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    “How I Got Healthy And Fit By Ditching The Scale”

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    ‘Should I ditch the scale?‘ you’ve probably wondered to yourself while acting out your very own rendition of Naked & Afraid in your bathroom on a Monday morning. You’re stark naked, weighing in the hopes of seeing a lower number with your mood at the mercy of the digits below your feet. And it begs the question, can you achieve your goals without this seemingly torturous weekly act? Well, one woman is here to tell you that you can – because she did it herself.

    Personal trainer Mirjam Breedt’s passion for exercise – particularly strength training – transformed her commitment to wellness by making fitness an enjoyable and integral part of her daily routine. Discover how she overhauled her life and body and how you can, too.

    The Stats

    Occupation: Personal Trainer And Musician

    Age: 35

    Weight before: 75kg

    Weight after: 69kg

    Height: 1.75cm

    Secret weapon to your weight loss: Consistency is everything. I don’t watch the scale.

    The Culprit

    I’ve always had a passion for sports, growing up in Mozambique in an active, though not always super healthy, family. I played soccer, basketball and participated in swimming and athletics. We were constantly on the move, but our diet was unrestricted. However, my active lifestyle took a hit when I tore my ankle ligaments while studying music, dance and drama, resulting in three months in a moon boot. Naturally, I became quite unfit during that period.

    READ MORE: What Is Rucking? How To Try The Cardio And Strength Workout, According To Experts

    My Turning Point

    In mid-January 2014, after my ankle injury left me feeling flabby and incredibly weak, I met my husband. He introduced me to CrossFit and weight training, which were entirely new to me despite my familiarity with HIIT, running and basic gym routines. I distinctly remember hanging from a pull-up bar, thinking there was no way I could pull myself up. It was a stark realisation: if my life depended on it, I wouldn’t last ten seconds. That definitive moment was when I decided things had to change.

    I understood then that this transformation wasn’t just about my appearance or how I felt in the moment. It was about my future, my potential children, my overall health and everything that comes with a vibrant life. As the saying goes, “choose your hard,” and I made my choice.

    Before this epiphany, I’d experienced many weight fluctuations, swinging between being very thin and overweight, but it was always an unhealthy path driven solely by aesthetics. This time, it was different. I wanted to be both strong and healthy, committing to a lifestyle I could maintain forever.

    “I understood then that this transformation wasn’t just about my appearance or how I felt in the moment. It was about my future”

    How I Transformed My Body: Training For Strength vs Aesthetics

    My Approach to Lasting Fitness

    I achieved my fitness goals by consistently setting them, entering races, overhauling my eating habits and showing up every single time. My journey began with a deep dive into nutrition, focusing on foods I truly love and understanding effective food combinations.

    The Diet That Helped Me Reach My Goals

    As an O blood type, I have a natural inclination towards meat, and I realised early on that I needed a sustainable approach, not a fleeting fad diet.

    I carefully considered what I was willing to give up and what I wasn’t. Ultimately, I decided to cut out refined carbs and sugar, opting instead for a diet rich in healthy fats and proteins – a strategy I maintain to this day. This approach means I can eat until I’m satisfied, with very rare compromises on foods I know I shouldn’t have.

    READ MORE: 15 CrossFit Workouts You Can Do At Home

    My Strength Training Philosophy

    After years of experimenting with various training types and routines (unless I’m training for a specific event), I’ve settled into a consistent six-day-a-week schedule, with sessions typically lasting around 50 minutes.

    Mondays, Wednesdays and Fridays are dedicated to CrossFit and weight training. Tuesdays, Thursdays and Saturdays focus on cardio, which usually involves running, interval training or a high-intensity game of squash.

    I also incorporate activities like volleyball, netball, kitesurfing or surfing into my week whenever possible.

    The Weekly Workout Schedule For Body Transformation:

    Monday: CrossFit and weight training

    Tuesday: Cardio (running, interval training, squash)

    Wednesday: CrossFit and weight training

    Thursday: (running, interval training, squash)

    Friday: CrossFit and weight training

    Saturday: (running, interval training, squash)

    READ MORE: This Full-Body Dumbbell Strength Workout Hits Every Muscle Group

    The Power Of Consistency

    Once my mind was set, I just pushed through. Yes, some days are incredibly challenging, but my choices were so precise that they stopped being choices; they simply became non-negotiable. I continued to make small gains and consistent progress, which ultimately led to great things. Even throughout my twin pregnancy, I continued to train. Of course, this was done with the right guidelines, but fitness had become so ingrained in me that I couldn’t imagine stopping.

    Images supplied

    My Journey To Peak Strength And Fitness

    I’ve reached a point where I feel stronger and healthier than ever before. While I may not be the fastest or lightest, I’m at my absolute fittest and strongest, exactly where I want to be.

    I can perform 10 muscle-ups in a row, clean and jerk 75kg, cycle 50km and effortlessly run 21km if needed. My goal is to be perpetually ready, whether someone asks me to do a triathlon tomorrow or compete in a weightlifting competition.

    My Achievements Along The Way

    I’ve actively participated in numerous events, including several triathlons, Impi Warriors trail runs and many 21km trail and road races. I’ve also tackled the XTERRA South Africa off-road triathlon (an epic experience) and an Adventure Racing marathon.

    In Netball 10s, I’m currently second in South Africa in the Deadly Dozen and top 10 worldwide for the 2025 season. I’m also proud to have qualified for the CrossFit Quarterfinals.

    “It all started with just one failed pull-up, which turned into one proper pull-up, then a few.”

    Competing On The World Stage

    Last year, my husband and I entered the IFBB (International Fitness and Bodybuilding Federation) championship as a mixed pair at the Western Cape tryouts in May. Unsure of what to expect, we competed and advanced to the South African championships. After winning Gold at the SAs in both team and individual categories, we earned our spot at the World Championships in Santa Susanna, Spain.

