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    Hey New Mom — These Products Will Change Your Life

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    Being a new mom is filled with all kinds of good stuff: curious stares, endless cuddles and cute giggles. But let’s be honest – there are tough times too: not enough hours in the day, sleep deprivation and you put yourself second… or third.

    Real talk: self-care is important, so we sourced the multi-tasking, do-it-all products that every new mom needs to make your life a whole lot easier.

    Skincare To Soothe Hormonal Skin

    Changes in hormones can induce red, flaky patches on your face. To combat dermatitis, you need to use skincare products that are ultra-soothing, fragrance-free, noncomedogenic and good for sensitive skin. It’s formulated to minimise the risk of allergies and is soap-free, so baby can use it too.

    Nourishing Body Oil For Stretch Marks

    Now stretch marks ain’t no thang, because we all have them. But if you want to minimise the collagen layer tears, it’s worth using a tissue oil. This fast-acting specialist skincare product can help improve the appearance of scars, stretch marks and uneven skin tone. It’s also recommended for ageing and dehydrated skin. Best part: it’s easily absorbed and non-greasy.

    READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core

    Refreshing Haircare For Time-Strapped Moms

    Fresh smelling hair is probably the last thing on your to-do list right now… But enter dry shampoo – and your excuse to skip a few washes.  This baby cleanses, refreshes and removes excess oil and odour. Plus, it has the added benefit of volumising limp hair. Score!

    Multi-Functional Make-Up Remover

    A frantic home means you need to remove make-up, tone and moisturise quickly. Do this in a flash with a three-in-one product. These wipes contain micellar water, enriched with vitamin E, to deeply clean without leaving an oily residue, and gently remove even waterproof make-up without rubbing. Done!

    READ MORE: “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

    Face Cream To Hide Tired Skin

    Not exactly feeling fresh? Zero sleep? It’s okay. What you need is a face cream that can restore radiance and moisture, so at least it’ll look like you got some solid shut-eye.  This moisturiser instantly peps up the skin, helping it feel hydrated and refreshed, with a glowy finish.

    Solve-Anything Spritz

    Body crying out for all-over moisture? Got rough skin? Dry, dull hair? Need to soften your cuticles? Desperate for a massage oil? Struggling with sleep? So many questions. And only one answer to them all. This product will legit change your life!

    Hydration Boost

    Every mom deserves hassle-free nourishment for herself and her baby. This combination of a collagen supplement and breastfeeding support is exactly what you need to boost your postpartum wellness. Plus, it is free from dairy, gluten, soy, sugar, GMO, artificial sweeteners, preservatives and colourants. Adds to cart immediately! More

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      30 Plank Variations That Will Transform Your Core From A Trainer

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      I’ll admit, I sometimes sigh when an instructor cues up a plank. I know, they will *always* burn. Planks are a classic core move for a reason and offer so many benefits.

      “Planks target and strengthen the core muscles, including transverses abdominals (the deepest abs muscles), rectus abdominis and the internal and external obliques, so in simplest forms, a simple plank will fire up all of your core muscles,” says Jade Morning.

      But planks are also kind of, well, boring. Holding a plank for 30 to 60 seconds means I have nothing but the floor to distract me from that deep burn quaking up through my whole bod. The burn is a good thing; the boredom is not. The good news, though, is that there are tons of plank variations to spice things up depending on your skill level and core strength.

      Meet the experts: Jade Morning, CPT, is a certified personal trainer and Alo Moves instructor. Kaisa Keranen, CPT, is a NASM-certified personal trainer and the founder of KaisaFit.

      Plank variations don’t just target the core, either. Many will also strengthen other muscles, like your quads and glutes and can reduce back pain, improve posture and increase balance, she explains. To maximise your gains, Morning suggests incorporating plank variations into your weekly workout routine *at least* three times a week.

      “I recommend finishing each workout with core activation, so doing a plank challenge before heading out of the gym would be ideal.”

      Once you’ve nailed proper plank form, it’s time to have some fun to the tune of the 30 best plank variations.

      1. Down Dog To Knee Drive

      How to:

      Start in a high plank position.

      Lift hips into a downward dog position.

      At the same time, lift right foot from the ground and extend right leg toward the ceiling while keeping hips square.

      Return to plank, driving right knee to tap right elbow.

      Continue for 30 seconds.

      Repeat on the opposite side.

      2. Side Plank Crunch

      How to:

      Start in a side plank on right forearm with left arm bent and hand resting behind head and legs extended, feet stacked. Head to heels should form a straight line.

      Bring left knee toward left elbow in a crunch, engaging obliques as you do.

      Return to start and continue for 30 seconds.

      Repeat on the opposite side.

      3. Side Plank Knee Raise

      How to:

      Start in a side plank on right forearm with left arm extended overhead.

      Slightly lift left foot and bend knee to bring it forward and up to hip height while swinging left hand down toward shin.

      Reverse the motion to return to start and continue for 30 seconds.

      Repeat on the opposite side.

      4. Side Plank Toe Tap

      How to:

      Start in a side plank on right forearm with your left arm toward ceiling.

      Slightly lift left foot and swing it forward while bringing left hand to tap toes.

      Return to start hovering left foot over right and continue for 30 seconds.

      Repeat on the opposite side.

      5. Forearm Plank Saw

      How to:

      Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.

