Markus Andrews

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    What Is The Pescatarian Diet — And Is It Even Good For You?

    Honestly, who can keep track of all the ‘tarians that exist these days? There are vegetarians, flexitarians, pescatarians. Don’t even get me started on pegans. But seriously—which one is best if you can’t give up spicy tuna rolls?
    Basically, if you like the idea of slashing your meat intake but have a LTR with salmon, the pescatarian diet may be for you. People who follow the plan eat a wide variety of plant-based foods, like fruits, vegetables, legumes, whole grains, and nuts—plus fish and seafood.

    Whether you eat dairy and eggs on the pescatarian diet is up to you. Some keep them in their weekly rotation, while others opt out. Totally off the table: red meat, poultry and pork.
    This might sound similar to the popular Mediterranean diet, but there’s one major difference: Red meat is allowed (in moderation) on the Med diet. You’re also supposed to avoid packaged foods on that plan, while the pescatarian diet doesn’t have a specific policy on store-bought stuff. Otherwise, there’s a lot of overlap: Seafood, fresh produce, and plant-based proteins are mainstays of both eating plans.
    Is going pescatarian healthier than other diets?
    Unless you can’t live without steak, there’s a lot to love about the pescatarian diet. “You’ll reap the nutritional benefits of a plant-based diet, as well as the nutritional benefits of fish and seafood,” says Emily Kyle, a registered dietician
    Basically, pescatarians get all of the antioxidant- and vitamin-rich produce vegetarians do, while also getting some nutrients (like complete proteins and omega-3 fatty acids) from seafood that are harder to take in on a strictly plant-based diet.
    For example, while many vegetarians and vegans may struggle to get their fill of vitamin B12 (found primarily in animal protein), “pescatarians are able to meet their daily requirements for B12 with a single serving of most fish varieties,” says Georgia Rounder, a registered dietician.
    READ MORE: 26 Easy Recipes for Protein Pancakes
    Also key: Seafood is one of the best sources of heart- and brain-healthy omega-3 fatty acids. “Omega-3 fatty acids may decrease inflammation in the body and lower both blood pressure and triglycerides,” says Rounder. You can get omega-3s from plant-based sources like flaxseeds, but it’s harder than just eating an order of salmon and calling it a day.
    “This diet has also been associated with decreasing the risk for other chronic diseases, including diabetes, dementia, and depression,” adds Rounder, thanks to the boost of omega-3s you get when fish is your main source of protein.
    Other people, of course, choose it for sustainability reasons, animal-rights concerns, or just personal preference, adds Kyle.
    Can the pescatarian diet help with weight loss?
    The jury is still out about any particular diet that champions sustainable weight loss. But eliminating a lot of meat can help create a caloric deficit that would lead to weight loss, especially when the diet is supplemented with vegetables.
    One literature review of studies that evaluated vegetables in weight loss found that “a higher vegetable consumption in a healthy diet may prove beneficial for weight loss in overweight adults.”   So if your aim is to lose weight, watch that your fish consumption doesn’t take the place of consuming a variety of vegetables and fruits.
    READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
    What about all that mercury tho?
    One important thing to keep in mind: Being pescatarian doesn’t mean you have to load up your plate with fish each meal—you can actually eat a carnivorous diet and consume more fish (and more mercury) than someone who’s pescatarian. But if you do consume a lot of seafood—regardless of which diet you follow—you’ll want to avoid eating high-mercury fish all day every day to minimise your risk of mercury poisoning.
    Eat swordfish, tilefish, King Mackerel, and large quantities of tuna in moderation, says Rounder—especially if you’re pregnant or breastfeeding.
    That said, low-mercury seafood options, including canned light tuna, cod, clams, salmon, and hake are generally less of a cause for concern. “The most common fish that we eat on a daily basis are [low in mercury], meaning that in general the pescatarian diet is safe for most individuals,” says Kyle.
    READ MORE: This BBQ Pulled Pork Tortilla Recipe Is Delicious And Freezes Well For Meal Prep
    Whether you’re pescatarian or not, The American Heart Association recommends eating two servings of fish a week. And mix it up so that you’re eating a variety of seafood—that will further reduce your risk of consuming too much mercury.
    The bottom line: Go ahead and try the pescatarian diet if you’re interested. For most people, the health benefits of eating a plant-based diet plus fish far outweighs the potential risks.
    This article was originally published on www.womenshealthmag.com 

    READ MORE ON: Healthy Eating Tips Nutrition Nutrition Advice More

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    5 Absolutely Insane Body Benefits Of A Spin Class

