Markus Andrews

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    in diet and nutrition

    This Easy Snap Peas Side Dish Deserves A Spot On Your Braai Menu

    Balancing a summer braai menu need not be complicated. Braais, by their very nature, are meant to free up your time – allowing you enough time to chat away while tending (not stressing) about your dishes. This snap peas recipe retains nutrients and it only takes 15 mins to prep. Plus, snap peas are packed with nutrients such as vitamin C, which aids with immune function and helps heal cuts and wounds; iron, which helps produce red blood cells – as well as Vitamin K, which boosts bone health and helps with blood clotting.READ MORE: How To Keep Your Vegetables Fresher For Longer — 6 Genius HacksBlistered Snap Peas RecipeLooking to bulk up your vegetable dishes at a braai? Look no further than this blistered snap pea recipe that takes little time to prepare.

    Blistered Snap Peas

    This snap peas recipe retains nutrients and it only takes 15 mins to prep.

    Prep Time 15 minutes mins

    Course Lunch

    Servings 4Calories 111 kcal

    1 Vegetable Grill Basket1 Mixing Bowl1 Serving Platter
    450 g Snap peas, strings removed2 Tbsp Olive oil½ to 1 tsp Chilli powder 2 Lemons, plus wedges for servingCoriander, for servingKosher salt
    Place grill basket on grill and heat grill and basket, covered, on high for 10 mins. In large bowl, toss snap peas with oil, chilli powder and ½ tsp salt. Add to grill basket and grill, tossing twice, until charred and just tender, 5 to 8 mins. Squeeze juice of ½ lemon on top and toss to combine. Transfer to shallow bowl or platter and serve with additional wedges and sprinkle with coriander if desired. 

    Nutrition Facts: About 111 cal. 7 g fat (1 g sat), 4 g pro, 245 mg sodium, 10 g carb 3 g fibre. 
    Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

    Keyword Pea Recipe

    Nutrition Facts: About 111 cal. 7 g fat (1 g sat), 4 g pro, 245 mg sodium, 10 g carb 3 g fibre. How To Make Your Grilling Basket Work Best For YouHere’s how to help prevent foods from sticking, and for extra browning, preheat your grilling basket on the grill before adding ingredients.Toss ingredients. We like snap peas, green beans, small potatoes and carrots – with oil and seasonings before placing in the grill basket. 

    Arrange foods in a single layer. This helps maximise browning and minimise steaming.

    Resist the urge to flip or stir your food often. As with cooking indoors, the less you turn it, the more flavour and browning you’ll develop!READ MORE: 10 Keto-Friendly Vegetables That Are Incredibly Low-CarbMore recipes to try… More

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    in fitness and body

    Your Easy 10K Training Plan And Tips To Crush It In Just 6 Weeks

    So, you’ve aced a 5K and now want to work toward crushing a 10K race? Well, having an easy training plan and expert-approved tips makes it SO much easier to cross that finish line.Ready to get started? This plan, designed by running coach Kim Maxwell, is for beginners so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs. Most of the weekday runs take less than 30 minutes and the longest run tops out at eight kilometres. Totally doable, right?READ MORE: The Only Half-Marathon Training Plan You Need Per Run CoachesNow that you’ve downloaded the plan, let’s decode the terms Kim uses in the programme: The easy run:Don’t focus on speed/time, rather run slowly. The aim here is to improve your fitness. If you run too hard, you’ll throw out the week’s training.The tempo run:This prepares your body to deal with sustained running at a consistently hard pace. Your pace should be challenging, but comfortable – just below race-day pace.The easy run with pick-ups:Gradually increase your pace from your easy-run speed to 90 percent of a sprint speed by the end of the prescribed interval. Think of it as a skills session. It also deters from the monotony of the easy runs and promotes good form. For four kilometres: 4 x (800m easy + 200m pick-ups). You should be at a 90 percent sprint for the last 20m of each 200m interval.The time trial:This is a race, but focus on trying to hit an even pace at each of the kilometre markers. Start out at a moderate pace and finish strong. Record your time and the weather conditions on the day so you can track your progress and always use the same route – five-kay is a good distance.The turnover drill: Turnover is the number of times your feet hit the ground per minute. The higher the number, the less time you’re spending in the air. A turnover drill means measuring this – wait until you’ve hit your stride, then count how many times your right foot touches the ground in one minute and times by two. Slow down for a bit, then go again, trying to increase the number.The long run:As the name suggests – this is your longest run of the week. Focus on completing the distance rather than speed.Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