      Lift hips slightly and rock backwards slowly, allowing shoulders to shift behind elbows and heels to push back.

      Then shift forward to bring chest beyond elbows and heels slightly forward.

      Continue moving back and forth for 30 seconds. (Toes and forearms stay rooted to the mat throughout.)

      6. Forearm Plank With Knee Touch

      How to:

      Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.

      Slowly and with control bend and lower right knee to touch mat.

      Reverse the motion.

      Repeat with left knee.

      Continue alternating for 45 seconds.

      7. Plank Knee-To-Elbow

      Why it rocks: Your obliques work extra hard as you pull your knee to your elbow in this move, which is a staple in many a yoga flow.

      How to:

      Start in high plank position.

      Lift left foot up off floor and drive toward left elbow while keeping hips level and back flat.

      With control, reverse movement to return to start.

      Repeat on the other side. That’s 1 rep.

      Modify it: Drop into a tabletop position and complete the movement from there, pulling one knee to the corresponding elbow, says Jones.

      8. Bird Dog

      How to:

      Start on all fours with knees under hips and wrists under shoulders.

      Engage core and lift left arm and right leg off the mat at the same time, keeping hips level and core engaged so back doesn’t arch.

      Slowly return to start.

      Repeat on the opposite side. That’s 1 rep. Complete 10 reps.

      9. Plank Hip Dips

      How to:

      Start in a forearm plank position with elbows under shoulders and knees, hips and torso in a straight line.

      Drop right hip toward the floor, then return to centre.

      Immediately drop the left hip toward the floor.

      Continue alternating for 45 seconds.

      10. Plank Shoulder Tap And Jack

      How to:

      Start in a high plank position with knees, hips and shoulders all in a straight line.

      Simultaneously tap right hand to left shoulder and jump feet out wide.

      Simultaneously jump feet together and replace hand on the mat.

      Repeat with the left hand to right shoulder. Continue repeating for 45 seconds.

      READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

      11. Side Plank Thread The Needle

      How to:

      Start on left side with left forearm on mat and knees bent.

      Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.

      Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.

      Reverse the movement to return to start.

      Continue repeating for 30 seconds, then switch sides and repeat.

      12. Forearm Plank Knee Tap

      How to:

      Start in a forearm plank, with elbows under shoulders, head and spine in line and back flat.

      Without moving hips, slowly bend and lower both knees to the ground with control.

      Gently tap the mat and straighten legs back out.

      Continue repeating for 45 seconds.

      13. Plank Jumps

      How to:

      Start in a high plank position with knees, hips and shoulders all in a straight line.

      Bend knees and jump both feet in toward arms.

      Jump both feet back and extend legs to high plank position.

      Continue repeating for 45 seconds.

      14. Plank Up Downs

      How to:

      Start in a high plank with back flat and shoulders over wrists.

      Lower right forearm to the mat.

      Lower left forearm to the mat and pause in the forearm plank position.

      Place right hand on the mat and press to straighten right elbow.

      Place left hand on the mat and press to straight left elbow into high plank.

      Continue repeating for 30 seconds.

      15. Side Plank Hip Dips

      How to:

      Start in a side plank on right forearm with left arm extended toward ceiling. (Holding a dumbbell in left hand is optional.)

      Use obliques to lower hips toward the mat with control.

      Reverse the movement to return to start

      Continue repeating for 30 seconds, then repeat on the opposite side.

      16. Single-Leg Knee Drive to Kick Out

      How to:

      Start in high plank position with shoulders over wrists and body in a straight line.

      Drive right knee to tap right elbow.

      Straighten right leg back and up without moving hips.

      Lower right foot to return to start.

      Continue for 30 seconds, then repeat on the opposite side.

      17. Quad Hold Knee Taps

      How to:

      Start on all fours, in tabletop position.

      Lift knees to hover two inches off the ground.

      Squeezing core and keeping back flat, lift right hand and left foot and tap left knee.

      Return right hand and left foot to floor.

      Then, lift left hand and right foot and tap right knee.

      Replace left hand and right foot on the amt.

      Continue alternating for 45 seconds.

      18. Bear Plank Shoulder Tap

      How to:

      Start on all fours, in tabletop position.

      Lift knees to hover two inches off the ground.

      Squeezing core and keeping back flat, lift right hand and tap left shoulder.

      Replace right hand on the floor.

      Repeat with opposite side.

      Continue alternating for 45 seconds.

      19. Side To Side Plank Hops

      How to:

      Start in a high plank position.

      Jump both feet toward left elbow, then return to the center.

      Repeat on the opposite side.

      Continue alternating for 45 seconds.

      20. Sprawl

      How to:

      Start in a high plank position.

      Jump feet in toward hands, planting them behind or just outside arms.

      As soon as feet come in, lift chest into a low squat position.

      Raise arms next to ears.

      Place palms down on the ground and jump back to start.

      Continue for 45 seconds.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      21. Forearm Plank

      How to:

      Start on forearms and knees with elbows under shoulders and palms pressing into the mat.

      Extend legs straight and lift hips so body forms a straight line.

      Hold the position for 45 seconds.

      22. Scapular Pushup

      How to:

      Start in a high plank position, with shoulders stacked directly over hands.

      Engage core and glutes, inhale and squeeze shoulder blades (scapulae) down and together in your upper back.

      Exhale and separate scapulae again, with back moving upward to the starting position.

      Repeat for 45 seconds.

