Markus Andrews

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    3 Smashing Pumpkin Recipes That Go Beyond Halloween

    Just because we don’t really celebrate Halloween doesn’t mean we can’t reap the benefits of healthy pumpkins! These pumpkin recipes will bewitch you with their perfect flavour pairings and warmth.
    Pumpkin Risotto With Crispy Sage
    Prep Time: 10 minutesCooking Time: 35 minutesIngredients– 5 cups low-sodium chicken broth– 1/4 cup olive oil– 8 sage leaves, plus 2 tsp minced fresh sage– 1/2 cup finely chopped shallots– 1 cup arborio rice– 1 cup sliced shiitake mushroom caps– 1/2 cup dry white wine– 3/4 cup canned pure pumpkin puree or pumpkin cooked and blended into puree– 3/4 cup plus 4 tsp shredded Parmesan– 1/2 tsp salt– 1/4 tsp freshly ground pepperMethodHeat broth in a saucepan until boiling, then keep at a simmer on the stove top.Heat olive oil in a saute pan until hot but not smoking. Add sage leaves and fry until crispy, 10 to 15 seconds. Transfer to a paper towel-lined plate.Transfer 1 tablespoon of the sage oil to a saucepan and discard the rest of the oil. Heat oil over medium-high heat. Add shallots and cook, stirring, until translucent but not browned, 5 to 6 minutes.Add rice and cook, stirring, until rice is glistening and coated with oil, 2 minutes. Add mushrooms and wine; cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes.Add 1 cup broth and cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Continue to add broth 1/2 cup at a time, stirring, until liquid is evaporated after each addition and until rice swells but is still al dente, 17 to 18 minutes.Add pumpkin puree, 3/4 cup cheese, salt, and pepper; cook, stirring, until incorporated, 1 to 2 minutes.Divide risotto among 4 bowls and garnish each with 2 fried sage leaves and 1 teaspoon cheese.Makes 4 Servings: Per serving: 1008 kJ, 7 g fat (2 g sat), 34g carbs, 680mg sodium, 3g fibre, 9g protein.
    READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’
    Roasted Pumpkin And Pomegranate Salad
    Prep Time: 15 minutesCooking Time: 30 minutesIngredients– 3 cups pumpkin, cut into cubes– 2 tsp extra-virgin olive oil– 1/4 tsp salt– 1/4 tsp pepper– 6 cups mixed winter salad greens– 1/2 cup pomegranate seeds– 8 tsp lightly toasted pumpkin seeds– 1/4 cup crumbled goat cheeseVinaigrette (makes 1/2 cup)– 3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets)– 2 Tbsp champagne vinegar– 3 Tbsp orange juice– 1 tsp Dijon mustard– 1 small chopped shallot (1 Tbsp)– 1 tsp honey– 1/4 tsp salt– 1/4 tsp pepperMethodPreheat oven to 200 degrees. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelised, about 30 minutes.Remove from oven and let cool completely. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.Divide the greens evenly among 4 salad plates. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of each plate of greens.Drizzle with 2 tablespoons vinaigrette.Makes 4 Servings: Per serving: 1260 kJ, 21g fat (7 g sat), 23g carbs, 410mg sodium, 4g fibre, 9g protein
    READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
    Creamy Pumpkin-Peanut Soup
    Prep Time: 10 minutesCooking Time: 20 minutesIngredients– 2 tsp vegetable oil– 1 small onion, chopped (1 1/4 cups)– 3 cloves garlic, smashed– 1/4 tsp ground turmeric– 1/2 tsp paprika– 1/2 tsp chilli pepper flakes– Pumpkin puree– 1 1/2 cups low-sodium chicken or vegetable broth– 1 jar roasted red peppers, drained, 1 tablespoon chopped and reserved for garnish– 1/3 cup smooth reduced-fat natural peanut butter– 1 tsp sugar– 1/2 tsp salt– 1/4 tsp freshly ground black pepper– 1 Tbsp fresh lemon juice– 1/4 cup reduced-fat sour cream– 2 Tbsp chopped roasted peanuts– 2 Tbsp chopped spring onionsMethodHeat oil in a saucepan over medium-high heat. Add onion and cook, stirring, until golden, about 10 minutes. Add garlic and cook an additional 2 minutes. Add turmeric, paprika, and chilli flakes; stir.Add pumpkin puree, broth, peppers, and peanut butter; whisk to incorporate and bring to a boil.Reduce heat, simmer for 5 minutes, then stir in sugar, salt, pepper, and lemon juice.Transfer to a blender or food processor and puree until smooth. Divide among 4 bowls and garnish with sour cream, peanuts, reserved chopped peppers, and green onions.Makes 4 Servings: Per serving: 1134 kJ, 18g fat (4g sat), 22g carbs, 450mg sodium, 4g fibre, 10g protein.
    READ MORE: These Banana Muffins Actually Alleviate PMS And Cramping More