    Indoor cycling has changed the exercise game as it boomed into a fitness culture worldwide. Indoor high-intensity spinning classes that promised a meditative experience exploded all over the U.S., with people swearing by the benefits of a spin class extending past body gains.
    Young or old, fit or not, the benefits of a 40-minute spin class promise to burn that fat, prevent unwanted injury and tone those muscles all in one. Writer Grethe Swart put it to the test by taking five 40-min classes per week, and the results are pretty astonishing…
    1. Say Goodbye to 500 calories (2 000kJ) in 40 minutes
    Not everyone enjoys running for hours on a treadmill in the hope of shedding that guilty weight. According to Spinning Instructor News, the average individual is likely to burn up to 500 calories (or 2 000kJ) during a 40-minute spinning class! (That’s roughly four cupcakes that are ditched for good). Translation: going to spin class regularly can help burn calories to lose weight.
    2. Lower risk of injury and embarrassment
    Training on a stationary bicycle ensures a low-impact workout that’s far easier on your joints and reduces the risk of injury. Bonus: apart from avoiding embarrassment (after tumbling off the treadmill a la Taylor Swift), you’ll also look super-professional and in control of your workout (All hail stationary equipment!).
    READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN
    3. Less thinking, more fun!
    Gone are the angst-riddled nights of planning your workouts… and never sticking to them – there’s that guilt again. Not only does a 40-minute spin class save you time, but it also allows you to free your mind and transport your body to a peaceful place, without having to look at a piece of paper and lose count of those reps. Your sole task? Listening to the voice of the instructor, who serves both as a therapist and personal trainer – another two-for-one win! Everyday obstacles can now be tackled effectively after a powerful 40-minute workout that doubles as a stress release.
    READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
    4. All-in-one exercise
    Spin classes are usually divided into four types of exercises: speed, endurance, power and combination, which are scheduled throughout the week on different days and at different times. This allows you to integrate all the important aspects of training into your weekly fitness regime without having to switch equipment or ask the regulars for help (all the time). For best results: mix it up! This way, boredom can’t touch your fun workout.
    READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
    5. Firmer everything!
    Once committing to the spinning regime, your entire body will slowly but surely start to firm up. A spin class is an ace low-impact high-intensity interval training (HIIT) class,  meaning you’ll fry fat by cycling, melt away the kilojoules and build muscles – all at the same time! According to Spinning.com, a 40-minute indoor spinning class class targets the large muscle groups (calves, hamstrings and thighs) in your legs to shape up fast, whilst strengthening the abdominal muscles, necessary to maintain your upper body rhythm.
    If 40 measly minutes come with this many advantages, then spinning is winning! Great minds ride a bike #JustSayin’

    READ MORE ON: Fitness Fitness Advice Spinning More

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    Why A Boxing Workout Is A Quick Route To A Shredded Body

    We’ve seen many a Rocky montage: the boxer, down on his luck, needs a win in the upcoming fight. Cue inspirational music and skipping sequences, early morning runs, sweat pelting on the floor. We get it: training to get fit in the ring is hard work. But so is actual boxing. 
    Anyone who’s ever had just one minute at the bag will tell you: one minute feels like a century when you’re punching. But why is that? Why is merely swinging your arms at a bag such a tough workout? Of course, a tough workout that gets your heart beating as fast as a boxing workout will create a shredded body. Here’s exactly why the sport is such a great shortcut to Shred Town. 

    You’re Constantly Moving 
    And not just in the way you’d be moving when you’re playing soccer, or even in a CrossFit WOD. The boxing movement involves 2-3 minutes of movement, with micro-breaks in-between, mimicking a round in a bout. One study notes that boxing leaves your heart rate at its maximum threshold, between 160 – 200 beats per minute. 
    But the movement largely involves your arms constantly swinging in a controlled way, while your feet are pivoting, stepping and jumping quickly. The result? Recruitment of all major muscles, including your arms. It’s cardio-meets-balance, a fat-burning recipe for success.  

    Punching Is A Special Fat-Burner 
    In traditional exercise, most movements involving the upper body include one-directional, controlled movement. Boxing throws this out the window with a combination of punches, each requiring dynamic support from other muscles, including your lats, abs (obvs), obliques and butt. Plus, research shows that no amount of bench presses can prepare you to deliver a more powerful punch. 

    READ MORE: These 4 Insane Body Benefits Of Boxing Are The Reason Models Rate It

    Kickboxing Adds Even More Heft 
    Your lower body is already involved in boxing. With the addition of kicks that require power to move the bag, prepare to add quads, glute and calf stretches into your post-workout routine. You’ll experience an even higher heart rate and feel winded faster. 

    READ MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok

    You’ll Probably Come Back For More 
    One Australian study found that in two groups of participants, one which took part in walking and the other who did boxing, the latter group attended more sessions and had a lower drop-out rate than the walking group. That’s likely got something to do with the varied nature of boxing workout. Plus, it’s fun. 

    READ MORE: A Trainer Explains What Cardio Actually Is And What Workouts Rev Your Heart Enough To Count

    Science Says It’s Great 
    Another study  in the Journal of Physical Education and Sport found that boxing more efficiently develops physical fitness than traditional exercises where participants engaged in sports like basketball, volleyball or running. The boxing group were able to better perform physical tests like 30m sprints, push-ups and standing broad jumps. 
    Wanna give it a go? Virgin Active now has three boxing-focused classes that you can access in-person or online. Get in on the action here.  

    READ MORE ON: Boxing Fitness Fitness Advice More

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    adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

    We’re not saying you have to look like you’re about to walk a catwalk when you get into your gym gear, but it seriously helps. Not even a good pre-workout beats the motivation that a cute new gym set or pair of trainers can give you to get up and work out. And we have a feeling the new adidas Ultraboost 22 colours are going to be exactly that.
    This week, adidas launched their new colorways for their Ultraboost 22 line (one for men and one for women) and they are everything that someone who loves a bit of colour would run to get. I mean, does it get better than this?