      23. Modified Side Plank

      How to:

      Lie on right side with legs bent at 90 degrees, right elbow directly under shoulder and left-hand palm down.

      Lift hips off the mat, keeping right knee and right forearm and elbow in contact with the ground.

      Hold the position for 30 seconds.

      Repeat on the opposite side.

      24. Side Plank

      How to:

      Lie on right side with legs bent, right elbow directly under shoulder and left-hand palm down.

      Lift hips off the mat, extending legs to form a straight line from head to heels.

      Hold the position for 30 seconds.

      Repeat on the opposite side.

      25. Renegade Row

      How to:

      Start in a high plank position holding a pair of dumbbells with hands under shoulders and feet wider than shoulder-width apart.

      Drive left arm into the floor, stiffen entire body and row the right hand up and to the side of rib cage—elbow should be pointed up and back.

      Pause for a second, then keep body stable as you slowly lower back to the starting position.

      Repeat on the opposite side and continue alternating for 45 seconds.

      26. Plank Jacks

      How to:

      Start in a forearm plank position with elbows under shoulders and palms pressing into the mat.

      Engage core and jump both feet out wide to each side.

      Quickly jump both feet back in together to the starting position.

      Continue jumping in and out for 45 seconds.

      27. Plank Punches

      How to:

      Start in high plank position with shoulders over wrists and body in a straight line, back flat.

      Lift left hand and punch forward with force, while keeping back and hips stable.

      Replace hand on mat.

      Lift right hand and punch forward with force, while keeping back and hips stable.

      Continue alternating for 45 seconds.

      28. Reverse Plank

      How to:

      Start by sitting on the ground and prop yourself up on hands (hardest) or forearms (easier).

      Keep elbows in line with shoulders and fingers facing toward feet. Extend legs out in front of you (harder) or bend knees (easier). Raise hips so your body forms a straight line from ankles to chest and hold for 5 to 30 seconds.

      29. Plank Jacks

      How to:

      Start in a high plank position with wrists under shoulders and palms pressing into the mat.

      Engage core and jump both feet out wide to each side.

      Quickly jump both feet back in together to the starting position.

      Continue jumping in and out for 45 seconds.

      30. Classic Plank

      How to:

      Start on the floor on your hands and knees.

      Place your hands directly under your shoulders.

      Step your feet back, one at a time. (For more stability, bring your feet wider than hip-distance apart and bring them closer for more of a challenge.)

      Maintain a straight line from the top of your head through your heels, gaze down just above your fingertips.

      Now, tighten your abs, quads, glutes and hold. Think about digging through your heels, squeezing your quads and keeping everything nice and tight. (If you feel your body shake, that’s a good sign you’re creating enough tension from head to toe.)

      This article by Andi Breitowich & Ashley Mateo was originally published on Women’s Health US. More

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

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      Are you on the hunt for a comfy pair of new running shoes? Or maybe you’re after your very first pair and don’t know where to start? Perhaps you’re overwhelmed with the sheer volume of new takkies dropping seemingly weekly. Wherever you are in your running journey, we’re here to help you.

      There are so many factors to consider when looking for a pair of running shoes. Think: price, cushioning, pronation, heel drop, distances and of course, the look and feel. So we put the newest running shoes to the test, racking up kms to find four that are worth your hard-earned rands. Here’s what we thought about the latest offerings from PUMA, Under Armour, Asics and Salomon. Happy running!

      READ MORE: Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

      PUMA Velocity Nitro 3

      Heel drop: 8mm | Cushion: Medium | Pronation: Neutral | Price: R2 599

      Pros

      ✅ Versatile and comfortable 

      ✅ Affordable price

      Cons

      ❌ Those with wider feet might find it a bit snug

      #WHTestsIt

      PUMA may not have been the first brand that came to mind when you went to your local Sportsman’s Warehouse a few years ago, but they sure should be now. They’ve put considerable research and tech into their new fleet of running shoes to bring you launches that will get you where you want to go (and fast)!

      Last year, their ForeverRUN NITRO was one of the pairs I wore the most and I loved it. Now, the Velocity Nitro 3 is overtaking that shoe as one of my favourites. PUMA has taken comfort seriously meaning you don’t have to worry about any niggles or discomfort. You can thank the NITROFOAM™ which makes the shoe well-cushioned yet responsive. 

      If you do a lot of your runs on the treadmill at your local gym or if you’re just starting out and find yourself doing a combination of running and walking these will be your go-to trainer. But they aren’t just for the treadmill, they hold up well as a daily trainer on the road too. The PUMAGrip on the outsole gives you great traction so you can focus on smashing goals rather than whether you’re going to slip.  PUMA has done it again and you’ll definitely be seeing the bright flash of green zoom past you in months to come.

      READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

      ASICS Gel Nimbus 26

      Heel drop: 8mm | Cushion: Maximum | Pronation: Neutral | Price: R3 799

      Pros

      ✅ Plush and comfortable

      ✅ Improved grip

      Cons

      ❌ Not the best for speedy runners

      #WHTestsIt

      You can’t go wrong with a Gel Nimbus, it’s one of Asics’ best-selling and longest running shoe models. In fact, their Gel Nimbus 25 (released last year) is actually the shoe that made me fall in love with running. It took me from struggling to run a 5km to smashing a 21km in weeks (I couldn’t believe it either!) The Gel Nimbus 26 is everything I loved in the 25 (maximum cushioning and a comfortable upper) with some minor tweaks that make a major difference and ultimately give you a smoother ride.

