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      Tegan Phillips Is Trying To Break The Guinness World Record For Cycling From Cairo To Cape Town

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      Tegan Phillips is aiming to break the Guinness World Record for cycling from Cairo to Cape Town. She might seem familiar to you for other reasons: you may have seen her cartoons on Instagram, delving into motivation, life, success and cycling. Or you may have known her from our previous article covering her travels through Europe on her bicycle.
      This time, instead of sleeping on the side of the road alone, she’s got a whole team behind her. For Tegan to successfully break the Guinness World Record, she needs a medical team, security, insurance, tents, radios, filmers and photographers.
      Her motivation for cycling such epic distances? No woman has done it before.
      “It looked like an epic ride, and—being a keen cyclist myself—I became interested to see what the women’s record was. When I searched, I discovered that there wasn’t one,” details Tegan on her website. “I couldn’t stop thinking that this record simply had to exist—partly for showcasing women’s sport in Africa, but mostly for a sense of equality in this record story.”
      READ MORE: Is There Gender Parity For Women In Sports?
      We chatted to Tegan to see what goes into prepping for an iconic venture like this.
      Michelle October: I remember chatting to you about your travels through Europe on a bike. Before, you slept wherever you could. Because you’ll have a team tracking you this time, where will you be staying at each leg? 
      Tegan Phillips: We’re hoping to mix it up between sleeping in regular tents and staying in the odd guest house where we can find one. As a cycle tourist, you quickly learn to value “4 wall” sleeping arrangements not just for a chance to sleep in a bed but also to be able to charge devices, wash clothes, have a shower, use a proper loo, make coffee with a kettle, be safe from wild animals and have everything safely locked away for a night. That said, the distances I’m hoping to ride each day are ambitious (many days over 300km planned), so if something goes wrong in a day like a long border crossing or injury, there’s a good chance we’ll have to just pull off on the side of the road somewhere in the night, even if we planned to sleep elsewhere.
      Tegan Philips in Wales
      MO: At your American training leg, are there any major changes to your schedule/packing techniques/sleeping arrangements? 
      TP: The USA training adventure, which was basically riding as many 70km loops per day as I could for two weeks, has had some uniquely fun challenges. I’m staying at the Homestretch Foundation in Arizona and it’s over 40 degrees Celsius many days here (desert life), so I initially planned to do all of my riding at night and sleep during the day. But then I found out that there’s often big lightning storms at night, which is a bit dangerous. So I ended up mixing it up a bit and doing a lot of riding in the heat, some riding in the lightning, and sleeping at the weirdest hours. I was also totally self-supported so in between riding I was popping to the shops and buying ALL THE FOOD (mostly Nutella) and trying to keep all my kit clean to avoid saddle sores. I had one major crash and a few major mechanicals so was also in and out of doctors offices and bike shops. All of those things will hopefully be reduced on the trip, as I’ll have support to help look after my bike and do the cooking and shopping and the weather won’t be as hot (except in Egypt/Sudan) so it will be easier to ride during the day and sleep at night.
      READ MORE: How To Boost Your Fitness By Tailoring Your Exercise Routine To Your Menstrual Cycle
      MO: Your cycling has always been about just travelling via your bike. How do you feel about making a new record? Suddenly there are stakes above and beyond survival. What’s that feeling? Magical? Like there’s a new part of you waiting to be unlocked? Or not so much? 
      TP: I am so excited! But I’m also trying to focus on the process more than the outcome—it sounds cliché but I think when there are so many people invested in a certain outcome it can be overwhelming to take on that pressure of, like, “I have to do this or else.” So I keep framing it as “I am so excited to try” rather than being so excited to set the record. And that is something that I can control—how much I try.
      READ MORE: Sport Really Can Empower Women — Just Look At Banyana Banyana’s Thembi Kgatlana
      MO: Tell us about your bike! Does she have a name? What do you like about her? Is she the only bike, or do you have a “quiver” for the trip? Are you going to use a mountain or road bike for this? 
      TP: I’ll be on a road bike (it’s tar the whole way!) with a few sets of wheels and a lot of spare everything, including a spare bike. I once heard TCR [Transcontinental Race] overall winner Fiona Kolbinger once say in an interview that she always sits in the bike shop when she takes her bike in and watches the mechanics work on it or asks them to tell her what to do and she does it while they watch. So the past few months I’ve been trying to do that as well; trying to learn how to fix and look after every single tiny thing on my bike, so that I don’t feel stuck or helpless in the face of problems that I could solve by just knowing how something works.
      [embedded content]
      MO: Which part of the trip are you most afraid of? 
      TP: Ethiopia has always been the biggest stumbling block for people wanting to ride this route, and at the moment things are especially tricky. There’s been an ongoing civil war for the past two years and borders have been closed, cyclists have been arrested—and as of last week [at the time of writing] the borders which had just reopened are closed again. There’s also been some Sudan/Ethiopia conflict, and some unrest in northern Kenya. So getting through the first three countries (Egypt, Sudan, Ethiopia) and being able to get out without too many delays or incidents will be a massive relief, and from there just getting home to Cape Town as quickly and smoothly as possible!
      Tegan Phillips in the WC Dash
      MO: And what are you most excited for?
      TP: I am mostly just excited to give this thing a go. I’ve been talking about it since 2015 so it’s been a long time coming, and I am so grateful that my team eventually kind of pushed me to stop delaying and waiting for conditions to ‘be right’ and to just get things organised with a plan to deal with problems as they come up. I can’t say I’m too excited to see all of the countries (compared to if I was touring) because the reality of ultra-racing is that you end up having very little interaction with the environment, especially on supported attempts. It’s ride, eat, sleep, repeat—all the way ‘til the end. But I am excited to be doing it with the COOLEST support team I could ever have dreamed of, including Cally (who used to work with you guys and is currently cycling up to Kenya!), and Henry Cock, who set a big running record last near and next year wants to run Cairo2CT. There’s also pro-runner Robbie Rorich, doctor Traci Sanders and a talented film crew (Paige Fiddes and Chris Joubert). I think we’re going to have the adventure of a lifetime.
      Tegan’s trip starts on the 17th October. Donate here. All proceeds over and above the target amount go to Khaltsha Cycles to buy bicycles for women from Khayelitsha, a township in Cape Town, where many girls and women don’t have other means to get to school or work.

