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    43 Protein-Packed Chicken Variations Every Fit Girl Will Love

    The humble, reliable chicken is protein-packed… but can get boring, fast. To the rescue, we’ve got a whopping 43 chicken variations to spice things up.

    Chomping on a skinless, boneless chicken breast gives you 23 muscle-building grams of protein for the bargain price of a single gram of saturated fat and 460kJ – and that brings you one step closer to tight abs and lean thighs. The problem? This omnipresent piece of poultry is… not that thrilling.

    The solution: 43 fabulous makeovers for your average chicken breast. Each mix uses just a few easy ingredients that are probably in your kitchen already, and none take longer than 25 minutes. Try a few. The next time you say something tastes like chicken, it’ll be a compliment.

    Image by Mariam Antadze on Pexels

    Epic stir-fried chicken variations

    The Basics

    For stir-fry, cut a raw chicken breast into bite-size pieces or thin strips. Cook it in a non-stick pan or wok over medium-high heat until browned (three to five minutes). Add one of the following groups of ingredients – in the order listed – and cook for five more minutes, stirring frequently.

    Pick your flavour combos:

    Bell Pepper Mix: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 cup green or red bell pepper strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

    Veggie Blend: 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 spring onion, sliced; 2 Tbsp chopped unsalted peanuts

    Asparagus and Cashew: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews

    Sweet Lemon: 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c mangetout; 1 c chopped celery

    Asian Broccoli: 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce

    Hoisin Mangetout: 1 whisked egg; 1/2 c mangetout; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce

    Flavour tip:

    Sesame oil gives stir-fries a distinct flavour. Nutritionally, it’s similar to olive oil because it’s full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted sesame oil.) But if you don’t have it, use canola or peanut oil, not olive, which goes up in smoke at high temperatures.

    READ MORE: This Cape Malay Stuffed Linefish Is Simple And Delicious

    Delish baked chicken variations

    The Basics

    Preheat the oven to 180 degrees Celsius and douse your chicken in sauce, rub it with spices, crust it with goodies or stuff it with savouries. Bake, uncovered, for 20 to 25 minutes.

    Sauce things up

    Watery baths like salsa will do just fine in the oven. But thicker sauces must be mixed with water or stock or you’ll be left with sticky, blackened char. Use a small baking dish with raised sides to keep the meat swimming.

    Fiesta: 1/3 cup salsa

    Italian: 2 Tbsp marinara sauce, 2 Tbsp water

    Honey Mustard: 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

    Spiced Up: 3 Tbsp chicken stock; 1 Tbsp mustard; 1 clove garlic, crushed

    Cream of Mushroom: 2 Tbsp condensed mushroom soup, 2 Tbsp water

    Pesto: 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken stock

    Sweet and Sour: 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice

    Coconut Curry: 3 Tbsp chicken stock, 2 Tbsp light coconut milk, 1/4 tsp curry powder

    Apple Glaze: 1/3 c chicken stock, 1 Tbsp maple syrup, 1 Tbsp apple juice

    Herbed Citrus: 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

    Rubbed recipes

    Rub these mixtures evenly over each breast, then coat with cooking spray.

    Chilli Covered: 1/4 tsp each garlic powder, chilli powder, black pepper and oregano; salt to taste

    Tri-Herb Rub: 1/4 tsp each dried basil, rosemary and thyme; salt and pepper to taste

    READ MORE: 6 Delicious Winter Soup Recipes – Plus Sides!

    Crusted bakes

    Crack an egg into a shallow bowl, whisk it, dip the chicken in it, and then roll the chicken in a plate of one of these coatings:

    Nut Covered: 1/3 c finely chopped nuts

    Italian Topped: 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian breadcrumbs, a pinch of black pepper

    Faux Fried: 1/2 c crushed corn or bran flakes

    Stuffed chicken ideas

    Pound the daylights out of your chicken breast with a meat tenderiser until it’s uniformly thin. Then arrange any of the following ingredients on the breast, roll it up and secure it with toothpicks or kitchen twine.

