Markus Andrews

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    3 Superfoods To Add To Your Grocery List This Winter 

    Brace yourself… winter has arrived. And with it, a slew of annual colds and flu. To make sure your body is totally prepared, these 3 superfoods are your best bet to keep immunity up and boost your energy levels for when you have to power through rainy days and tough workouts.
    But first things first – let’s break down what a superfood actually is. 
    Superfoods are foods that are nutritionally dense. While the term is a bit ambiguous, the basic gist is that these foods are nutrient-rich and offer an array of health benefits while being low in kilojoules.
    Here, three top superfoods to add to your grocery list this winter. 
    Ginger 
    Ginger is a must-have for an array of reasons. It has powerful anti-inflammatory and antioxidant properties, helps with digestion, boosts your immune system and has even been known to help with morning sickness! There are many other proven benefits to this wonderful spice, but aside from medicinal uses, it also just tastes great (in moderation). 
    Ginger has been used in Asian cuisine for centuries, and it’s easy to understand why. The spice adds a somewhat sweet, spicy taste to any dish. You can enjoy ginger in juice form, in your dinner, on your morning oats, or even on its own. It is super versatile and will add some pizzaz to whatever you choose to use it in – and you’ll be boosting your immune system while you’re at it. It’s the perfect addition to any winter meal.  
    Citrus 
    When you think citrus fruits, you probably think vitamin C – and that’s correct. But there’s much more to these zesty superfoods than their vitamin C content. They also contain antioxidants and anti-inflammatory agents, are an excellent source of fibre, contain an abundance of minerals (like magnesium and potassium), and are incredibly low in calories. 
    There are a variety of citrus fruits to choose from, but some of our personal favourites include oranges, clementines, naartjies, grapefruits, and a classic lemon. Just like ginger, these fruits are incredibly versatile and cater to an array of taste buds. They are incredibly tasty on their own but can also add a great kick to a meal. You could combine citrus juice with some ginger juice for a tasty, immune-boosting drink that will help you kickstart every winter morning.
    Squash 
    During the winter months you can never go wrong with a creamy butternut soup or some fluffy pumpkin fritters, amongst other tasty squash recipes. The great news? Not only is squash (in all its many wonderful forms) a delicious winter comfort food, it’s also healthy! This will depend on how you choose to serve it of course, but squash on its own is actually a great source of fibre. It also comes with vitamins, minerals, and antioxidants. 
    Squash is easily one of the most versatile winter ingredients; it can be enjoyed in soups, purees, pastas, roasts, or on its own. Adding some squash to any winter meal is a super easy way to make sure your body is full of nutrition and ready to tackle the cold. 
    Some other worthy additions to this list of winter superfoods include: carrots, beetroot, kale, sweet potato, and avocado – to name a few. 
    There are so many ways to enjoy winter superfoods. If you focus on including fresh fruits, veggies, herbs, and spices in your winter diet, you’ll be giving your immune system the upper hand when it comes to handling the cold. So be sure to keep eating the rainbow!

    Win with Herbalife!
    This season, we’re giving you even more reasons to get healthy despite the weather. We’re giving five lucky people a Herbalife hamper with everything they’ll need to get in shape, to the value of R2700. The lucky winners will receive:

    1 x Herbalife shaker
    1 x Aloe concentrate drink
    1 x Multifibre
    1 x Vegan protein drink mix
    1 x Tea extracts
    1 x Shake mix
    1 x Yoga mat
    1 x Yoga ball
    1 x Bag

    How To Enter
    Entering will only take a minute.
    1. Make sure that you are following us on Instagram @womenshealthmagsa and @herbalifesouthafrica.2. Stay tuned to the @womenshealthmagsa Instagram page on 23rd June for the competition post.3. Like the post, tag a friend in the comments, and share it to your Instagram story – tagging @womenshealthmagsa and @herbalifesouthafrica.4. The winner will be randomly selected and notified.5. The competition will run from 23rd June – 4th July 2022.6. Terms and conditions apply.