      READ MORE ON: Cycling Mental Wellness SA Women In Sport Sportswomen More

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      This Under Armour Iso-chill Kit Stops You Getting Hot During Workouts

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      Ever been in the middle of your HIIT sesh and just felt too. damn. hot. to continue? Yeah, us too. But luckily, Under Armour Iso-chill kit is here to be that workout buddy you never knew you needed.
      Trust us, the Iso-chill microfibre technology is a huge game changer for us gym girls and runners alike.
      So What Exactly Is Under Armour Iso-chill?
      The Iso-chill technology debuted in late 2019 as a replacement for CoolSwitch. What’s CoolSwitch you ask? It’s a crystal technology which sent a cooling sensation back to your body once the garment tissue was activated by perspiration.
      The key difference between Iso-chill and CoolSwitch is the introduction of the natural element Titanium Dioxide, which unlike its predecessor, expels heat *immediately* from the body when touched.
      So How Does It Work?
      Under Armour flattened out the fibres within their garments and added Titanium Dioxide (the natural element) to absorb UV energy. This allowed them to create workout gear that quickly pulls heat away from your skin – allowing you to continue for an extended period, at maximum capacity.
      The specially designed fibres lay flat against your skin to evenly disperse heat, literally providing a cooling sensation to the touch. Umm, yes please!
      Removing this concentrated heat allows athletes (we’re looking at you!) to increase the max-out time and increase output in any hot, high pressure situation. Say, a particular sweaty HIIT session or a fast 5km.
      Our Fave Under Armour Iso-Chill Kit RN
      Women’s UA Iso-Chill 200 Laser T-Shirt
      Women’s UA Iso-Chill 200 Laser T-ShirtR 999Buy It
      This is everything you’d want from a workout top. It’s breathable, light and cute.
      Women’s UA Iso-Chill Run 2-in-1 Shorts
      Women’s UA Iso-Chill Run 2-in-1 ShortsR 699Buy It
      Running shorts that are comfortable, keep you cool *and* have a layer that won’t ride up as you hit the road? We love it!
      Women’s UA Iso-Chill Run Short Sleeve
      Women’s UA Iso-Chill Run Short SleeveR 399Buy It
      Everyone needs a reliable running top they can count on to help them get through those kms. Now you can up the ante and smash those PBs with this black running tee.