    READ MORE: 15 Best Running Shoes for Women + How to Pick The Right Trainers for You
    But besides the obvious fashion benefits, there are plenty reasons to run to get the new adidas Ultraboost 22 for your next run.
    6 Reasons We Love The adidas Ultraboost 22:
    1. It’s Female-Focused
    The women’s Ultraboost 22 model was created by an all-women team and provides runners with 4% more forefront energy return than the women’s Ultraboost 21.
    adidas also tapped into women-specific anatomical insights by using an online anatomy database of 1.2 million foot scans, conducted and analysed by footwear and technology researchers Jura, Žabkar & Džerosk in 2019. Because of that, they have been able to tailor the UB 22 to create a 360-degree fit improvement for the female foot.
    It has a narrower heel, a lower instep and keeps the unique S-curve heel. It is designed to work in harmony with the heel counter to let the Achilles tendon move more freely.
    We just love a brand that takes the time to design their product with their female customers at the forefront, and adidas has done that time and time again. Hello, feminist icon!

    READ MORE: “I Tried The New Apple Watch Series 7 And I’m Totally Upgrading ASAP”
    2. It’s Ocean Friendly
    Designed with our oceans in mind, the Ultraboost 22 includes a CONTINENTAL™ natural rubber outsole and an upper made with yarn containing 50% Parley Ocean Plastic. In fact, adidas has committed to 9 out of 10 of its articles featuring a sustainable technology, material, design or manufacturing method by 2025, and to achieving climate neutrality by 2050.
    And if you want to shop the UB 22 in a sustainable way, last year, adidas launched its most sustainable store in Africa in the V&A Waterfront.
    The make sure of this, the store goes through LEED certification (Leadership in Energy and Environmental Design) in accordance with the U.S. Green Building Council’s LEED rating system which aims at providing a framework for healthy, highly efficient green buildings.
    3. The Energy Return Is Better
    The new upper and LEP torsion system combine with the iconic BOOST midsole to deliver superior energy return. Through these improvements, you will give you 4% more energy return than the Ultraboost 21 for women.
    4. It’s More Responsive Than Ever Before
    The adidas Linear Energy Push (LEP) is an evolution of the torsion system which works in harmony with the boost midsole and the newly designed outsole for more responsiveness than ever before.

    READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them
    5. The PRIMEKNIT+ Has Been Refined
    The refined PRIMEKNIT+ forged zones are made with yarn containing 50% Parley Ocean Plastic, providing an adaptive fit, while still being ocean-friendly. We love that!
    6. There’s Something To Suit Everyone’s Style
    These are actually nine colour ways you can choose from. You can buy them at adidas Concept Stores around SA and online at adidas.co.za. We’re ready to lace up our new loves!

    READ MORE ON: Fitness Gear gear More

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    Why Your Post-Workout Meal Is Just As Important As Your Workout, According to a Nutritionist and PT

    That post-workout meal that you choose actually has a much larger effect on how your muscles recover – thank you might think. And choosing the right post-sweat snack can help reduce that pain from Delayed Onset Muscle Soreness that you feel as you climb out of bed the next morning.
    But how exactly does that work? And how do you actually choose a meal that might make those muscle aches and pains subside? Well, we have the answers, so you finally know how and what you should be fuelling up on after your sweat sesh.
    But first, we need to school you on the science of muscle recovery. And here to teach you, is Candice De Mendonca, a South African sports nutritionist and personal trainer.
    READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
    What *is* recovery?
    Recovery is a metabolic process that ideally wants to return the body to homeostasis. This is achieved post-training, and post-workout is where anabolic growth happens in our bodies. When you’re in anabolic state, you’re building muscle mass. And when you exercise, you’re in a catabolic state which is when you’re breaking down both fat and muscle.
    So you can see why gym bros rush home to down their protein powders after their leg day; they are trying to optimise the amount of anabolic growth, or muscle building that happens. Because when you understand these processes and your overall metabolism, you may be able to manipulate your body weight.
    That’s also why recovery and rest is so vital to helping you achieve your goals. “Too little rest and your body becomes catabolic, breaking down muscle tissue,” sports therapist Barry Sigrist previously told Women’s Health. But there are many other elements to recovery, too.
    READ MORE: What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?
    “Recovery is multi-faceted with much-needed elements of rest, refuelling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration,” says De Mendonca. “This ideally equals homeostasis in our bodies.”
    But right now we’re focusing on something that often gets overlooked; how to get that post-workout nutrition spot on. 
    How does nutrition play a role in muscle recovery?
    It’s all about macronutrients. Macronutrients are the nutrients that your body uses large amounts of. There are three types of macronutirents; proteins, carbohydrates and fats.
    “It is imperative that our bodies get these nutrients in for energy and to maintain our body’s structure and metabolic systems,” says Candice. “This is why we mustn’t cut out any macronutrients. Moderation and balance are key.”
    If you’re more of a visual person, this is what Candice means:

    READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
    So which macronutrients matter most after you’ve done a workout?
    “When it comes to recovery post-workout, protein and carbohydrates work in our bodies like a lock and key system,” says Candice. 
    The protein provides the muscles with what they need to repair, regenerate and grow by means of protein synthesis (that’s the metabolic process in which amino acids enter the muscle to bind to skeletal muscle proteins). And carbohydrates provide your muscles with what they need to refuel and store by replacing electrolytes and storing glycogen in your muscles and liver.
    In a 2007 paper from the Journal of the International Society of Sports Nutrition, researchers found that ingesting carbohydrates with protein following exercise increases growth hormone levels  to a greater extent than when compared to ingesting protein alone. The researchers stated that this led to a more favourable anabolic environment. for growth and recovery. So that’s why digging into a single chicken breast post-workout might not be the best idea, carbs are your friend here.
    But what about the third macronutrient; fats? Well, there is no scientific evidence that proves fats help right before you exercise or straight after. That’s because fats take too long to digest and break down to provide quick fuel and quick recovery. 
    How long after your workout should you eat?
    When you exercise, blood is quickly transported to the necessary muscle groups you are using to supply energy and nutrients.
    This is actually where the infamous “pump” comes from and this pump will last about two hours, making it an ideal time frame to get a post-workout meal in, advises Candice. Or, you know, to get that perfect post-workout mirror selfie in. 
    So, for 30 minutes to two hours after your workout, you want to try and get in a protein and carbohydrate only.
    READ MORE: 26 Easy Recipes for Protein Pancakes
    What is the perfect recovery ratio to look for in a post-workout meal?
    There is no cut and paste to nutrition. However, there are general rules of thumb you can follow, especially if you don’t have access to a dietician or sports nutritionist. And you can apply this logic to your post-workout nutrition.
    The physiologically perfect recovery ratio is 3:1 (carbs to protein). 
    “Everyone is different and there is no cut and paste to eating. Your vehicle and fuel requirements are different to mine,” explains Candice. “The ratio range one can use can safely be between 2:1 and 4:1 depending on your physical activity, intensity, duration and goals.”
    “For example, a runner would use a 2:1 ratio but a rugby player would use a 4:1 ratio.”
    “A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a pragmatic way to achieve this.”
    How can you put this into practice?
    “Plan your nutrition because that is already 80% of the battle won, 15% is your physical activity and 5% is your genetics;” says Candice. “You can exercise till you are quite blue in the face but if you’re not eating right your results will be minimal and not optimal.”
    Luckily, there is a very tasty way to get the nutrients you need after you’ve closed your workout ring at gym. Research has shown that drinking low-fat chocolate milk after a workout aids in post-workout recovery and muscle protein synthesis.
    We know, right? Chocolate milk!
    One great option is First Choice High Protein Recovery Milk. It has a ratio of 2:1 with 22g of protein and 22g carbohydrates with added grams from sucrose and lactose bringing the total carbs to 41.3g.
    Plus, major soccer clubs like Cape Town City Football Club and Amazulu use it as part of their nutrition and condition plans. And they recently won best new product in the Non-Alcoholic Beverages category of the 2020/21 FOOD REVIEW/Symrise New Product Competition. So you know it’s legit.
    READ MORE: How To Adapt Your Fitness and Nutrition For Every Age
    But what does our sports nutritionist and personal trainer say? “HPR makes it extremely easy, rewarding, and delicious to get protein in. Especially post-workout, it’s premixed, no mess, no fuss, and extremely delicious,” says Candice.
    Some other snacks from Candice that you could try are: 1 banana and 2 boiled eggs (12g protein: 31g carbs), 2 slices wholegrain toast and 1.5 tablespoons peanut butter (12g protein: 32g carbs) or 120g quinoa and 60g chicken (17g protein: 55g carbs).

    READ MORE ON: Fitness Fitness Advice Nutrition Nutrition Advice More

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    A 4-Week Home Workout Plan To Get Fit And Strong AF

    A home workout plan hits hard, if you know what you’re doing. While you’ll probs pick up a few tips from watching others in the gym/asking staff for help (when you’re not catching your breath/wiping sweat from your eyes, obvs), you’re kinda going it alone in your living room.
    Would WH let you do that, though? To hell we would. We’re here to steer you to success with this four-week home workout plan designed to deliver a fitter, stronger you in just 28 days. You don’t need any fancy kit, just some fitness motivation, a good sports bra, a refillable water bottle and, perhaps closing blinds to spare your neighbours the front row seat to your sweaty endeavours.
    Can you see results from a 4-week home workout plan?
    Yup. You sure can. From improvements to your stamina and endurance to body composition changes (if that’s your goal), it is most definitely possible to see and feel changes after a month-long fitness plan.
    The key is to stick with the exercise plan. If, after workout one, you’re not feeling any fitter – don’t despair. It’s like learning how to paint, you’re not going to be Bob Ross after a single brush stroke. However, if you put the effort in each day, each week, improvements will come.
    What you’ll need to start your home workout plan
    Should you be one of those eternally motivated people, with a regular home workout routine inked into the diary, power to you. Like, serious props. It’s not easy but we see you getting after it. If, however, you’re part of the other 98% of living humans, a kick up the bum in the form of a brand new, snazzy, well-thought-out home workout plan is usually most welcome.
    Herein lies the magic: we’ve put together a special four-week exercise plan that’ll get you fit and sculpt lean muscle, guiding you through 28 days of strengthening moves and routines.
    Your at-home fitness plan overhaul starts here.
    Equipment you’ll need:
    – Dumbbells
    – A skipping rope
    – A medicine ball