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    Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle

    If you’re anything like a normal person, you’d almost always pick a pizza over a salad. Or an extra hour’s nap over waking up early to work out. And like any normal person, you’d still much rather resemble the glowy, sculpted goddess that is our cover girl and Les Mills trainer Caley Jäck. But to achieve this physique and look amazing, there’s a certain amount of resilience that comes with sticking to a healthy lifestyle.
    Of course, queries from people wanting to carve out such a healthy lifestyle are not unheard of for Caley, who’s been a fitness trainer for a long time. She’s also a pre-and post-natal instructor, and many women seek a return to their bodies before giving birth. Here, we’ve teased out bits of wisdom from our interview with her to reveal a down-to-earth approach that shapes her habits – and can help you, too.
    1. Keep It Simple
    A lot of modern-day weight loss and health messaging can be conflicting, misleading and downright confusing. There are so many superfood blends, protein powders and supplements that you’d be forgiven for not knowing where to start. “Keep it as simple as possible,” says Caley. “If it’s creating too much anxiety to integrate into your week, why implement that?” If you can’t find the time to cook a full breakfast, find a way to make it quick and easy, like a fast smoothie or overnight oats.
    READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
    2. See To Your Baseline
    When it comes to supplements, powders and health tonics, Caley is reluctant to jump on the bandwagon. “I really feel that you need to prioritize your baseline nutrition,” she says. “If you can’t consume a full meal, a protein shake is maybe the best way to get your body to absorb [nutrients]. Do that because it works for your lifestyle,” says Caley. “But don’t let that be your meal replacement. Rather try and if possible, prioritize a good, wholesome plate of food.”
    READ MORE: Can CLA Safflower Oil Supplements Really Help You Lose Weight?

    3. Spend Time Learning About Portion Sizes
    “I’ve never been one that’s able to follow a diet or like an eating plan as such,” says Caley. “I do find there is a benefit in learning more about how to balance your macros.” While physically cutting and measuring portions might be too finicky for you, a simple chart about the correct portions of food goes a long way in figuring out a good balance on your plate. For Caley, this means happily allowing herself to have a muffin – with butter and cheese – but halving her portions. She demonstrates with her plate: “So like okay, I’m not going to have this whole piece of butter. But I’m going to have that section of butter because that is proportion to what my body needs,” she says. Focusing on what your body needs rather than what you want can be a big driver of change.
    READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
    4. Commit To The Change
    If you’re trying to stick to a healthy lifestyle, you’ll have to accept that it’ll be uncomfortable for a little while. But that’s the case with any change. “I feel like if you create a of change within your lifestyle, and you integrate that every day, that’s when it becomes habitual. And when it’s habitual, you don’t have to think about it,” she says. “Anything that requires change takes time and it feels uncomfortable in the beginning. But if you’re wanting to create change, and if you’re wanting to hit certain goals, you need to create change.”

    READ MORE ON: Health Goals Healthy Eating Tips Weight Loss Tips More

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    This 12-Minute Workout Is All You Need To Burn Fat — Yes, Really