      READ MORE ON: Fitness Gear Partner Content More

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      Meet The Nutritionist & Personal Trainer Helping Women Crush Their Goals

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      With fourteen years’ experience as a sports nutritionist and personal trainer, Candice De Mendonca thrives on helping others achieve their fitness goals. Here’s everything you need to know about how she crushes it every day!
      She Walked The Walk And Talked The Talk
      “I’ve run cross country for South Africa and represented Gauteng in swimming, athletics, hockey, soccer and indoor soccer. I love sports and it’s the reason I studied sports development at the University of Johannesburg (UJ), along with personal training. Thereafter I decided to also complete my Diploma in Food Science, which has made a world of difference to my expertise,” says Candice.
      She Fuelled Her Body Correctly  
      Fuelling your body doesn’t have to be all broccoli and chicken and no fun! According to De Mendonca low fat chocolate milk is a scientifically proven sports nutritional aid. YAY!
      She explains: “When I discovered First Choice’s High Protein Recovery, I felt like a child on Christmas morning. HPR is literally the best post workout recovery aid out there. It offers no digestive issues, is easily absorbed and well used by the body. It has more protein and less calories and sugar than most other products on the market. I recommend it to anyone who is active, from children to adults.” 
      “HPR is scientifically formulated to give elite and amateur athletes rapid muscle recovery following intense workouts or competition.” 
      READ MORE: Why Your Post-Workout Meal Is Just As Important As Your Workout, According to a Nutritionist and PT
      She Found What Worked For Her Body
      It really is true that every body is different so you’ve got to find what works for you. For Candice, her body struggled with protein shakes.
      “HPR changed all that. I can drink it every day and sometimes more than once a day, and reap all the benefits with no side effects. I see, feel and taste the hard work and research that have gone into it and most definitely won’t support a product I haven’t tested myself. HPR and the team behind it is one you can trust holistically. Woodlands Dairy and First Choice’s ethics and focus on sustainability, as well as the research and development that have gone into HPR, have paid off.” 
      She Shares Her Knowledge
      It’s true what they say, knowledge really is power and that’s why she shares it so that women are equipped with the knowledge to live their best lives. As sports nutritionist for HPR, De Mendonca writes a monthly blog to educate consumers, assist with any questions they have on nutrition and training, as well as interview athletes.
      She Has A Trick For Setting Life And Fitness Goals
      Dedicated to helping others achieve their goals, she also sets goals for herself every year. “I usually fixate on one word for the year. Last year it was success and I managed to achieve all my goals except one. Big and small. This year my word is focus and I have written down my goals for the year. My main goals include buying a property of my own, fulfilling my role as HPR sports nutritionist, and growing my online restaurant and training brand.”  
      [buy_button img=”https://www.womenshealthsa.co.za/wp-content/uploads/2022/05/250recchopack-1_1024x1024@2x-2.png” url=”https://shopfirstchoice.co.za/products/chocolate-flavoured-high-protein-recovery-milk-6-x-250ml” description=”First Choice HPR Milk” price=”62.99″ title=”Buy It” alignment=”row”][/buy_button]
      Want some help crushing your fitness goals? High Protein Recovery is available at Pick ‘n Pay, Dischem as well as online here. More