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    in fitness and body

    It’s Time For The Virtual Nedbank Runified Challenge

    It’s time for the Nedbank Runified challenge where runner’s join forces all over the country in aid of Mental Health Awareness month and Runify around mental health. This is the perfect first step towards a happier and healthier South Africa.
    Virtual Goal  
    The Runify challenge, in partnership with the South African Depression and Anxiety Group (SADAG), aims to demonstrate that running (particularly in groups) can reduce stress, depression and anxiety. The goal for the challenge is to collectively run 500 000 km by the end of the month. All you need to do is run as many times and as many kilometres as you can each week to help reach the target. Run for a greater cause, Runify for those around you and let’s get this movement going together, one step at a time.

    Join A Group Run
    The Nedbank Running Club is more than a club and welcomes runners of all fitness levels to unify through running.  Join one of the Runified partners in their respective cities for a 5 km group run.
    Durban 
    Nedbank Runified Durban group run hosted by Cuan Walker, Masibulele Mkhundlu & Nicola Schreuder
    Date: 22 October 2022  Time: 08h00 Venue: The Bike & Bean, Snell Parade, Stamford Hill, Durban, 4025
    Johannesburg 
    Nedbank Runified Johannesburg group run hosted by Tumi Sole & Zinhle Masango
    Date: 25 October 2022 Time: 17h30 Venue: Nedbank Running Club, Modderfontein, Flamingo Shopping Centre (Upper parking Area)
    Cape Town 
    Nedbank Runified Cape Town group run hosted by Amy Hopkins, Caley Jack, Nombulelo Mgabadeli & Graeme Richards
    Date: 29 October 2022 Time: 08h00 Venue: vida e caffè Table Mountain
    Join the Nedbank Running Club on Strava
    From 14 – 30 October 2022, run as many kilometres as possible to help Nedbank reach the 500 000 km goal in the two week period.
    Share your runs on Strava and all social platforms with #NedbankRunified and you stand a chance to win prizes, including Nike vouchers, Nedbank AVO vouchers, and Nedbank Running Merch.
     Visit http://www.nedbankrunningclub.co.za to join the Nedbank Running club in your area, no matter what type of runner you are. 
    If you or your loved ones are battling with mental health challenges, there is hope. Visit sadag.org for free resources to manage your mental health. SMS 31393 and a counsellor will call you back or call 0800 567 567 – available seven days a week, 24 hours a day. SADAG has a dedicated WhatsApp counselling chat line on 087 163 2030 available seven days a week, from 08:00 to 17:00.
    *In Partnership with Nedbank More

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    Eleven First-Time Female Marathon Runners On A Journey

    Empowering Change 
    In what has become an inspiring insight into each ladies’ deeply personal reasons for wanting to conquer their first marathon, the adidas Beyond Impossible Campaign has unfolded with the aims of empowering and encouraging the female community to lean on the sport of running for the purpose of bringing positive change into their lives. 
    [embedded content]
    The eleven ladies have been on a 16-week training program, under the watchful eye of Kathleen Shuttleworth, a Cape Town based running coach who specialises in middle to long-distance training. And even though the end goal is to complete the Marathon, there’s been a strong focus on building a sense of community, ensuring that the journey has been both supportive and enjoyable despite the challenge. 
    Commenting on the spirit amongst the group, Coach Kathleen said, “It’s been such an honour coaching and getting to know the ladies. Their dedication and enthusiasm to the program have been evident from day one. They’re a truly inspiring group of women, and I can’t wait to see each lady cross the finish line!”
    Zoë Brown, Ncebakazi, Kay, Leatitia, Shaakirah, Tracey, Yentle, Ashleigh, Melissa, Jana and Lenise were followed on their journey with beautifully shot 90 second individual videos, as well as a four-part documentary series detailing the 14-week journey of these courageous women.
    Follow the @adidasZA #BeyondMyImpossible #ImpossibleIsNothing conversation on Instagram, and be sure to keep an eye out for these special ladies along the route on race day – they’d love your support!
    *In Partnership With adidas More

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    How The Women’s Proteas Are Prepping For The T20 World Cup