    I often look back at the pull-ups as a pivotal moment for me. I completed 23 strict pull-ups in 2 minutes! Individually, I placed 4th in the open category and my husband and I secured 5th place in the pairs. With our two other South African teammates, we proudly earned third place in the large team event.

    Standing on the podium at the World Championships was an absolutely amazing feeling – something I never imagined or even aimed for. It all started with just one failed pull-up, which turned into one proper pull-up, then a few, eventually leading us to the World Championships in November 2024.

    Three Principles For A Successful Strength Transformation

    1. Make The Right Decisions

    Choose a fitness routine you genuinely enjoy and can stick with for the long haul. Consistency is key! However, remember that you can’t out-train poor food choices. Nutrition plays a massive role in your success.

    2. Don’t Quit

    As a mom of twins who breastfed for over a year, I know exhaustion. Some days you’ll only have 10% to give, and other days you’ll have 90%. That’s perfectly fine – just don’t stop. If it means walking instead of running, do it. Ten minutes of activity is always better than none.

    3. The Scale Is Just A Guideline

    While muscle weighs more than fat, your waistline will never lie. Pay more attention to how your clothes fit and how you feel. Also, be prepared for moments of weakness. Keep healthy, sweet and savoury snacks on hand, and when in doubt, choose protein.

    Make A Batch Of These Snacks To Keep On Hand When Cravings Hit:

    Dark Chocolate Power Bark

    Photo by Mike Garten

    Pistachio Energy Balls

    Photo by Sam Kaplan

    Flax Energy Bites

    Photo by Nino Schinco More

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      HUAWEI WATCH FIT 4 Series Brings Mood-Matching Style And Wellness To Your Wrist

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      Smart has never looked this good. The new HUAWEI WATCH FIT 4 Series doesn’t just help you hit your step count or get more sleep, it lets you style your stats, track your moods and personalise your wellness journey in a way that’s playful, beautiful and uniquely you. Whether you choose the fashion-forward HUWEI WATCH FIT 4 or the premium performance WATCH FIT 4 Pro, this series proves that wearable tech can finally live in your wardrobe and your wellness routine.

      Shop Now: Available immediately, the HUAWEI WATCH FIT 4 comes in black, purple, white and grey from R2 999.00, or you can add it to your Vodacom, Telkom or CellC plan from just R99 per month over 36 months. The HUAWEI WATCH FIT 4 Pro is available in iconic green, black and blue from R4 999.00, or from only R149 per month over 36 months on the same networks. T’s & C’s apply.

      Designed To Be Seen

      No bulky gym vibes here. Both watches are slim, light and look like they belong in a jewellery case. The HUAWEI WATCH FIT 4 is just 9.5mm thin and weighs 27 grams, light enough to forget you’re wearing it. The HUAWEI WATCH FIT 4 Pro adds ultra-premium materials, including a titanium alloy bezel and sapphire glass, without sacrificing elegance. Both come in curated colourways that range from sleek and sporty to subtle and chic.

      A Screen That’s Made For Sunny Selfies

      The 1.82-inch AMOLED display isn’t just for checking your heart rate. It’s bright (up to 2,000 nits on WATCH FIT 4 and 3,000 nits on WATCH FIT 4 Pro), bold and totally Instagram-worthy. Every swipe, stat and notification feels smooth, crisp and colour-rich, even under full sun at a rooftop brunch.

      Sticker Your Vibe, Style Your Stats

      Huawei has completely reinvented the way you personalise your smartwatch with the new Sticker Themed Watch Faces. Choose from a library of adorable icons, emojis and layouts. You can add your own photos, crop out your bestie, pet or partner and turn that moment into a sticker. You can even pick your font, colours and layout to match your mood or manicure.

      Whether you want to see your step count with a smiley face or track your battery level with a wink, the FIT 4 Series makes wellness fun again.

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

      The WATCH That Reads Your Mood

      The HUAWEI WATCH FIT 4 Series also includes Huawei’s Emotional Wellbeing Assistant, a mood-monitoring feature that uses subtle body signals like HRV and breathing rate to understand how you’re feeling. Feeling low or tense? The watch notices and responds with gentle prompts or mood-boosting suggestions.

      What really makes it pop? The pet-themed dynamic watch faces. Choose a panda, cat or dog and watch them react to your emotional state throughout the day with cute, changing expressions. It’s like your smartwatch turned into a digital best friend.

      For Women, By Design

      The HUAWEI WATCH FIT 4 Series doesn’t treat women’s health like an afterthought. Alongside the basics, you get intuitive menstrual tracking and, on the WATCH FIT 4 Pro, advanced temperature-based insights that help you understand your body’s natural rhythm. It’s discreet, data-backed and designed to work around you, not the other way around.

      Style That Fits Your Life

      This watch isn’t just pretty tech. It’s packed with features that support your lifestyle. Like enhanced GPS, multiple sport modes, sleep breathing tracking, heart rate variability monitoring and even water sports route tracking. You don’t have to pick between being into fashion and being into fitness. You can absolutely do both.

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

      No Charger Anxiety Here

      With up to 10 days of battery life (and full charge in just 60–75 minutes), both models are designed for your real life. Long days, longer weekends, missed plugs, it’s all handled. Plus, they work with both iOS and Android, so no one’s left out.

      Whether you’re curating your look for the day or tracking your sleep at night, the HUAWEI WATCH FIT 4 Series lets you be in control, feel empowered and look great doing it.

      Shop The HUAWEI WATCH FIT 4 Series

      Available now from R2 999.00 for the HUAWEI WATCH FIT 4 and R4 999.00 for the  HUAWEI WATCH FIT 4 Pro at the HUAWEI online store, or add it to your Vodacom, Telkom, or CellC plan from just R99 per month or R149 per month, respectively, over 36 months. T’s & C’s apply.