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      Pilates Newbie? Learn This Pilates Lingo To Help You Keep Up In Your First Class

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      Pilates is hugely underrated as a form of exercise. The movements are so tiny and the weights so light… how can it possibly be effective, right? Well here’s the thing: You don’t always need to be lifting huge chunks of metal with a full range of motion to build strength and muscle tone. And with the ‘That Girl‘ aesthetic going viral on TikTok, Pilates classes are finally having their time in the spotlight. If you’re new to Pilates, though, you may find you struggle to keep up because the teacher is speaking a foreign language a.k.a. using Pilates terms. Use this guide to decode some of those common, yet totally weird, Pilates terms.
      [buy_button img=”https://www.womenshealthsa.co.za/wp-content/uploads/2020/06/foam-roller.jpeg” url=”https://c.trackmytarget.com?a=u77ksa&i=ph1q1o&ref1=PilatesTermsFoamRoller&r=https%3A%2F%2Fwww.mrpsport.com%2Fen_za%2F3-in-1-foam-roller-6252010301″ description=”3-in-1 Foam Roller” price=”199.99″ title=”BUY NOW!” alignment=”row”][/buy_button]
      Pilates Terms You Should Know:
      “Scoop your abs.”
      May sound like: “Tilt your pelvis.”
      What it actually means: Pull your tummy muscles in towards your spine and simultaneously up towards your chest. This helps lengthen your waist and stabilises your spine during movements. Pilates is all about moving well to prevent injury. You don’t need an ice-cream scoop to perform this move.
      “Articulate your spine.”
      May sound like: Move vertebra by vertebra.
      What it actually means: Rolling or unrolling your spine, either from standing, so you’re rolling forward towards the ground, or sitting upright, so you’re rolling onto your back. The idea is to move slowly, little by little, and with control. Moving this way increases flexibility in your back.
      WATCH: This 45-minute Pilates Class With Kedibone Matlala Is A Great Home Workout With No Equipment
      [embedded content]
      “Lengthen through the crown of your head.”
      May sound like: Lengthen through your spine.
      What it actually means: Sit or stand as tall as you possibly can. So no out-of-body experience then.
      “Soften your elbows.”
      Also: “Soften your knees.”
      What it actually means: Whether it’s your elbows or knees that are getting the “softening” treatment, you don’t need Ingram’s to do it. All it means is that you shouldn’t lock the joint.
      [buy_button img=”https://www.womenshealthsa.co.za/wp-content/uploads/2020/06/07_6259916249_SI_00.webp” url=”https://c.trackmytarget.com?a=u77ksa&i=ph1q1o&ref1=PilatesTermsYogaKneePad&r=https%3A%2F%2Fwww.mrpsport.com%2Fen_za%2Fsingle-yoga-knee-pad-6259916249″ description=”Single Yoga Knee Pad” price=”99.99″ title=”Buy It” alignment=”row”][/buy_button]
      READ MORE: What You Need To Know About Doing Pilates For Weight Loss
      “Fire your glutes.”
      May sound like: Engage your glutes.
      What it actually means: If your Pilates teacher gives you this instruction, all you’re doing is activating your butt muscles as you prepare to move. Case in point: If you’re lying on your back, about to go into bridge pose, squeeze your bum before you lift your hips.
      WATCH: 45-Minute Pilates Home Workout With The Movement Lab Using A Chair And Water Bottles
