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    “How I Lost Weight As A Working Mom”

    It’s important to have a healthy pregnancy for you and your little baby. And while weight gain is a natural and necessary part of being pregnant, for Abigail Downs, the extra kilos brought on severe pre-eclampsia. Her body changed in ways she hadn’t anticipated. However she had a weight-loss plan. An unshakeable routine and conscious healthy eating was the game plan she needed to take to succeed. Here’s how she navigated a high-risk pregnancy and found her way back to the strong, healthy Abigail she always knew.

    The Stats

    Occupation: Fashion Buyer/ Buying Manager and Content Creator

    Age: 31

    City: Durban

    Weight before: 81kg

    Weight after: 58kg

    Height: 1.65m

    Secret weapon to weight loss: Progress over perfection. Don’t wait to feel motivated. Just show up, imperfect action is better than none.

    Navigating Unexpected Health Challenges

    While I’ve generally been pretty petite and active for most of my 20s I had multiple gym memberships and did a lot of running and weight training. I loved programmes like Kayla Itsines BBGand even stints at CrossFit. But pregnancy complications put a necessary halt to exercising. I developed severe pre-eclampsia, leading to extensive bloating, edema and significant weight gain. The day I gave birth, three months early at 28 weeks, I weighed about 88kgs. What followed were the hardest months of my life, as my son, Slade, remained in the hospital.

    Unhealthy Food Choices

    My diet became entirely convenience-based: quick carbs, takeaways, and emotional eating took over. I’d often skip meals, then binge, focusing little on nutrition and a lot on chocolate (pregnancy cravings, right?). Previously, even when I’d had patches of bad habits and defaulted to carbs, they hadn’t impacted me much. As a vegetarian for seven years, my diet sometimes swung between extremes – months of strict salads and then sudden binges on easy options like pizza and pasta. This time, however, the impact was undeniable, making my return to mindful eating and consistent movement all the more vital.

    READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

    The Road Back: Making Healthy Life Choices

    The real turning point for me arrived as soon as Slade was born and in the hospital. I felt within myself that I was uncomfortable in my own skin – I couldn’t look at myself in pictures and the scale made me so upset every time I got on it. I had also had such a traumatic pregnancy that I wanted to start a new chapter feeling like the best version of myself so that I could be the best mother and wife to my husband and son.

    My immediate goal was to change things. I started by consulting a dietician who helped me shed the initial 8-9kgs. She also encouraged me to run or go to the gym at least twice a week. While losing the weight was partly physical, it was deeply emotional. I felt completely disconnected from myself, I had such anxiety and felt stuck. I knew I needed to pour into myself again and get back to feeling good. Because I wasn’t used to being overweight, it really affected me mentally.

    Simple Tips That Made My Diet Healthier

    How To Maintain Lifelong Fitness?

    I upped my protein and water intake a lot! 3L of water everyday without fail and lots of protein (whey and animal protein from white meat, I’m not a red meat eater). I eat more whole foods now, lots of veggies and low-GI carbs. I don’t restrict myself, but I stay intentional and make sure I know what’s in my food. I prefer to eat at home for that reason. I also stopped drinking alcohol.

    Maintain Your Exercise Schedule

    The most important thing I learned during my wellness journey is that there are no shortcuts. Things take time, and you just have to take it one day by day. And that consistency matters more than perfection. Showing up for yourself is what builds mental fortitude, even if it just means walking on the treadmill for half an hour; it’s better than nothing.

    How To Start Exercising When You’re Out Of Shape

    I walk or train 3 to 4 times a week (strength training minimum twice a week), always in the mornings. It’s become a non-negotiable form of self-care. I do Pilates on and off, and then I try to run twice a week. I’ve unfortunately had hip issues but I’m working through that and it seems to be getting better.

    READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To Experts

    Feel Good Benefits Of Weight Loss

    I feel so much stronger and way more focused when it comes to most things in my life. I’m more confident and I show up better for myself and my son. My clarity and emotional well-being have improved drastically.

    Exercise is a non-negotiable for me – it’s just become part of my lifestyle. I can run at a much faster pace than I ever thought, lift much heavier weights and am just so much fitter in general. I’ve gone down multiple sizes and my measurements are a clear indicator of weight loss.     

    READ MORE: 10 Non-Food Rewards For Weight Loss, From Experts 

    Three Practical Tips To Juggling Motherhood, Career And Family

    1. Prioritise Yourself And Protect Your Peace

    Discipline, routine and protecting my peace is vital, and saying “no” when I need to are my go-to strategies. I’ve realised that having boundaries are the most important things you can do as a mom or someone with a busy career.

    2. Leverage Your Support System

    I’m lucky enough to have an extremely supportive husband who’s always there for my son and me. I truly couldn’t have achieved what I have without his constant support – from him doing the school run so I can have those 5 a.m./6 a.m. gym sessions, to give me time for self-care Saturday morning runs and coffee.

    3. Embrace Strategic Planning

    Confession: I’m a chronic planner with tons of to-do lists and mini-challenges I set for myself. My week needs to be planned to a certain extent, and I love to challenge myself to stay motivated (like a 10k-a-day step challenge or the 75-day soft challenge, which was definitely my toughest yet!). Also, if you are organised and pack your gym stuff the night before, make your lunch, plan your meals for a weekend away, you won’t fail. More

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    The Exact Workouts For Your Personality Type (+ Motivation Hacks!)

    It can be tough to get pumped up for a workout, especially when you’d rather be doing anything else. But here’s a secret: if you do workouts for your personality type, exercising becomes way more fun – and you’ll push yourself harder. This guide will help you find your perfect workout style so you can finally start seeing those results, whether your goal is consistency or otherwise. Below, scroll for the personality type that describes you best, then check out the workouts you could explore.

    The A Social Energiser 

    Bad day? Life drama? If your first port of call is to hit the bar rather than curl up under the covers, you’re an extrovert, hon! You thrive on connection and buzz – meeting new people and socialising is how you recharge your battery. 