    Finally! The Women’s T20 World Cup is almost upon us. After a much-anticipated wait, the women’s Proteas will be competing on home turf against the best in the world. The opening match will take place on February 10th 2023 (SA takes on Sri Lanka for the first game) and tickets will be going for as low as R60.
    “Since I made my debut to now, I think the game has become a lot more competitive within the women’s space,” says Protea right-hander Faye Tunnicliffe. “It’s a great place to be to wear the green and gold, especially now we’re gonna have women wearing it in front of the home crowds.”
    READ MORE: It’s Time To Stop Watching The Kids Play Cricket And Get In The Game
    Women’s Proteas: prepping for the game
    The team have a rigorous training programme leading up to the event, with tons of running (sprints and distance runs) involved. There’s running four times a week, with strength training four times a week. There’s stability work involved, too, especially for batters and bowlers, says Faye. “You have to have that core strength and stability in order to perform at your best and avoid injury,” she says. “Also, I think fielding is becoming a lot more demanding within the women’s game. That is becoming a skill within itself. So that you have to be conditioned in order to like take a knock and to dive around and stuff and to recover quickly.”
    For Suné Luus, fitness is a continual journey. “I’ve been on a health journey for a very long time, just trying to be the healthiest I can be,” she says. “So I’m trying to eat very well. I’m trying to condition my body to, you know, sustain me for four weeks of training.” When she’s not on the field, Suné likes to let loose on the bicycle. “I just like take my cycle and I just go wherever… and I live in a beautiful place,” she says.
    READ MORE: Sport Really Can Empower Women — Just Look At Banyana Banyana’s Thembi Kgatlana
    Taking care of their mental health
    The players are also congiscent of how good mental health is and how it impacts every aspect of the game. For Suné, reading and hanging out with her friends is a clutch way to unwind.
    “A lot of the time within professional sport, you need something that takes you away from the game,” says Faye. “Otherwise, if you’re constantly on high alert like you are within a game or within a competition, then you’re just gonna get burnt out.” For Faye, it’s all about taking care of herself – to make herself better for the game. “If you look after the human, you can look after the cricketer,” says Faye. Her method of unwinding? Music. ” I love music. I play guitar. So a lot of the time I’ll sort of just pick up my guitar and play or I’ll read or I’ll call up a loved one.”
    Players will be competing at Newlands, Paarl and Gqeberha. Support your Proteas and grab your tickets here.
    READ MORE: Creating Endless Possibilities For Women In Sport More

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    9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee

    We all need a healthy breakfast to give us the energy to start the day. But not all breakfasts are created equally, and coming up with breakfast ideas can seem impossible when you’re already starving and a million things on your to-do list are threatening your day. The trick is to max out your veggie and fruit intake in the morning, so you’ll have an extra fibre – and nutritional – boost to your day. Plus, adding fruits and vegetables to your usual egg or cereal bulks up the meal, keeping you fuller for longer.
    If you’re so bored of cornflakes that you’re about to scream, try these quick and easy breakfast ideas for size.
    Pimped Cereal
    Top a bowl of whole-grain cereal with sliced berries or any favourite fruit. Pour on your milk or yoghurt of choice.
    Spice up your oats
    Make cooked high-fibre oats, mix in a handful of raisins or dried cranberries and top with a few chopped nuts.
    Breakfast Pita
    Fill a medium whole-wheat pita with a sliced, boiled egg, sliced fresh tomato and freshly torn basil leaves.
    READ MORE: These Are The Best, Healthiest Cereals To Eat For Breakfast Right Now
    DIY Parfait
    Layer low-fat or fat-free yoghurt with crunchy bran flakes and sliced fruit or berries.
    Breakfast Smoothie
    Mix up a breakfast smoothie made with fat-free milk, frozen mixed berries and a banana.

    Morning Tortilla
    Spread a medium flour tortilla with peanut butter, add a whole banana and roll it up.
    READ MORE: “I Tried Eating Greek Yogurt For Breakfast Every Day For A Week”
    Anchovy Toast
    Spread anchovy paste on a 100% rye bread and top with cottage cheese and fresh tomato slices.

    English Muffin
    Add 1 slice lean ham and 1 slice cheese to a toasted whole-grain English muffin.
    READ MORE: Exactly How To Include Fibre In Your Diet To Reduce Bloating
    Berry-Fibre Combo
    Mix ½ cup raw traditional high-fibre oats, ½ cup of bran flakes, 2 tsp each of sunflower seeds and sliced almonds in a medium bowl. Add 1 Tbsp raisins, ½ cup sliced bananas and ½ cup fruit of your choice. Gently stir in 1 cup fat-free berry yoghurt and divide between two bowls. Top with ½ cup of fruit of your choice, shared between the 2 bowls and enjoy! More

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    19 Slider Exercises That Will Make Your Abs And Glutes WORK