      [embedded content]
      “Wrap your thighs.”
      What it actually means: With your legs together, rotate your thighs outwards very slightly, as you simultaneously squeeze the backs of your inner thighs together. No contact plastic required.
      READ MORE: I’ve Only Been Doing Pilates For A Month And Discovered This Amazing Sex Benefit
      “Bring your wings down.”
      What it actually means: No, this is not proof that Pilates is some woo-woo practice created for fairies. It’s not referring to actual wings. Simply pull you shoulders down away from your ears. Your neck feels better already, right?
      [buy_button img=”https://www.womenshealthsa.co.za/wp-content/uploads/2020/06/blue_heaven_swing_board_adult_size_the_natural_one_sku86068.jpg” url=”https://c.trackmytarget.com?a=vpmli3&i=ph1q1o&ref1=PilatesTermsSwingBoard&r=https%3A%2F%2Fwww.faithful-to-nature.co.za%2Fblue-heaven-swing-board-adult-size-the-natural-one” description=”Blue Heaven Swing Board” price=”1 799″ title=”Buy It” alignment=”row”][/buy_button]
      “Open your chest.”
      May sound like: Chest wide.
      What it actually means: “Scalpel!” No, not really. Just pull you shoulders back and breathe more deeply so your chest expands.
      “Knit your ribs.”
      May sound like: Draw the ribs in.
      What it actually means: As much as a rib-shaped tea cosy would make an interesting talking point at your next brunch, what you want to do here is pull your front ribs, just below your chest bone, closer together. You’ll feel your upper abs engage. It also stabilises your spine. Pilates is especially good for those with back pain.
      WATCH: Beginners’ Pilates Workout With A Stretchy Band (And Practice Your Newly Learnt Pilates Terms)
      [embedded content]
      “Pull towards your midline.”
      What it actually means: It sounds like something out of Olympic rowing, but the ‘midline’ is actually an anatomical term for an invisible line down the centre of your body that divides left from right. If you hear this phrase in your Pilates class, you’re probably pulling your leg towards your other leg.
      READ MORE: 4 Genius Exercises From A Pilates Teacher That Will Help You Touch Your Toes
      “Ground your feet.”
      May sound like: Anchor your hips.
      What it actually means: Imagine yourself standing normally and someone bumps into you. You’ll probably stumble, because your weight was more on one foot than the other and you were actually kind of leaning on the side of that foot. Now imagine standing with your feet firmly planted. That’s grounding.
      “Hinge from your hip.”
      May sound like: Break in the hip.
      What it actually means: Bend forward at the hip joint, without rounding your back or bending your knees. Think of a laptop – the screen is the top half of your body, the keyboard is the lower half. Neither bends when you close the laptop.
      [buy_button img=”https://www.womenshealthsa.co.za/wp-content/uploads/2020/06/gooroo_pilates_reformer_mat_sku142828.png” url=”https://c.trackmytarget.com?a=vpmli3&i=ph1q1o&ref1=PilatesTermsReformerMat&r=https%3A%2F%2Fwww.faithful-to-nature.co.za%2Fgooroo-pilates-reformer-mat” description=”Gooroo Pilates Reformer Mat” price=”689″ title=”Buy It” alignment=”row”][/buy_button]
      *Adapted from the Best of Women’s Health Big Book of Pilates.
      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      6 Sustainable K-Way Products We’re Loving This Winter