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    in diet and nutrition

    These Gingerbread “Ice Cream” Sandwiches Will Be Your New Go-To Treat

    Spring has arrived and just like that, we’re trading in our soups for something cooler—think sorbets, smoothies and ice cream. This nice cream recipe skips the butter and cream but still delivers a smooth, creamy texture that’ll have you questioning how it’s even possible. Paired with a spicy gingerbread cookie, this sandwich strikes the perfect balance between sweet and spice. Trust us, this will be your go-to treat all the way through summer. Save this recipe—you’ll be glad you did.Gingerbread Nice Cream SandwichesThese gingerbread “ice cream” sandwiches are perfect for those sunny days. Pack them in your cooler for a picnic, a beach day, or serve them up as a refreshing dessert after a braai. Enjoy!

    Gingerbread Nice Cream Sandwiches

    Makes 8 sandwiches. Per 151g serving: 1 170kJ, 1g fat (0g sat), 560mg sodium, 68g carbs, 4g fibre, 19g sugars, 5g protein

    Course Dessert, Snack

    Servings 8 servingsCalories 283 kcal

    Ice cream (makes 8 ice cream scoops)300g banana about 3 bananas250g raspberriesCookies (makes 16 round cookies plus more)1 egg100g castor sugar½ tsp mixed spice½ tsp ground ginger2 tsp cocoa150g golden syrup300g self-raising flour
    For the ice cream, peel and slice the bananas and place in a Tupperware with the raspberries. Freeze overnight.Process the frozen raspberries and bananas in a food processor or with a handheld blender until smooth. Freeze until required – no longer than five hours.For the gingerbread, preheat the oven to 180°C and grease a baking sheet with butter.Whisk together the egg, sugar, spices and cocoa until well combined.Add the syrup and flour, alternating between the two, and mix to form a dough. Leave to rest for 30 minutes.Roll out a piece of dough on a floured surface (two to five millimetres thick). Press out six-centimetre diameter circles and bake at 180°C for seven to 10 minutes.Once cooled, sandwich two cookies with a scoop of raspberry and banana ice cream and serve.

    Keyword ice cream

    Makes 8 sandwiches. Per 151g serving: 1 170kJ, 1g fat (0g sat), 560mg sodium, 68g carbs, 4g fibre, 19g sugars, 5g proteinMore Recipes: More

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    in diet and nutrition

    3 Healthy Braai Recipes For An Outdoor Summer Feast

    A summer seafood braai is fresh, healthy and — because it’s so easy — it lets you off the hosting hook, so you can party too!Here’s our take on a sumptuous seafood soirée — by the coals, of course.Ginger Prawn Kebabs RecipeThese flavourful prawn skewers, marinated in a zesty ginger-garlic sauce, are a fantastic starter for any occasion. A quick and easy dish that packs a punch. Tip: Cooking prawns in their shells concentrates the flavour.

    Ginger Prawn Kebabs

    SERVES 8. Per serving: 711kJ, 14g fat (2g sat), 9g carbs, 150mg sodium, 1g fibre, 2g protein

    Course Main Course

    Servings 8Calories 169 kcal

    ½ cup extra-virgin olive oil3 cloves garlic thinly sliced1 tbsp fresh ginger grated1 lemon juice and zest 1 lime juice and zest saltfreshly ground black pepper16 king prawns deveined with shell intact8 small brown onions peeled8 peppadews
    Whisk together oil, garlic, ginger, citrus juice and zest. Season to taste.Thread prawns, onions (halved if necessary) and Peppadews onto eight metal or pre-soaked wooden skewers. Place kebabs in a baking dish and pour ginger mixture over. Marinate at room temperature, turning occasionally, for 10 minutes.Place kebabs on the braai, turning and basting with marinade occasionally, until lightly charred and cooked through (about four minutes).

    Cooking prawns in their shells concentrates the flavour.

