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    These Pilates-Fusion Moves Strengthen, Lengthen And Tone

    By Caitlin CarlsonIn most areas of life, taking a shortcut often leads to diminished results (remember when you tried to cut your own “Rachel” layers?). But this Pilates-fusion workout can certainly give you all the results in less time.
    Hybrid workouts can get you a hot body in half the time! One of the best ones we’ve discovered: SLT (strengthen, lengthen and tone), a programme in the US that incorporates the controlled, toning movements of a classic Pilates class and adds intensity by cranking the pace to full throttle (no stopping to rest between moves!). “You develop flexibility and core strength, get your heart pumping and literally feel your muscles quivering,” says its founder, Amanda Freeman.
    READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout
    Classes use a Megaformer, a souped-up Pilates-like machine that works multiple muscle groups to torch kilojoules and amp up strength. Score the same perks at home with this SLT-inspired workout from Freeman.
    At a four-count pace, do as many reps of each move as you can for one minute before moving to the next exercise. Start with the spoon, then do the next three moves on your left side to totally exhaust the muscles before repeating them on the right. Rest for 30 seconds, then repeat the whole series twice more.
    The Pilates-Fusion Workout
    Spoon
    Remember to activate your core! Stand in front of a chair with a towel under both heels. Reach back and grip the front edge of the chair so that your butt hovers over and slightly in front of the seat (A). Lean forward and pull the towel towards the chair without bending your legs (B), then slowly push back to start. That’s one rep.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
    French twist
    Start in plank position with your arms shoulder-width apart and toes resting on a towel. Cross your left foot over your right at the ankle (A). Keeping your legs straight, pike your body to slide the towel a few centimetres closer to your arms (B). Push back to start. That’s one rep.
    Curtsy
    Get on your hands and knees (tabletop position). Extend your left leg straight behind you (A), then bend it, crossing it over your right leg as close to the back of your knee as possible (B). Return to tabletop position. That’s one rep.
    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
    Serve the platter
    Place your left foot on a towel slightly behind your right. Hold dumbbells at waist height, elbows bent 90 degrees, palms up (A). Slide your left foot back into a lunge as you straighten your arms (B). Reverse to return to start. That’s one rep. More

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    Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

    Whether you’re trying to lose 2kg, 5kg or 10kg, there are simple tips to follow that’ll shift your mindset and get you on the path to success.
    Enhance your weight-loss efforts by following these diet tips from dietician Leslie Bonci, the co-author of Run Your Butt Off!
    Losing 2kg
    Eat often. Eat small amounts every few hours. It can help your body burn kilojoules instead of holding on to them.
    Pick protein. Protein keeps you feeling full longer, burns kilojoules and helps your muscles recover. Include it at every meal.
    Beat bloat. Avoid excess salt, limit food like broccoli and beans and add lemon to your water (it acts as a natural diuretic).
    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    Losing 5kg
    Scale back. Serve dinner on a salad plate and pour cereal into a mug rather than a bowl. Experts say you’ll think you’re eating more than you actually are.
    Slow down. Sip water and set your fork down after every few bites. There’s lag time between your stomach feeling full and your brain getting the message.
    Slurp your starters. Opt for a broth-based soup as your appetiser. It can curb cravings and also help prevent overeating during your meal.
    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

    Losing 10kg
    Take note. A study found that those who kept daily food logs lost twice as much as those who didn’t. Many people underestimate how much they eat – seeing it all in black-and white can be a reality check.
    Find balance. Experts say that people with a lot of kilos to lose get overwhelmed by counting kilojoules and give up. Keep it simple by divvying your plate into thirds: one-third protein, one-third veg and one-third whole-grains.
    Swap smart. Restricting food can increase your cravings and lead to off-the-wagon binges. Craving a biscuit? Have it, but swap it for your afternoon hot chocolate or pretzels.
    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight More

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    Feel Strong And Powerful With This Explosive 15-Minute Workout