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      Are you even South African if you don’t whip out the K-Way as soon as the temperature starts to dip? Cape Union Mart is the first-stop destination for Saffas on the hunt for outdoor gear, gadgets or, yes, winter threads. And the K-Way down jacket is the unofficial uniform for braais, camping trips, festivals… and any other outdoor activity. 
      Now, the iconic local brand has taken things a step further by giving SA’s favourite cold gear a sustainable makeover. We’re talking social and environmental responsibility that invokes real, impactful change. 
      K-Way is constantly striving to do things better, more ethically and more sustainably. And their partnership with Re:Down® is helping them do just that. Re:Down® is an international company that collects used down from post-consumer goods. Then begins a thorough process of sorting, extracting, washing, drying, sterilising and quality-checking before the down is cleared for good-as-new reuse. 
      READ MORE: How To Change Up Your Skin Routine For More Hydrated Skin This Winter
      K-Way is the first manufacturer in Africa to use Re:Down® in its apparel, including their much-loved puffer jackets. So if you’re wanting to upgrade your outdoor gear, why not choose something with sustainability in mind? This gear guide is good for the environment and perfect for your many exciting adventures ahead!
      6 Sustainable K-Way Products To Buy RN
      K-Way Women’s Ember Re:Down Jacket 
      K-Way Women’s Ember Re:Down JacketR 1 999Buy It
      This sustainable style icon is upcycled and made from 100% Re:Down®. Made from quality upcycled down with 650 fill power for added warmth and comfort, the jacket features a seamless tube construction that minimises down migration. And to keep the cold air out? You have two hand-warmer pockets, two internal drop-in pockets and elasticated cuffs and hem. It also comes with a compression bag for easy and convenient storage when travelling. 
      K-Way Women’s Edge Waterproof Shoe
      K-Way Women’s Edge Waterproof ShoeR 1 499Buy It
      Looking to spend more QT in nature? This shoe is perfect for day hikes and other light hiking adventures. Thanks to reinforced support from the Ortholite insole, CMEVA midsole and Vibram outsole, as well as a waterproof construction, it protects your feet against the elements so you can move with ease. It’s also made with recycled materials, allowing you to do your bit for the environment, too.
      READ MORE:  11 Best New Running Shoes That’ll Inspire Your Next PB
      K-Way Eco Fleece Beanie
      K-Way Eco Fleece BeanieR 149Buy It
      Keep a warm head this winter. Made from 100% recycled polyester fleece fabric, it is specially designed to keep your head and ears warm on those colder days. Orange not your colour? This beanie comes in 11 different colours, from black to teal to dusty pink and even ochre, so you can match your beanie to any outdoor outfit. Who said you had to sacrifice style in the name of sensibility?
      K-Way Eco Evo Medium Gear Bag
      K-Way Eco Evo Medium Gear BagR 650Buy It
      The durable ripstop material is made from 14 recycled plastic bottles. The heavy-duty lockable YKK zips and buckles keep belongings secure, while the additional sling carry strap assists in carrying heavier weights. Plus, an inner mesh pocket makes organising your gear easy and external side pockets on both sides allow for additional storage.
      K-Way Men’s Creek Re:Down Jacket
      K-Way Men’s Creek Re:Down JacketR 1 999Buy It
      Made from Re:Down®, 100% recycled 90/10 down feather with 650 fill-power, this sustainable jacket is the ideal hiking, travelling and camping companion, offering cold weather protection during all your outdoor adventures. It has windproof and vapour permeable fabric, a durable water-repellent outer layer, two zip-enclosed hand pockets, elasticated hem and cuffs and a wind-baffle system behind the centre-front zip to conquer the cold.
      READ MORE: Stay Warm This Winter With This Vegan Minestrone Soup
      K-Way Men’s Edge 3 Waterproof Mid Hiking Boot
      K-Way Men’s Edge 3 Waterproof Mid Hiking BootR 1 699Buy It
      Designed for light hiking, this boot features reinforced support, as well as waterproof construction to keep the elements at bay. The hiking boot is also made with recycled materials; a recycled rip-stop, PU upper and inner fabric make the world of difference. So he can do his bit for the environment while exploring the great outdoors.