      HUAWEI WATCH FIT 4 Pro Black

      HUAWEI WATCH FIT 4 Pro Green

      HUAWEI WATCH FIT 4 Pro Blue

      HUAWEI WATCH FIT 4 White

      HUAWEI WATCH FIT 4 Grey

      HUAWEI WATCH FIT 4 Purple

      **WH PARTNERSHIP More

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      ​The Best Weight-Loss Plan For You, According To Your Favourite Workout

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      When it comes to weight loss, a healthy diet reigns supreme. That said, adding in a regular dose of exercise can help nudge the scale closer toward your goal – as long as you’re fuelling right. But! The right way to approach weight loss can depend on how you get your sweat on, meaning that your workout and weight loss plan should go hand in hand. 

      Why? If you skimp on calories and nutrients, you won’t be able to hit the gym hard enough to actually get much out of your workouts. And forget about recovery! Meanwhile, if you lean too far in the other direction, your weekly run mileage won’t be able to keep up with your caloric intake. Here, experts outline exactly what (and how much) you should be eating according to your workout and weight loss plan of choice. 

      Why Calories Matter 

      First… a note on math. While counting calories is nobody’s idea of a good time, it’s kind of important in weight loss. Of course, hormones, mood and other factors also play a role. However, to lose weight, you must consume fewer calories than you burn. For example, a 2022 study in the International Journal of Occupational Medicine and Environmental Health found that participants who adhered to a calorie-restricted diet experienced significant weight loss regardless of low exercise levels. Generally, women aiming to lose weight should target 1 200–1 500 calories per day, but this varies depending on individual needs and activity levels. So, each workout you prefer means your weight loss plan looks a bit different. 

      READ MORE: Why Am I Gaining Weight During Perimenopause?

      If You Love A Cardio Workout, Try This Weight Loss Plan 

      Endurance-based exercise, such as running, cycling, and swimming, is typically performed at a moderate intensity, which means, to get the most out of every workout, you’ll need slightly more calories than you were before getting your cardio on. According to Marie Spano, a sports nutritionist for the NBA, a good way to estimate your daily energy needs is to first multiply your body weight in kilograms by 2.2, then multiply that by 17. That equals, roughly, how many calories you burn on days you sweat it out. (So, for a 68-kilogram woman, that’s 2,550 calories per day.) 

      Next, subtract 250 to 500 calories to come up with a caloric goal that will allow you to maintain caloric deficit (a.k.a. burn more calories per day than you’re taking in, a requisite for weight loss). 

      Your Eating Strategy 

      In terms of where to get those carbs, Spano recommends eating eight to 10 grams of carbohydrates and 1 to 1.6 grams of protein per kilogram of body weight per day. For the same 68-kilo woman, that works out to 544 to 680 grams of carbs and 68 to 109 grams of protein per day. Note, these are grams of nutrients, not the actual food. For example, one cup of cottage cheese contains 24g of protein.  

      Why so many carbs? Well, even though the body tends to rely more on fat than carbs for energy during lower-intensity, longer-duration cardio sessions, carbs still provide a lot of the get-up-and-go you need, says Dr Kelly Pritchett, assistant professor of nutrition and exercise science at Central Washington University. Great pre-workout options include a chicken sandwich with a banana or some plain yoghurt with strawberries and a handful of walnuts. 

      During your workout, aim to drink 250ml of fluids every 10 to 20 minutes. If you’re exercising for longer than one hour, consider also replenishing your carb stores mid-workout with gels, sport drinks, honey packets, or whole foods that are easy to carry and digest, Dr Pritchett says. Bananas, orange slices, and homemade rice cakes will all help get the job done.

      READ MORE: 14 Foods With More Protein Than An Egg, According To Nutritionists

      If You Love Strength Training Workouts…

      Strength training is a high-intensity activity and calls for a little more energy compared to lower-intensity exercises, Dr Pritchett says. Find your daily energy expenditure by multiplying your body weight in kilos by 2.2, then by 20. (So, for a 68-kilo woman, that’s 3 000 calories per day.) Again, subtract around 250 to 500 from the total to narrow in on a kilojoule deficit that works for you.

      Your Eating Strategy 

      Since every strength workout creates micro-damage within muscle cells, it’s important to hone in on muscle-repairing and -building protein. Eat 1.4 to 1.7 grams per kilogram of your body weight per day, according to Spano. For our lovely 68-kilo woman, that works out to 95 to 116 grams per day. Meanwhile, know that you can get by eating fewer carbs compared to your cardio bunny friends. Shoot for five to six grams per kilogram of your body weight per day (or, if you weigh 68 kilos, 350 to 408 grams).

      The one time your kilojoule balance should lean toward the carb-centric is before and after exercise. Fuel your training session with a carb-focused pre-workout snack like oatmeal or an apple and a stick of cheese. Then, after wrapping up your workout, jump-start your recovery with a meal that blends at least 20 grams of protein with 60 to 80 grams of high-quality carbohydrates. The carbs will actually help get protein in your muscles to minimise breakdown and jumpstart the recovery process, Spano says.

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

      If You Love HIIT And Bootcamp Classes…

      Like strength training, HIIT, cycling, treadmill, and bootcamp classes will typically qualify as high-intensity. (They don’t call it high-intensity interval training for nothing.) Therefore, you’ll want to follow the same daily energy guidelines as your strength training counterpart. Again, find your daily energy needs by multiplying your bodyweight by 2.2, then 20, and then subtracting those good ’ole 250 to 500 calories. 

      Your Eating Strategy 

      Aim to get five to six grams of carbs per kilogram of your body weight per day, and 1.4 to 1.7 grams of protein per kilogram of your body weight. To get the most out of an intense workout, it’s important to get enough of the right kind of fuel beforehand, mainly in the form of carbohydrates. “If you don’t have the energy on board, your intensity level will drop,” Spano says. While your body can typically access fat stores quickly enough to keep you going during a longer endurance workout, you’ll drop mid-way through HIIT or boot camp if you skimp on your pre-workout carbs.