    By Wanita Nicol, equipment sponsored by REBEL Elite Fitness
    If you’re looking to find your strength and power, that high after you’ve completed something particularly tough, look no further than this explosive 15-minute workout.
    This workout combines fat-busting movements with strengthening exercises to tone your whole body – with emphasis on the wobbly bits around your butt and legs. Perform these moves as a circuit three or four times a week. For each exercise, do all required reps without rest, rest for up to a minute, then move on to the next exercise. Once you’re done, repeat the entire circuit for a total of three rounds. As you get fitter, decrease your rest time by 10 seconds. Always start with a quick warm-up — include shoulders, wrists and legs.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
    You’ll need: a step and a medicine ball (or any weighted object that’s easy to hold)
    Watch one of our WH staffers perform the moves for this 15-minute explosive workout:
    [embedded content]
    READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout 
    1. Step and Extend
    Stand about 30cm behind a sturdy box or step, feet hip-width apart, holding a medicine ball at your chest. Place your right foot on the box. Keeping your upper body straight, step up onto the box, straightening your right leg and extending your left leg out and back. Pressing the ball out explosively as you extend your back leg. Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12, then repeat on the other side.
    2. Donkey Kick
    Start in push-up position, legs extended behind you, feet together, hands under your shoulders. Keeping your legs together, brace your core and glutes, then kick both legs up simultaneously, bending your knees to bring your feet towards your butt. Try to land softly on the balls of your feet, back in the start position. That’s one rep. Do 12 to 16.Medi
    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
    3. Calf Raise
    Stand with your heels together and toes pointed out in a V shape. Slowly rise onto the balls of your feet. Hold for two seconds, then slowly return to start. That’s one rep. Do 10 to 15.
    4. Quarter-turn Squat Jump
    With feet shoulder-width apart, lower into a squat, arms straight down. Jump up explosively, swinging your arms overhead and rotating 90 degrees left in mid-air. As you land softly, immediately drop back into a squat. Reverse the movement to return to start. That’s one rep. Do 12 to 16.

    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

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    This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

    Looking for a healthy food take on chocolate cake? This light chocolate cake is gorgeous and moist as is, with no need for sugary ganache or icing.
    Chocolate cake can be deadly for your kilojoule count, since it’s packed with sugar, refined flour and oil. But you can easily substitute for a higher fibre flour, like oat or chickpea flour, that doesn’t compromise on texture and flavour. Also, try substituting sugar for honey or another sugar-free alternative for a sweet, decadent treat that won’t break the kilojoule bank.
    READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?
    What You Need

    250g cooked beetroot
    200g butter
    200g 70% dark chocolate
    4 tbsp hot espresso
    135g wholewheat flour
    1 tsp baking powder
    3 tbsp cocoa
    5 free-range eggs, separated
    150g castor sugar or sugar replacement

    READ MORE: 5 Mistakes Almost Everyone Makes When They Start New Year’s Resolution Diets
    Method

    Preheat the oven to 180°C.
    Grease a 20cm nonstick cake tin with a little Spray and Cook and line the bottom of the tin with baking paper.
    Purée the beetroot in a food processor.
    Heat the butter and chocolate in a microwave for 10 seconds at a time, or until just melted, then pour in the hot coffee and leave to cool slightly.
    Sift the flour, baking powder and cocoa in a bowl and set aside.
    Separate the eggs, then whisk the yolks in a bowl until frothy.
    Stir the eggs into the chocolate and butter mixture and fold in the beetroot.
    Whisk the egg whites until stiff peaks form, then fold in the sugar.
    Fold the sugar and egg whites into the chocolate mixture, then fold in the flour and cocoa mixture.
    Pour the batter into the tin and bake for 40 to 45 minutes, or until a skewer inserted into the cake comes out clean.

    SERVES 8. Per 158g serving: 2 215kJ, 34g fat (20g sat), 48g carbs, 140mg sodium, 4g fibre, 9g protein
    READ MORE: Exactly How To Make The Perfect Pizza On The Braai More

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    This Tasty Super Greens Pie Is The Best Way To Sneak In Your Veggies

    Make this vegetarian pie and your body will defs thank you for including all these greens in your diet. Trust us! Plus, we’ll show you the ultimate time hack to get in a workout while you’re cooking.

    How To Maximise Your Meal Time Prep

    Has your week gotten off to a far more frantic start than you anticipated? Or maybe you’re struggling to find the hours or minutes to fit in some exercise? We’ve got just the solution for you!

    READ MORE: Here’s How To Make The Viral TikTok Green Goddess Salad

    While your pie bakes, you’ll have 40 minutes to get bendy with our ​​Hatha Yoga Class with yoga and pilates instructor Duduetsang Phele. You’ll just need a yoga mat or big towel, a pillow and a small towel. Easy as pie!