    Ham and Cheese: 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper

    Stromboli: 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped

    Pizza: 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped

    Spinach Stuffed: 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed

    Deli Style: 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper

    Sun-dried Tomato: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano

    Mediterranean: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest

    Parmesan Pesto: 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

    Flavour tip:

    To lock in juices, sear the breast in a hot pan for one to two minutes per side before baking.

    READ MORE: This Healthy Cauliflower Risotto Is A Winter Dream

    Image by Gerald Jake Abangan on Pexels

    Grilled chicken variations

    The Basics

    Soak the chicken in these marinades for at least an hour. Heat a grill or place a non-stick pan over medium-high heat on the stove. Cook for three to five minutes per side.

    Booze Infused: 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper

    Sweet Booze Infused: 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed

    White Wine Dressed: 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme

    Rich and Creamy: 2 Tbsp plain yoghurt, 1/4 tsp dill

    Curry Cream: 2 Tbsp plain yoghurt, 1 tsp olive oil, 1/4 tsp curry powder

    Margaritaville: 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp coriander

    Cumin and Lime: 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes

    Lemon Zest: 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper

    Balsamic Herb: 2 Tbsp vinaigrette, 1/4 tsp rosemary

    Ginger Spiced: 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp coriander

    O-juiced: 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes

    Soda Popped: 2 Tbsp Coca-Cola, 1/4 tsp black pepper

    Red Pepper Pop: 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes

    Hawaiian Punch: 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

    Flavour tip

    Mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake and refrigerate. More

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    This Powerful Bodyweight Workout Tones It All – Fast

    No gym? That’s no barrier to getting your sweat on. Get stronger with this fun bodyweight workout that you can perform in the comfort of your own home. The only piece of equipment that you’ll need is your coffee table or a bench.

    This all-over bodyweight workout was created by personal trainer and founder of Fit Best Training, Renché Seyffert.

    To complete this workout, work in intervals. For intermediate to advanced athletes (yes, you!) work with the 50/10 principle. This means you’ll work for 50 seconds, then rest for 10 seconds.

    If you’re a beginner athlete, use the 40/20 principle. Work for 40 seconds, then rest for 20. Rest for one minute after each round and aim to complete three to four rounds in total. We’ll warn you: it’s a doozy!

    Watch PT Renché Seyffert demo the moves, then read on for the technique notes.

    The Living Room Bodyweight Workout

    [embedded content]

    1/ Single Leg Skater Sit Squats

    Stand in front of the edge of the coffee table on your right leg.

    Jump sideways to your left and land on your left leg in front of the left edge of the coffee table.

    Still only on your left leg, lower yourself down into a sitting squat, placing your bum firmly onto the table.

    Get back up by pushing from your left heel upwards, using your calf muscles, hamstrings and glutes.

    Jump to your right side and land on your right leg before lowering down into your sit squat. That’s one – keep going!

    READ MORE: Transform Your Legs With This 20-Minute Home Workout

    2/ Incline Push Up with Clap

    Get into a plank position with your hands on top of the table, shoulder-width apart.

    Keep your feet hip-width apart and bend your elbows as you lower your chest towards the table.

    With an explosive movement, push yourself away from the table, forcing your arms and upper body into the air and clapping your hands. Return to the starting position and repeat.

    3/ Plank Cross Tap to Bear Jumps

    Start in a plank position with feet hip-width apart, elevated on top of the table.

    With your hands on the floor, shoulder-width apart, jump onto all fours, then jump back into a plank.

    Tap the left foot to the right side underneath the body.

    Move back to the plank position and tap the right foot to the left side underneath the body.

    READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

    4/ Tricep Dip – Alternating Toe Tap

    Get into a tabletop position facing the ceiling with your hands on the table, keeping your feet on the floor.

    Bend your elbows as you lower yourself towards the floor.