      Eat approximately one gram of carbohydrate per kilogram body weight about 2.5 hours prior to exercise, along with a moderate amount of protein, she says. A peanut butter and jam sandwich on whole-grain bread, along with 180ml of yoghurt, is one great option. During your workout, down roughly 250ml of fluids every 10 to 20 minutes.

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

      If You Love Pilates, Yoga, Barre & Walking… 

      Since lower-intensity forms of exercise, such as yoga (if you’re into high-intensity yoga, see above!) and Pilates don’t require a ton of energy to perform (unless it’s the weighted or heated or HIIT kind), you won’t really need any extra kilojoules for fuel. If these are your go-to workouts, calculate how many calories you need to work your way toward weight loss by multiplying your bodyweight by 2.2, then by 16, and then subtracting 250 to 500. 

      Your Eating Strategy 

      You’ll be safe if you stick with general dietary recommendations on carbs: 130 grams of carbohydrates. Try to get roughly 20 to 30 grams of protein at each meal.

      One tip: Make sure you’re well hydrated before class, especially if hot yoga is your jam. Spano suggests sipping a drink with electrolytes in between downward dogs.

      This article was originally published on www.womenshealthmag.com  More

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

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      If you’ve spent more time queuing for a treadmill at the gym than Cher Horowitz has spent picking an outfit for school, it’s time to change things up. Most of the time, a packed gym means packed treadmills, spin machines and mismatched dumbbells. But the good news is that you can still score a full workout with one tool that gets very little attention: the humble kettlebell. This full-body kettlebell workout, created by personal trainer Aneeka Buys, is ideal for peak gym time – all you need is one light kettlebell and a small area of floor space. 

      Why This Full-Body Kettlebell Workout Is Perfect 

      This workout not only saves space and equipment, it’s also structured so that you can get the most out of it in a short space of time. Each move is a compound movement, essentially combining two or more workout moves in one. Compound movements mean you’re working more than one muscle group at a time, even though they’re technically only four exercises. Because a kettlebell is generally heavier than one dumbbell, it challenges your core by asking your trunk to compensate for the side carrying the weight. All the moves require core stabilisation and balance, so you’re strengthening and toning that tummy all the time. And by performing big strength movements, you’re building muscle mass, which will help increase your metabolism over time. Move slowly and steadily to maximise muscle activation and focus deeply on activating each muscle as you move. 

      Make It HIIT 

      To add extra spice or a cardio hit, alternate each set with cardio, like high knees, mountain climbers, jumping jacks, bunny hops or lateral jumps over the kettlebell. Go for 30 seconds and repeat. Thank us later. 

      READ MORE: Exactly How To Find The Right Exercise For Your Goals

      How To Pick A Kettlebell Weight 

      Start with a light kettlebell and only go heavier if you can perform all the moves with ease. Keep your core engaged throughout. Remember: this isn’t a race. The goal is to do as many reps as you can in the allotted 40 seconds with good form. If your form is slipping, slow down and do fewer reps.

      Do The Workout 

      Perform all the moves, in the order shown, following this pattern: 40 seconds’ work, 20 seconds’ rest. Once you’ve completed all the moves, rest for 30 seconds up to a full minute, depending on your fitness level, then start at the beginning again. Do five rounds in total.

      In-Out Jump Squat to Single Arm Press

      In-Out Jump Squat to Single Arm Press

      Start standing upright. 

      Then, jump out into a wide-legged stance and squat down. 

      Pick up the kettlebell at your feet and lift it overhead in a single-arm press-up. 

      Lower down to the ground (keep the core and glutes engaged!) and explode back up, switching legs together again, then back down to the squat. Keep going. 

      READ MORE: Three Moves To Progress From Modified To Full Push-Ups

      Crunch To Russian Twists

      Crunch To Russian Twists 

      Start lying down, lower back pressed into the ground, legs out with a slight bend in the knees. Reach arms above your head, holding your kettlebell. 

      Crunch all the way up, then twist your torso to the right, kettlebell slightly touching the floor. Twist left with the kettlebell. 

      Return to centre and lower back to the floor. Repeat. 

      Single-Legged Deadlift With Arm Raise

      Single-Legged Deadlift With Arm Raise

      Keep one leg lifted behind you, one on the floor, slightly bent. Hold your KB in the hand opposite standing leg. 

      Brace your core and hinge (don’t bend!) to lower your torso parallel to the floor, letting the kettlebell lower. 

      Lift back up with control, then raise the kettlebell to shoulder height, arms straight. Return to start and repeat.  

      Renegade Row To Single Arm Reverse Fly

      Renegade Row To Single Arm Reverse Fly 

      Get into a high plank position, pelvis tucked and core engaged. Place one kettlebell next to one hand. 

      With control, lift the kettlebell and lift it into a row, arms bent, core tight, no movement in body. 

      Lower KB, then lift into reverse fly, arms bent and lifting to your side (like a bird flapping its wings). 

      That’s one rep – return to start and repeat.

      READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

      Watch the workout, demonstrated by PT Aneeka Buys:

      [embedded content] More

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

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      The right wearable doesn’t just keep up with your routine, it elevates it. The new HUAWEI WATCH FIT 4 Series, featuring the HUAWEI WATCH FIT 4 and HUAWEI WATCH FIT 4 Pro, is made for those who take their movement, goals and recovery seriously. From detailed outdoor tracking to all-day heart health monitoring, it’s a powerhouse of insight and motivation, designed to work hard and look good doing it.

      Wellness Goals On The WH June 2025 Digital Cover

      On the cover of our June 2025 digital issue is South Africa’s most decorated Olympian, Tatjana Smith – a four-time Olympic medallist, former world record holder and one of the most successful Olympic breaststrokers in history. You might remember her from our July/August 2024 cover ahead of the Games – and now, she returns alongside HUAWEI to launch the new HUAWEI WATCH FIT 4 Series. A fitting partnership, as Tatjana’s balanced approach to training and recovery echoes everything this next-gen wearable is designed for. With smart features that monitor health, track performance and support your wellness goals in real-time, it’s tech that works as hard as you do, without losing style along the way.