    Your ideal workouts

    It only makes sense that as a socialite, group fitness classes are your bag. Think: running clubs, parkruns, team sports, dance classes or boot camp. 

    Your motivation hack: a workout buddy is a sure-fire way to make sure you get those Move Rings closed up each week. Even if nobody’s free, an online group class will make you feel like you’re part of something bigger. 

    Workouts you’ll love

    Running With A Club

    Running Clubs

    What could be more social than a running club? Each meet is an opportunity to beat your best, while meeting up with a ton of new people.

    Hyrox

    Hyrox

    Hyrox training offers the social element of meeting new people and competing with them. Plus, while you could do Hyrox solo, you could also pair up with a partner and enter – and train – as a team.

    CrossFit

    CrossFit

    What’s better than sweating – or swearing – through the WOD with your mates? CrossFit offers a unique community that sweats together, with the option to compete if you’re up for it.

    READ MORE: This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

    The A-type Planner 

    Your to-do list has a to-do list. You never miss a deadline – and if you haven’t planned for the workout, it doesn’t happen. And you love the thrill of ticking something off the list or seeing a long-term plan come to fruition. 

    Your ideal workouts

    You love structure, progress and ticking boxes. You’ll naturally want to progress in your exercise routine, so aim for a goal when picking your go-to regimen. From there, a training plan is going to help you maintain and achieve. A strength-training programme, running plan or race is the perfect way to create a path towards success.

    Your motivation hack: use a training app or spreadsheet to see numbers climb over time.

    Workouts you’ll love

    The 3-2-1 Method

    The 3-2-1 Method

    TikTok has introduced the 3-2-1 method. It’s a weekly workout split that promotes variety and helps prevent overtraining in any one area.

    A Run/Lift Workout Split

    Workout Splits

    Hybrid training mixes different modalities and training techniques to achieve well-rounded athleticism and – as research suggests – prevent injury.

    Your 10K Running Plan

    10K Training Plan

    This plan is for beginners, so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs.

    The Schedule-Averse 

    If you can barely commit to maintaining your Wordle streak, let alone a consistent workout routine, consider this your personality type. Spontaneous movers need flexibility and can’t stand rigid schedules. You love the idea of making things up as you go along. 

    Your ideal workouts

    To get the most from a fitness routine, keep things varied. Try a gym where you have no idea what the workout will be, like CrossFit WODs, or a sport that keeps you guessing, like surfing, hiking or skateboarding. 

    Your motivation hack: Commit to “just 15 minutes” – once you start moving, you’ll often go longer.

    Workouts you’ll love

    Sports

    Sports to try

    Yes! Pick a sport, any sport, and stay surprised by varied workouts, competitors and more.

    Hiking

    Hiking Workout

    Hiking means there’s never a boring moment. Pick a trail and get trekking. Boredom? Busted.

    Padel

    Padel Courts in SA

    WH have been scouting the South African padel scene and we’ve found the courts that will take your game (and your social life) to the next level. 

    READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

    The Solo Soul 

    You’re an introvert through and through. Being alone is how you recharge, and you like your exercise (your me-time) to be a space for you to release emotions and fill your cup. 

    Your ideal workouts

    Since you recharge alone and value focus, movement that centres on being present will be great for you. Yoga and Pilates, which rely on your breath, are excellent modalities for mindfulness. If you’d prefer to get as strong as possible, strength training with a kettlebell or dumbbells can work. And swimming, whether in open water or a pool, will allow you to create a rhythm as you sort through your thoughts. 

    Your motivation hack: Create a calm, personal workout space and track progress privately (use apps or a journal).

    Workouts you’ll love

    Pilates

    Pilates

    Pilates, the most popular workout of the moment, is a mindful, full-body modality that blends strength with flexibility.

    Yoga

    Yoga

    Yoga, far from being just for bending and breathing, can also be a formidable workout.

    Swimming

    Swimming

    Taking laps can help settle the mind while toning the entire body, literally from head to toe.

    You Love What You Already Know 

    Planning? Spontaneity? Those are not for you. You do one thing, and you’ve been doing it for a while, and you do it well. Routine and familiarity are what bring you joy and comfort. 

    Your ideal workouts

    Your steadfastness pays off in many ways, including your dedication to your sport. Any sport that you can do for a long period of time will be best. Why not go for a marathon, or try your first triathlon? If you’re less into endurance sports, join a sports team, either netball or soccer. The community and regular meeting times make it the perfect way to create a set routine that never wavers. 

    Your motivation hack: Stick with what you enjoy but introduce tiny upgrades (slightly heavier weights, longer routes).

    Workouts you’ll love

    Trail Running

    Trail running

    Trail running is great for many reasons that extend far beyond fresh air and a brand new PB.

    Triathlon Training

    Triathlon training

    A triathlon is about gradual progress, consistency, and embracing the journey. 

    Netball

    Netball

    Netball is a great way to stay active, even though you’re out of school. Clubs and leagues abound, so join one.

    READ MORE: This HIIT Stair Stepper Workout Torches Cals In Just 20 Minutes

    The Explorer 

    Ok, Dora! We see you: the spice of life, ever-evolving person who’s bored easily. You’re a big fan of whatever the new fitness trend is and love experimenting with recipes, make-up trends and more. 

    Your ideal workouts

    Lean into your love for variety and novelty by trying new workouts regularly. Maybe schedule a new workout every month and write down a bucket list of classes, from capoeira, aerial yoga and boxing to adventure races, obstacle courses or cycling tours. 

    Your motivation hack: Set a “movement bucket list” and tick off experiences.

    Workouts you’ll love

    Fitness Races

    Hyrox

    Fitness races like Hyrox are huge and keep you guessing, with different moves. Here’s how to train.

    Cycling

    Cycling

    Hopping on a bike includes building up cardiovascular health, relieving daily stressors and finding your own uplifting community. 