    Straighten your arms to move back up to the starting position. Ensure that you use your arms to perform the movement and not your hips or legs.

    Once back to the starting position, tap your left hand with your right foot. Repeat on the other side.

    5/ Side Plank Hip Dips on Right

    Stand in a side plank on your right elbow.

    Raise your left leg on the table and ensure the right leg is suspended in the air, under the table surface.

    Dip your hips towards the floor and back up. Repeat on the other side.

    READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility

    6/ Step Up Reverse Lunges

    Start by standing with both feet on top of the table.

    Slowly step back with one of your legs into a reverse lunge.

    Make sure both knees are bent and your back is straight. Ensure that your knee (of the foot in front) does not go over your toes.

    Bring back your leg to the starting position and repeat on the other leg.

    Once you have found your rhythm and balance, you can speed it up a little and add a hop on top of the table when changing your legs.

    7/ Elevated Sit-Ups

    Start by lying flat on your back on the floor and place your feet and calves on table.

    Extend your arms over your head using your abdominals, as you lift your upper body and crunch down so that your hands can touch your feet.

    Slowly lower yourself back down to the floor to the starting position and repeat. More

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    This Cape Malay Stuffed Linefish Is Simple And Delicious

    Yes: this Cape Malay stuffed linefish might take more time to prepare than a salad or two-minute noodles. But! We can assure you it’s going to taste a whole lot better. Cape Malay curry spice adds a flavourful punch. And, it’s packed with antioxidant-rich turmeric, cumin and nutmeg.

    Fresh lemon juice, vinegar and pickled peas add to your gut health. Plus, there’s a healthy dose of omegas from the fish. And, for bonus feel-good points, we recommend serving this at the next family lunch to impress everyone with your skills.

    About this recipe

    As always, when eating seafood and fish, make sure you eat sustainable fish. Not sure? Check out the WWF SASSI list, which details which fish are fine to eat. Carpenter, a popular linefish, is green on the list.

    This recipe calls for verjuice, but if you don’t have that on hand, you can make an alternative. All you’ll need is good-quality white wine vinegar and four tablespoons of sugar (or your sweetener of choice).

    And, if you can’t get your hands on Cape Malay curry paste, you can substitute it for Thai yellow curry paste.

    Cape Malay Stuffed Linefish

    Indulge in this delectable Cape Malay stuffed linefish recipe from award-winning Chef Monché Muller’s book Harvest Table: A Culinary Journey Through The Wine Regions Of France, Italy, Spain And South Africa.

    Cape Malay Seafood-stuffed Linefish with Pickled Pea Salsa

    Chef Monché Muller

    This feel-good dish is packed with gut-healthy ingredients and feels like comfort food.

    Prep Time 10 minutes minsCook Time 1 hour hr 30 minutes mins

    Course Main CourseCuisine South African

    Servings 6

    For the seafood stuffing250 g Calamari steaks cubed60 ml Olive oil 50 g Onion chopped200 g Prawn meat chopped2 Tbsp White wine3 Tbsp Fresh lemon juice1 Tbsp Butter 20 g Sultanas chopped 60 ml Cream80 ml Cape Malay curry paste 50 g Japanese panko breadcrumbs toasted2-3 kg Firm white fish, butterflied traditionally, carpenter or hottentot Oil for brushing For the pickled peas250 ml Verjuice125 ml White wine vinegar2 Tbsp Sugar1 tsp Black peppercorns 250 g Raw, fresh peasFor the salsa100 g Jalapeños finely diced100 g Red onion finely diced10 g Coriander chopped250 g Peas blanched and lightly crushed (not mashed)2 Tbsp Verjuice2 Tbsp Olive oil to taste
    To make the seafood stuffing, boil the calamari for 20 minutes, or until tender. Drain and allow to cool.Heat the oil in a pan and fry the onion. Once translucent, add the calamari, prawn meat, wine, lemon juice, butter, sultanas, cream and curry paste. Simmer until the liquid has reduced slightly.Use a hand blender to pulse the mixture into a coarse paste, then stir in the breadcrumbs.Stuff the butterflied fish with the seafood stuffing, then truss using kitchen string. Fry in hot oil until the skin starts to crisp.Preheat the oven to 180°C and place a tray large enough to hold the fish in the oven. Finish cooking the fish in the oven for about 20 minutes, until the flesh is white and flaky.To make the pickled peas, place the verjuice, vinegar, sugar and peppercorns in a saucepan and bring to a boil. Pour the hot liquid over the raw peas. Allow to cool, then drain the peas before using.To make the salsa, combine the jalapeños, red onion, coriander, crushed peas, pickled peas, verjuice and olive oil, and season to taste.Serve the salsa with the fish.