    If your life is an endless juggling act of work, kids, chores and social commitments (jokes, who has time for those?) the idea of trying to squeeze in a fitness habit may seem impossible.
    But what do we say to the crazy schedule that tries to rob us of our gains? “Not today!” This workout is from trainer Krista Stryker, mastermind of 12 Minute Athlete workouts. Her workouts use zero equipment aside from your own body weight and a timer, which you can get from your phone.
    This 12 Minute Athlete workout takes almost no time at all, but will still score you all the fat-burning, muscle-sculpting results you’re after.
    How it works
    The catch? You have to work your butt off. “In order to get the maximum benefits of HIIT (high-intensity interval training), you really do have to work really hard – up to 80-90% of your maximum capacity. You should basically feel like you’re sprinting during each work period and aim to go as fast as you can while keeping good form,” says Stryker. “HIIT workouts should be pretty intense, and if you’re working out for much more than 15 or 20 minutes at a time, you’re most likely doing a moderate intensity workout, not a high intensity one,” she says.
    READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
    Got it? Here’s your workout…
    You’ll need: A timer
    Do the following exercises in order. Perform as many reps as you can with good form in 30 seconds, then rest for 10 seconds before moving on to the next exercise. Do three rounds total, never resting longer than 10 seconds. If you’re relatively new to HIIT workouts, do this routine no more than two or three days a week, but do light activity like walking on the other days.
    More advanced? You can do the workout four or five days a week – but be sure to take one full rest day. For best results, Krista recommends you supplement your workouts with moving more in everyday life – take the stairs, go for a walk at lunchtime or catch up with friends over a hike rather than lunch.
    READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
    Make it work for you
    Working out at super high intensity isn’t a good idea for beginners. If you’re just starting out, get used to moving first, says Krista. For six months, aim to walk every day or cycle a few days a week before you dial it up. Similarly, if you’re susceptible to joint injuries – or are currently injured – you’re better off swapping all the jumping for lower impact moves.
    You can also tailor any move to suit your fitness level. Can’t do a push-up? Make it easier by placing your hands on a higher surface like a chair or counter top. Body weight push-ups way too easy? Add a band to increase resistance or get plyometric with clapping or even superman push-ups. Need motivation to push harder? Count your reps during each interval and write them down. Next time you do the workout, try to beat your previous reps.
    READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF
    Your moves
    1/ Burpee tuck jumps
    From standing, squat down and jump your feet back into the top of a push-up. Do one push-up. Immediately jump your feet back towards your hands, then jump straight up as you tuck your knees towards your chest. That’s one rep.
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    2/ Push-up plank jumps
    Start in the top of a push-up position with your shoulders directly over your hands. Push through your shoulders as you tighten your abs, glutes and quads. Lower your chest towards the floor. You should aim to touch or almost touch your chest to the floor while keeping your gaze slightly in front of your hands. Push yourself back up to start, then immediately jump your feet forward towards your hands while keeping your core tight. Jump your feet back to start. That’s one rep.
    Too hard? Place your hands on an elevated surface such as a countertop or bench. The higher the surface, the easier the exercise will be.
    [embedded content]
    READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And Abs
    3/ Snowboarder jumps
    Start in a squat position with one hand reaching towards the floor. Jump up as high as you can, rotating 180 degrees midair. Land back in a squat position, reaching towards the floor with the opposite hand. That’s one rep. Alternate directions on each rep.
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    4/ Pike jumps
    Start in a piked position with your hands on the floor in front of you about shoulder-width apart. Jump your feet up as far as possible and land on one side. Trying not to pause, immediately jump to other side. Continue alternating.
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    5/ Side lunges
    Stand straight with your legs wider than hip-width apart. Bend one knee and lower down as far as you can to one side while keeping the other leg straight to the side. Return to start and repeat on the other side. Continue alternating.
    [embedded content]
    6/ Split leg V-up combo
    Lie on your back with your arms straight above your head and your legs straight. Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time. Lower back down, then repeat on the left side. Next, raise both legs up at once as you reach your hands towards your toes. That’s one rep.
    [embedded content]

    Want more 12 Minute Athlete workouts? Krista’s 12 Minute Athlete app is free for download, then choose which workouts you’d like to purchase, from R15 each. You can also download the 12-Minute Athlete Timer app, totally free.

    READ MORE ON: 15 Minute Workouts Bodyweight Workouts Fat Burning Workouts Fitness HIIT Workouts More

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    Supercharge Your Winter Workouts With These 5 Superfoods

    Training through the cold winter months can be quite challenging. Unlike the warm summer months, winter training demands a bit more energy from your body — along with truckloads of motivation and consistency! Joining an active community, or working with a programme designed to help you reach your goals, are two ways Virgin Active can help to keep you going. The rest is up to your body, how you fuel it and eeerrr, your discipline levels.
    Keeping your body fuelled with healthy foods before and after a winter workout is very important. However, too often, on-the-go options contain sugar or are high in calories that won’t fuel your body with the proper energy, nutrients and fibre that it needs to perform at its best. So instead of getting stronger, faster, you’ll find it harder to recover after workouts — and you may even become more susceptible to illnesses and injury. And we’re certain that wasn’t the initial goal! 
    Fortunately, there is a wide range of superfoods to choose from that can exponentially supercharge your winter workout — and take you from shivering to sizzling. 
    Below is a list of the best superfoods, curated by our friends at Virgin Active, that can be found in some of the delicious options on offer at Kauai. The best part, it’s right inside the club.