    Rucking

    Rucking

    You can go rucking wherever you are, whether you’re in the middle of a city or close to nature. Here’s how. More

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    Your Ultimate Overnight Hike Packing List – Free Download Included

    Whether you’re planning your first overnight mission into the mountains or you’re a seasoned trekker, taking some of the thinking out of preparation can go a long way. No matter your hiking style, this overnight hike packing list for women has everything you need to hit the trail with confidence.

    Because whether you’re heading out solo or with a group, the gear you carry can make or break your experience. From backpacks that fit your frame to comfort-boosting toiletries and weather-ready layers, here’s what to pack – and why it matters.

    The Gear

    Photo by Chris Joubert

    Backpack

    Your backpack is your base so it’s important to get it right. Choose a hiking pack that holds 40-60 litres, with padded hip straps, adjustable harnesses and back ventilation to keep you comfortable on the move. You can also look for packs designed for women’s torsos – they’re typically shorter, with contoured shoulder straps and curved hip belts to better distribute weight across the hips.

    WH Recommends:

    Salomon Women’s Aerotrek 28 Hiking Bag

    K-Way Hiker 50L + 10L Hiking Pack

    First Ascent Mercury 65L Lightweight Hiking Pack

    Trekking Poles

    These are not essential, but your knees will thank you on long, steep descents. Look for collapsible poles with adjustable height and padded grips. Shorter hikers should check the minimum and maximum height range – poles that are too tall can strain shoulders.

    WH Recommends:

    Tent

    Go for something lightweight, weatherproof and easy to pitch. A freestanding two-person tent under 2.5kg is ideal. Practice pitching your tent solo – especially if you’re hiking without a partner. Plus, you want to choose a model that feels intuitive to set up on your own.

    WH Recommends:

    Sleeping Bag

    Always check the expected weather overnight and choose you gear based on that. Down is light and warm (but pricey and moisture-sensitive) while synthetics are bulkier, but better in damp conditions. Women tend to sleep colder than men so look for bags with a comfort rating that’s at least 5°C below the expected night temperature.

    WH Recommends:

    READ MORE: The Overnight Hiking Gear Women Swear By – Don’t Hike Without These

    Mattress (Sleeping Pad)

    Don’t skip insulation – there’s nothing worse than the cold of the floor seeping through or feeling like you’re sleeping directly on the ground (eina!). A sleeping pad with an R-value of 2.5+ keeps you warm and comfy.

    WH Recommends:

    Pillow

    Tiny in size, big on sleep quality – inflatable or compressible hiking pillows add real comfort. And a small luxury like a proper pillow can improve sleep quality, especially on your period or if you tend to get neck tension. If you’re really tight on space you could stuff your buff with spare clothes.

    WH Recommends:

    Dry Bag

    It’s really important to put protective measures in place to keep your clothing, sleeping bag and electronics dry – even if your pack gets soaked. Roll-top styles with welded seams work really well.

    Hydration Bladder

    A 2-3L bladder keeps water accessible while you hike. If you’re prone to bloating, sip consistently instead of guzzling – hydration pacing helps reduce water retention.

    WH Recommends:

    Water Bottle

    Pack a spare bottle for refills or mixing electrolytes. Hard plastic or metal bottles are durable and can keep your drinks cooler for longer, while collapsible ones might save you some space.

    WH Recommends:

    Multi-tool

    A lightweight multi-tool featuring essentials like a blade, scissors, tweezers and a screwdriver is a smart addition to your pack. It’s useful for everything from quick gear fixes to campsite meal prep. Choose one with a locking mechanism to keep things safe and secure. Plus, while it’s not a weapon, having a sharp blade or compact tool can offer a sense of empowerment or preparedness in unfamiliar environments.

    WH Recommends:

    READ MORE: The Hiking Workout Every Woman Should Do Before You Hit The Trails

    Spork

    A spork is a compact, weight-saving essential for eating on the trail. Titanium options are tough and built to last, while plastic versions are lighter on your pack and your wallet – though they’re more likely to snap under pressure.

    Lighter (with waterproofing)

    Fire is vital for both cooking and emergencies. Pack a dependable lighter in a waterproof container, ziplock or dry bag – and take a backup too, like waterproof matches or a compact firestarter.

    Travel Mug

    Perfect for coffee, soup or a hot drink at camp. Go for an insulated mug that holds heat well – with a sturdy build and a lid that won’t leak in your pack.

    WH Recommends:

    Stove + Gas + Pot

    A small cooking setup – like a Jetboil – is great for fast boiling and easy packing. But make sure to check that it fits your fuel canister and has a stable base for safety. An all-in-one pot system also helps cut down on bulk and weight. And don’t forget the fuel!

    WH Recommends:

    Camp Seat Pad/Chair

    A camp chair gives you extra comfort and insulation when sitting on cold or wet ground. Choose a lightweight foam or inflatable option that dries fast – and packs down small to save space.

    Headlamp

    Essential for pitching camp after sunset, cooking or finding your way during late-night loo trips. Opt for a headlamp with adjustable brightness, a rechargeable battery – and a minimum output of 150 lumens.

    WH Recommends:

    First Aid Kit

    Pre-packed kits are a good start, but you should customise yours with blister care, meds and trail-specific supplies. Add period products (even if you’re not expecting a bleed), UTI relief sachets and an antihistamine – hormone changes, stress and new environments can all bring surprise symptoms.

    WH Recommends:

    Map + Compass

    Even with AllTrails, pack a waterproof map and compass. Physical tools won’t fail if your battery does.

    READ MORE: These Are The 10 Best Electrolyte-Rich Foods, According To Dieticians

    Emergency Whistle

    Light to carry – and could save your life. Some hiking packs come with a built-in whistle on the chest strap, or you can pack a separate one for emergencies.

    Paracord or Cord

    Paracord or cord is endlessly versatile – use it to pitch a tarp, fix gear, hang food or string up a clothesline. A few metres adds barely any weight to your pack but can make all the difference.

