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    “How I Lost Weight As A Working Mom”

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

    The Stats

    Occupation: Fashion Buyer/ Buying Manager and Content Creator

    Age: 31

    City: Durban

    Weight before: 81kg

    Weight after: 58kg

    Height: 1.65m

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

    Navigating Unexpected Health Challenges

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

    Unhealthy Food Choices

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

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

    The Road Back: Making Healthy Life Choices

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

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

    Simple Tips That Made My Diet Healthier

    How To Maintain Lifelong Fitness?

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

    Maintain Your Exercise Schedule

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

    How To Start Exercising When You’re Out Of Shape

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

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

    Feel Good Benefits Of Weight Loss

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

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

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

    Three Practical Tips To Juggling Motherhood, Career And Family

    1. Prioritise Yourself And Protect Your Peace

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

    2. Leverage Your Support System

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

    3. Embrace Strategic Planning

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

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

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

      The A Social Energiser 

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

      Your ideal workouts

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

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

      Workouts you’ll love

      Running With A Club

      Running Clubs

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

      Hyrox

      Hyrox

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

      CrossFit

      CrossFit

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

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

      The A-type Planner 

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

      Your ideal workouts

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

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

      Workouts you’ll love

      The 3-2-1 Method

      The 3-2-1 Method

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

      A Run/Lift Workout Split

      Workout Splits

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

      Your 10K Running Plan

      10K Training Plan

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

      The Schedule-Averse 

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

      Your ideal workouts

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

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

      Workouts you’ll love

      Sports

      Sports to try

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

      Hiking

      Hiking Workout

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

      Padel

      Padel Courts in SA

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

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

      The Solo Soul 

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

      Your ideal workouts

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

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

      Workouts you’ll love

      Pilates

      Pilates

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

      Yoga

      Yoga

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

      Swimming

      Swimming

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

      You Love What You Already Know 

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

      Your ideal workouts

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

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

      Workouts you’ll love

      Trail Running

      Trail running

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

      Triathlon Training

      Triathlon training

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

      Netball

      Netball

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

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

      The Explorer 

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

      Your ideal workouts

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

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

      Workouts you’ll love

      Fitness Races

      Hyrox

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

      Cycling

      Cycling

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

      Rucking

      Rucking

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

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      in diet and nutrition

      What Happens When You Combine Creatine And Collagen? 

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      For athletes and active individuals, peak performance isn’t just about building muscle – it’s also about protecting the body’s foundation. That’s where the powerful combination of creatine and collagen steps in. 

      The Role Of Collagen In Training Longevity 

      Collagen is the body’s most abundant structural protein, found in tendons, ligaments, cartilage, fascia and even bone. It provides critical support, elasticity and strength to the tissues that keep you moving. However, intense training like weightlifting or running, combined with the natural effects of ageing, can lead to the gradual breakdown of these connective tissues. 

      Type I hydrolysed collagen, the most prevalent form in the body, offers a solution. It’s highly bioavailable – meaning it’s easily absorbed – and plays a direct role in the repair and maintenance of joint and tendon tissue. Supplementing with this form of collagen may help counteract the physical wear and tear of high-impact workouts, supporting tissue recovery and potentially preventing injury. 

      READ MORE: The Big Benefits Of Creatine, Especially For Women 

      Creatine: The Performance Powerhouse 

      Creatine monohydrate remains one of the most researched and effective supplements in the world of sports performance. A clinically backed 5g dose enhances the body’s ability to regenerate ATP, the primary fuel source for explosive and repeated efforts. The result? More power, greater strength and improved training output. 

       Beyond its performance edge, creatine also supports lean muscle gain, increases cell volumization for muscle fullness, and plays a key role in post-workout recovery by reducing muscle protein breakdown and damage. 

      A Dual-Action Formula For Results That Last 

      Where most supplements target either performance or recovery, Biogen Creatine + Collagen takes a more complete approach by combining both. This dual-action formulation delivers the explosive energy and strength benefits of creatine, alongside the joint, tendon and ligament support of type I hydrolysed collagen. 

      The result is a synergy that goes beyond muscle. Stronger connective tissue not only supports heavier lifting and dynamic movement, but may also reduce injury risk – helping athletes stay consistent with their training. This consistency is key to long-term gains in performance, strength and physique. 