    1. Ginger
    One of the superfoods on this list that is truly deserving of the title. Ginger is packed with nutrients and boasts wide-ranging health benefits, hence it’s a staple in many green juices. Ginger helps minimise inflammation, reduces nausea and its blood-thinning properties can help reduce the risk of heart attacks and strokes. But most importantly, ginger can help boost immunity due to its anti-bacterial and anti-fungal properties – very NB during winter months. Get your boost of ginger in Kauai’s Ginger Shot. Alternatively, try their delicious Floo Juice which fuses ginger with orange, carrot, lemon, ginger and cayenne pepper.
    2. Red Peppers
    Think citrus fruits have the most Vitamin C of any fruit or vegetable? Think again. Red peppers contain twice as much Vitamin C as that found in citrus fruits. Vitamin C is important for boosting immunity, improving digestion and maintaining a healthy weight. FYI: The spicy peppers rev up your metabolism and suppress your appetite. Evidence also suggests that cayenne pepper—made from red peppers—can help clear congestion and relieve headaches. You can get a great cayenne pepper kick from the red peppers in Kauai’s Thai Crunch Salad Bowl or Spicy Burrito Wrap.
    READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
    3. Raw Nuts
    Raw nuts can lower bad cholesterol, control blood sugar levels and reduce inflammation. They are a great source of Omega-3, while being rich in Vitamin E, antioxidants and magnesium. Nuts can also help improve the lining of your arteries and reduce the risk of developing blood clots. If you need a snack that packs a powerful punch before a workout, don’t hesitate to pick up a snack pack of Kauai’s Raw Mixed Nuts or grab a delicious Nut Milk Smoothie post-workout. The Almond Nut Porridge is also a guaranteed way to start your day with a bang. 

    4. Cinnamon
    A very common household ingredient, cinnamon is essential for producing healthy red blood cells and also helps reduce spikes in blood sugar levels—a common occurrence for many after a sweat sesh! Cinnamon also has probiotic properties that support gut health, therefore aiding with digestion and serving as a natural immune booster due to its anti-bacterial and anti-fungal properties. Packed with cinnamon, Kauai’s Plant Porridge Pot will give you a warm start to your winter workout. Their Cinna-Bomb Smoothie is also a great option if you’re looking for a yummy cinnamon kick. 
    5. Chicken Is A Winter Winner
    Bet you weren’t expecting to see chicken on a superfoods list, huh?! Sometimes, a healthy comfort food after a gruelling winter workout is just what the body needs. Chicken is high in vitamin B-6. About 85 grams of lean chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B-6 plays a key role in many of the chemical reactions that take place in the body. It’s also vital to the formation of new and healthy red blood cells. Not only is Kauai’s Butta Chicken satiating, it’s also packed with essential proteins. For a spicier option, opt for a Cajun Chicken Quesadilla.
    When fuelling your body, every bite matters. A combination of the above nutrients—mixed with locally-sourced fresh, raw ingredients and eaten regularly—will make these superfoods the nutritional powerhouses that help sustain you through the long winter ahead.
    Check out the delicious Kauai superfood options available at your nearest Virgin Active Club, right now.
    Even better, if you sign up in June, you’ll qualify for a free smoothie every day for 30 days to help get you through the winter slump. Click here for more information or to sign up.

    READ MORE ON: Sponsored Virgin Active More

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    I Tried The Planet Fitness FitBuddy App – Here’s What I Think

    The Planet Fitness FitBuddy app to marries your gym membership with your goals and your real-life schedule.
    When it comes to workout apps, there are truly no shortages. The global lockdown did nothing if not create an even sturdier offering as we all attempted to get buff within the confines of our four walls.
    But as we came out of lockdown, some apps stuck around on our phones. I tried the Planet Fitness FitBuddy app and wondered if it was going to be a staple addition in my phone’s fitness folder – and it delivered.
    What is the Planet Fitness FitBuddy app?
    It’s a workout app, but like the term “fit buddy” denotes, you’re held accountable. When you sign up, you’re assigned a real coach at Planet Fitness, who loads workouts for you in the app to hit your desired goals. You’re also asked to log your meals in an associated app that’s sent to you to download.
    Unlike other workout apps, where you scroll through a variety of workouts and pick the one you feel up to, FitBuddy has scheduled workouts loaded in it, and you do the workout designated for you by your trainer.
    If you have a smartwatch, you can sync the data to the app so your steps, caloric expenditure and heart rate information can be tracked, too.