    Duct Tape (mini roll or wrapped around bottle)

    Duct tape is a trail repair essential – whether you pack a mini roll or wrap some around your water bottle. Use it to patch up a tent, cover a blister or keep a loose sole together until you’re back home.

    ID/Permit/Cash/Medical Aid Card

    Certain trails ask for permits or ID at entry points – and having your medical details on hand can be crucial in an emergency. Store your ID, booking proof, medical aid card and a bit of cash in a waterproof pouch you can access quickly.

    The Food

    Photo by Chris Joubert

    Water (+ water filter if necessary)

    Bring enough water for drinking (2-3l per day), cooking and basic cleaning. If you’re unsure about refill spots on the trail, carry a lightweight filter or purification tablets as backup.

    WH Recommends:

    Coffee

    A warm drink can lift your spirits on chilly mornings. Instant sachets are the easiest option – add a splash of long-life milk for an extra touch of comfort. We love the Cup A Ground Coffee because it’s a single serving of high quality ground coffee in a sachet.

    Long-Life Milk (Small)

    A small carton of long-life milk (like the Woolworths 250ml Long Life Full Cream Milk) is a trail treat – it adds taste and energy without needing a fridge. For a lighter option, go for powdered milk instead.

    Dehydrated Meal

    Quick, compact and fuss-free – just add boiling water. Pick dehydrated meals (like the Forever Fresh Mild And Creamy Butter Chicken With Basmati Rice) that are high in protein and calories to help your body recover after a long day on the trail.

    Instant Oats

    Instant oats make for a dependable, heat-and-eat breakfast. Use ready-made sachets (we love the Jungle Oatso Easy Variety Pack) or mix your own with dried fruit, seeds or protein powder – for added fuel and long-lasting energy on the trail.

    READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

    Electrolytes

    Electrolytes help replace the salts you lose when you sweat – especially in warm weather or on tough climbs. Tablets or powder sachets are ultra-light and easy to stash in your pack.

    Hiking Snacks

    Pack high-energy, non-perishable snacks like biltong, trail mix, dried fruit or energy bars. Aim to eat something every couple of hours to keep your energy steady on the trail.

    Always pack an extra meal or snack – it can be a lifesaver if you’re delayed, hit bad weather or run lower on energy than expected.

    The Tech

    Photo by Chris Joubert

    AllTrails App (Offline)

    Download AllTrails maps in advance. It’s a non-negotiable on tricky or unmarked routes.

    Camera

    If you’re after crisp trail shots, a GoPro, drone or compact mirrorless camera can capture the highlights. Just make sure it’s stored safely – a padded dry bag or ziplock will keep it protected from bumps and moisture.

    WH Recommends:

    Sony ZV-E10 II

    GoPro HERO13 Black

    DJI Mini 4K

    Smartwatch

    A smartwatch can be a handy tool for keeping tabs on distance, elevation and time. Many models also offer GPS navigation and weather updates – useful features when you’re out on the trail.

    WH Recommends:

    Powerbank + Chargers

    A powerbank keeps your phone, watch and headlamp running when you’re off-grid. Go for a lightweight option with at least 9 000–20 000mAh of capacity – enough to last a couple of days on the trail.

    WH Recommends:

    Spare Headlamp Batteries

    If your headlamp runs on batteries, always pack a fresh set – you don’t want to be stuck in the dark when the sun goes down.

    The Toiletries

    Photo by Chris Joubert

    Wet Wipes

    When there’s no shower, wipes are your best friend. Go biodegradable where possible.

    Towel

    A microfibre towel dries fast, packs small – and comes in handy after a swim or quick face rinse on the trail.

    Hand Sanitiser

    A must for hygiene when water’s limited – a small bottle of hand sanitiser lasts ages. Use it before meals or after toilet breaks to stay clean on the trail.

    Sunscreen

    Broad-spectrum SPF 30+ is essential for sun protection at altitude or on long days outside. Reapply often – focusing on your face, neck and hands. Stick or cream formulas tend to be the easiest to use on the go.

    WH Recommends:

    Techniblock SPF 50 75ml Active

    Nivea Sun Protect & Moisture Trigger Spray 50+

    Back 2 Nature Active Zinc Fair SPF 50

    Blister Plasters/Protectors

    Blister plasters are essential for easing pressure or stopping hot spots before they turn painful. Nexcare Waterproof Blister Plasters are popular with hikers for good reason – they stay put and offer instant relief.

    Lip Ice

    Protects your lips from cracking in the sun and wind – especially at altitude. Go for a balm with built-in SPF for extra defence on exposed trails.

    WH Recommends:

    Sebamed Lip Defence Stick SPF30

    Labello Caring Beauty 3-in-1 Lip Balm

    MVP Lip Balm SPF 20

    Tissues + Toilet Paper

    Take only what you need, and keep it dry in a waterproof ziplock. Always carry out used toilet paper – leave no trace behind.

    Toilet Trowel

    Used for digging catholes when no toilets are available. A lightweight plastic trowel does the job without adding bulk to your pack.

    Deodorant

    We’d argue this is an essential because a quick freshen-up at camp feels great. Mini solid sticks are the easiest to pack and use on the go.

    WH Recommends:

    Mitchum Women’s Lime & Eucalyptus

    Balancing Deodorant Wipes

    Pure Beginnings Forest Fresh Mint Deodorant

    READ MORE: What To Pack In Your Hiking Beauty Kit

    Cleanser + Face Cream

    Cleansing removes sunscreen, sweat and dust – keeping your skin fresh after a day on the trail. e Follow with a face cream to lock in moisture and prevent dehydration from sun, wind or cold. Use travel-sized tubs or decant into mini pots to save space (gentle cleansing wipes also work well).

    Toothbrush + Toothpaste

    A travel-sized toothbrush and a small tube of paste are all you need for a night out. Toothpaste tabs are an even lighter option – and take up hardly any space in your pack.