    You can use good-quality white wine vinegar instead of verjuice, but remember to add 4 Tbsp sugar. Add blanched mangetout or sugar-snap peas to spruce up the salsa. Instead of Cape Malay curry paste, you can use Thai yellow curry paste.

    Keyword comfort food, curry, dinner, fish, high-protein, lemon, low-carb, prawns

    Try these recipes next: More

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    This Beginner Callisthenics Workout Builds Serious Strength & Mobility

    If you’ve ever watched gymnast Caitlin Rooskrantz perform gravity-defying feats, you’ve probably wistfully imagined yourself being *that* strong and flexible. The truth? Those fabulous moves are built on callisthenics: the body-weight workout style that prioritises using your own body as the weight. Practising body-weight moves is an effective way to build functional strength and sculpt sexy, lean muscle tone. And, in case the title didn’t clue you in, you can start as a total beginner and still feel like Simone Biles. Ahead, reasons to tap into callisthenics workouts and the moves to start with.

    Why callisthenics workouts are so good

    You can do it anywhere, anytime

    The great thing about body-weight training (or a callisthenics workout, as it’s technically called) is that you can do it pretty much anywhere with minimal equipment. That’s because you’re using your own body weight as the load and gravity to create resistance. Also, most of the time, you don’t need to move very far, so it can be done in relatively small spaces, depending on what you’re doing.

    It builds killer abs

    There’s a lot of balance and stabilising required in body-weight moves, so your core will work overtime (yay, abs!) Plus, having this improved stability means less falling around in the long run, making you sturdy and strong.

    Callisthenics sculpts your upper bod

    All the pulling and pushing you do with your upper body will sculpt your back, arms and shoulders. If you’re aiming to try a pull-up or handstand, these moves will help you reach those goals.

    How to do this beginner callisthenics workout

    These moves, from Tim and Jacko of the training community School of Calisthenics,  are ideal as callisthenics for beginners starting body-weight training. And all they require are a floor with a cushioned surface (like an exercise mat, carpet or grass), a wall and something to hang from. We’ve used gymnastic rings, but a straight bar at your local park will also work fine.

    Tim and Jacko from School of Calisthenics, with trainer Hayley Ryan, show us how to master these moves…

    [embedded content]

    1 Frog Stand

    This foundational move helps you build the upper-body strength and balance that you’ll need for more advanced body-weight moves like freestanding handstands. If you find your feet can’t lift off the ground, that’s totally fine. Over time, you’ll build enough strength to lift them!

    2 Wall Walk

    As adults, we don’t spend much time upside down, so this is a fun challenge. Keep your core braced and only go as far as you feel comfortable, but aim to walk a bit closer to the wall every time.

    3 Dead Bug

    This body-weight move from Pilates works different core muscles simultaneously, strengthening your stabilisers, lowering your injury risk and improving your coordination. Be sure to keep your lower back glued to the floor at all times.

    4 Hollow-Body Hold

    Kind of the upside-down cousin of a plank, this isometric body-weight move (holding a single position; not moving) targets your whole core from multiple directions. It’s brilliant for building core strength, as well as body position patterning to protect your lower back in other exercises. The goal is to create a bowl shape with your body. Again, keep your lower back glued to the ground at all times. See how long you can hold it for.