    Check out the video below:

    [embedded content]

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

    Super Greens Pie

    Serves 8

    This vegetarian pie recipe was created by the amazing food and recipe writer, stylist and Instagram genie, Lucy Tweed. She is the creator of Every Night of the Week, an Instagram account full of recipes for people who don’t like recipes. We feel seen!

    And now she has a wildly entertaining and practical cookbook filled with shortcuts and permission to do it your own way. You can get your own copy of Every Night of the Week by Lucy Tweed here. It’s filled with tons of recipes that are just as easy and delicious as the one below.

    Ingredients

    1 Bunch rainbow chard, leaves removed and torn, stalks chopped into 1cm pieces

    6 Garlic cloves, chopped

    1 Onion, chopped

    2 tsp Ghee (olive oil is also fine)

    1 Bunch kale, chopped into 4cm pieces

    250g Frozen spinach, thawed, drained

    Sea salt and freshly ground black pepper

    500g Fresh ricotta

    2 Eggs, lightly beaten (reserve 1 teaspoon for the egg wash)

    Handful of dill, chopped

    Handful of flat-leaf parsley leaves, chopped

    Handful of mint leaves, chopped

    Grated zest and juice of 1 lemon

    250g Halloumi, grated

    1 tsp Dried oregano

    1 Rectangular sheet (or 2 squares) good quality shortcrust pastry

    1 Rectangular sheet (or 2 squares) good quality puff pastry

    1 Tbsp Black and white sesame seeds

    Optional Ingredients:

    Lemon wedges

    Sriracha and kewpie mayonnaise (yes, we know it defies tradition)

    Method

    Preheat the oven to 180°C.

    In a large frying pan over medium heat, fry the chard stalks, garlic and onion in the ghee for 10 minutes.

    Turn the heat to high, add the chard and kale leaves and fry for a further 5 Minutes

    Add the spinach and season with salt and pepper, then remove from the heat and allow to cool.

    In a large bowl, combine the ricotta, beaten egg (except the teaspoon you’ve remembered to keep back), dill, parsley, mint, lemon zest and juice, halloumi and dried oregano. Now stir in the chard mixture.

    On a large (50cm x 30 cm) baking tray lined with baking paper, place one rectangular sheet of shortcrust pastry or overlap two square sheets and seal at the centre.

    Spoon the ricotta and chard mixture on top.

    Top with the sheet of puff pastry, crimp the edges to seal completely and score using long diagonal slashes.

    Whisk together the reserved egg and 1 tablespoon water to make an egg wash. Brush over the pastry and sprinkle with sesame seeds.

    Bake for 40 minutes until golden and puffed, while you do some yoga. More

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

    These genius boxes, guides and meals take the guesswork out of going vegan and deliver delicious, nutritious meal ideas that’ll keep you going from Veganuary into infinity. Being vegan has seriously never been *this* easy.

    ProVeg Vegan App

    Wanting to go vegan? Try signing up for the ProVeg Veggie Challenge for one month. With their app, you can access easy-to-make recipes that’ll make your transition so much smoother.

    The Deli Basic Vegan box, R450

    Stock up on the essentials with this basic pantry box, containing the vegan Holy Grail: nutritional yeast, which mimics the flavour of cheese.

    READ MORE: 5 Vegan Breakfast Recipes To Help You Ace Veganuary

    The South African Vegan Cookbook, R305

    Eating oats every day? Mix things up with this essential cookbook, containing South African products in their recipes, no foreign or hard-to-find ingredients.

    Plated Convenience 7-Day Starter Pack, R1183

    If you’re wanting to eat plant-based but aren’t sure of meals (or are short on cooking time), simply try the Plated Convenience box, which comes with seven days of frozen meals you just need to pop out and heat. Zero brain cells necessary.

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

    Fit Food4U 21-Day Vegan Package, R1,319.88

    Get meals for 21 days (that’s basically your entire vegan month). They’re all vegan and nutritious, so you can focus less on what to cook and more on how good it feels to be vegan.

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

    UCook Veggie Meal Kits

    Trying to cook more? Try these ready-to-go cooking kits, with everything you need to make smashing vegan meals. You’ll learn new recipes to try later on, too.