    Slider exercises are a killer. The discs, also known as gliders, can be replaced with any household object, like a towel or paper plate. What’s key is that you use a smooth surface.
    Sliders are what’s called an “instability surface,” which “forces you to engage your muscles the entire time” to do the move correctly, says Janeil Mason, head trainer at Brrrn in New York, who also has a Masters in exercise physiology. Whether you’re doing the concentric or eccentric part of an exercise (flexing vs releasing), you’re always working. And slider exercises especially work your core and glute muscles during every move, but you can expect to tone your arms and legs, depending on which limb is making contact with the discs. “It’s challenging for everyone—even an elite athlete,” says Mason.
    Another benefit: They’re super-convenient. You can carry them around with you, and use them anywhere—all you need is a floor. “Sliders are also a great way to up the intensity of a bodyweight workout, without adding weights,” says Mason. And, last but not least, they’re cost-effective (you can score a set for less than R100 from MRP Sport.)
    Try out some of Mason’s favourite slider exercises below.
    Time: 10 minutes
    Equipment: Sliders
    Good for: Total body
    Instructions: Choose five moves below. For each move, complete 50 seconds, followed by 10 seconds of rest. Repeat the entire five-move circuit twice.
    Slider Exercises #1: Alternating Leg Curl

    How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. From this position, slide your right leg out until it’s nearly straight, then return to start. Repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    READ MORE: 11 Lat Exercises That Will Totally Sculpt Your Back
    2 Bear Shoulder Tap With Tuck

    How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Return to start. Then repeat on the right side. While bracing your core, extend your legs behind you, until your body forms a straight line from head to feet. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    3 Burpee

    How to: Stand with feet hip-width apart, with sliders under your feet. Drop your body down into a low squat position, with your hands touching the ground. Then slide your feet back, landing in the pushup position. Lower into a pushup, then press back up. Now, repeat the motion backwards: Jump your feet forward to the outside of your hands so you’re in a low squat position, then stand back up. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    4 Cross-Body Mountain Climber

    How to: Get into a pushup position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee toward the left side of your chest. Return to the starting position and repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
    5 Curtsy Lunge

    How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Keeping your feet in the same position, raise to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    6 Knee Tuck To Pike

    How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Then, keeping your knees straight, bring your feet toward your arms, ending in a pike position. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    READ MORE: The 10-Minute Abs Workout That Will Totally Transform Your Abs
    7 Knee Tuck To Pushup

    How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Complete a pushup, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    8 Lateral Lunge

    How to: Stand with your feet hip-width apart, hands on your hips, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    9 Lateral Lunge With Pulse

    How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Lift up an inch, then lower back down. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules
    10 Lying Leg Curl

    How to: Lie flat on your back, with your arms at your sides, and heels on top of sliders. Engage your hamstrings, bend your knees, and bring your feet toward your butt. Slowly return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    11 Plank Jack

    How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, making sure your upper body doesn’t move. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    READ MORE: The 11 Best Lower Abs Exercises To Add To Your Routine ASAP
    12 Plank Up-Down

    How to: Get in a plank position, with your shoulders stacked over wrists, and feet placed on sliders. Lower one elbow down to the ground, followed by the other. Then, press your right arm into the ground, followed by your left, to lift your body back to a high plank position. Be sure to keep your torso as still as possible the whole time. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    13 Pushup With Plank Jack

    How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, and lower your body down into a pushup at the same time. Push back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    14 Bear Crawl Tuck

    How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, reach your right hand out, followed by your left until you’re in a full plank position. Then, bend your legs and slide your feet forward, until your knees nearly touch your chest. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    15 Sliding Pushup

    How to: Place your hands about shoulder-width apart on the floor, with sliders underneath. Then extend your legs behind you, so your body should form a straight line from head to heels. Keeping your core tight, slide your hands to the side, and immediately lower your body toward the floor. Press back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    16 Lateral Lunge

    How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, as you push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your knee bent, slide your right leg back to meet your left. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    17 Reverse Lunge

    How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your left knee bent, bring your right leg to meet it. Slide back, until your knees are 90-degree angles. Push through your left foot to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    18 Twisted Lunge With Tuck

    How to: Get into a lunge position, with sliders under your feet. Then, press your right hand into the ground next to your leg, and twist your body open to the left, with your left hand in the air. Maintaining this position, bring your right leg in to meet the left, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    19 Reverse Lunge With Twist

    How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    This article was originally published on www.womenshealthmag.com  More

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

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

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

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

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

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

    Crunches
    Russian twist
    Mountain climbers More

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    These Banana Muffins Actually Alleviate PMS And Cramping

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