    Mosquito Repellent

    A must in summer or near water. DEET-based sprays offer the strongest protection, but natural repellents are a gentler choice if you’ve got sensitive skin.

    Trash Bags

    Bring rubbish bags to carry out everything – from used toilet paper and wipes to food wrappers. You can also use it to line your pack for added waterproofing.

    Anti-Chafe Balm

    Apply anti-chafe balm around the sports bra line, thighs and anywhere your backpack makes contact — even light friction adds up over long distances.

    Earplugs

    Great for light sleepers – especially in shared camps or when the wind picks up at night. Earplugs can make all the difference to a good night’s rest. Small and worth it.

    The Clothes

    Photo by Chris Joubert

    Sun Hat

    Protects your face and neck from harsh sun – especially at altitude. A wide-brimmed hat or one with a neck flap gives you the best all-round coverage.

    Sunglasses

    Shields your eyes from glare, dust and harmful UV – a must in exposed areas or at high altitude. Wraparound lenses offer extra protection, especially on reflective terrain like sand or rock.

    Chimi Split Black Sunglasses

    Chimi Sierra Frosted Clear Sunglasses

    Oakley OO9495D Radar Plate

    Rain Jacket/Waterproof Shell

    Weather can shift quickly in the mountains – even on clear days. A lightweight waterproof shell is a must for protection from sudden rain or wind. Choose one with breathable fabric and taped seams to stay dry and comfortable.

    WH Recommends:

    Salomon Outerpath 2.5L Jacket

    K-Way Women’s Rosa Hiking Shell Jacket

    adidas Terrex Xploric 2.5l Climaproof Anorak

    Hiking Boots

    Footwear can make or break your hike – so it’s worth getting right. Pick boots that are properly broken in, fit well, offer ankle support and keep your feet dry on rough or wet trails.

    WH Recommends:

    Salomon XA Pro 3D V9 Gore-Tex

    adidas Terrex Skychaser Hiking Shoes

    K-Way Women’s Strata II Hiking Boots

    Shirt + Hiking Pants

    Moisture-wicking, lightweight fabrics help keep you dry, regulate body temperature – and reduce the risk of chafing. Convertible trousers with zip-off legs give you flexibility when the weather shifts.

    WH Recommends:

    Salomon Women’s Outerpath Base Pants

    K-Way Women’s Gradient Zip-Off Pants

    First Ascent Ladies Stretchfit Zip Off Pants

    Socks + Underwear

    Good hiking socks help ward off blisters and keep your feet warm – merino blends are a top choice. Opt for underwear that’s moisture-wicking and quick to dry, and always pack a spare dry pair for comfort.

    Fleece Jersey/Base Layer

    A fleece or thermal top is great for chilly mornings and evenings. Choose synthetic or wool fabrics – they breathe well, stay warm when damp, and layer easily under a waterproof shell or over base layers when you’re on the move.

    WH Recommends:

    K-Way MMXXI Snowflake Soft Touch T-Shirt

    First Ascent Ladies Polypropylene Baselayer Long Sleeve Top

    Tracksuit/Camp Clothes

    Pack a clean, comfy set of clothes for camp and sleep – it keeps your sweaty hiking kit separate and adds a soft layer between you and the ground. Fleece or synthetic fabrics are best, as they insulate better than cotton when temperatures drop.

    READ MORE: From Hike To Hot Girl Walk – 36 Gorpcore Pieces You’ll Live In

    Down or Synthetic Jacket

    A warm jacket is a must in cold conditions. Down gives you the best warmth-to-weight ratio and packs down small – but it loses insulation when wet unless water-resistant. Synthetic fill is bulkier, but keeps you warm even when damp – ideal for coastal or wet-weather hikes.

    WH Recommends:

    K-Way Women’s Deluge Down Puffer Coat

    First Ascent Ladies Downtown Jacket

    Buff

    A buff is a versatile bit of kit – use it as a headband, neck warmer, face cover in wind or dust, or for extra sun protection on exposed trails. Plus, you can stuff it with extra clothes and use it as a pillow if need be.

    Beanie

    A beanie might be small, but it makes a big difference when temperatures drop. It’s especially useful for sleeping outdoors, helping to retain body heat through the night – even on summer hikes.

    Camp Shoes

    Slip-on shoes or sandals are perfect for giving your feet a breather after a long day on the trail. They’re also useful for river crossings or pottering around camp.

    Gaiters

    Not essential, but gaiters can be a big help on muddy paths, through dense bush or in areas where ticks are common. They keep debris out and offer extra lower-leg protection.

    Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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    Finally, A Bag That Keeps Up With Your Busy Lifestyle

    You’re always on the move – from early meetings to that Pilates class you refuse to skip – so the last thing you need is a bag that slows you down. The Stanley Carry-All was made with busy days in mind, giving you space for all the essentials without weighing you down. And yes, it even fits your Quencher, so you can stay hydrated wherever the day takes you.

    It’s the little details that make it so easy to love. Three cleverly placed pockets mean there’s a spot for everything: your phone in the main compartment, a slim wallet or card sleeve just below and a mesh pocket for the bits you reach for most, like lip balm or earbuds. Your sunglasses get their own protective sleeve, and there’s even a built-in key clip so you’re not digging around at the bottom when you’re already running late.

    READ MORE: The Stanley Quencher H2.0 Finally Arrives In South Africa

    The Carry-All is light enough for all-day wear (just 218g) but strong enough to handle everyday use, thanks to its 100% recycled polyester design. Inside, a breathable mesh lining helps you spot what you need in seconds. The adjustable strap means you can sling it crossbody and stay hands-free, or detach it completely when you want to switch up the look.

    Shop The Range

    Whether you’re grabbing a post-yoga coffee, strolling through a weekend market or heading to a concert with friends, this is the kind of bag that simply makes life easier.

    Stanley Quencher Carry-All Cream

    Stanley Quencher Carry-All Black

    Stanley Quencher Carry-All Rose Quartz

    It’s available in Black, Cream and Rose Quartz at selected retailers and online. Awesome Tools are the official importers and distributors of Stanley in Southern Africa.

