove damaged bone and reshape itself. By upping your body’s supply of calcium, phosphorous and magnesium, you can create a top-notch structure that’ll support you through pregnancy, Ironmans and heavy grocery bag runs.
    Avoid Injury
    If you’re not taking in the right nutrients, you might find yourself struggling with decreasing bone density – a one-way street to osteoporosis and Injury Town. A little self-care now will go a long way towards helping stay strong, right down to the bone. 
     Meet The Heroes

    Ca: Calcium strengthens bones and teeth and gives them structure.
    Vitamin K2: regulates bone remodelling, assists with calcium absorption and prevents the accumulation of calcium in blood vessels.
    Vitamin D3: inhibits bone resorption, increases the effect of vitamin K and helps with the absorption and urinary loss of calcium.
    Get Them In
    While you can get K Vitamins in cheese, egg yolk and dark, leafy greens, our efficient bodies use them quite quickly and we run low when not taking them in regularly. Our calcium supply is often lacking, too. Menacal’s got all these in one simple supplement that maintains your body’s optimal levels, so you’re good to go in CrossFit class and beyond. 
    To invest in stronger bones, click HERE
    *In Partnership With MenaCal7 More

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    Run In Comfort Over Any Distance With The New Under Armour HOVR Infinite 4

    Spring is a great season to start upping your running game and we’ve been testing for the perfect pair to make you excited to get out and run, while covering all your running needs at the same time. 
    The great thing about the UA HOVR Infinite 4 is the versatility of the shoe like this covers all the bases. Whether you’re going for a short run or taking on those long-distances, the new HOVR Infinite 4 is the queen of comfort. Much like its predecessor, Under Armour’s game changing HOVR Infinite range is a go to running shoe for all types of runners across the globe.
    What’s New? 
    Unboxing the new addition to the UA HOVR family you will immediately notice the exciting new look from this extensive makeover, and the new changes do not disappoint. The most important part of any road shoe is the midsole and its ability to keep you in comfort for the duration of your run so that the energy you put in is channeled into your pace, rather than worrying about any troubles with your feet. UA have kept the reliable, smooth, secure feel of the infinite by changing the cushioning midsole system, rethinking the outsole and simplifying the upper, resulting in a lighter, softer and more durable every day running shoe.
    High Impact
    The change of the midsole has been a significant technical mashup to deliver more efficient cushioning. By unwrapping and flipping the UA HOVR cushioning you now get a smoother sensation as the foot moves through the natural gait cycle, which for most runners starts with a heel strike. From here, most of the impact is absorbed in the midsole with a smooth transition to the toe off. A new upper has simplified the amount of fabric used to result in just one-piece of airy mesh, which means a lighter ride, and together with the 3D moulded insole, cradles your foot to help keep it securely in place. 
    Miles of Comfort 
    Coming back to the gait, we approve of the outsole makeover, which reveals anatomically placed deep flex grooves to provide flexibility in key areas to work with the natural forces in your stride and smoothly take you through each cycle to build up a smooth rhythm of running. This means you save energy. Unless you burn it on going even faster – recommended!
    New carbon rubber lugs under the heel offer improved traction and durability in high-impact strike zones to help propel you forward with greater confidence – another reason to up the tempo!

    At A Glance 

    Engineered mesh upper is extremely lightweight & breathable, with strategic support where you need it
    3D-molded sock liner cradles your foot for enhanced step-in comfort
    Responsive UA HOVR cushioning reduces impact, returns energy & helps propel you forward
    Anatomically placed, deep flex grooves offer flexibility in key areas
    Carbon rubber pods under the heel deliver greater traction and durability for those high-impact strike zones

    Stay Connected
    What we love about the whole Under Armour running range is the standard inclusion of Bluetooth in every pair of shoes. The insert in the heel records the data of your running gait, step count, ground contact time, strike angle and a whole lot more insight to analyse post run on the, free to download, MapMyRun app for your phone. It’s a simple matter of pairing your app with your shoe and then you don’t even need to run with your phone as the shoe itself is recording all the metrics. If you do run with your phone you can get the added benefits of having a real-time virtual coach advising you while you’re running. Bring on a spring full of running. 
    The new HOVR Infinite 4 is available in multiple colourways at Under Armour Brand House stores nationwide as well as online for R2899: www.underarmour.co.za
    *In Partnership with Under Armour More