    Your 4-week home workout plan
    Four days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s ‘as many rounds as possible’ within a set amount of time). Wednesdays and Sundays are your cardio days – choose between HIIT training or a steady-pace session.
    ‘Wait, what?’ we hear you protest – Sunday is for bingeing Disney+, no?
    Not for the foreseeable, it’s about to become a productive training day. Saturdays are for resting now, so get with the fitness program, people! Scroll down for your weekly workout plan.
    Read through the entire plan before starting. If there are any moves you’re unfamiliar with, scroll to the bottom for our full step-by-step how-to on every single exercise.
    Week One
    Monday
    Warm-up: 5 mins of skipping
    Workout: AMRAP in 20 mins
    1. Burpees (10 reps)
    2. Crunches (20 reps)
    3. Plank (30 secs)
    4. Kneeling press-ups (40 reps)
    5. Lunges (50 reps)
    6. Running on the spot (60 secs)
    Tuesday
    Warm-up: 10-min light jog
    Workout: AMRAP in 15 mins
    1. Running on the spot with high knees (100 reps)
    2. Bicycle crunches (80 secs)
    3. Supermans (60 reps)
    4. Sumo squats (40 reps)
    5. Lying leg raises (20 reps)
    Wednesday
    Warm-up: 5-min light jog
    Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 2-min jog.
    Thursday
    Warm-up: 5 mins of skipping
    Workout: Complete the following circuit 5 times:
    1. Lying leg raises (1 min)
    2. Lunges (1 min)
    3. Sumo squats (1 min)
    4. Running on the spot with bum kicks (1 min)
    5. Rest (1 min)
    Friday
    Warm-up: 8-min light jog
    Workout: Complete the following circuit 5 times
    1. Glute bridges (50 reps)
    2. Sumo squats (50 reps)
    3. Kneeling press-ups (50 reps)
    4. 200m run
    Saturday
    Rest day
    Sunday
    Cardio: 45 mins of cycling, jogging, skipping or yoga.

    Week Two
    Monday
    Warm-up: 5 mins of skipping
    Workout: AMRAP in 20 mins:
    1. Jump squats (10 reps)
    2. Twisting sit-ups (20 reps)
    3. Press-ups (30 reps)
    4. 400m run
    Tuesday
    Warm-up: 15-min light jog
    Workout: AMRAP in 20 mins
    1. Running on the spot with bum kicks (100 reps)
    2. Sumo squats (80 reps)
    3. Hollow rocks (60 reps)
    4. Curtsy lunges (40 reps)
    5. Plank builders (20 reps)
    Wednesday
    Warm-up: 5-min light jog
    Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 1-min jog
    Thursday
    Warm-up: 5 mins of skipping
    Workout: AMRAP in 25 mins:
    1. Running on the spot with high knees (100 reps)
    2. Sumo squats (80 reps)
    3. Mountain climbers (60 reps)
    4. Woodchops (40 reps)
    Friday
    Warm-up: 12-min light jog
    Workout: AMRAP in 20 mins:
    1. Glute bridges (50 reps)
    2. Sumo squats (50 reps)
    3. Press-ups (50 reps)
    4. 200m run
    Saturday
    Rest day
    Sunday
    Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

    Week Three
    Monday
    Warm-up: 5-min jog
    Workout: Complete the following circuit 3 times with a 1-min rest between exercises:
    1. Burpees (30 secs)
    2. Butterfly crunches (30 secs)
    3. Triceps press-ups (30 secs)
    4. Skipping (30 secs)
    Tuesday
    Warm-up: 12-min light jog
    Workout: AMRAP in 30 mins:
    1. Step-ups (30 reps each leg)
    2. Standing dumbbell shoulder presses (10 reps)
    3. Medicine ball twists (30 reps)
    4. Lying leg raises (10 reps)
    5. Lunges (30 reps)
    6. Dumbbell rows (10 reps)
    Wednesday
    Warm-up: 5-min jog
    Cardio: Run for 28 mins, alternating between a 2-min sprint and a 2-min jog
    Thursday
    Warm-up: 5 mins of skipping
    Workout: AMRAP in 30 mins:
    1. 200m run
    2. Walkouts (10 reps)
    3. Medicine ball twists (20 reps)
    4. Pike press-ups (30 reps)
    5. Overhead step-ups (30 reps per leg)
    6. Plank (50 secs)
    Friday
    Warm-up: 10-min light jog
    Workout: Complete the following circuit 5 times:
    1. Squat hold (60 secs)
    2. Jump squats (15 reps)
    3. Crunches (30 reps)
    4. Burpees (15 reps)
    5. Butterfly crunches (15 reps)
    6. Dumbbell thrusters (15 reps)
    Saturday
    Rest day
    Sunday
    Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