    *WH PARTNERSHIP More

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    Feeling Meh? These 6 Athlete-Approved Workout Motivation Tips Will Help

    There are always times in the year when sticking to your training plan feels like more than you’ve got to give. Maybe it’s the darkness of winter, a cold front or a schedule so hectic it squeezes out your favourite step class. Either way, you’re not alone. That’s why we asked athletes and trainers to share their top workout motivation tips – for the days when meh feels stronger than motivated.

    Meet the experts: Liezel van der Westhuizen is a high-performance coach, endurance athlete and media personality. Marlie Hattingh is a Planet Fitness HYROX Master Trainer at Planet Fitness Wanderers in Johannesburg. 

    1. Reframe The Narrative 

    If winter exercise is less appealing than Cape Town traffic, reframing your ideas about exercise in cold weather might be the biggest workout motivation tip.

    “Instead of fighting the cold, use it as a reason to prioritise consistency over intensity,” urges Liezel van der Westhuizen, a high-performance coach, endurance athlete and media personality. “Swap long cardio sessions for shorter, mood-boosting movement. Kick off those cosy blankets, put on your favourite energy-revving playlist, and think heated Pilates, strength sessions with AC/DC’s “Thunderstruck” pushing you on – or even a kitchen dance party (yes, seriously – joy counts as cardio).”

    Finding the fun in exercise shifts your brain into happiness-seeking mode, offsetting the feeling of just pushing through a mundane chore. 

    READ MORE: Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To Trainers

    2. Make Training Non-Negotiable 

    Just like you wouldn’t skip your annual pap smear (we hope!) or morning coffee, make your training schedule as iron-clad as your old high school’s dress code.

    “Our body doesn’t know what month it is; it knows momentum,” explains Marlie Hattingh, a Planet Fitness HYROX Master Trainer at Planet Fitness Wanderers in Johannesburg. “And the longer you pause, the harder it becomes to start again.”

    By committing to every session, you’re allowing that momentum to build – and showing your body love. 

    3. Find The Counter

    Just like mood-boosting workouts counter your mind’s idea that working out is a chore, apply that principle to any other underlying factors that stop you from exercising.

    If you’re low on time, try just five minutes of skipping throughout the day. Bored with your routine? Switch it up! (Cross-training also supports any other modality you have going on, FYI.) Too cold? Find a sauna or a heated yoga/Pilates class, Hattingh suggests.

    READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

    4. Make It About Your Health 

    If your “why” is to look a certain way or your “why” just isn’t enough workout motivation to get you through the hard times, remind yourself that movement is kind of the doctor’s orders.

    “Your continued good health is a priority – and delaying that exercise only leads to more worries and harder tolls on your body down the line,” points out van der Westhuizen.

    That also gives you grace: 150 minutes of moderate intensity exercise is all you need – no reason to overdo it. 

    5. Don’t Go Alone 

    Fact: everything is better together. Having just one other person struggling alongside you will make the whole thing feel so much less taxing. “Community and structure make a massive difference,” says Hattingh. 

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

    6. Do The Bare Minimum 

    If you’re still unconvinced, remember that any amount is better than nothing.

    “Commit to the warm-up and just three sets of two exercises,” offers Hattingh. “If you still want to stop after that, no guilt. Go home. But nine times out of 10, once you’re moving, you’ll keep going.”

    Alternatively, a walk will do it. “Even when you’re at your laziest, at least take that walk around your neighbourhood,” says van der Westhuizen.  More

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    Introducing The HUAWEI Pura 80 Pro – A Smartphone That Captures Life Exactly As You See It

    We take thousands of photos every year; of friends, family, outfits, sunsets, meals and memories. But what if your phone didn’t just take pictures, what if it made them look exactly as you remember them!

    That’s the promise of the new HUAWEI Pura 80 Series, now available in South Africa. Make no mistake, it’s not just a phone. It’s a statement piece, a professional camera and a luxury accessory all rolled into one.

    At first glance, the HUAWEI Pura 80 Series turns heads. However, it’s not just about how it looks. It’s about how it makes you feel. Every curve, every reflection and every colourway has been chosen to evoke elegance and individuality. The smooth glazed finish has the softness of porcelain with the strength to go anywhere. Meanwhile, the silk-textured frame shimmers subtly in the light, like fine jewellery. The Glazed Red model features a sunburst pattern inspired by the golden-hour glow of sunrise.

    READ MORE: Huawei Just Unveiled Its 2025 Wearables Line-Up – See What’s New

    This is a phone you dress your day around. It complements your mood, slips effortlessly into your aesthetic and elevates the everyday, from a coffee run to a night out. It’s a phone that doesn’t just sit effortlessly in your hand. Instead, it fits into your life seamlessly. Whether you’re capturing spontaneous moments or making a visual statement, the HUAWEI Pura 80 Pro is designed to reflect your sense of self. It does so with bold beauty, quiet confidence and unmistakable charm.

    HUAWEI Pura 80 Pro – Burgundy Red

    HUAWEI Pura 80 Pro – Glazed Black

    Designed To Be Seen

    Let’s talk a little more about the design. The HUAWEI Pura 80 Pro draws inspiration from fine Italian jewellery and the flowing textures of traditional Eastern glaze work. The result is a phone that’s tactile, elegant and undeniably premium.

    It’s available in a devastatingly gorgeous burgundy called Glazed Red or a moody Glazed Black. Both shimmer with light and change tone depending on your angle. The curved screen, soft brushed frame and subtle detailing make it feel less like a gadget. It feels more like a fashion essential.

    A Camera That Sees Light Like the Human Eye

    Whether you’re snapping golden hour selfies, a neon-lit skyline or a candlelit dinner, the HUAWEI Pura 80 Pro adapts to the moment with incredible precision. It features a 1-inch Ultra Lighting Camera sensor, the largest ever seen on a non-Ultra smartphone. Huawei’s unique RYYB colour filter array draws in more light than conventional sensors. This reveals richer tones and softer shadows.