      READ MORE ON: Fitness Gear Sponsored More

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      Finally, You Can Rent Gym Equipment For Home Workouts

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      Creating your own gym from scratch is pricey, especially if you’re a treadmill junkie. You’ll often need to buy things month-to-month, adding slowly until you have a dream-worthy squat rack.
      The only other option, until now? Get a gym membership. But a new business, Striide, is out to solve your empty home gym woes by letting you rent gym equipment.
      READ MORE: The 15-Minute Kettlebell Workout That’ll Give You Major Gains
      It started when Brett and Mark Levy, joint CEOs of telecoms company, Blue Label Telecoms, realised lockdown was going to seriously hamper their #gainz. “With gyms closed to the public, and under level 5 restriction of not being able to exercise outside, the dynamic duo was more so motivated to help South Africans to maintain their fitness goals in the comfort of their own homes,” says account director Ems Moipone Tsotetsi.
      Now, you can rent, rent to buy, or outright purchase gym equipment. Options range from all-in-one dumbbells (with a stand) to treatmills to rowing machines. Prices start from R579 for 24 months.
      READ MORE: REVIEW: I Tried A Vibrating Foam Roller PLUS How You Can Win One
      How To Rent Gym Equipment
      Simply visit the website, view the equipment online, and secure your rental. You can rent from any amount of time, including six, 12 or 24 months. Maintenance, delivery and installation are included in rental fees, too.
      READ MORE: 5 High-Impact Sports Bras That’ll Actually Keep Your Boobs in Check

      READ MORE ON: Fitness News More

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      5 High-Impact Sports Bras That’ll Actually Keep Your Boobs in Check

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      If your bra size is any bigger than an orange, chances are, finding a proper sports bra to support you when running, jumping and trying to keep up with the svelte trainer is a gargantuan task.
      There just aren’t many options for big-boobed women to choose from. It can be really difficult to find a bra that’s supportive, doesn’t make having bigger boobs a nightmare, and will make us feel super cute.
      We’ve tracked down some high-impact sports bras that can fit up to an extra-large or can be custom-made to suit your needs, and the best part — they’re everything a curvy girl could want! Plus, we’ve slipped a few medium-impact gems in, too. Because we’re not jumping up and down every day, are we?
      Why Wear A *Good* Sports Bra?
      Like many things in life, breasts are pretty complex. They are made up of mostly fat, tissue and ligaments. Because breasts do not contain muscle or are not attached to muscles, they can move independently from the rest of the body and are susceptible to strain. Meaning that our breasts are supported by just skin and ligaments.
      These ligaments, called Cooper’s ligaments, are fragile and once torn, they lose their ability to support the breast leading to pain and saggyness. Women with bigger busts are more likely to have sag due to the skin and ligaments being under more strain because the weight of the breast.
      So, ensure that when choosing a bra, the band is not too tight, there should no spillage or straps cutting into your shoulders… and that you are 100% comfortable.
      READ MORE: Exactly What To Consider When Choosing A Sports Bra
      1/ High-Impact Sports Bras
      High-impact bras are great for high intensity exercises and activities such as running, dance, basketball, kickboxing and HIIT (High intensity interval training).
      PANACHE Ultimate High Impact Underwire Sports BraR 1204Buy It
      This UK-based brand offers support that lowers movement by 83%. Smooth, flat seams eliminate friction and discomfort while the wider straps make for greater support and easing shoulder pressure.
      Lisa Raleigh Body Kind Sports BraR 999Buy It
      This bra is best for changing bodies: women who are losing a large amount of body fat, pregnant women whose bodies are in flux, and anyone else who needs a super-adjustable sports bra. It comes in eight sizes up until 5XL. The chest and shoulder straps are adjustable, with extra hooks in the front to secure the front zip (no more grunting while trying to get your bra off!).
      Asics Color Block Bra IIIR 790Buy It
      A great high-impact bra that’s made from about 78% recycled materials (double yay!) plus broad, breathable straps to keep you supported.
      Under Armour Infinity High Blocked Sports BraR 800Buy It
      This bra incorporates new knowledge that when boobs move, they don’t go up and down, but rather in a figure eight. The padding has this in mind, with adjustable elastic straps and a little more coverage at the front.
      READ MORE: The 6 Best Resistance Bands For Every Type Of Workout, According To Certified Trainers
      adidas TLRD Impact Luxe Training High-Support Bra WomensR 1164Buy It
      These super-detailed bras mould to your breast and keep everything in place while you train. It’s also made with about 60% recycled materials and straps are adjustable. Plus, it’s just so beautiful.
      2/ Medium Impact Bras
      Medium-impact bras still require a fair amount of support for bending over while executing mountain climbers, push-ups and other strength training maneauvres.
      Salomon Essential Move On Seamless Sports BraR 600Buy It
      Seamless construction won’t chafe and the stretch fabric fits most body types and moves with you while you run or work out.
      READ MORE: 11 Best New Running Shoes That’ll Inspire Your Next PB
      adidas PowerImpact Luxe Training Medium-Support BraR 500Buy It
      So many things to love about this bra: the front entry means it’s so much easier to get in and out of, plus the fabric is quick-drying, so you don’t have to look like you’ve emerged from an ocean swim post-sesh.