    5 Hollow-Body Rock

    This is a classic example of how a body-weight move can turn into a fun game. Once you can do the hold for 10 seconds without breaking form, the goal is to rock back and forth like a rocking horse, while in that hollow-hold position. Way easier said than done.

    6 Skin The Cat

    You might need a few practice rounds to really nail this, and that’s ok. It’s a good idea to warm up the shoulders before attempting this one (check out this warm-up you can do with a broom). Then, see how many reps you can knock out. Even if you can’t skin the entire cat, you’ll still get a top callisthenics workout.

    Try these workouts next: More

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    Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

    The hot girl walk is about to get hotter—and maybe a little retro. When Kate Davidson posted a simple Sunday morning vlog, filled with skincare, her furry friends and the farmer’s market, to TikTok, her super-toned arms ended up stealing the spotlight. In a subsequent video that racked up five million views, she dropped her secret and it’s simple: wrist weights.

    Kate Davidson – Toned Arm Trend

    Davidson credited wearing the 500g wrist weights on her daily walks for her sculpted upper-body physique, and naturally, the rest of the internet was influenced to give them a try, myself included.

    While many shared their excitement about this “lazy girl hack” for toned arms, others in the comment section had concerns that wrist weights are bad for joint health. But, as long as the weight isn’t *too* heavy, your joints should be okay. “A very heavy weight on a weak wrist can be harmful in that it can put undue strain on your joints, but that’s about it,” says Claudette Sariya. So, you’ll just want to make sure you’re not overloading your wrists with too much weight.

    But, how much of a difference will wrist weights make? Here’s what you need to know about incorporating wrist weights into your hot girl walks and beyond.

    Meet the expert: Claudette Sariya, CPT, is the founding instructor at SOLE Fitness and a coach at F45 Training.

    Benefits Of Wrist Weights

    The cult-fave Bala Bangles are a modern take, but wrist weights have been popular since the 1970s and 80s. They’re versatile and can be used at any time, whether you want to strap them on while you’re doing household chores, at a barre class, or on a walk or run, says Sariya. They add resistance and therefore up the intensity of any activity and help build muscular endurance.

    Wrist weights can help your arms look more toned, but not for the reason you might think. “Using weights while walking won’t help you build muscle,” Sariya says. Instead, by adding weights to your walking routine, you’re making the activity a little bit harder and increasing your caloric burn, even if just by a little bit.

    While you may see the benefits of wearing wrist weights on your arms, it’s not because wrist weights can spot reduce fat (this isn’t possible, Sariya says). Since your arms don’t store most of the body’s fat to begin with, that’s one of the first places you’ll notice a difference, Sariya explains.

    Nordik Beauty Fitness Wrist & Ankle Weights

    OTG Weighted Bangles

    How To Use Wrist Weights While Walking

    The beauty of wrist weights is that they’re easy to use. After you’ve strapped them to your wrists, you’re ready to take them out for a spin. Before you get started, you can also do some wrist rolls to warm up your joints. In order to maximise their benefits, keep your elbow bent at a 90-degree angle, similar to how you hold your arms while running, advises Sariya. And, “if you feel comfortable and coordinated, you can add in bicep curls to get an extra boost,” she says. Overall, the more you move with intention, the more of a difference you’ll see, says Sariya. You can also slowly increase your weights for an additional burn, as long as they’re not too heavy.

    As for how often you should use your wearable weights, incorporating them into your preferred form of cardio (so, in Davidson’s case, her walks) twice a week for about 40 minutes is a great place to start, says Sariya. Since wrist weights are not an effective way to build muscle, you should also do strength training if you’re looking to really take your arms to the next level.

    READ MORE: Step Into Your Best Shape With The WH Walking Challenge

    When should you see results?

    There’s not one timeframe for when you can expect to see results from walking with wrist weights because it varies based on things like starting fitness level and the intensity of your walks. (If you’re a fitness newbie, the good news is results might appear quicker than for someone who is already hitting the gym multiple times a week.)