    Dinnerbox Vegan Box, R945 for 10 meals

    Another ready-to-heat-and-eat meal box that’s totally vegan! Plus, with every purchase, you get four free soups. More

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    Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

    These moves, forming part of a killer leg workout, works *hard* to build lean muscle and firm those legs fast.
    The explosive moves (plyometrics) in this leg workout increase strength and help your body absorb impact to prevent injuries, says Juan Carlos Santana, director of the Institute of Human Performance in Florida.
    Warm up for 10 minutes and do two sets of eight reps twice a week. Or, slot them into your regular workout and witness the burn in your glutes, core and quads.
    Vertical Jumps
    Level: ModerateStand with your legs shoulder-width apart and your arms slightly in front of you. Squat down about 45 degrees and jump up as high as you can. Land on the balls of your feet, but make sure your whole foot touches the ground before repeating immediately.
    READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core
    Long Jumps
    Level: AdvancedStand with your legs shoulder-width apart. Get into a quarter squat and immediately jump forward as far and as high as you can. Bring your arms in front for balance as you jump. For a more challenging move, jump forward over obstacles like cones or sticks.
    READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall
    Lateral Obstacle Jumps
    Level: OlympianStand next to a step or cone with your feet shoulder-width apart and your hands in front of you for balance. Get into a quarter squat and jump as high as you can laterally over the obstacle, landing on both feet. As soon as you touch the floor, jump back the other way.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan More

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    3 No-Cook Lunch Recipes That Go WAY Beyond The Sandwich

    Load shedding starts and hunger strikes! Within a few minutes of browsing foodie videos on Instagram and TikTok; Grrrrr; your hunger pains elevate. These quick and easy lunch recipes will fuel you up in a jiffy and you don’t even have to cook anything.

    Try these delicious and nutritious no-cook recipes:

    Roast Beef Salad

    Serves 4

    Time: 15-minutes

    What You Need

    2 small heads butter lettuce, torn into pieces

    35 grams sliced roast beef

    1 large tomato, cut into wedges

    1/2 red onion, sliced

    110 grams of soft goats cheese, crumbled

    1/4 cup extra-virgin olive oil

    2 tablespoons balsamic vinegar

    2 teaspoons Dijon mustard

    Salt and black pepper

    Method

    Divide the lettuce, roast beef, tomato, onion, and goat cheese among bowls. In a small bowl, whisk together the oil, vinegar, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

    Drizzle over the salad.

    Click here for more info

    READ MORE: Exactly How To Make The Perfect Pizza On The Braai

    Gazpacho Chicken Salad

    What You Need

    1 cucumber

    4 cups shredded chicken (buy a ready-cooked chicken)

    2 chopped peaches

    2 cups halved cherry tomatoes

    1 yellow bell pepper

    ½ cup diced red onion

    1 cup feta

    Dressing

    1/3 cup extra-virgin olive oil

    2/3 cup fresh basil

    2 tablespoons red-wine vinegar

    1/4 teaspoon each salt and pepper

    Method

    Slice cucumber into long strips with a peeler; squeeze out excess water.

    Toss with shredded chicken, peaches, cherry tomatoes, yellow bell pepper and red onion feta.

    Chill mixture. Serve on a bed of greens.

    Drizzle with dressing.

    READ MORE: 3 Healthy Braai Recipes For An Outdoor Summer Feast

    Fresh Spring Rolls

    What You Need

    1 large garlic clove, smashed

    1 1/2 tablespoons light brown sugar

    1 teaspoon Thai green curry paste

    2 tablespoons fresh lime juice

    2 tablespoons fish sauce

    1/4 cup chopped coriander

    1/4 cup chopped mint

    1/3 cup mayonnaise

    4 cups coleslaw mix

    2 cups of either shredded roast chicken, ready-cooked prawns or tuna depending on your preference.

    24 rice paper wrappers

    Method

    In a mortar, pound the garlic to a paste with the brown sugar and green curry paste.

    Add the lime juice, fish sauce and three tablespoons of water. Stir in half of the coriander and mint.

    In a small bowl, whisk the mayonnaise with one tablespoon of the green curry dipping sauce. In a large bowl, toss the coleslaw mix with the roast beef and the remaining cilantro and mint.

    Fill a pie plate with warm water. Dip two or three rice paper wrappers at a time in the water, then set them on a work surface to soften, for about one minute.

    Spread a scant teaspoon of the curry mayonnaise on the bottom third of each wrapper and top with a scant three tablespoons of the filling you’ve chosen (tuna etc.).

    Roll the wrappers into tight cylinders, tucking in the sides as you go.

    Transfer the rolls to a plastic wrap-lined baking sheet and repeat with the remaining wrappers, curry mayonnaise and filling.

    Just before serving, cut each roll in half and serve with the dipping sauce. More