    READ MORE:  “I Did A 30-Day Push-up Challenge—Here’s What Happened”
    I Tried The FitBuddy App
    When I downloaded the app, I expected to scroll through workouts, pick one, do it, and share my achievement, like every other fitness app. But this app is a bit more involved than others – and it’s great. I got an email from my trainer, Tokey, who scheduled a call with me to chat about my fitness goals, how often I exercise and any other niggling issues I had. I told him I wanted to improve my surfing ability and that I’ve been trying to ditch about 10 kilos for a few years. We spoke about my eating habits, how often I train, the kind of training I do, and a few other lifestyle preferences.
    Then, he devised a training programme for me and input the data into my app. I was to do three workouts a week, totalling 20 minutes each, and he left room for my surfing sessions (which I can also log in the app, along with any other extra activities).
    READ MORE: 11 Best New Running Shoes That’ll Inspire Your Next PB
    At first, I struggled to find my way around the app, until I realised that I didn’t necessarily need to explore anything, but rather just open it, navigate to my scheduled workout and do it.
    Taking the brain work out of losing weight and being healthy is one of the huge benefits of an app like this. Without having to think about anything, you’re less likely to come up with an excuse or feel fatigued after scrolling through different workouts before actually committing to one.
    READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
    Added to that, Tokey sends me regular messages, checking in on my progress. He’s also able to see if I’ve skipped a workout or failed to log a few meals, which is excellent if you’re serious about making progress. Because there’s a real human being at the other end of the phone, if anything is bothering you, it can be fixed, which I really appreciated. I have a niggly back that’s been lousy from overuse, and my workouts are adjusted nicely to make up for that.
    Overall, this is one app I’d recommend if you’re looking to get serious about your progress and goals. Plus, you don’t have to be a Planet Fitness member to join at all. Keen to try it? Book a consultation here.

    READ MORE ON: Fitness Gear Fitness Trackers WH Tests It More

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    11 Best New Running Shoes That’ll Inspire Your Next PB

    We know what you’re thinking: another pair of running shoes? Sure, running shoe releases claiming to make you (almost) as fast as Caster Semenya drop what feels like every day, but hear this: getting the best new running shoe for your needs only means a better workout.
    Not only that, but running shoes are meant to be replaced regularly (around every 650km – 800km), to protect the health of your feet. We’ve scoped around to bring you the newest running shoe drops in 2022 (so far), along with how they’ll support your next PB.

    If You Want To Hit The Road
    Puma Eternity Nitro
    If you need stability, Puma’s runGUIDE tech keeps your foot in check and centred as you hit the ground. It’ll still feel lightweight, though, with a midsole that cushions your feet without feeling like a cement brick.
    Puma Eternity NitroR 3200Buy It
    New Balance Fresh Foam 1080 v11
    This shoe looks so good and comes in so many colourways, you’d be forgiven for wanting to wear it on a night out. The Ultra Heel tech gives you that support for long slogs, but the sizing option gets bonus points: you can select the shoe size and a desired width, for those of us with wide – or especially narrow – feet.
    New Balance Fresh Foam 1080 v11R 3099 Buy It
    adidas Solarglide 5
    Ever the #sustainablebae, adidas made this shoe in collaboration with Parley For The Oceans to recycle ocean plastic for 50% of the shoe. You still get that trademark BOOST tech that returns energy from the strike back to your foot, and it just looks hella cool.
    adidas Solarglide 5R 2499Buy It
    Asics GlideRide
    Asics’ trademark FLYTEFOAM™ tech, along with GEL™, protects your foot from fatigue by delivering great cushioning, so you keep going for longer. Notice the way this shoe is curved? That’s specifically to reduce excess ankle movement, lower strain on the calf and keep you moving forward.

    READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN 

    If You Want To Hit The Treadmill
    Under Armour HOVR™ Sonic 5
    These beauties will make every run better and better, thanks to its Connected Footwear tech that syncs with the UA MapMyRun app. Get real-time feedback as you run, plus they’re flexible and breathable.
    Under Armour HOVR™ Sonic 5R 2499Buy It
    Hoka Kawana
    The Kawana is named after the Sunshine Coast’s famous beach break in Oz, and just like that flexible surfer lifestyle, this shoe is specifically designed to take you from a run to the gym floor (Sweat1000 addicts, we’re looking at you!). A wide base supports your foot for lateral movements while responsive cushioning has your back on repetitive strikes.