      The knitted upper has been reengineered so that it’s wider in the forefoot and toe-box. And the eyelets have also changed and give improved lockdown so your foot is secure without being strangled. So overall you have a softer yet more supportive midfoot hold.

      The most impressive improvement is thanks to the addition of ASICSGRIP™ technology and AHARPLUS™ outsole rubber. The outsole uses new hybrid grip technology to give you more traction on wet surfaces (a real winner during winter) and advanced durability.

      The Gel Nimbus 26 also feels a tad firmer than the previous iteration so while it’s become a favourite for my longer, slower runs or even recovery runs, it now will definitely be able to handle those pacier runs, too.

      READ MORE: Long-Distance Trail Running: Here’s Exactly How To Prep And Push Through

      Salomon Genesis

      Heel drop: 8mm | Cushion: Maximum | Pronation: Neutral | Price: R3 599

      Pros

      ✅ Gives you confidence on technical runs

      ✅ Suits newbies and more experienced runners

      Cons

      ❌ Runs quite small so consider sizing up

      #WHTestsIt

      As the temperatures begin to drop, now is the perfect time to get into trail running… or break in a new pair before signing up for a trail running race. First, every time I wear these, I get compliments on how gorgeous they are and while that has no impact on running ability, it sure is a plus.

      But beyond the beautiful colour way, these trail shoes pack some serious tech that will serve beginners and more advanced trail runners well. Many trail shoes prioritise stability and technical support at the cost of comfort and cushioning, but the Genesis does the exact opposite. It has a highly supportive Active Chassis and unique two-part lug pattern (All-Terrain Contagrip® compound) and raised tread so your grip is secure no matter the terrain. And the Energy Foam and weaved Matryx® upper give you a comfortable and cushioned ride.

      When wearing the Genesis, I feel very confident and stable on the trails. This is something super important to me for two reasons. One, trail running is something I only do once or twice a week so I’m definitely an amateur and lack confidence. And because I’m a treadmill/road/gym frequenter, I’m not used to having to concentrate as much and tend to slip or almost lose my footing often on my trail runs. It really is a great trail shoe, I would just recommend sizing up.

      READ MORE: Maximise Your Runs With These Tips From The Pros

      Under Armour Infinite Elite

      Heel drop: 8mm | Cushion: Maximum | Pronation: Neutral | Price: R3 799

      Pros

      ✅  Revolutionary foam

      ✅ Great for long and everyday runs

      Cons

      ❌ Might be too stacked for some

      #WHTestsIt

      Now, this is a LOT of shoe. Your first thought about the Infinite Elite will definitely be about the height of it. It certainly was mine. And when you put them on you’d be forgiven for thinking you’re using stilts. But somehow the Infinite Elite doesn’t feel heavy at all.

      If it’s cushioning you want? It’s cushioning you’ll get with the Infinite Elites. Except the cushioning is unlike anything you’ve ever felt before. Under Armour has used new HOVR+ foam which they say gives the shoe superior energy return and a bouncier ride. And springy she is. This full-length one-piece bead foam midsole gives you a super plush experience that is perfect for your long run days and your everyday kilometres too.

      And if it’s your knees and joints you’re worried about, Under Armour has gone the extra step by using a bevel heel design that helps lessen heel impact and allows you to land smoothly and increase overall stability. I reach for these for my longer Saturday runs and really love how you can quite literally feel them help you bounce off the road.

      Plus if you’re looking for some kit to support you on your runs, the Infinity 2.0 High Sports Bras is one of the most supportive (and flattering) bras I’ve worn in a long time. And the straps can be adjusted to ensure you’ve got the perfect fit, every run

      Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

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      The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

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      Forget raising the bar – put your feet up, woman! Seriously, we mean it when we say put.your.feet.up. “Lifting them onto a step or bench is the simplest way to build strength faster,” says strength and conditioning specialist Don Bahneman. Yup, you *can* sculpt a better body without lifting a dumbbell. All you need: this bodyweight home workout.

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

      How Does Putting Your Feet Up Build Muscle?

      It boils down to basic physics: for upper-body exercises, this tweak changes the angle of the exercise and forces your muscles to work harder to support your body weight.

      For lower-body moves, raising your feet increases how far you have to move with every rep (aka your range of motion), which calls more muscle fibres into action. And for all moves, your core has to work harder to keep you stable and locked into position.

      The 15 Minute Bodyweight Home Workout

      Instructions: Complete the exercises in this bodyweight home workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to five rounds.

      Make it harder: Feeling extra fired up for your bodyweight home workout? Increase the cardio challenge by adding 30 seconds of star jumps or running in place between each move. Get the best out of your chill with this couch workout.