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    Exactly How To Include Fibre In Your Diet To Reduce Bloating

    If you’re turning your nose up at beans and broccoli for fear of that universally-hated bloat, we’ve got bad news for ya. Eating fibre to reduce bloating is a winning strategy and keeping regular by eating a balance of fibre-rich foods is going to be a much better strategy than chomping on prunes after a week of nothing but pasta and pizza.
    In fact, on average we take in 60 per cent or less of what’s recommended. A high-fibre diet has many essential benefits including improving your digestive system and reducing the risk of certain chronic diseases in the long term.
    One of the barriers to increasing intake may be the lurking myths which discourage people from focusing on high-fibre foods. Kellogg’s Nutrition and Public Affairs Manager as well as Registered Dietitian, Linda Drummond, shares the facts to clear up some common misconceptions…
    Fact: It’s best to eat your fibre
    The World Health Organisation recommends a daily intake of at least 25g per day for adults*. This requirement can be met by taking small steps to increase food sources each day. Fibre-rich foods offer additional intrinsic nutrient benefits such as vitamins, minerals and phytochemicals.
    The naturally occurring combination of these nutrients can never be perfectly replicated or manufactured. Despite supplements being available on the market, experts agree that when looking for particular nutrients, food sources are the best choice.
    To meet the daily recommendation, choose a high-fibre breakfast every morning, eat at least five servings of fruit and vegetables each day and replace animal protein sources with a vegetable source such as beans or legumes regularly.
    READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
    Fact: Not all fibres are created equal
    Skipping this essential part of your diet? Read these facts and you may consider adding a few apples and bran flakes to your breakfast…
    There are many different types of fibre from different food sources, which play unique roles in the body, contributing to overall well-being. Wheat bran, composed mostly of insoluble fibre, is the most effective cereal to promote regularity. Apples, barley, carrots, legumes and oats are rich in soluble fibre, which has a cholesterol-lowering effect.
    Other benefits of a high-fibre diet include helping to achieve normal blood sugar levels and to assist in the maintenance of a healthy body weight. By including a variety of different sources and types of it in your diet, it’s possible to improve several functions of the body.
    READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
    Fact: It isn’t just for constipation
    The benefits of regular and adequate intake, nutrition experts all over the world agree that most carbohydrate-based foods eaten on a daily basis should be a source. In fact, the South African Guidelines for Healthy Eating, which provide nutrition messages to the general public, recommend that everyone should have an intake of at least 25g per day to ensure healthy functioning of the gut, as well as decreased risk for lifestyle-associated chronic diseases.
    Increasing the intake (particularly wheat bran) prevents food from lingering in the digestive system, which can cause you to feel bloated and uncomfortable. By absorbing water and creating bulk, it speeds up the passage of food through your system, helping to prevent constipation.
    Fibre helps food move through the digestive system and plays a bulking role so that undigested food can be more easily eliminated. Fibre plays a vital role in helping keep the walls of the digestive tract healthy. A high-fibre diet can help to reduce that bloated feeling.
    When beginning to increase your intake, do so slowly to allow your body to become accustomed to the change. This will help to ensure that you do not experience bloating with a sudden increase in fibre intake.
    READ MORE: Here’s What Happens When You Stop Eating Sugar, According To Nutritionists
    Fact: There are risks associated with following a low-carb diet
    One of the risks of following a low-carb diet is that it would be even more difficult to meet one’s requirements, as the major sources of fibre are also sources of carbohydrate. By not meeting your requirement, there is a risk that you may experience digestive discomfort and constipation, as well as an increased chance of developing chronic diseases in the long-term. More

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    Fire Up Your Workout Sessions With The HUAWEI FIT WATCH 2

    Picking the right smartwatch to track your fitness can be daunting, we know. You need to consider its compatibility, what type of sport the watch supports, whether the battery will last throughout your workout sessions and if you will have access to messages and important calls. Most importantly, you need a watch that will support and enhance your performance.
    Look no further because The HUAWEI WATCH FIT 2 is exactly what you need. With a sleek and fashionable design, Bluetooth calling and instant message reply, durable battery life, comprehensive health management and fitness tracking, in addition to a myriad of convenient life assistant features, it is the ideal companion. 