    Asics METARACER™ Tokyo
    If you’re a treadmill runner who loves a good speed session, try the lightweight Metaracer™ Tokyo. The chunky GUIDESOLE™ is not only a lewk but allows for that toe-spring jump you need when going super fast. A carbon fibre plate inside the shoe propels your forward, in case you’re racing the cute person on the treadmill next to you.
    Asics MetaRacer TokyoR 3500Buy It
    READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

    If You Want To Hit The Trail
    Hoka Tecton X
    Hoorah for major footwear tech that remains lightweight, especially when you’re praying to the deities that your ankles don’t roll on yet another unexpected loose rock. Hoka’s first trail running shoe has grippy outsole (be gone, dodgy pebbles!) and über cushy responsive foam base to keep you comforted in the great outdoors.

    Nike Pegasus Trail 3 GORE-TEX
    The same beloved Pegasus shoe, but with extra bells and whistles (tough traction and improved midfoot construction) to keep you stable on rough terrain. This one is great for neutral runners, and we gotta say – we love a waterproof shoe!
    Nike Pegasus Trail 3 GORE-TEXR 2999,95Buy It
    READ MORE: The Ultimate Training Guide For Your Gut
    K-Way Apex Trail
    A recycled mesh upper and insole gets a serious vote of confidence, plus the insole tech is orthopaedic-focused to support your rough-and-tumbles on the mountain. At such a great price, it’s also the perfect entry-level shoe for those of us dipping our toes into trail running.

    Hi-Tec GEO-Trail Pro
    Are you a constant toe-scuffer? This running shoe takes this into account by reinforcing the forefoot. It’s also kitted out with a shock-absorbing rebound layer (great for downhill sprints), EVA foam for speedy ascents., and a secure lacing system so you’re not sacrificing valuable PB time on flyaway string.
    Hi-Tec GEO-Trail ProR 1299Buy It

    READ MORE ON: Fitness Advice Fitness Gear Running Running Tips Trail Running More

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    Why Nutri-B Energy Is The Multivitamin You Need RN!

    Keeping up with life’s demands can get stressful, and while adding more hours to your day isn’t possible, wouldn’t it be nice if you could give yourself a quick boost of energy when you really need it? Well, Nutri-B Energy fizzies is your solution for the vitality boost you’ve been looking for.
    What’s In It
    Nutri-B Energy provides an instant energy boost that will revitalise your mind and body, and get you through even the most hectic of days. That’s thanks to the B-complex vitamins packed into every effervescent to protect you from the effects of everyday stress, while sustaining natural energy. That’s all without the crash or slump at the end of the day.
    Nutri-B Energy contains Theanine, a non-sedating amino acid with possible anti-anxiety effects. Combined with taurine, which is an amino acid that scientists believe may improve heart function, plus zinc & vitamin C to protect cells against oxidative stress in the body and support immunity, Nutri-B Energy fizzies are a great way to boost energy and supplement good health.
    The Benefits
    Feel the FIZZ of Nutri-B’s great-tasting Energy fizzies in sugar-free Orange or Tropical flavour that are sure to make your tastebuds dance while giving you enhanced mental focus, improved physical stamina and vitality, and reduced fatigue. The best part is that they contain a zero-calorie artificial sweetener, so you don’t have to compromise your health and fitness goals while enjoying a fizzy pick-me-up!
    For anyone who wants to make the most of every day and level up, Vitaforce Nutri-B Energy is just what you need to power through and make it happen. Nutri-B energy is suitable for adults and children 14 years and older and it suitable for vegans and vegetarians.
    May the Vitaforce be with you. Visit www.vitaforce.co.za and @VitaforceSA on Facebook to find out more.