      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

      1. Bulgarian Split Squat

      Stand about 60 centimetres in front of your couch and extend your left leg behind you, placing the top of your foot on the seat (A). Keeping your chest upright and core tight, bend both knees to lower your hips as much as you can (B). Push through your right heel to return to start. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      2. Travelling Plank With Leg Raise

      Get into push-up position with your toes on the couch (A). Raise your right arm and rotate your torso to the right until your feet are stacked and your body forms a T. Without dropping your hips, lift your right leg (B). Hold for 20 seconds. Reverse the movement to return to start and hold for 20 seconds, then repeat on the other side.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      3. Single-Leg Hip Thrust

      Lie on your back on the floor in front of your couch with your left heel on the edge, knee bent about 90 degrees and your right leg straight up, arms at your sides (A). Press through your left heel and raise your hips as high as possible, keeping your right foot in the air (B). Slowly lower your hips back down. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer

      4. Reverse Inch Worm

      Get into push-up position with your toes on the couch (A). Bracing your core and glutes, slowly walk your hands towards the couch, lifting your hips into the air and keeping your legs as straight as possible (B). Pause, then walk your hands back out to start. Make it harder by adding a push-up here. That’s one rep. Do four to eight.

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More

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      Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

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      Picture someone hunching over their keyboard for the majority of the day, shoulders creeping up towards their ears. Does that hypothetical person sound a lot like you? We’re all guilty of being that person at some point or another. And while we should be more vigilant about sitting up straight, it’s easy to forget when you’re rushing towards that 3pm deadline. That’s why we found four simple shoulder strength exercises that will help you get better posture in very little time.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Why You Should Strengthen Your Shoulders For Better Posture

      Building up your shoulder strength and mobility will help counteract that urge to hunch, even when you didn’t even realise you were doing it.

      “The shoulder is the most mobile joint in the body, which means there are a lot of things that can go wrong with it,” says physiotherapist Mike Riccardi. “If your shoulders hurt, it’s probably from a combination of a few things, because the shoulder joint is complex. But the one overarching cause is poor posture.” (Did we just see you straighten up?)

      The key to beating the hunch is to increase shoulder mobility and build shoulder strength. But you don’t just want to target your traps and anterior deltoids (the showy muscles that you obviously think of as ‘shoulders’). Remember how the shoulder is a complex joint? It also has a whole lot of muscles round back that help stabilise the joint and pull your shoulders back and down away from your ears.

      The Workout: 4 Shoulder Strength Exercises For Better Posture

      These four simple exercises from coach Lushwill Rossouw will help you get there.

      You need: Barbell, two medium to heavy dumbbells and a PVC pipe (don’t have one? A broom or mop will do too, as long as they’re not heavy).

      READ MORE: Try This Shy Girl Upper Body Workout If You Lack Confidence At Gym

      1. PVC Pipe Complex

      Good for: Mobility Do: 3 sets of 5 reps of each move

      This is a great warm-up to do before any upper-body workout that’s going to be using your shoulders because it targets different muscles around the joint. The first part hits the traps and anterior deltoids in the front and on top of your shoulders, while the next two hit the muscles at the back.

      2. PVC Pipe Shoulder Rotations

      Good for: Mobility Do: 10

      Another good warm-up, this move takes the joint through its full range of motion. The wider apart your hands, the easier it will feel. Your goal is to warm up, not become a contortionist!

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood ASAP

      3/ Push Press

      Good for: Strength Do: 3 sets of 6-8

      Lifting any weight above your head is an easy way to strengthen your shoulders. They difference here is that your stabiliser muscles have to work to control the clumsy barbell. Using your legs for a little boost helps you lift a heavier weight than you would with shoulder strength alone. The real work is controlling that barbell at the top and on the way down and that’s where those rear stabilisers come into their own. Bonus: It’ll also do wonders for your core and triceps.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain

      4/ Dumbbell Press With Isometric Hold

      Good for: Strength Do: 3 sets of 5

      Pushing the weights overhead will sculpt those showy muscles at the front and on top of your shoulders, making them look seriously toned and sexy. But here’s the catch: Once they’re overhead, hold them up there, with straight arms, for a count of three. This brings your stabilisers into play to keep the joint, well, stable. Bye-bye hunch, hello toned upper back! More

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      18 Feel-Good Workouts That’ll Boost Your Mood, Stat

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      When it comes to exercise, one rule is paramount: you’ve got to enjoy what you do, whether that’s hitting balls playing padel, swimming or dancing. Whatever your movement, study after study confirms that the more you enjoy exercising, the more likely you are to continue. These six trainers champion feel-good workouts and will inspire you to move more in a way you truly enjoy.

      Kirsten Johnson

      Everything about Kirsten Johnson’s workouts screams joy. Her dance-inspired workouts are all about rejoicing in the way your body can move.

      An ex-dancer and founder of the Find Balance Kindly workout app, a series of dance-inspired functional workouts, she muses: “Growing up in the harsh dance industry, I was very aware of how words, comments or corrections could either encourage or deflate me as an artist. The classes on my app are all real-time, follow-along workouts so that I can encourage and motivate through positive affirmation.”

      Why Does Kirsten Love Feel-Good Workouts?

      “I believe that movement is medicine,” says Johnson. “Being able to move your body every day is such a huge blessing and showing up for yourself, even on the hard days, is an act of self-love and gratitude, which is something I think we should practise daily.”

      Try Kirsten’s Workouts

      READ MORE: 20 Fitness Apps To Kickstart Your Wellness Journey

      Teal Hogg

      Teal Hogg’s workouts are all centred around lifting heavy while treating your body kindly. That also means tailoring your workouts around your menstrual cycle to accommodate your body’s ups and downs. Find her workouts on her Hustle Fit app. How’s that for feeling good?

      “Learning to understand and work with, and not against, the natural hormonal fluctuations as a woman has been the most empowering thing I’ve ever done for myself – and for other women as well. Instead of shying away from the stigma of periods, we’re starting to honour the beauty of the female body.”