    Keyword braai, seafood

    SERVES 8. Per serving: 711kJ, 14g fat (2g sat), 9g carbs, 150mg sodium, 1g fibre, 2g proteinWhole Braai’d Fish RecipeEnjoy a delicious and sustainable seafood dish right off the grill. GO GREEN! Choose from a variety of options like angelfish, dorado, hake, snoek, pole-caught tuna, yellowtail, Alaskan wild salmon, or rainbow trout for a healthy and flavourful meal.

    Whole Braai’d Fish

    SERVES 8. Per serving: 1 003kJ, 14g fat, 4g carbs, 460mg sodium, 1g fibre, 25g protein

    Course Main Course

    Calories 239 kcal

    2 whole salmon or trout (about 1kg each), scaled, gutted and rinsed2 tsp sea salt1 medium onion thinly sliced1 lemon thinly sliced10 sprigs fresh thyme2 tbsp olive oil2 tbsp flour or gluten-free rice flour
    Place fish directly on the grates of a grill preheated to medium. When skin is browned on one side (about eight minutes), use two metal spatulas to loosen and carefully flip each fish. Cook for about 10 minutes more or until an instant-read thermometer inserted into the thickest part of the fish registers 57°C. Take off grill.Allow fish to cool for five minutes, then remove butcher string and filling before serving.

    Keyword braai, seafood

    SERVES 8. Per serving: 1 003kJ, 14g fat, 4g carbs, 460mg sodium, 1g fibre, 25g proteinWeber Oysters With Toasted Quinoa RecipeIndulge in a gourmet treat with this grilled oyster dish topped with flavourful toasted quinoa. Perfect as a starter or a side for your summer braai.

    Weber Oysters With Toasted Quinoa

    SERVES 8. Per serving: 1 003kJ, 16g fat (4g sat), 11g carbs, 560mg sodium, 1g fibre, 15g protein

    Course Appetizer

    Servings 8Calories 239 kcal

    5 tbsp extra-virgin olive oil2 tbsp unsalted butter100g prosciutto thinly sliced2 cloves garlic minced1 lemon juice and zest½ tsp chilli flakes1 cup cooked quinoa¼ tsp salt1 tbsp minced parsleyfreshly ground black pepper16 whole live oysters well rinsed
    Combine olive oil and butter in a saucepan over medium-low heat. Sauté prosciutto until crisp. Add garlic and sauté until fragrant (about 30 seconds). Add lemon juice and zest, chilli flakes, quinoa, salt, parsley and black pepper to taste. Cook over low heat until quinoa is slightly browned and crunchy (about five minutes).Place oysters, cupside up, on the Weber; cover and cook until shells open slightly (about one minute).Using oven mitts, remove oysters from the braai and open the shells with a knife (they should open easily). Spoon quinoa mixture onto each oyster and return to the Weber. Cover and grill for five minutes. Serve immediately.

    Keyword braai, seafood

    SERVES 8. Per serving: 1 003kJ, 16g fat (4g sat), 11g carbs, 560mg sodium, 1g fibre, 15g proteinNeed more braai recipe inspiration? Try these: More

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    in fitness and body

    “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”

    Perimenopause symptoms can be confusing and tough to deal with. The period, wherein ovaries gradually wind down their business, is marked with symptoms like changes in period cycles, hot flashes and night sweats, mood changes and weight changes. For 44-year-old Danielle Wium, this new change in her body marked the beginning of a transformative journey. Here’s her story.What led to Danielle’s weight gainDespite eating healthily and exercising often, Danielle Wium, then 41 years old, felt something was off. It was 2021 – who wasn’t feeling meh? – and Danielle, who’d had thyroid issues in her 20’s, presumed this was the problem. Added to this, “my weight was continuing to increase and I felt emotional and not myself,” she says. “I knew I needed to make a change and seek help.”Danielle visited Dr Ledivia Strauss at RevitaHealth, a Cape Town-based health-orientated organisation. “She is a compassionate and knowledgeable functional medicine doctor who specializes in supporting women through this phase of life,” Danielle says. After her consultation, her doc put her on a higher dose of thyroid medication.  Finally, she felt like she was out of the woods again. “By 2022, I had lost 10 kgs,” she says.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Danielle’s perimenopause symptoms startedThings were going swimmingly for a few years. But by October 2023, Danielle felt off once again. “ I did not feel myself,” she reflects. “[I had] brain fog, low energy, [I was] emotional and anxious.” She returned to Dr Ledivia, who proceeded to conduct an in-body scan. “My body score was not what I had anticipated,” says Danielle. Instead of revealing a glowing bill of health, they found that although she had lost 14kg over two years, Danielle had also lost 3kg of health-giving muscle, even though she’d been exercising five days a week. The scan also revealed a high body fat percentage.  READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”How Danielle combatted perimenopause symptomsConsidering Danielle was entering perimenopause, her doctor advised her about changes she could make. “This is when she advised me, considering I am in my mid-life phase, that I needed to include more weight training, less excessive cardio (this spikes my cortisol/stress hormone which contributes to storing abdominal fat),” Danielle explains.She was also advised to increase her calorie intake since eating less was contributing to a sluggish metabolism. Added to that, Dr Ledivia added some medication to ease the root cause of Danielle’s perimenopause symptoms: a light dose of bio-identical progesterone. “This helped me regulate my menstrual cycles again and help with my symptoms,” she explains.Danielle Wium, is strong and the fittest she’s ever been.