    Here are all the reasons we’re loving this smartwatch:
    1/ You Can Stay Mobile And Connected While Improving Your Fitness 
    The HUAWEI WATCH FIT 2 now comes with a built-in speaker. Um, yes please! Whether it is doing chores at home, walking, running, cycling, or hiking, phone call information can be pushed to the watch instantly. You can answer and hang up calls through the smartwatch by tapping the button without taking out your smartphone, providing an effective and convenient experience.
    If you aren’t available to answer your phone, you can quickly reply with a short message. The reply can be customised in the HUAWEI Health App, allowing you to always stay online and not miss out on anything important. You can also reply quickly to messages via instant messaging apps from the HUAWEI WATCH FIT 2 itself.
    Plus, with exclusive fitness animations, voice-guided warm up stretches for common workouts, including running, cycling, and swimming, you can get the most out of every training session. 
    READ MORE: Why The HUAWEI Watch GT 3 Pro Is The Best Smartwatch Of 2022
    2/ It Has A Battery Life That Goes Beyond Your Training Sessions
    The HUAWEI WATCH FIT 2 features a large battery in its compact design. To ensure a comfortable and uninterrupted experience, this smartwatch supports fast charging technology.
    With a 5-minute charge, the HUAWEI WATCH FIT 2 can be used for up to 24 hours. Under typical usage scenario, the smartwatch can be used for 10 days and 7 days in heavy usage scenarios. 

    3/ You’ll Get A Health Manager For Smarter Living 
    The HUAWEI WATCH FIT 2 provides all-round health management such as SpO2 monitoring, heart rate, sleep, stress and breath monitoring to help you keep track of your physical changes. At the same time, with the HUAWEI Health App on the smartphone, it can synchronise health-monitoring data in real time.
    Working out, mental health and sleep are at the core of a healthy lifestyle. The HUAWEI Health App is fully upgraded with the healthy living management, which helps to develop self-discipline workout routine and active health management.
    Through personalised settings, you can receive regular reminders such as health challenges, daily water intake, medication reminders, daily mindfulness, early sleep reminders and exercise volume. It will also send reminders to ensure you practice good and healthy living habits during busy times. We *looooove* this!
    READ MORE: 3 New Functional And Fashionable HUAWEI Wearables You Need RN
    4/ It Is Your Personalised Sports Companion
    Lastly, it is based on HUAWEI’s running ability index (RAI), which can assess user’s ability based on height, weight, age and other physical conditions, alongside historical running data to create a customised personal running plan for every user.
    The HUAWEI WATCH FIT 2 also supports offline music playback meaning you can manage your desired music playback through mobile apps, match different playlists to different sports and enjoy your music anytime, anywhere. 
    If you are looking to enhance your performance while training for your next race or simply want to beat your previous sport’s records, then the HUAWEI WATCH FIT 2 is a great companion. You can connect to all calls and messages whilst on the go, go beyond your scheduled time with the long-lasting battery and track your health with the SpO2 monitoring, heart rate, sleep, stress, and breath monitoring function. What more could you want?
    For only R3 299 you can get the HUAWEI WATCH FIT 2 from the HUAWEI Online Store and at selected retailers. 

    *In Partnership With HUAWEI More

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    A Battery That Has Your Back, Literally

    FAQ: How long will my Garmin smartwatch battery last?
    Answer: Longer than most other smartwatch brands — that’s for sure! If you find yourself charging your smartwatch overnight, regularly, then know that your smartwatch is falling short. A smartwatch battery life that only lasts a day — or even just a couple — means that you’re missing out on  accurately tracking your body’s physiological metrics. 
    We hate to be the bearer of bad news, but eeerrr…a smartwatch that spends more time in the charger than on your wrist gives a less accurate picture of your overall health and fitness status — not to mention that you’re missing out on the smart notifications you’ve come to rely on.  
    READ MORE: The Garmin Forerunner 255 Series Is A Perfect Match For Racing Addicts
    The Venu SQ gives you 5 days of battery life before having to recharge.
    Luckily, you have a reliable friend in Garmin smartwatch batteries. They last a long time, and we mean a long time! At minimum, you should be getting up to 5 days of battery life before having to recharge (Venu SQ) — and up to 50 days maximum. (Yep, you read right – the Garmin Enduro™ for instance, boasts up to 50 days in smartwatch mode — or 65 if you’re using solar charging.) It all depends on the features that matter most to you and the smartwatch that’s a great fit for your lifestyle!
    The Garmin Enduro™ boasts up to 50 days of battery life in smartwatch mode
    *In Partnership with Garmin More