      Why Does Teal Love Feel-Good Workouts?

      “Not only is it nice to feel good from working out but it’s actually essential for women to train according to how they feel, because of our continuous hormonal fluctuations,” says Hogg.

      Try Teal’s Workout

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      Nomvula Khuzwayo

      Nomvula exploded on our Insta feeds some time ago with her always-happy dance moves. She also champions tough-as-nails workouts, while doing it with a smile. Who doesn’t love a challenge?

      “I dance – a lot! I don’t have to preach anything to my followers, they can see from the joy I exude in my videos that the lifestyle I live has a positive impact on my life. They love that and they too want to have that kind of energy.”

      Why Feel-Good Workouts Work For Nomvula

      “The more people feel good, the more motivated they are to live, work and be present members of society,” says Khuzwayo. “Most of the workouts I post are full body, which allows those with busy lives to get a workout in without having to focus on one muscle group at a time.”

      Try Nomvula’s Workouts

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      The Movement Lab

      Pilates is having a hot moment. But Pilates with upbeat music? Now that’s even hotter. The Movement Lab, with trainer Jessica Mandel at the helm, offers this in buckets: fun, feel-good Pilates set to thumping good tunes. We’re sold – and we’ve been for a while!

      “Feel good movement is at the heart of each of our classes. Our repertoires are designed around functional movement patterns – ensuring we can move through life confidently, pain-free and efficiently. We want people to find joy and fun in their workouts,” she explains.

      Why Jess Loves Feel-Good Workouts

      “For years, I didn’t consider myself sporty or fit because I hadn’t found an exercise routine that I loved,” reflects Mandel. “It wasn’t until I did my Pilates Instructor Training that I fell in love with movement. I leave every class feeling better than when I walked in and I look forward to moving my body.”

      A Peek At The Movement Lab’s Classes

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

      Takkies

      Cover star Takkies stole our hearts when she entered the WH Next Fitness Star competition back in 2016. Years on, her dance classes, centred on self-love and body positivity, continue encouraging women to love their bodies in all shapes and forms.

      Find her workouts at a Rockingnheels studio in Joburg, with a team holding down the fort while she runs the London classes. “I create a safe space where women can come, let go and just be. There’s so much power in being in a space where you feel comfortable enough to be yourself, accept yourself or even to be able to find out things you love about yourself,” she says.

      Why Does Takkies Love Feel-Good Workouts?

      “I feel that you have a more positive approach to life, people and all that you do when you feel good,” says Takkies. How you feel contributes so much to what you pour out into the world. I also believe that we can tackle anything that life throws at us a little better when we feel good.”

      Try Takkies’ Workouts

      READ MORE: Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024

      Lisa Raleigh

      Lisa Raleigh literally bounces for joy. Her workouts, called bounti, which take place on the rebounder, will have you feeling like a kid again – while working all the major muscle groups on one tiny feel-good tramp.

      Find her classes in Joburg.“bounti rebounding takes you right from the absolute basics of, not just rebounding, but fitness as a whole. Rebounding is a low-impact, totally enjoyable way of becoming fitter, stronger and happier! We’re literally guiding our clients towards jumping for joy,” she enthuses.

      Why Lisa Loves Feel-Good Workouts

      “Movement that heals, not harms is our business mantra when it comes to downloadable workouts, programmes and classes,” Raleigh explains. “The goal is restorative exercise that gives you an effective workout, while also being kind to your body. Who said no pain means no gain?”

      See Lisa’s Workouts More

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      “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”

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      When it comes to a weight loss journey, breaking bad habits is not easy. But sometimes, having a bit of grit and loads of consistency can yield amazing results. This is how Liz Dumagude found her freedom and lost over 30kg.

      Liz’s Weight Loss Journey:

      What Led To Liz’s Weight Gain

      Elizabeth Dumagude, a “reformed party girl, ” loved eating and drinking. “I would go out every weekend and drink excessively, which led to me eating any and everything in sight,” she explains. “I would have a Steers Wacky Wednesday meal every Wednesday, multiple McDonald’s meals or pizza from Friday through Sunday, whilst mindlessly snacking on chips, chocolates and so on.”

      Eventually, her lifestyle caught up with her when she spotted a holiday picture of herself. She weighed 85kg and was unhappy. “I could hardly recognise the person I was looking at,” she notes.

      Things had come to a head: she felt uncomfortable in her body and was exhausted. “My clothes had tripled in size, and I kept eating my feelings,” she says. “I joined a gym the very next day.” 

      READ MORE: Here’s How Better With Balance Influencer Michaela Mallett Healed Her Relationship With Food

      How Liz Changed Her Life And Lost 31kg

      She’d found a small gym in Sunninghill and started attending their group fitness classes three times a week. “I would rotate between 45-minute high-intensity cardio classes, spinning and boxing,” she says. The biggest change? Elizabeth had stopped going out partying as much – which meant far fewer junk food excursions. 

      After some time, she decided to hire a personal trainer to really fine-tune her new nutrition. She’d also set herself a new goal: to venture into the weights section at the gym. (If this is your goal too, check out our beginner’s guide to weightlifting here).