    [embedded content]

    READ MORE ON: energy Sponsored Vitamins And Minerals More

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    “I Did A 30-Day Push-up Challenge—Here’s What Happened”

    There’s a reason military sergeants demand push-ups as a form of punishment. They are effing hard, can knock even the fittest off their feet—okay, toes—and seem to be designed to reveal weaknesses. So much so that fitness editors have been guilty of blowing off the classic move. My go-to excuses when they pop up in a class or training session: “I’m too sore” or “My elbow hurts!”
    But! They’re also one of the all-time exercise MVPs, no question. Push-ups are mega-efficient multitaskers—working your whole body in every rep.
    With fitness streaks (a month of repeating the same exercise every day) being all the rage, we wondered: Could committing to a 30-day push-up challenge finally change our feelings toward the little guys, all while chiselling our muscles? Ready to rid myself of my own cop-outs and make something of my average arms, I signed up to find out.
    READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
    Wanna Try A Fitness Challenge? Here’s What To Do – And What To Avoid
    First step in taking on a 30-day push-up challenge: I called personal-training connoisseur Tony Gentilcore, a certified strength and conditioning specialist, to help me devise the plan.
    Modified (or “girlie”) push-ups—which so many of us drop into to up our rep count—were out of the question; they don’t build strength in the full range of up-down motion, so they’re no help. But no need for tons of reps, anyway.
    Some push-up challenges online – you’ll find thousands – will call for 100 push-ups a day, or some that add more to the set every day. Not necessary, according to Gentilcore. Our 30-day push-up challenge called for just 10 pushups each day.
    “Ten is the minimal effective and sustainable dose,” Gentilcore said—meaning, it’s just enough to induce noticeable changes in upper-body strength and appearance without overloading you to the point of quitting. Even then, “take as long as you need—or split them up over the day—to make sure you’re completing high-quality reps,” he told me.
    As someone who works out six days a week, I thought, ten push-ups? No prob—I can knock those out after my workouts or while I’m cooking dinner. But the first few days were unexpectedly tough. Since my typical routine had mostly consisted of exercises like biceps curls and shoulder presses (muscle-isolating moves) and occasional boxing, my upper body parts weren’t used to working together to hoist my body weight. And while this new daily stress on the same muscle groups never left me can’t-wash-my-hair sore, I definitely shook through the end of my set on Friday.
    READ MORE: It’s Time To Try Padel: The New Social Sport Everyone’s Talking About
    30-Day Push-Up Challenge: Finding Momentum
    Still, things turned around fairly quickly: On day one, it took me five minutes (and several breaks) to get through 10 polished, chest-to-the-floor reps. By day 15, it took me under three minutes. On day 30, it took me just 27 seconds. “The more you do something, the better you get at it, because you’re improving communication between your neurons and muscles,” explains Gentilcore.
    Not only did my push-ups become easier, but everything else I did in the gym—planks, ball slams, battle ropes—felt less taxing too. “A lot of people think the best way to measure progress is through brute strength—where you test how much weight you can possibly move for one rep,” he says. “But a far better gauge of progress is whether you’re less fatigued after completing the same amount of work.” Awesome-sauce.
    Now let’s talk about the other kind of progress—the flexed-muscles kind. Did I go from meh muscles to dope guns? Not quite. Turns out, unless you are a genetically blessed muscle gainer, per Gentilcore, 30 days isn’t exactly long enough to develop lasting definition. Muscle growth and fat loss—the combo that lets those babies shine through—usually takes a bit longer, at least six-ish weeks.
    Push-Up Variations
    Try the variations in this video if you’re bored with the run-of-the-mill push-ups:
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    The Results: Do 30-Day Push-Up Challenges Work?
    What I did see after the month? Noticeably more sculpted shoulders—to the point that my tops started to fit higher up on my chest—and slightly more pronounced biceps and triceps. I also saw a very welcome bonus: flatter abs. “To do a clean push-up, your core has to engage to keep your hips level throughout—hence the tighter stomach.”
    And here’s the best change: When I walked into boxing-meets-HIIT hot spot Rumble last week and had to crank out 30 push-ups, I didn’t spit out an alibi about the previous night’s margs or throw my gloves in the instructor’s face.
    Competence is a crucial ingredient to confidence—which, as Gentilcore puts it, “is the secret to not only maintaining an activity, but also enjoying it.” Perhaps that’s why 15 days post-challenge, I’m still going strong—and not as a punishment, but as a reward.
    This article was originally featured on www.womanshealthmag.com

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