    Photos feel alive, shadows are soft, faces glow and colours are truer. This is all thanks to Huawei’s Ultra Chroma Camera, which fine-tunes each shot to match the way you see it. Even complex lighting, such as concerts, markets and night-time portraits, looks cinematic and clear.

    Plus, with Super HDR, you can shoot against the light without losing detail in highlights or your subject. And when it comes to portraits, the physical aperture adjusts just like a DSLR, giving you dreamy background blur or crisp group shots with everyone in focus.

    [embedded content]

    Even the trickiest lighting, from dim restaurants to dusk concerts, is captured with cinematic clarity. With Super Night Mode, you’ll see your world at its most atmospheric, no extra effort required.

    If you’re the kind of person who wants even more – more clarity, drama and reach – the HUAWEI Pura 80 Ultra takes it further. With cinema-level dynamic range and a unique dual telephoto lens, it adjusts seamlessly as you zoom. This allows it to capture scenes exactly as your eyes see them, even from far away. Whether you’re shooting an intimate portrait or a stage from the back row, the HUAWEI Pura 80 Ultra makes every detail feel close, sharp and full of emotion.

    Your Life, Elevated

    Of course, the beauty runs more than skin deep. It features a vibrant 6.8-inch display, smart privacy features and gesture controls that let you navigate without touching the screen. The HUAWEI Pura 80 Pro was made to make life smoother. It charges super-fast with 100W wired or 80W wireless charging. And its 5170mAh battery easily keeps up with your longest days. Whether you’re out shooting content, replying to messages or streaming on the go, this phone won’t quit before you do.

    READ MORE: HUAWEI WATCH FIT 4 Series Helps You Train Smarter, Recover Better And Move With Purpose

    The HUAWEI Pura 80 Pro is also water- and dust-resistant with IP68 and IP69 ratings, so you can feel confident taking it anywhere. It’s more than a phone. It’s a studio in your pocket.

    See Further, Capture More

    From weekend getaways to weddings, gallery openings to beach sunsets, the HUAWEI Pura 80 Pro captures the aesthetic of your life the way it deserves to be seen. It’s bold, it’s smart and it’s ready for whatever your next adventure brings.

    The HUAWEI Pura 80 Pro is now available in South Africa through all retail partners starting from R889 over 36 months. Receive a free HUAWEI nova Y72s plus additional gifts all valued at R9 395. T’s&C’s apply.

    Prefer to buy it outright? Visit the HUAWEI Online Store or HUAWEI Experience Stores and get yours for R24 999. Enjoy a complimentary HUAWEI nova Y72s plus additional gifts all valued at R9 395.  T’s&C’s apply.

    Life’s too beautiful not to capture it beautifully.

    **WH Partnership More

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    This Explosive Plyometrics Workout Crushes Calories In 15 Minutes

    This explosive plyometrics workout is a form of power training, a type of exercise that applies maximum force by combining strength with speed. It’s a useful, tried-and-true modality that trains you to produce bursts of power even when you’re fatigued. Your heart rate will spike for short, but highly intense periods, revving your metabolism. And, it builds functional, strong muscle.  

    Benefits Of Power Training 

    Power training is increasingly seen as being just as important as strength training. Per Harvard Medical School, power training is essential because it helps mitigate the decrease of muscle power with age. Plus, since all movements are supported by the core, power moves add to a stronger core, which in turn improves balance. 

    Plyometrics, a kind of power training, involves speed and agility, which can help improve bone density among women, reduce injury risk and even support menopause through creating better metabolic health. 

    Do This Explosive Plyometrics Workout 

    Focus on speed, but don’t lose form. As you get fitter, you can incorporate these moves into strength workouts for an extra fat-zapping boost. Do these moves, from Roark Gyms’ founder James White, three to four times a week. 

    Do: three sets, 10 reps each 

    Rest: One minute between sets.

    You’ll need: A box or step

    The Moves

    Broad Jumps

    Starting in a squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings while extending your arms behind you.

    In one movement, drive from your core and hips, throwing your arms forward, jumping as far forward as you can.

    Be sure to land in a solid position at the bottom of your squat.

    Tuck Jump

    Starting in your squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings, while extending your arms behind you.

    In one movement, drive from your core and hips, throwing your arms upward, while bringing your knees as close to your chest as possible. Be sure to land in a solid position at the bottom of your squat.

    Box Jump

    Start with your feet hip-width apart. Squat down into a quarter squat, ensuring your shins stay vertical and that tension is built up in your hamstrings.

    Drive your hips upwards. Aim to land right in the middle of the step in a strong quarter squat position. Stand upright.

    Step backwards off the step. As soon as both feet are on the ground, repeat the movement.

    Burpee

    Start by standing upright with shoulders in line with your hips.

    Squat down, place your hands on the ground and jump your feet back into the top of a push-up position. 

    Jump your feet in towards your hands again, landing in a solid half squat.

    From this position, jump up as high as possible, clapping your hands above your head.

    Make it harder: Do a push-up before jumping your feet back in towards your hands.

    Watch the full workout video here:

    [embedded content]

    Gym Equipment by REBEL Elite Fitness More

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    How To Choose The Right Garmin Watch For Your Run Goals

    Looking for a running watch that actually works for your goals – not just pro athletes? Garmin’s been in the game long enough to know that no two runners are the same. Whether you’re building your base, chasing a PB, or just love geeking out over your training stats, there’s a Garmin smartwatch that fits.

    From entry-level models with the basics to fully loaded watches packed with performance insights, here’s how to choose the one that’ll help you train smarter, run stronger and keep going.

    READ MORE: 34 Running Tips Every Beginner Needs To Know

    Features For The Beginner Runner

    Let’s start with the basics, and by basics, we don’t mean your watch will be basic. Even smartwatches designed for beginners have advanced tools and metrics that can help you grow as a runner:

    Built-in GPS: Easily track where you run and get accurate stats, including distance, pace and intervals.