      For breakfast, Elizabeth opted for oats, snacked on rice cakes and swapped out the burgers for stir-fried veg with rice. Her lifestyle had done a complete 180, too. “I swapped out all my sodas for sugar-free options, added sugar-free jelly, puddings and, sweets for my sweet tooth and opted for red wine or a gin and sugar-free tonic when I went out with friends,” she explains.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      How Liz’s Transformation Changed Her Life

      Six years on, Liz has not only lost the weight (she now weighs 54kg), but has carved out muscle that enabled her to compete in fitness competitions. This year, she placed first as the 2023 IFBB SA Regional, National & Overall Wellness Champion.

      Mostly, she just feels so much better for it. “I am so much stronger and fitter; taking the stairs doesn’t feel like a chore anymore,” she says.

      “Now, I focus on how I look and feel, how my clothes fit and how I am progressing in the gym.”

      READ MORE: TikTok’s Viral 30-30-30 Challenge: Does It Work For Weight Loss?

      Liz’s Weight Loss Tips For Someone Starting Their Weight Loss Journey

      1. Be Patient

      “This is a weight-loss JOURNEY, you will make mistakes along the way, but keep going!”

      2. Eat In Moderation

      “You do not need to cut out any food groups to reach your goals.”

      3. Get Moving!

      “Find an activity that you love. You don’t need to be in the gym if that is not what you enjoy.” More

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      Does The ‘Watermelon Diet’ Work For Weight Loss? How It Works And If It’s Safe, According To Experts

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      When you’re on a weight loss journey, it’s understandable to want to eat healthy foods that help you achieve your goals. If you want results fast, trends like the watermelon diet may sound particularly appealing. Watermelon has many health benefits, like possibly boosting your heart health and immunity, per a recent study. But what is the watermelon diet, exactly?

      It appears that the diet started trending after cheerleader Gabi Butler spoke about it on season two of the Netflix docu-series Cheer. On the show, she claimed that she ate only watermelon for three days and that it helped her “flush out anything sitting in [her] stomach.” After the three-day “cleanse,” she resumed her normal routine.

      Whether you heard about the watermelon diet on the show or perhaps saw it trending elsewhere online, you probably have questions. What does the fad diet involve? Does it work for weight loss? And more importantly, is it safe?

      Ahead, nutrition experts share the benefits and risks of the watermelon diet and whether or not it’s recommended for weight loss.

      Meet the experts: Keri Gans, RD, is a New York-based registered dietician and author of The Small Change Diet, a book about incorporating small changes and healthy habits to ensure a lifetime of good health. Samantha Cassetty, RD, is a New York-based registered dietician and co-author of Sugar Shock, a guidebook to reduce sugar intake and live a healthier life.

      What is the watermelon diet, exactly?

      The watermelon diet is a phenomenon that seemed to gain popularity in 2022 on social media and is not an official diet plan, says Samantha Cassetty, RD, a dietician and co-author of Sugar Shock. The origins of the diet are somewhat unknown and it appears there is no official “plan” to follow.

      However, it is often framed as a cleanse or “detox” in which users eat only watermelon for a set amount of time. Duration varies—some TikTokers eat watermelon consecutively for three days in a row, while others claim to have followed the routine for 30 days or more.

      Based on social media, it seems there are many ways to approach the watermelon diet. One TikTok user blended watermelon with lemon and fresh mint and consumed six bottles a day for seven days. Another user drank watermelon as juice for three days before returning to their regular diet and said they lost 1 kilogram in the process (they also called out how the diet gave them leg cramps, supposedly due to lack of nutrients).

      People are drawn to the watermelon diet’s detox-like effect, however, the idea that it cleanses your system, so to speak, isn’t necessarily accurate.

      “The idea is to clear toxins and kickstart weight loss without feeling too hungry, [but] you don’t need to consume a type of food to detox the body,” says Cassetty. “Your body is designed to eliminate toxins on [its] own—that’s what your kidney and liver do for you every day naturally,” she points out.

      Benefits Of The Watermelon Diet

      There is no scientific evidence to support a watermelon cleanse. That said, watermelon itself is a nutritious food packed with vitamins and antioxidants, according to the U.S. Department of Agriculture (USDA). It contains vitamin A, which can help your vision and immune system, per a study published in the Journal of Clinical Medicine—along with vitamin C and vitamin B6, which have similar immune-boosting benefits. Watermelon also contains lycopene, which has been linked to decreases in heart disease and certain cancers, per the USDA. Additionally, the amino acids in watermelon may help reduce blood pressure and support exercise performance, according to a recent study.

      Watermelon is a low-calorie fruit that’s made of approximately 90 percent water, per the USDA—so if you’re trying to stay hydrated and achieve a calorie deficit, it might be a helpful snack for weight loss. Daily watermelon consumption may help reduce body weight and body mass index (BMI), per a study published in Nutrients, and eating it regularly may help you lose weight due to its low sodium, saturated fat and cholesterol, according to a recent study.

      Risks Of The Watermelon Diet

      Despite its benefits, the fruit-forward fad diet can come with harmful side effects. “Drastically reducing calorie intake may make you feel dizzy, lightheaded and nauseous,” Cassetty says. Eating tons of fruit can also overwhelm your GI system and potentially lead to gas, bloating and diarrhoea, she adds.