      Performance Meets Precision

      Both the HUAWEI WATCH FIT 4 and HUAWEI WATCH FIT 4 Pro are engineered for all-day wear with a barely-there feel. The HUAWEI WATCH FIT 4 weighs just 27 grams and measures 9.5mm thin, making it perfect for gym sessions, workdays and everything in between. It features a clean aluminium frame and sleek glass face that combine comfort with durability.

      The HUAWEI WATCH FIT 4 Pro brings in pro-grade materials like a titanium alloy bezel, aviation-grade aluminium body and sapphire glass. It’s lightweight at just 30.4 grams, but built tough to support high-performance training and rugged outdoor environments.

      High-brightness Display For Outdoor Clarity

      Both models feature a large 1.82-inch AMOLED display with razor-sharp resolution. The HUAWEI WATCH FIT 4 delivers 2,000 nits of peak brightness, while the HUAWEI WATCH FIT 4 Pro reaches 3,000 nits, ideal for athletes who train outdoors or in direct sunlight. Whether you’re pacing yourself on a mountain trail or checking your splits mid-run, the display stays crystal clear.

      “Partnering with HUAWEI feels natural because, like me, HUAWEI is committed to excellence and innovation. Their emphasis on fitness and technology resonates with my own dedication to a healthy lifestyle and performance and I’m thrilled to partner with a brand that not only leads in technology but also shares my values of perseverance and pushing boundaries,” says Tatjana Smith

      HUAWEI WATCH FIT 4 Keeps You Moving With Purpose

      The HUAWEI WATCH FIT 4 is more than a step counter. It’s a smart training companion that tracks key health and fitness stats in real time. With seven new sports modes including trail running, mountain climbing and cross-country skiing, it’s built for active users who want metrics that matter.

      A new air pressure sensor supports elevation tracking and weather awareness, while the upgraded HUAWEI Sunflower Positioning System provides sharper GPS accuracy, even in dense terrain. For water lovers, the new route tracking for aquatic sports delivers insights like speed, distance and heart rate, all visible post-session via the HUAWEI Health app.

      It also introduces emotional wellness tracking and playful, customisable watch faces that adapt to your mood and mindset. From HRV insights during sleep to motivational nudges during the day, it’s a fitness coach and wellness assistant on your wrist.

      HUAWEI WATCH FIT 4 Pro Is Your High-performance Ally

      With the HUAWEI WATCH FIT 4 Pro, Huawei levels up the game. Advanced Terrain Map Tracking supports detailed offline navigation with real-time alerts, while pro features like Golf Course Mode, Diving Mode and Trail Running Mode offer tailored performance insights.

      The golf tools include GPS-based distance measurements and access to over 15,000 global course maps, while the diving features support depths of up to 40 metres with real-time feedback on depth, temperature, and hover time.

      The HUAWEI WATCH FIT 4 Pro also includes offline contour maps and route-marking functionality for trail runners. Breath-hold training and advanced cardio metrics give you the edge in and out of the water.

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

      Smarter Health Tracking For Better Recovery

      The HUAWEI WATCH FIT 4 Pro introduces the new TruSense System, a full-spectrum health monitoring suite offering next-level accuracy across heart rate, blood oxygen, ECG and respiratory rate. It even includes Sleep Breathing Awareness and HRV monitoring during sleep, helping you understand how your body recovers.

      For women, the Pro model offers menstrual cycle insights powered by temperature sensors, with predictions for ovulation and fertility windows based on personalised data. It is a standout feature for women tracking performance across their cycle.

      Battery Built For Endurance

      The HUAWEI WATCH FIT 4 gives up to 10 days of typical use on a single charge, with full charge achieved in just 75 minutes. The Pro model charges faster, fully powering up in only 60 minutes. Both are compatible with Android and iOS, so users across platforms can train with confidence.

      READ MORE: HUAWEI Celebrates Partnership With Tatjana Smith By Offering Exclusive Smartphone Deals

      Customisable To Match Your Mindset

      With sticker-style watch faces, photo backgrounds and editable widgets, the HUAWEI WATCH FIT 4 Series lets you build a home screen that reflects your vibe, your data priorities, and your favourite moments.

      This is wearable tech for the way you train, recover and live. 

      Shop The HUAWEI WATCH FIT 4 Series

      HUAWEI WATCH FIT 4 Pro Colourways

      The HUAWEI WATCH FIT 4 Pro is available in an iconic green, black and blue from R4 999, OR add it to your Vodacom, Telkom or CellC plan from only R149 per month over 36 months. T’s & C’s apply.

      HUAWEI WATCH FIT 4 Pro Black

      HUAWEI WATCH FIT 4 Pro Green

      HUAWEI WATCH FIT 4 Pro Blue

      HUAWEI WATCH FIT 4 Colourways

      Available immediately, the HUAWEI WATCH FIT 4 Series comes in black, purple, white, and grey from R2 999, OR add it to your Vodacom, Telkom or CellC plan from only R99 per month over 36 months. T’s & C’s apply.

      HUAWEI WATCH FIT 4 White

      HUAWEI WATCH FIT 4 Grey

      HUAWEI WATCH FIT 4 Purple

      **WH Partnership More

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      Exactly How To Find The Right Exercise For Your Goals

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      There’s nothing more frustrating than working out really hard and not seeing the results you want. The thing is, different kinds of exercise affect the body differently. So if your goal is, say, to get fitter and run a faster parkrun time, you shouldn’t be concentrating on moves that are more geared towards building strength and muscle. That’s why it’s important to find the best exercises for your goal.