    But Danielle also did her own research – she wanted to know more about how her age impacted how she should approach food and exercise.

    She started doing tons of weight training and lowered the frequency of her cardio sessions. “[I focussed on] low reps, progressive overload and repeated the same exercises for at least four to six weeks, increasing the weight I was using instead of changing the programme,” she expands.

    As to Danielle’s diet, she leaned into counting her macros and made sure she ate the right amount of protein, carbs and fats. “I was under-eating and avoiding carbs, which is one of the reasons women can’t lose weight in perimenopause,” she says. “Currently I eat between 150-200 grams of protein a day and an average of 2600 calories a day,” she says. In her weight loss phase, she lowered that number to about 2300 calories a day.READ MORE: How To Lose 1kg A Week: Safe & Healthy Exercise & Nutrition TipsNow, her perimenopause is a breeze“When I started this health journey in October 2023, I did not think of weight loss,” reflects Danielle. “I wanted to feel better. The body transformation was a bonus.” And what a big bonus it was: “All my perimenopause symptoms improved, I lost visceral fat, I gained 4kg of muscle and lost centimetres all over. I have gotten so strong that I can now do pull-ups and push-ups easily. The best part for me? I’m the strongest and leanest I have ever been. At 44 years old I am in better shape than I was in my 30’s!”Because her transformation is so inspiring, Danielle is now helping other women around her who want to make changes too. “We have already seen amazing results with the changes they have made. That is extremely rewarding when you can help and guide others.” More

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    Total-Body Toning Spring Workout