    Week Four
    Monday
    Warm-up: 15-min jog
    Workout: Take as long as you need to complete the following:
    1. Sumo squats (150 reps)
    2. Overhead split squats (100 reps)
    3. Press-ups (50 reps)
    4. Crunches (25 reps)
    Tuesday
    Warm-up: 10-min light jog
    Workout: AMRAP in 20 mins:
    1. Running on the spot with high knees (100 reps)
    2. Bicycle crunches (80 reps)
    3. Sumo squats (40 reps)
    4. Lying leg raises (20 reps)
    Wednesday
    Warm-up: 5-min light jog
    Cardio: Do these exercises one after the other:
    1. Run 1km; then 50 skips with a skipping rope
    2. Run 800m, then do 30 burpees
    3. Run 600m; then 25 mountain climbers
    4. Run 400m; then 20 sumo squats
    5. Run 200m; then 10 jump squats
    Thursday
    Warm-up: 5 mins of skipping
    Workout: Complete the following circuit 4 times:
    1. Walkouts (60 secs)
    2. Overhead split squats (60 secs)
    3. Running on the spot with bum kicks (60 secs)
    4. Rest (60 secs)
    Friday
    Warm-up: 12-min light jog
    Workout: AMRAP in 30 mins:
    1. Jump squats (60 reps)
    2. Bicycle crunches (60 reps)
    3. Lying leg raises (60 reps)
    4. Plank builders (20 reps)
    5. Burpees (15 reps)
    6. Dumbbell thrusters (15 reps)
    Saturday
    Rest day
    Sunday
    Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

    Fitness plan step-by-step guide to every exercise
    Okay, most of the exercises you’ll know already – but for the ones you may be less familiar with, we’ve got you covered…
    Butterfly Crunch
    Targets: Core
    a) Lie on your back with the soles of your feet together so your knees are bent out to the sides. Straighten your arms overhead, with your biceps touching your ears.

    b) Use your abs to lift your upper body, bringing your arms over your head and in between your knees. Then roll back down, slowly and with control.

    Dumbbell Thruster
    Targets: Glutes, legs, shoulders
    a) Stand with your feet shoulder-width apart, holding dumbbells next to your shoulders, then lower into a squat.

    b) Straighten back up to standing as you press the weights overhead.

    Dumbbell Row
    Targets: Biceps, upper back, shoulders
    a) Stand with your feet shoulder-width apart, holding a pair of dumbbells. Hinge at the hips until your back is almost parallel to the floor. Your palms should be facing your legs. This is your starting position.

    b) From here, slowly draw the weights up toward the sides of your chest. Pause, then slowly lower the weights and repeat.

    Hollow Back
    Targets: Core
    a) Lie on your back with your arms and legs fully extended.

    b) Raise your arms and legs off the floor at the same time, creating a hollow basin shape. Then slowly lower back down to the ground.

    Overhead Split Squat
    Targets: Core, glutes, hamstrings, quads
    a) Stand with your left foot a big step in front of the right, holding dumbbells overhead.

    b) Bend both legs until your back knee is just off the ground. Then repeat. Swap sides halfway through your reps.

    Overhead Step-up
    Targets: Core, glutes, hamstrings, quads, shoulders
    a) Stand with your feet shoulder-width apart, facing a bench or step that’s about knee height. Hold dumbbells straight above your head.

    b) Lift your right knee to place your foot on the bench. Push down through your right foot to step up. Then step back down and repeat on the other leg.

    Pike Press-up
    Targets: Shoulders, chest, triceps
    a) In a press-up position with your hands shoulder-width apart, walk your feet forwards and stick your hips up in the air. With straight legs, bend your elbows until your head nearly touches the floor.

    b) Push back up to straighten your arms. Continue pushing up and down.

    Standing Dumbbell Shoulder Press
    Targets: Core, shoulders
    a) Stand with your feet shoulder-width apart, holding dumbbells up by your shoulders.

    b) Straighten your arms to press the weights above your head – but don’t lock your elbows. Then slowly reverse the movement.

    Inchworm
    Targets: Core, chest, shoulders, triceps
    a) Stand with your feet hip-width apart, then bend over and place your hands on the floor in front of your feet.

    b) Walk your hands away from your body until you’re in a plank position, then reverse the movement back up to standing.

    Superman
    Targets: Lower back
    a) Lie on your front with your arms outstretched and hands on the floor.

    b) Lift your chest, arms and legs off the floor, hold for 2-3 secs, then lower your body back down to the floor.

    Triceps Press-up
    Targets: Core, chest, shoulders, triceps
    a) Get into a press-up position with your hands together beneath your chest. Bend your elbows to lower yourself to the floor.

    b) Straighten your elbows to push back up to the starting position.

    Sumo Squat
    Targets: Core, legs, glutes
    a) Stand with your feet wide and slightly angled outwards, hands clasped in front of your chest.

    b) Sit back into a squat. Pause when your thighs are parallel to the floor, then go deeper if it feels comfortable. Keep your back straight and knees in line with your feet. Then push back up to standing.

    Commandos
    Targets: Core, shoulders, chest
    a) Start in a forearm plank with your hands together. Your body should be in a straight line from ankles to shoulders.

    b) Lift your right arm and place your hand where your right elbow was, straighten your elbow, then do the same with your left arm so you’re in a plank. Go back down onto your elbows and repeat on the other side.

    Woodchop
    Targets: Core, chest, shoulders
    a) Sit in a partial squat, holding a weight or medicine ball to the outside of your left knee.

    b) Straightening your legs, lift the ball across your body in an arc so it ends up above your head on the right. Then reverse back to the starting position. Swap sides halfway through your reps.

    How to make the home workout plan easier
    Fret not if you’re struggling. This fitness plan is easily scalable to suit your ability/energy levels. Here are a few ways you can take it down a notch:
    – Replace one workout day with an additional rest day
    – Reduce each prescribed AMRAP session by 5 or 10 mins
    – Reduce each prescribed cardio session by 10 mins
    – Reduce each circuit by one round (i.e. when you’re prescribed 4 rounds, do 3)

    This story was originally published in womenshealth.com.au

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    in diet and nutrition

    Is When You Eat More Important Than What You Eat?