      To Get Fit, Try…

      Best Exercises: swimming, cycling, spin class, aerobics

      If you’re starting to exercise for the first time, it’s a good idea to build your fitness base with an accessible, low-impact activity. Spinning may sound hectic (and it can be!), but you don’t need fancy gear to do it and the adjustable bikes allow you to tailor the class to your own level of fitness. What’s more, “cycling increases your cardio fitness, muscle strength and endurance and joint mobility, while decreasing stress and body fat,” says Ceri Hannan, head of product development at Planet Fitness.

      Also great for beginners: Swimming, one of the most underrated but genius low-impact workouts out there. Swimming improves your balance, coordination and posture and comes with low injury risk, says Hannan. Plus, it’s a potent fitness modality, because you’ll be moving against the water as resistance – that’s muscle development – while boosting your heart rate with faster strokes and longer laps.

      Another low-option cardio option is bodyweight workouts (hello, old-school aerobic class!). The combination of constant stepping and dynamic arm movements incorporates the entire body, improves coordination, and gets the heart rate way up, improving cardio fitness levels.

      If Your Goal Is To Get Strong, Try…

      Best Exercises: Callisthenics; strength training; Pilates

      Strength training is essential – so kudos for wanting to get strong! Not only does weightlifting build a toned, sexy figure, it also slows down the ageing process, says Hannan. “As we get older, the body naturally loses muscle mass and bone density. Strength training addresses this,” he says.

      Multiple modalities in strength training exist: CrossFit classes often offer beginner classes which go over the best lifts and focus on creating great technique – so try one if you’re new to weight training.

      If the idea of entering the weights area seems daunting (we don’t blame ya), bodyweight training (a.k.a. callisthenics) is a brilliant way to build strength and lean muscle without lifting a single piece of iron. Plus, you can start working towards cool moves like pull-ups. And, callisthenics also focuses on mobility, so you’ll improve flexibility and all-over strength.

      If you’re trying to focus on a stronger core, we can’t recommend Pilates enough. Even without a reformer, Pilates focuses on your breath, coupled with the abdominal muscles, forming the foundation of each movement. Bottom line: you’ll work hard.

      READ MORE: Can Pilates Double As Your Strength Training Workout?

      To Lose Weight, Try…

      Your Best Exercises: High-intensity interval training (HIIT), triathlon training

      If you already hit the gym fairly regularly, but you still have a muffin top bulging over your jeans, it’s time to change things up. Might we suggest a bold new goal? “Weight loss may not be what springs to mind when you think of triathlon training, but the combination of swimming, cycling and running – known as cross-training – is a sure way to guzzle calories. And, it will make you fitter than you’ve ever been in your life,” says Hannan. You can do it all indoors in the gym, too.

      If it still sounds too hectic, high-intensity interval training (HIIT) is known for fat loss. For the uninitiated, HIIT is made up of short bursts of intense activity that take up maximum effort. Following this, there is a small period of rest for recovery, and then the cycle repeats. Per research, it’s more fun than steady-state cardio and can result in significant body composition (read: weight loss!). Plus, you’ll keep burning kilojoules long after your workout has ended – as in, up to 12 hours later! Yowzer.

      READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

      To Get Flexible, Try…

      Your Exercise: yoga

      Don’t be fooled into thinking yoga is all deep breathing and zenning out. Getting into those poses will challenge your muscles and do wonders for your flexibility, even if you can’t touch your toes right now. There are many types of yogic practices, too, from Bikram (26 set positions performed in a heated room) to relaxing Yin, fiery Ashtanga and even Pilates fusion. Yoga is also great for addressing anxiety, depression and back pain.

      READ MORE: 9 Winter Workout Gear Essentials That Cost Under R500 More

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      7 Things To Know When Buying A New Pair Of Running Shoes

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      If you’re thinking of running more (or at all), let’s start with the one thing that’ll make the biggest difference: your shoes. They can affect your stride, pace, PBs and – more importantly – help you start out without the knee niggles, arch pain or blistered heels that could make you want to quit before you’ve even found your rhythm. We don’t want that. The mental health benefits that come with everyday running are too good to miss. Science says so!The right pair of shoes can make your runs feel smoother, more enjoyable and yes, even something you’ll start to look forward to. Here’s what you need to know before you buy.1. The HeelIf you’re buying gym shoes, you want a flat sole for stability during things like squats and jumps. But running shoes? That’s a different story. A good running shoe often has a built-up heel, called a “heel drop.” If you struggle with Achilles pain, you may prefer a slightly higher drop to relieve strain. If your ankles tend to roll, a lower drop combined with a heel counter (that’s a supportive structure around the back of the shoe) can help keep things stable.Stability shoes like the ASICS GEL-KAYANO™ 32 are built with these features, guiding your stride and lowering injury risk. For newer runners or those needing a bit of extra support, this type of shoe can be a game-changer.2. The OutsoleThis is the part of the shoe that hits the ground, so it needs to be durable and have decent grip, especially if you’re running on a mix of surfaces like road, grass or treadmill. Look for grooves or patterns that offer traction. The latest ASICS models, including the GEL-KAYANO 32 and GEL-NIMBUS™ 27, feature HYBRID ASICSGRIP™ rubber, which is designed to give you better traction in a range of conditions, without wearing down too fast.READ MORE: Why Your Running Takkies Are Pretty Bad Hiking Shoes 3. The MidsoleThis is the most important part of a running shoe. It’s the spongy bit above the outsole and it’s what cushions your foot, absorbs shock and prevents excessive foot motion. It’s also where different brands get most innovative with tech. The GEL-KAYANO™ 32 uses updated FF BLAST™ PLUS foam for a soft yet responsive feel, with an extra 2mm of cushioning under the forefoot. It also features PureGEL™ tech to soften impact during your stride. If you’re after a plush ride with less structure, the NIMBUS™ 27 has a more neutral feel with plush cushioning throughout.Depending on the midsole, a shoe can be more or less bouncy, supportive or energy-returning. That bounce can help propel you forward when your foot strikes the ground. Sprinters typically want that energy return in the forefoot. For most runners, the midfoot is where it counts.4. The UpperThis is the part that goes over the top of your foot. Your feet swell when you run, so you usually want your running shoes to be at least half a size bigger than normal, but some people may even opt for a full size bigger. Also make sure there’s enough wiggle room for your foot to flex. While a rigid upper can increase stability, if your foot can’t flex naturally, you could end up cramping. Ventilation (often in the form of tiny holes or breathable fabric) will prevent your feet from getting too hot and sweaty. There should also be a padded tongue to cushion your foot against lace pressure.The GEL-KAYANO 32, for instance, uses a soft, engineered mesh upper that hugs the foot while allowing for movement and airflow. Its updated tongue design also adds midfoot support without feeling restrictive.5. FlexibilityDon’t be afraid to pick the shoe up and bend it. The less it flexes, the higher the workload on your foot, so if it’s pliable up and down, that’s a good thing. What you don’t want is for it to twist sideways. While we’re at it, a lighter shoe is also going to mean less work for your foot and an easier run for you.READ MORE: 18 Running Clubs In South Africa To Kickstart Your Journey6. The InsideThe lining should be smooth and seamless. Look for any hard, rigid bits on the outside that might cut through to the inside and dig into your foot. Also important: Moisture-wicking, breathable fabric. Look for these words on the packaging. Finally, make sure the bottom is cushioned, not hard, to absorb pressure as your foot hits the ground.Both the KAYANO and NIMBUS ranges are designed with long-distance comfort in mind, so you’re less likely to finish your run feeling battered.7. Your FeetAt the end of the day, there’s no one-size-fits-all shoe – you need the pair that works for your feet. If you have flat arches and your feet roll inwards (overpronation), look for words like “stability” and “motion control” on the box. Shoes like the GEL-KAYANO™ 32 are designed to support that movement pattern. Asics Women’s Gel-Kayano 32 White/Orange Glow Running Shoes