    While the added weight on a walk gives you a little boost by driving your heart rate up and working more muscles, the timeframe for results is actually still pretty similar to walking without them. But, if adding this accessory is the inspiration and excitement you need, wrist weights can be a great way to spice up a stale walking routine—I know they spiced up mine.

    READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

    This article written by Olivia Luppino first appeared on Women’s Health UK. Additional product recommendations by the Women’s Health SA team. More

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    PUMA Just Dropped The New Deviate NITRO™ 3 And It’s Pure Speed

    PUMA just launched their latest innovation, and trust us, this will be the GOAT of running shoes. The Deviate NITRO™ 3 is here to challenge you to the most successful training experience ever. It’s your everyday source of speed, reliable week after week, mile after mile. And can we just take a moment to appreciate that stunning colour fade? Because who doesn’t love a beautiful running shoe? Said no one ever.

    READ MORE: Tried & Tested: New Running Shoes From Asics, PUMA, Salomon & Under Armour

    Engineered For Speed

    The Deviate NITRO™ 3 is packed with even more of PUMA’s cutting-edge NITROFOAM™ technology to deliver supreme cushion and responsiveness. It’s the next evolution of its award-winning predecessor, designed to push you beyond your limits.

    The carbon fibre PWR Plate ensures a smoother, more consistent speed, delivering an explosive toe-off that propels you forward. And with PUMA’s exceptional PUMAGRIP, you’ll get unmatched traction on any surface, even in the testing conditions.

    The lightweight engineered mesh upper comes with strategically placed PWR Tape for added support where you need it most, while a padded collar provides extra comfort and a snug fit. The Deviate NITRO™ 3 will enhance training experiences for people worldwide and continues to grow closer to its race day counterpart.

    READ MORE: Get Cushiness *And* Stability With The New PUMA Velocity Nitro 3

    The Deviate NITRO™ 3 Fireglow colourway is now available on PUMA.com, in PUMA Retail stores, Totalsports and Sportsmans Warehouse. For more information, please visit www.puma.com More

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    The July/August 2024 Issue Stories That Are Inspiring Our Editors Right Now

    We really created something special with this issue – yes, we said it! While tackling all things ‘positive body image’, ‘sports’ and celebrating the inspiring girlies who are off to the 2024 Paris Olympics, so much careful consideration went into each topic covered.

    The July/August 2024, themed The Body Issue, couldn’t have come at a better time, reckons our editor Gotlhokwang Angoma-Mzini. She reminds us of this very crucial factor: “What’s important is to know that our current body is all we have and any future version of ourselves will be reached with this present-day body. So it doesn’t need criticism, it needs encouragement.” The WH Sport section (flip the mag to access it) covers a cycling taboo that’ll give you literal goosies. We certainly had many ‘WTF’ and ‘women go through so much’ moments while editing it.

    Read on to find out what stories our editors are excited for you to lay your eyes on. These, are some life-altering reads we tell ya!

    These Stories Are Inspiring Our Editors Right Now

    Strength Is Universal, July/August 2024

    Chamain van Zyl, Online Editor

    “I hate to sound clichéd, but I’m completely hooked on the entire WH Sport bumper edition! I’m such a die-hard sports fan. You know the type – I get choked up at the finish line and spend Sundays rewatching the highlights. Yep, that’s me, #TeamSA’s biggest supporter. So, this issue is pure gold in my books! From the captivating cover featuring Jo-Ané van Dyk to the Hall of Fame story on Penny Heyns – and all 10 global editions of Women’s Health uniting to celebrate women in sport, this issue is an absolute must-buy. If you’re as passionate about sports like I am, I urge you to grab your copy a.s.a.p!”