    When you’ve fallen out of the habit of making fit and healthy choices, it’s way too easy to give up on ever fitting into last summer’s dresses again. Cue a montage of takeaways and serious couch time – it’s not the most action-packed mix. But here’s a crazy idea: why not set yourself up for success? It comes down to forming a sensible – and realistic – plan for staying on track. First step: banish the “I can’ts”. Then commit to consistency with our fool-proof fitness strategy.This plan, created by personal trainer Adam Rosante, author of The 30-Second Body: Eat Clean. Train Dirty. Live Hard, couldn’t be easier: alternate between the strength-training and cardio workouts five days a week. Because both take just 30 minutes or less – and because you get two rest days each week to use whenever you need them – you can shave off kilojoules and get fit while still managing to get in some QT with the couch.Total-Body ToningThese dynamic moves build muscle and burn fat all over. Perform the first pair of exercises, moving from 1A to 1B without resting. Rest 60 seconds, then repeat the same pair twice. Continue to pairs 2 and 3 and repeat this pattern. Move 4 doesn’t have a “partner”, so rest for 60 seconds after completing all the reps, then repeat it twice. During week two, drop your rest breaks to 50 seconds; in week three, lower to 40 seconds and finish week four with 30-second breathers.1A DUMBBELL THRUSTERStand with your heels shoulder-width apart, toes turned out slightly. Hold a pair of dumbbells at shoulder level. Sit your hips back and lower into a squat (A). Press through your heels to stand, pushing the weights directly overhead (B). Pause, then return to start. That’s one rep. Do 12.1B SINGLE-LEG DUMBBELL DEADLIFT TO BICEPS CURLStand with your feet hip-width apart and hold a dumbbell in each hand, arms hanging in front of you, palms facing in. Hinge forward at the hips to lower your torso while raising your right leg behind you (A). Squeeze glutes to return to start, then rotate your palms out and curl both dumbbells to your shoulders (B). Pause, then lower dumbbells back down. That’s one rep. Do six, then repeat on the other side.2A RESISTANCE-BAND PULL-DOWNLoop a resistance band around a high, sturdy object; kneel on the floor and grab the handles with each hand, arms raised directly overhead (A). Brace your core, then pull your elbows down to your sides, bringing the handles in front of your chest (B). Pause, then return to start. That’s one rep. Do 12.2B SIDE PLANK WITH REACH UNDERLie on your left side with your legs straight. Prop yourself up on your left hand so your body forms a diagonal line. Reach your right hand upward (A). Slowly tuck your right arm under your body (B). Return to start. That’s one rep. Do six, then switch sides and repeat.READ MORE: This Quick 15-Minute Morning Workout Is The Wake-Up You Need3A SUMO SQUAT TO HIGH PULLStand with your feet more than shoulder-width apart, toes turned out; hold a dumbbell in each hand, arms hanging in front of you, palms facing in. Sit your hips back and bend your knees to lower into a squat (A). Press through your heels to stand, bending your elbows to pull the weights up to your shoulders (B). Pause, then lower back to start. That’s one rep. Do 12.3B V-UPLie on your back, arms extended overhead (A). In one motion, brace your core and lift your chest and legs to sit up into a V, reaching your arms forward so they’re parallel to the floor (B). Slowly reverse the movement to return to start. That’s one rep. Do 12.READ MORE: Build Killer Abs With This Quick Core Workout4 DUMBBELL PUSH-UP TO ROWGet into push-up position with your hands resting on dumbbells, feet hip-width apart (A). Keeping your back flat, bend your elbows to lower your chest towards the floor (B); press back to start, then pull one weight up towards the side of your chest (C). Lower the weight, then repeat with the other arm. That’s one rep. Do 12. More

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    Mouthwatering Pork Tenderloin Sandwiches

    Love or hate it, pork is an excellent source of zinc, selenium and vitamins B12 and B6 all of which contribute to helping the immune system function normally. Pork is also a source of vitamins B6, Niacin and Riboflavin that help reduce tiredness and fatigue. Read on to discover one more way to jazz up your pork dishes. READ MORE: A Punchy, Citrusy Salad To Usher In SpringPork Tenderloin Sandwiches RecipeEnjoy a juicy and flavourful pork tenderloin basted with a sweet and tangy honey-mustard sauce. Perfect for a summer picnic or a quick weeknight dinner.

    Pork Tenderloin Sandwiches

    Enjoy a juicy and flavourful pork tenderloin basted with a sweet and tangy honey-mustard sauce. Perfect for a summer picnic or a quick weeknight dinner.

    Prep Time 40 minutes mins

    Course LunchCuisine American

    Servings 4

    1 Small saucepan1 Thermometer
    1 Tbsp Olive oil1 clove Garlic, grated¼ cup Yellow mustard¼ cup Dijon mustard¼ cup Cider vinegar2 Tbsp Packed light brown sugar2 Tbsp Honey1 tsp Hot sauce1 tsp Worcestershire sauce450 g Pork tenderloin, trimmedKosher salt and pepper4 Ciabatta rolls, split and grilled1 Heart romaine, thinly sliced4 Mini-coloured peppers, very thinly sliced
    Heat grill to medium-high. Heat oil and garlic in small saucepan on medium until fragrant, 30 secs. Add mustards, vinegar, brown sugar, honey hot sauce and Worcestershire sauce and whisk to combine. Simmer, stirring occasionally, until thickened, about 3mins.; remove from heat (you should have about 3/4 cup).Season pork with 2 tsp each salt and pepper and grill, covered, turning occasionally, 12 mins. Continue grilling, basting with ¼ cup sauce, until instant-read thermometer registers 63°C , 3 to 6 mins. more. Transfer Pork to cutting board and let rest at least 5 mins. before thinly slicing.Drizzle bottom pieces of rolls with 1/2 Tbsp sauce each, then make sandwiches with lettuce, peppers and pork. Drizzle with remaining sauce and add tops to make sandwiches.