      Asics Women’s Gel-Kayano 32 Luxe Black/Silver Running Shoes

      You might also need orthotic inserts, which can be custom-made by a podiatrist. If so, make sure your shoes have enough room to accommodate them.If you have high arches and your feet roll outwards, you’ll want a more flexible shoe with shock-absorbing cushioning. Words like “cushioned” and “neutral” are your cues. The GEL-NIMBUS™ 27 is a great fit here – it offers plush comfort without altering your natural stride.Asics Gel-Nimbus 27 Light/Dark Ube Running Shoes

      Asics Gel-Nimbus 27 Platinum/Taupe Grey Running Shoes

      Get your feet measured every time you buy new running shoes. Arches can change over time, especially if you’ve been clocking regular mileage. And if the store has a treadmill? Hop on. A few minutes of test running can tell you more than standing still ever will. More

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      Three Moves To Progress From Modified To Full Push-Ups

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      Full push-ups are not only great movements for sculpted arm muscles. They’re also amazing for core strength and work multiple areas of the trunk. But if you’re struggling to move from modified to straight legs, this three-step programme is here to help. Here, simple moves for full push-up progression. How to do this full push-up progressionThe key to progress is consistency. Tack them onto your morning routine, or make sure you put them at the start of every workout. Putting it first helps make it a priority – plus, it helps ensure strong, quality reps. Plus, working on the push-up progressions prime your arms for any other arm workouts you do throughout your workout. Alternate between the three moves, doing them a total of three times each week. (So week one you’ll do one, then two, then three; week two you’ll do two, then one, then three; and so on.) STEP 1: Elevated Push-Up

      If you’re not strong enough to do a full push-up yet, placing your hands on a bench, step or elevated bar reduces the body weight you have to lift. The higher your hands are from the floor, the easier the exercise.

      Do It

      Start in a standard push-up position, hands under your shoulders, chin tucked and eyes looking down. Your body should form a straight line from head to heels.

      Bracing your core and squeezing your glutes, slowly lower your body to the bench or bar, keeping your back straight and elbows at a 45-degree angle from your torso.

      Explode back up to the starting position. That’s one rep.

      REPS: 10 TO 12 • SETS: 2 TO 3READ MORE: These Budget-Friendly Home Gym Items Are All You Need, Trust UsSTEP 2: Band-assisted Push-Up

      Don’t have access to a gym or squat rack? Wrap the band around your upper arms instead – the band acts as a support in the same way as on the rack.

      The band “supports” you at your weakest spot (in this case, the bottom of the move) so your form stays solid through the entire range of motion. The support lessens as you return to start, so you use more of your own strength.

      Do It

      Attach a resistance band to both ends of a squat rack and get in a push-up position with the band across your hips. The higher the band on the rack, the more support you’ll get.

      Bend your elbows to lower yourself, keeping your elbows at a 45-degree angle from your body, until your chest touches the floor.

      Explode back up to start. That’s one rep.

      REPS: 5 TO 8 • SETS: 3 TO 4

      READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSTEP 3: Eccentric Push-Up

      People are generally stronger in the lowering portion (or eccentric phase) of any exercise. By lowering your body as slowly and with as much control as possible, you generally force your muscles to work much harder, which will translate to better overall strength. Create the same effort – and control – on the return.

      Do It

      Start in push-up position.

      Lower yourself as slowly as possible, keeping your body in a straight line, until your chest touches the floor.

      Return to start without letting your lower back hyperextend (bending your back to compensate). That’s one rep.