    Liquid Gold, July/August 2024

    Kemong Mopedi, Deputy Editor

    If there ever was a place called soup heaven, pages 90 to 95 in the latest issue of Women’s Health SA is it. Cooking, once a favourite pastime of mine, is now a chore that I dread with every fibre of my being (adulting, not me!) Enter soups…Easy and convenient to make, one pot usually ensures that I get all the necessary nutrients needed to sustain my body. I love discovering new recipes and sprucing up old ones. I also scored another soup jackpot in the form of our digital soup guide – pages upon pages of soup recipes for all seasons! Prepare to seriously ladle up…

    READ MORE: The Secrets Of Successful Athletes

    Self-Esteem Under The Microscope, July/August 2024

    Michelle October, Features Editor

    2024 has turned out to be my year of deep self-work in order to uncover this elusive ‘self-love’ concept buried under years of trauma. Self Esteem Under The Microscope (page 48) couldn’t have come at a better time. It’s not so much a step-by-step guide to loving yourself (spoiler: it’s always a work in progress); rather, this article looks at the science of self-esteem and the many layers that create how you view yourself. By unearthing these layers, you can address them one by one until you’ve got a more positive way to look at yourself! An absolutely fascinating read. 

    Why Women Are Choosing To Be Child-Free, July/August 2024

    I’ve always known that being a mother wasn’t my journey. But I’ve always been told that it should, and will, be. Why Women Are Choosing To Be Child-Free (page 84) interrogates this concept and shares the views of many women who decided to forgo motherhood. It also serves as a helpful guide to child-free by choice women who need a bit of guidance for navigating conversations around the topic with others. Because there’s no reason to live a narrative that isn’t yours. 

    Hot & Bothered, July/August 2024

    Gotlhokwang Angoma-Mzini, Editor

    Everywhere I turn, I come across headlines that read something along the lines of: ‘Hidden Signs Your Body Is Inflamed’ or ‘How To Reduce Inflammation’. Inflammation is a common buzzword in the health and nutrition sphere lately. It’s deemed a major player in all sorts of health issues you don’t want to deal with. *Cue scary music*. But not all inflammation is necessarily bad. In fact, it can be quite a healthy, normal process for our bodies. Like, if you have a sprain, your body is stopping you from moving your foot. So how can you tell “good” inflammation from the kind of inflammation that you need to address pronto? Hot & Bothered (page 57) lays down the facts and gives science-backed advice about inflammation.*Cue chilled beats*

    The Stories We Tell Ourselves About Our Bodies, July/August 2024

    Hands up if you’ve never been self-critical in front of a mirror. There are very few women without body issues. Now, I’m not saying they don’t exist, but they are extremely rare. It’s much easier to find that women are generally dissatisfied with their appearance, which honestly is very very sad. If you’re having a hard time making peace with your body, The Stories We Tell Ourselves About Our Bodies (page 72), helps explore how to change your inner monologue, according to experts and women who’ve done it. Definitely worth a read.

    READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

    Build A Strong Base July/August 2024

    Kelleigh Korevaar, Managing Editor

    If you’ve been sleeping on training your pelvic floor, it’s time to wake up. And you definitely shouldn’t be waiting for a specific stage of your life to start strengthening your core. Build A Strong Base (page 24) gives you a test to see where your pelvic floor is at, different goals and action plans and some causes of pelvic floor dysfunction (think: birth, impact sports, allergies, stress and poor posture or prolonged sitting – we’re all guilty of at least one). Plus, you’ll get an express full-body equipment free workout you can do at home .

    Cycling’s Silent Epidemic, July/August 2024

    We’ve all been there – a casual Sunday cycle, an intense spinning class or a cardio session on the gym bikes that leaves you sore and uncomfortable the next day (and sometimes a few days after too). Cycling’s Silent Epidemic (page 22 of WHSPORT) tells of the harrowing reality of many women who are forced off their bike seats due to labial swelling pain and swelling. With accounts of women who have experienced it first hand, insights into why it happens as well as information on what you can do about it and prevent it in the first place, this is a real page-turner. 