    Long battery life: No, really. We mean a really long battery life. Depending on which Garmin smartwatch you have, you should get up to 1 week of battery life in smartwatch mode at a minimum, or even unlimited battery life with solar charging1 on the Instinct® 3 Solar adventure smartwatch.

    Sleep monitoring: Understand how your body is recovering – and get ready for training – with our improved sleep monitoring feature2. With select watches, you’ll receive a sleep score after waking up, along with a breakdown of your sleep stages and so much more.

    Wrist-based heart rate: Your heart rate zone matters. With wrist-based heart rate2, you can gauge how hard your heart is working during runs. Plus, tracking your heart rate data and heart rate variability (HRV) outside of workouts lends insight into your recovery, overall fitness and more.

    Recovery time: We can’t emphasise enough how important it is to rest. The recovery time feature uses your latest training, stress levels and sleep to help you figure out how long you should take to recover.

    Garmin Coach & Connect

    Garmin Coach: Is there a race in your future? You’ll want to check out these free adaptive training plans, available in the Garmin Connect™ app. Pick a training plan based on your goal and distance – 5K, 10K or a half-marathon – and select a coach who suits your needs. Garmin Coach will help you find upcoming races near you and keep you on track leading up to race day with recommended workouts that sync to your watch.

    Garmin Connect™: All Garmin smartwatches are compatible with the Garmin Connect app, the free tool for tracking, analysing, and sharing health and fitness activities. Think of it as a personal assistant to help you achieve your health and fitness goals.

    Smartwatches For The Beginner Runner

    Forerunner® 55

    With Forerunner 55 on your wrist, you can start calling yourself a runner. This GPS smartwatch offers up to 2 weeks of battery life in smartwatch mode while tracking essential stats so you can chase your goals.

    Venu® 3

    With advanced fitness features, detailed wellness insights and up to 14 days of battery life in smartwatch mode, Venu 3 is the perfect entry-level running companion.

    vívoactive® 6

    This bright and colourful smartwatch provides up to 11 days of battery life in smartwatch mode and fitness features tailored for runners, including PacePro™ pacing strategies, running dynamics, race predictor and interval creation.

    Forerunner 165 Music

    This watch includes training effect – so you can see how your workouts affect your fitness – as well as daily suggested workouts, Garmin Run Coach (more on that later), race predictor and running dynamics. It offers up to 11 days of battery life in smartwatch mode.

    Features For The Advanced Runner

    You’ve been running for a while and have started getting the hang of things. You’re not afraid to push your limits; now you need a smartwatch to keep up. In addition to the features for entry-level runners, you may also want to consider a smartwatch with:

    Daily suggested workouts: Get run recommendations each day based on your training history, fitness level and recovery time.

    Training readiness: Wake up and get a readiness score so you can determine whether it’s a good day to go hard – or sit back and take it easy.

    Multi-band GPS support: With multiple frequency bands allowing for more consistent tracklogs and improved positioning, you’ll enjoy superior accuracy for running speed and distance even in challenging environments.

    Garmin Run Coach: Adaptive training plans from Garmin Run Coach can help you train for a race, achieve a personal milestone or improve your fitness. Just choose an end date or goal and the days you want to train, and Garmin Run Coach will create a personalised training plan that includes daily workouts that adapt to your performance, recovery and health metrics.

    READ MORE: This Free Beginner 10K Running Plan Works In Just 10 Weeks

    A Smartwatch For The Advanced Runner

    Forerunner 570

    You’ll look and run good with the Forerunner 570 on your wrist. It provides 11 days of battery life in smartwatch mode, two size options, personalised Garmin Coach training plans for running and triathlons, projected race time predictor, auto lap by timing gates and more.

    Features For The Elite Runner

    Elite runners are looking for serious smartwatches. Good thing we have those too. To power your marathons, triathlons and long training sessions, we have wearable tech packed with advanced features designed just for you.

    Real-time stamina: Don’t overexert yourself. Use this feature to track and manage your exertion before the start of every run.

    Built-in maps: Full-colour, built-in maps and turn-by-turn navigation keep you on track whether you’re running on city streets or densely covered trails.

    Dynamic round-trip routing: Just tell your watch how far you want to go and you’ll get suggested return routes. Plus, if you go off course, your watch will reroute to keep your mileage on track.

    Endurance score: How long can you last? This feature measures your ability to keep up prolonged efforts so you know how your training impacts your overall endurance.

    Built-in LED flashlight: This is the feature you never knew you needed. The LED lights on the side of select Garmin smartwatches are bright enough to illuminate the room.

    READ MORE: 18 Running Clubs In South Africa To Kickstart Your Journey

    Smartwatches For The Elite Runner

    Forerunner 970

    Made of premium materials and offering a built-in LED flashlight, this GPS smartwatch brings you performance features, including running tolerance, running economy and step speed loss (when paired with the HRM 600), all while delivering up to 15 days of battery life in smartwatch mode.

    fēnix® 8 Series

    The fēnix 8 is a premium multisport smartwatch available in multiple sizes with up to 29 days of battery life in smartwatch mode on the 51 mm AMOLED model, or up to 48 days with the 51 mm solar charging model1. It includes a rugged design, built-in LED flashlight, and advanced mapping and navigation.

    Enduro™ 3

    Built for the ultra-distance athletes, Enduro 3 brings you a built-in LED flashlight and premium training, performance and navigation features – with up to 90 days of battery life in smartwatch mode with solar charging1.

    Want to dig deeper into the features? From VO₂ max tracking to heart rate zones, there’s a science to smart training – and your Garmin’s got it all. Learn how to make the most of your tech, then browse the curated selection of Garmin watches to find your perfect match.

    1Assumes all-day wear with 3 hours per day outside in 50,000 lux conditions

    2 See Garmin.com/ataccuracy

    **WH Partnership More