      REPS: 5 TO 8 • SETS: 3 TO 4READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts More

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      10 Non-Food Rewards For Weight Loss, From Experts 

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      Anyone on a weight loss journey can agree that it’s difficult. It’s difficult to forgo chocolates and chips for carrots and cucumbers, or to force yourself to do a workout when you’d rather be in bed. Enter: rewards. “Rewards are such an important part of a successful fitness journey,” says fitness trainer Abbi McDuling. “They help to reinforce consistency, celebrate the effort we are putting in and most importantly, keep the journey exciting rather than punishing.” More than that, Melissa Lainn, wellness coach, says it’s a way of building self-trust. “Celebrating your progress, especially the non-scale victories, can help rebuild trust with yourself, which is key to lasting lifestyle changes,” she says. “It’s a simple way of saying, ‘I see you. I’m proud of you. Keep going.’” Meet the experts: Abbi McDuling is a fitness trainer. Taryn Bortz is a registered dietician. Melissa Lainn is a wellness and holistic health coach. Yes, You Should Reward YourselfDuring weight loss, rewards are part of a larger system within your progress. “Clients should set SMART (Specific, Measurable, Achievable, Realistic, and Timely) mini goals and obtain small rewards upon achieving each one,” explains Taryn Bortz, registered dietician. “Maybe you moved through a binge trigger without stuffing your feelings down with food, but rather self-regulated in a healthy way. Those moments deserve recognition, and by rewarding them, even in small ways, you teach your brain and body that healthy alternatives can equal pleasure, too,” says Lainn.But, says Bortz, knowing you get a reward for succeeding shouldn’t be what keeps you going through burpees. “For successful behaviour change, even before rewards are considered, the patient should decide where they are in terms of The Stages of Change (Pre-Contemplation, Contemplation, Preparation and Maintenance). One should only consider rewards in the Action Stage to promote Maintenance.”   READ MORE: 9 Simple Eating Rules For Weight Loss To  Burn Fat All DayWhy Food Might Not Be A Great Reward“Food isn’t the enemy, but when we use it as a reward, it can unintentionally reinforce the exact cycle we’re trying to shift, which is, ‘Be good, get a treat,’” explains Lainn. This can lead to guilt, overeating, bingeing, or giving up entirely, says Bortz, adding that when these impact your mental health, progress can be hindered. That said, it’s not always a bad idea, especially if you have a health relationship with food. And, “it’s important that no food be classified as “good” or “bad,” as this can contribute to food guilt,” says Bortz. “I still enjoy celebrating with food,” says Lainn, “but it‘s more about the celebration than stuffing myself with food to suppress, self-regulate or try to fill a void. It’s always important that we teach our body and brain that comfort and pleasure aren’t only found in food or drink.”READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?When Is A Good Time To Get Rewarded During Weight Loss? Per Bortz, once a habit is established (21 days) and successfully maintained, that’s a good time to try for a reward. For McDuling, the timing matters less. “Whether it’s showing up for all your workouts in a week, saying no to an old habit, or simply staying consistent, those small wins matter and rewarding effort – not just results, helps build trust in yourself!” she says. Lainn agrees. “I believe it’s less about hitting a perfect number and more about honouring the process you committed to,” she says. 10 Non-Food Rewards For Weight Loss (Or Anything Else, Really) Melissa’s Ideas A massage or bodywork sessionThe power of touch-based rewards! They can help build a healthier connection with the body and help regulate the nervous system, especially if stress has been a trigger for eating. Many of us don’t experience enough physical touch in a healthy and safe way and it can be very beneficial on your health and wellness journey. Think massages, facials, reflexology, reiki or energy healing sessions.A beautiful new journal or notebookYes, I have too many notebooks and journals, no I don’t care! Gifting yourself a tool for reflection and creativity helps to honour your inner journey, not just the physical one. And anyone creating lasting changes to their health and wellness knows that their inner journey matters just as much as the outer one. It can be a powerful tool and a beautiful reminder to look back on one day.  Solo datesWhether it’s a day with no obligations, just heading out and following what feels good, or going to watch a movie you wanted to see, visiting an art gallery you’ve promised yourself you would or sitting somewhere with a cup of coffee and reading that book you’ve been putting off. Filling your cup with experiences, sights, and doing it solo is very grounding. It can be a powerful reminder that your needs and desires matter too, and that you don’t need anyone to meet them but yourself, a lot of the time.An art or hobby classYes a yoga class is lovely but when was the last time you painted, started a new hobby, did pottery, wrote poetry, tried knitting, or rode a horse? Rewarding yourself with these types of activities helps shift the focus from consuming to creating. It brings joy into the journey in ways you might not be used to as many of us feel like we only have time for things that are necessary or productive. Creativity and doing things that bring you joy are part of a fulfilled life, always. READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyAbbi’s Non-food Rewards Ideas “Me time” pamper hour or bathSetting aside time to pamper yourself is a beautiful way to say, I matter. New activewear or shoesFresh gear can boost confidence and motivation – it’s a way of dressing for the version of you you’re becoming, and it’s a visual reminder of your commitment.A fitness tracker or smartwatchA smart investment that will only add to your fitness journey.Taryn’s Rewards IdeasNew clothes or gym outfitMy favourite non-food reward! Buying new clothes after losing weight visibly reflects progress and boosts your self-image and confidence, keeping you motivated. Purchasing a new gym outfit can enhance motivation to continue exercising, which supports weight loss. Spa day or massageThis reinforces self-care, provides a break from daily life, reduces stress, and promotes physical well-being. A spa day also helps you to slow down and be more mindful  Introducing a new skincare or make-up productSkincare contributes to a stress-free routine and significantly enhances self-care and self-image, leaving individuals feeling revitalised and refreshed. Meet The Experts

      Taryn Bortz

      Taryn Bortz is a dietician in Johannesburg where she helps individuals to meet their nutrition-related goals. She has a special interest in weight management, food allergies, gut health, lifestyle diseases and maternal, infant and paediatric nutrition. 

      Melissa Lainn

      Melissa Lainn is an integrative nutrition health coach, meditation practitioner, wellness writer, and podcast host who helps women heal their relationship with food, their bodies, and themselves. Her work blends science-backed tools with soulful practices, empowering women to reconnect to their inner wisdom and live fully from the inside out.

      Abbi McDuling

      Abbi McDuling is a qualified personal trainer who has been on a journey of growth for the past 10 years with over 5 years of experience in the industry. She has a passion for health, fitness and helping women find their confidence again. More