      READ MORE ON: Fitness Fitness Gear Style Style Tips More

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      REVIEW: I Tried A Vibrating Foam Roller PLUS How You Can Win One

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      Confession: When Women’s Health asked me to review a vibrating foam roller – the Hyperice Vyper 2.0  to be precise – my immediate thought was that it was going to be another gimmicky fitness tool that would end up gathering dust in the cupboard. Turns out, I was wrong.
      Vibrating Foam Roller: First Impression
      At first glance, the Hyperice Vyper 2.0 looks just like a regular foam roller – a solid cylinder about 30cm long. In the box, you also get a charging cable and a number of international plug adaptors.
      On closer inspection, there’s an on/off switch on one end and another button on the other, which controls vibration speed. LEDs indicate that it’s on and as well as its level of charge.

      How It Works
      When you switch it on, the foam roller starts vibrating fiercely, even at its lowest speed (there are three). I found it worked better to get in position first and only then switch it on – otherwise it jumped around on the floor alarmingly.
      Initially, I tried rolling on it but soon discovered that keeping it in one spot was the way to go – the vibrations do all the work that I would usually do by rolling back and forth.
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      What The Research Says
      There seems to be a decent amount of evidence that the vibes actually work.
      For instance, a small study published in the European Journal of Applied Physiology found that participants using a vibrating roller experienced better range of motion in their hips compared to those using a standard roller.
      And a 2019 study in the Journal of Sports Science and Medicine found that vibrating foam rollers had a substantially bigger effect on pain threshold than standard rollers.
      WH Tests It
      I happened to receive the Hyperice Vyper 2.0 vibrating foam roller at a time when a sciatic nerve issue was hampering my training. I found that positioning the trouble spot (my piriformis) on the roller and then holding still while the vibrations went to work gave me relief.
      I could feel the tension easing but I didn’t experience that close-your-eyes-and-go-to-your-happy-place pressure pain that I’m used to with regular rollers. (Incidentally, research backs this up – using a vibrating roller on sore muscles was shown to have a similar effect to regular rolling but participants found it easier and more comfortable.)
      In the weeks that followed, the universe saw fit to throw more muscular niggles my way – forearm, hamstring, back. Clocking time on the roller provided relief for all of the above. I even used it under my feet, although I found it works best on longer muscles, like the hamstrings. NB: Keep it away from your neck – the vibrations are intense and skull-rattling!
      Verdict
      The benefits of foam rolling are numerous but I tend not to do it as often as I should because a) The pain! and b) It’s a mission. I found I used the vibrating foam roller way more often and got results. It’s a yes from me, although at R2 900, it’s an investment.
      WIN a Hyperice Vyper Go vibrating roller worth R3 000!
      Designed for portability, the Vyper Go is ideal for anyone who travels regularly. It’s TSA approved for hand luggage, has three vibration speeds and two hours of battery life. And you can win one rn!

      How do you enter?
      It’s so easy!
      1. Make sure that you are following us on Instagram @womenshealthmagsa and @hyperice2. Then fill in your details and sign up to our newsletter here or below.3. To be eligible for the prize, you must be over 18 and a South African resident, and follow all the steps above.4. The winner will be randomly selected and notified.

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