    How To Be Decisive, July/August 2024

    Pia Hammond, Creative Director

    I struggle with decisiveness. Doubt creeps into my mind on a daily basis – is what I’m making for dinner healthy enough for me to should I buy a house right now? When is the right time for anything in life? I’m learning that sometimes we need to trust the process and know that everything falls into place at the right time. I cope with these choices by talking it through, having a clear mind and being realistic with myself. Impulsivity can be damaging, rather lean into being vulnerable and trust yourself and the advice given by those around you. To anyone as indecisive as me, there are plenty of guidelines on page 60.

    Remember…It’s never too late to start living well. Find the July/August 2024 issue of Women’s Health on shelves now, or buy yourself a digital copy. Happy reading! More

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    in fitness and body

    Transform Your Legs With This 20-Minute Home Workout

    It’s safe to say that we’ve all found different ways to make home workouts work for us. You could be using a tin of beans as weights or your broom has magically turned it into a barbell.  Either way, we’re working on our fitness! If you have equipment at home but haven’t used any of it, I’d like to introduce you to your new best friend — the resistance band.

    At first glance, this piece of exercise band looks like nothing but a band, but this baby can make your body stronger and firmer without lifting weights. Health Coach, Online Trainer, and Bikini Pro Athlete, Andene Thomson shows us how we can transform our legs with a resistance band in just 20 minutes.

    20-Minute Resistance Band Workout

    Time: 20 Minutes | Equipment: Resistance Band | Good For: Quads, glutes, hamstring, and calves

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    Warm-Up

    50 reps x Knee-Banded Squats with Abduction

    Place the resistance band above your knees, with your feet hip-width apart (A). Lower yourself down (as if sitting into a chair) keeping the weight in your heels and sink down into your squat (B). While in your squat position, open the legs as you feel the tension from the band (C). Return to standing by pushing your heels into the ground (D). Remember to engage those glutes!

    Exercise 1

    1/  Knee-Banded Kickbacks (4 x 15 each leg)

    Place the resistance band around your thighs with your feet hip-width apart, keeping your core engaged (A). Shift weight into your left leg, so there is tension in the band (B). Squeeze your core as you kick your right leg back (C).

    2/ Knee-Banded Side Abduction (4 x 15 each leg)

    Place the resistance band around your thighs, while keeping your core engaged (A). Lift your outer leg up and straight out to side as far as possible, before bringing your leg to the starting position (B). That’s one rep!

    READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

    Exercise 2

    1/ Knee-Banded Dumbbell Split Squats (4 x 15 each leg)

    Grab a dumbbell and hold it at your sides (A). Lower your hips until your front thigh is at least parallel to the floor. Push through your front heel, and extend the hips and knees to return to the starting position (B). That’s 1 rep. Don’t forget to change legs!

     2/ Knee-Banded Forward and Back Jump Squats (4 x 12 each way)

    Start with your feet hip-width apart, keep your knees soft as you tuck into a low squat position (A). Jump over a small step, rope or a towel to intensify, before jumping back again (B).

    Exercise 3

    4 x 20 reps Dumbbell Lying Leg Curls

    Start by lying flat on your stomach (A).  Place the dumbells between your feet and extend legs all the way back (B). Be careful not to arch your spine as you extend your legs back, then repeat the move (C).

    Exercise 4

    1/ Sumo Deadlifts (4 x 15 reps)

    Position your feet shoulder-width apart as your toes point out at an angle (A). It’s important not to round your lower back for this one. Grab hold of your weights with both hands as you lower your body down, keeping your core engaged, before returning back to starting position (B).

    2/ Knee-Banded Sumo Squat Pulses (4 x 20 reps)

    Get the resistance band on and start with your legs opened wide to the sides (A). Keep the shoulders directly over your hips and your knees are in line with your feet (B). Go for small pulses up and down (C).

    READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain

    Finisher

    Knee-Banded Double Pulse Sumo Squats

    Start with your legs opened to the sides and your toes turned slightly outward (A). As low as you can, take on a squat position as you make small pulses up and down (B). More