    Many people worry about gaining weight if they eat later than a certain time. But does it matter when you eat? Is this time really more important than what you eat?
    There’s been a ridiculous amount of research into whether you’ll gain weight if you eat (dinner) after 8pm. The results of the studies are not always consistent. In one study, there was no association between eating late and being overweight, while other researchers found that those who ate after 8 p.m. consumed more calories than previous eaters. Those extra kilojoules can actually lead to weight gain. In general, you do not seem to gain extra weight if you eat late at night, but then you should eat a healthy and varied diet during the day.
    READ MORE: Can Acupuncture Really Help You Lose Weight? We Asked The Experts
    Food Choices
    Don’t be blinded by the times. In reality, what you eat is much more important than when you eat. In addition, the problem is that late eaters often tend to eat more, and less healthily. Regardless of the timing, eating more kilojoules will automatically lead to weight gain. So eating in the evening can only lead to weight gain if you eat a surplus of ‘joules.
    Furthermore, eating late can affect certain food choices. Late at night, you are more likely to choose unhealthy foods. These foods often contain little nutritional value, such as chips, soda and ice cream. This is partly due to emotional eating and fatigue. In either case, you crave less healthy, high-kilojoule foods .
    READ MORE: 12 Reasons You’re Not Losing Weight While Doing Intermittent Fasting, According To An RD
    Meal Timing
    While the total number of calories you eat ultimately affects your weight, research shows that there are ways to regulate your appetite through meal timing and frequency.
    Several studies indicate that eating a high-kilojoule breakfast can keep you feeling full for longer and potentially prevent overeating in the evening. In one study, people who ate a 2510kJ breakfast had less appetite and significantly less hunger throughout the day than people who ate half the kilojoules for breakfast. In particular, the appetite for sweets was reduced.
    Late night snack
    Also, eating several small meals can help control your appetite and reduce hunger pangs throughout the day. So experiment with the timing and size of your meals. If you still feel like a late night snack, it is best to go for these foods.
    This article was first published on womenshealthmag.com/nl
    READ MORE: 5 Obesity Causes That Prove It’s Way More Complicated Than Just Eating Too Much

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    in fitness and body

    9 Things a Celeb PT Wants You to Be Aware Of, If You Had a Baby Recently

    If exercise was a big part of your life before welcoming a little one into the world, then, in the months after giving birth, you might start to wonder about how to approach getting back into movement–if that feels right for you.
    Not every new mum will feel that a return to exercise is the best thing for them right now, and that is totally okay. Whether you had a vaginal birth or a C-section; or straightforward birth or a traumatic one, will all come into play. Listen to your body and speak to your midwife or doctor if there is anything you are not sure about.
    If so, however, it’s true that the world of postpartum workouts can be seriously overwhelming. Advice, often conflicting, can be found in every corner.
    It’s for this reason that WH has called upon Hollie Grant, founder of The Pilates PT Method and The Bump Plan, for some inside intel. As a mum, she has first-hand experience of slowly and gently returning to movement after birth, and has trained the likes of Jourdan Dunn and Ella Mills (a.k.a. Deliciously Ella).
    Here’s exactly what she wants women who have just had a baby to know.
    1. Gentle recovery can begin early
    According to the UK’s Standard NHS procedure, women should wait until their 6-week postnatal check before considering exercise, but Grant says this doesn’t necessarily mean you should be on bed-rest until then. (If you had a C-section or a difficult delivery, of course, recovery may take longer–check in with your midwife or doctor about this.)
    To caveat, she’s absolutely not suggesting you get yourself to the gym the day after giving birth, rather that the immediate post-labour timeframe can be crucial for super gentle recovery, as long as you feel ready.
    ‘Anyone who has attended a 6-week check-up knows that it’s more about your baby than it is about the birth parent, and often exercise isn’t even discussed,’ she tells us. But, interestingly, she affirms that ‘There is so much you can, and should, do in those first few weeks post-labour.’
    She pinpoints the following:

    READ MORE: Moms Applaud Meghan Markle For Showing What Women Actually Look Like After Giving Birth
    2. Focus on rehab, not weight loss
    It pains us to say it, but ‘snap-back culture’ is real, and Grant’s also passionate about getting rid. ‘There is so much pressure to lose weight after having a baby, and even well-meaning family and friends might mention it, too. I really urge you to focus on rehab, rather than weight loss. Aim for a strong, functional body, that can deal with the demands of anything parenting throws your way.
    ‘Placing the focus on how your body performs, rather than looks, will help keep any toxic diet noise at bay, and allow you a more positive outlook on your new body.’
    You’ve just grown a human inside of you for nine whole months – be proud and give both your body and mind the break they deserve.
    3. Making peace with changes to your body is vital
    In the same vein, whether it’s weight loss, aesthetics, fitness, strength or otherwise, your body will never be the same. That’s most definitely not a negative thing. Rather, it’s that recognising that your body has changed for life, and accepting, that will bring you a huge sense of peace.