    Secret Sauce: Made with mustard, brown sugar and a splash of cider vinegar, this sandwich’s sauce is inspired by South Carolina–style barbecue. It’s said that the sauce came to be when the state’s immigrant German population added mustard to the BBQ sauce created and popularised by enslaved Africans.
    Nutritional Facts: About 445 cal. 8.5g fat (1.5 g sat), 31g pro, 1 169 mg sodium, 59g carb, 4g fibre. 
    Photographed By MIKE GARTEN Prop Styling By ALEX MATA Food Styling By SIMON ANDREWS

    Nutritional Facts: About 445 cal. 8.5g fat (1.5 g sat), 31g pro, 1 169 mg sodium, 59g carb, 4g fibre. READ MORE: The Potato Flight Trend Is Having A Moment — Here Are 3 Stuffed Potato Recipes You’ll LoveMore recipes to try… More

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    Build Killer Abs With This Quick Core Workout

    Like strength training or running regularly, making sure you work your abs in the gym (or wherever you work out) is crucial. Abs don’t just look good in crop tops, they’re also key for overall balance, injury prevention and more. This quick core workout from onebhody owner Chantel Struwig is a speedy slot-in after your regular workout and burns so good. Chantel Struwig’s killer abs tips With abs like Struwig’s, we’ll take any tips we can! Here, she shares her go-tos when it comes to core workouts. Prioritise core workouts“I like to dedicate at least one designated day to core workouts but I’d like to say I train core /abs every day,” she says. Why? Because it’s that important. “I’m always engaging my core with everything I train. I like to focus a lot on core strength as I know how much it aids me in all my other exercises. Having a strong core really just makes life that much easier. How my abs have come to form and look is honestly just the tip of the iceberg!” Pair abs with cardio “I always do cardio and abs on the same day,” says Struwig. It’s a great way to make sure your muscles are gaining some strength in addition to building endurance and speed. And, it gives your legs and arms a break from the previous session’s heavy lifting. READ MORE: Sculpt A Great Butt With This Home Booty WorkoutThe quick core workout

    Do this workout once a week – or more, if you can, says Struwig, who aims to train her core “at least once a week.”

    Do each move, then move on to the next one, aiming to complete three or four rounds of each move.

    This quick core workout targets your abs in functional moves and engages your sides too. “I always want to improve my core strength to improve my overall gym performance,” explains Struwig.1/ Weighted sit-ups with alternating toe touchesDo: 10 – 12 reps on each sideA: Lie down, knees bent and arms at your side, with left hand holding a dumbbell. Stretch out your right leg.B: Crunch up and raise your right leg, reaching your left hand to touch your right foot. Hold, then return to start. C: Complete the set, then switch over to the other side and repeat. Make it easier: do the moves without the dumbbellsMake it harder: use heavier weights 2/ Elevated commandos Do: as much as you can in 30 – 45 secondsA: Get into a high plank position with your legs elevated on a low platform or stepper box.B: Dip one arm down into low plank position, then repeat with the other arm. C: Raise both arms into high plank, keeping your core engaged and braced throughout and never lowering or raising your glutes. Repeat until time’s up. Make it easier: eliminate the stepper box. Make it harder: add weights, either a plate on your back (of you can handle that) or add in dumbbells and do renegade rows after each commando. READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility3/ Incline reverse crunches Do: 12 – 20 repsA: Lie on an incline bench with arms overhead, hands holding onto the bar for support. B: Raise your legs up so your knees touch your face and engage your core throughout. C: Lower, then repeat. Make it easier: perform on a flat surface, like the floor. Make it harder: add ankle weights for increased resistance. READ MORE: This 15-Minute Full-Body Workout Is Perfect For Beginners4/ PlankDo: 60 – 90 second holdA: Get into a low plank position, bracing your core, neck in neutral, and butt in a straight line following your back. B: Hold for 60 – 90 seconds without compromising your form. Make it easier: sorry, girls, Struwig “would never suggest making it easier,” saying: “For some exercises, you really have to bite the bullet.” Make it harder: try holding the plank until failure. More