      “[The watermelon diet] is not suitable if you are pregnant, nursing, or if you have a health condition, eating disorder, or history of disordered eating,” Cassetty says. It’s also not recommended if you work out a lot since watermelon doesn’t contain enough fuel for activity and recovery, she adds. The diet also negatively impacts your ability to respond to hunger cues, enjoy nourishing meals and can hinder your ability to learn what a well-balanced meal actually is, Cassetty says.

      Ultimately, this is an extreme diet that experts recommend you avoid. “Any diet that aims to restrict sets the user up for ultimate failure,” says Keri Gans. The watermelon cleanse focuses on a “quick fix” rather than introducing sustainable healthy habits to kickstart weight loss, which in itself is problematic, she says.

      Does the watermelon diet work for weight loss?

      By only eating watermelon (which, again, is mostly water), you’ll likely see weight changes within a few days. However, the watermelon diet is a short-term solution and is not a sustainable weight loss practice. “You will [likely] lose water weight, but once you start eating other foods, all your weight will come back,” Gans says.

      The trend can seem appealing for folks on a weight loss journey since it feels attainable and lasts a short time compared to other diet plans, says Cassetty. “[It] seems more approachable than other fasting protocols because it is very clear cut,” she says. “When eating feels overwhelming, having a clear plan feels doable.” But by eliminating other foods and only focusing on one, you aren’t learning anything about healthy eating habits, Gans adds.

      The bottom line? Watermelon may work temporarily, but it shouldn’t be the only thing you’re consuming for weight loss. “Even though watermelon is a healthy food, it is not healthy to exist on watermelon alone—and that would be the same for any single food, whether it’s cake or kale,” Cassetty says. By only focusing on one item, you’re eliminating vital proteins and healthy fats, which are essential nutrients for the body, she says.

      How To Jumpstart A Weight Loss Journey Instead

      If weight loss is your main goal, there are healthier options out there than the watermelon diet, says Gans. Experts recommend shifting your mindset away from restricting foods and instead focusing on what you should include. “You can start by adding a fruit to your breakfast, then adding a vegetable to your lunch and dinner,” says Cassetty. This is especially helpful since most people don’t get enough fruits and veggies in general, she says.

      Although Cassetty and Gans do not recommend the watermelon diet, eating the popular fruit could help accelerate weight loss if combined with other balanced food groups. For example, eating watermelon as a snack may help you eliminate cravings in between meals or function as a dessert substitute to help you cut back on sugar, they say. Ultimately, integrating watermelon into your diet can help with weight loss, but shouldn’t be viewed as the end-all, be-all solution.

      This article by Lauren Dresner was originally published on womenshealthmag.com. More

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      9 Bodyweight Exercises That Will Improve Your Mobility

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      Bodyweight training serves as your foundation and is the driver of all of your other strengths and skills. And the ability to move and control your bodyweight is very important for daily life. In fact, even if you don’t realise it, you are performing variations of bodyweight exercises every day.

      That’s why we turned to a pro to help create a wuick workout you can do any time, any place. Co-owner of Pride Fighting Academy, Jess Mouneimne takes us through nine bodyweight exercises that will improve your mobility.

      Meet The Expert: Jess Mouneimne is a pro fighter and the co-owner of Pride Fighting Academy.

      How To Do This Bodyweight Mobility Workout

      Each exercise done for 45 seconds with a 15-second rest. Repeat the circuit 3 times for a sweaty bodyweight HIIT session. If you have any injuries, please check with your medical practitioner to see if it safe for you to do the following bodyweight exercises. Remember to have fun!

      1. Rolling cobra

      Start in a hovering child’s pose and extend your legs up to a down dog (A) Shift your weight forward, round your back as you move through a plank, and then a hanging cobra style position (B). Continue for 45 seconds.

      READ MORE: Your 4-Week Home Workout Plan To Get Fit And Strong AF

      2. Beast reach to high plank

      From hovering child’s pose spring your knees forward to a high plank. Reach and repeat for 45 seconds (A).

      3. Beast reach, high plank, runners lunge

      Move from hovering child’s pose to high plank and then step your foot on the outside of the same side hand for runners lunge (A). Reach back to hovering child’s pose (B). Repeat alternating sides for 45 seconds.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      4. Beast reach, high plank, runner lunge to sit through

      Once in runner lunge, lift your back foot up through the middle of the body (A). Lift the opposite hand off the floor too, balancing on one hand and foot (B). Come back to your starting position and repeat for 45 seconds.

      5. Crocodile push-ups

      Starting in a standard push up position (A). Bend your elbows as you bend one knee and bring the leg to your elbow (B). Repeat both sides for 45 seconds.

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      6. Broad jump and back crawl

      Start standing, bend your knees, and jump as far forward as you can. Come down to a tabletop with knees off the mat and shuffle backward in this position (A). Repeat 45 seconds.

      7. Shoulder taps to yoga squat

      Starting in a tabletop with knees off the mat (A). Tap each shoulder four times and then jump forward landing in a yoga squat (B). Jump back and repeat for 45 seconds.

      8. Hip ups

      Start lying on your back, legs off the floor, in line with your hips (A) Draw your knees into your chest and send your hips up high as you stack your legs over your hips (B). Repeat 45 seconds.

      9. 2 Point arm extensions

      Starting in tabletop with knees off that mat (A)  Extend opposite arm and opposite leg out (B). Draw the arm and leg while allows the elbow and knee to touch (C). Repeat both sides for 45 seconds.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Watch The Workout Video Below And Follow Along:

      [embedded content] More