    ‘It’s not a popular message, but we’re always postnatal,’ Grant adds. ‘I had my daughter three years ago, have taught over 1,000 live classes since then, am a postnatal expert, and still don’t have the body I had before. I never will. But neither do I need to. Every single aspect of my life has changed since, so why on earth do I expect my body not to have to?
    ‘I am, however, the strongest I have been in a long time, and I appreciate what my body has done for me. I have other markers of success for my body now.’
    Think about the amazing process your body has just been through, for starters.
    READ MORE: This Brave New Mom Shares Her Lockdown Birth Story
    4. Comparison is never helpful
    Pitting yourself against other new parents is, literally, pointless. We’ve said it before and we’ll say it again: we’re all different. No woman will have the same birth as another, so there’s absolutely no use in making yourself feel some kind of way if they just so happen to be recovering sooner, for example.
    ‘One parent may have had an active pregnancy, a smooth vaginal birth, and lots of support at home. Another parent might have had a high-risk pregnancy, a traumatic birth, and little to no support at home,’ Grant explains.
    ‘These differences mean that you will never be at the same stage as anyone else. If Tracy from NCT is back to running 5k a week at 6 weeks postnatal, and you don’t even know where your trainers are at after 12, don’t feel bad.’
    As ever, you do you.
    5. Stop holding your breath
    Fact: the way you breathe scientifically changes during pregnancy. It’s for this reason that you might feel out of breath more easily, and it’s also why you need to pay even more attention to proper breathing.
    ‘By the time we give birth, our uterus is very high up by our diaphragm and our breath is much shallower,’ Grant says. ‘This can mean we feel quite breathless, have a more rapid breathing rate, don’t make much use of the whole of our lungs, and can feel quite alert or anxious. We can try to re-establish good breathing technique as soon as we’ve given birth.’
    Practice slow, deep breaths for 5-10 mins per day to reap these rewards:

    Core stimulation (including the pelvic floor)
    Reduced likelihood of subconsciously holding your breath while exercising (which could increase risk of prolapse)
    A calmer nervous system (efficient breathing stimulates the Vagus nerve and the ‘rest and digest’ system)

    In, and out.
    6. Go at your own pace
    An obvious one, but it’s vital you learn to walk, before attempting to run. ‘After you’ve had a baby, your body has changed in so many ways,’ says Grant. ‘It can take weeks (if not, months) to get back to some sort of “normal”.’
    ‘In the first couple of months, I ask clients to imagine they’re rebuilding the structure of a house. We want to get the scaffolding in place before we start messing about with the tough stuff inside. Bump Plan members do this through deep core engagement, breathwork, pelvic floor activation, and awareness of how their bodies work. Spend time building up the foundations, and you won’t risk a setback further down the line.’
    Don’t rush it, basically.
    READ MORE: This Mom’s Photos Reveal The Truth About ‘Bouncing Back’ After Giving Birth
    7. Take care of your pelvic floor
    There’s no two ways about it: your pelvic floor needs work post-birth. This is something Grant swears by for her clients. ‘Whether you had a caesarean or a vaginal birth, your pelvic floor needs some love. It not only controls the passage of urine, faeces, and wind, but it’s also responsible for enjoyment of sex, and literally supporting your internal organs.
    ‘Birthing people are understandably more at risk of prolapse (where the pelvic organs drop down into the vagina), but a functional pelvic floor can really help reduce the risk of a prolapse, and help you exercise safely with a prolapse. It can also help prevent the cliché “sneezing and weeing” that so many parents suffer with (and that has been normalised far too much).
    ‘Pelvic floor exercises should include both holds (holding up to 8 seconds, 10 times), and rapid pulses (aiming for 10 quick flicks). These should be performed daily, in different positions, and paying attention to “relax” the pelvic floor after each hold and pulse too (a tight pelvic floor is not good news).’
    You heard the woman.
    8. Know that moderate exercise is unlikely to impact milk supply
    Ask any new breastfeeding mum and chances are they’ll have concerns that too much exercise = lower milk supply, but Grant’s got good news: ‘There is no evidence to suggest that exercising at a “moderate intensity” affects your milk supply.’
    She adds, however, that there is some existing evidence suggesting exercising to maximum exhaustion may affect the quality of milk, but this research was from a very small sample size and doesn’t accurately represent breastfeeding parents.
    ‘The mental and physical health benefits of exercise far outweigh any possible risk of changes to your milk,’ she affirms. ‘If you are breastfeeding, ensure you stay hydrated, wear a supportive sports bra, and try to feed before exercise for more comfort.’ Easy.
    9. Be conscious of Diastasis Rectus Abdominis
    If you’re reading this, you’re probably already aware of DRA, but just in case a few of you aren’t, a quick re-cap. ‘Diastasis Rectus Abdominis is a widening and thinning of the linea alba (the connective tissue between your abdominal muscles) and is a perfectly functional part of pregnancy and allows our bumps to grow,’ says Grant. In other words, it’s when your abdominal muscles, essentially, separate.
    ‘In around two-thirds of women, DRA sorts itself out postnatally by 8-10 weeks,’ Grant explains. ‘That said, for around a third of women it won’t, and we don’t always know why.’
    There is something that can be done, too. ‘Avoiding core work however is not the answer,’ says Grant. ‘For DRA to change, and potentially heal, we need loading of the core. It’s not wise to avoid core work entirely, but if you do have DRA, it’s important you learn how to exercise with it.
    ‘A strong core is so important as a parent, and a little understanding of DRA, or using a programme that is designed for those with DRA, will be incredibly helpful.’

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