      READ MORE: 7 Best Brain-Boosting Supplements For Improved Memory, Concentration And Mood

      Biogen’s Innovation For The Demanding Athlete 

      With Biogen Creatine + Collagen, you get two performance-focused ingredients in one convenient formula. There’s no need for separate products, no need to compromise. Whether you’re lifting heavy, training for endurance, or simply striving to stay strong and mobile as you age, this formula supports your goals from the inside out. 

      In an industry filled with single-function solutions, this product stands out by bridging the gap between performance and recovery – giving you the fuel to push harder and the support to come back stronger. 

      Biogen Creatine Collagen Powder

      Biogen Creatine Collagen Powder

      This dual-action formula combines hydrolysed collagen to support connective tissue, skin and joint health, with creatine to help enhance strength and performance during high-intensity training.

      For those serious about progress, resilience and longevity, Biogen Creatine + Collagen isn’t just a supplement – it’s a smart training partner. 

      **WH Partnership More

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

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

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

      1. Reframe The Narrative 

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

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

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

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

      2. Make Training Non-Negotiable 

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

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

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

      3. Find The Counter

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

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

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

      4. Make It About Your Health 

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

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

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

      5. Don’t Go Alone 

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

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

      6. Do The Bare Minimum 

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

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

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

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      These Are The Worst Exercises To Do If You Have Sore Knees

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      You don’t have to be 80 years old to be given the finger by your knees. And when it comes to fitness, whether it’s just a weakness you have, or you’ve actually sustained an injury, it’s vitally important that you don’t make the situation worse by doing the wrong exercises or trying to push through a bit of pain to end up in a world of pain.

      What we do know: the best thing for most forms of knee pain is exercise. This is because you can target the muscles around the knee to offer it more support. But, if you have poor form, or are doing the wrong exercises in the first place, you’re going to send yourself limping back to the bench pretty swiftly.

      The Harvard Medical School says: “The proper balance of strength in the muscles can hold the joint in the most functional and least painful position. With any knee, the first muscles to lose strength are the largest antigravity muscles, the quadriceps and gluteals, so an exercise plan for any injury is likely to focus on these.” Furthermore, strong quadriceps can take over the shock-absorbing role usually played by the meniscus or cartilage in the knee.

      READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

      Movements To Avoid With Sore Knees

      Springbok Physio Rene Naylor shares some advice with us on how to combat knee pain and injury. Here are the exercises to avoid if you have sore knees – and an easy replacement for each.

      Squats

      If you do this exercise with sore knees, you’re exacerbating the pain by stressing the knee with the full force of your body on the joint. Plus, if you have existing weakness in the muscles around the joint (which can contribute to the knee injury in the first place), squats make the joint even more vulnerable.

      Swap it for: Partial squats

      Standing in front of a chair in the squat position, lower yourself towards the chair. Make sure your knees stay behind your toes. Only do these moves when your knees have rested and as part of a knee-strengthening routine.

      Lunges

      Lunges are a deep knee bend that loads the joint in a dynamic movement. Since the lunge involves a forward movement, your knee can move over the toes, which would exert force on the painful joint. And, if your form is wanting, you could make the pain even worse.

      Rather do: Stationary lunges

      Instead of walking forward into a lunge, opt to do them in place. Be careful and intentional with the movement. This will reduce the impact on the knee while strengthening the muscles.

      Leg Curls

      By loading the leg and curling, not only will the joint take on strain as it hyperextends, but the added weight will further stress the joint.

      Rather do: Calf raises

      Using a chair or wall for balance, stand with your feet about hip-width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.

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

      What To Do With Knee Pain

      Once you’ve rested the joint, focus on exercises that will strengthen the muscles supporting the knee. Also, try movements that will improve the knee’s flexibility. A physiotherapist will help assess the injury and recommend the best movements. But these movements are also helpful.

      Straight Leg Raises

      These strengthen the quads without putting strain on the knee joint. Studies show that doing quad strengthening reduces knee pain and improves function in people with patellofemoral pain and early osteoarthritis.

      Clamshells

      Clamshells target the glutes (read: your butt) and help correct hip-knee alignment issues that contribute to knee pain. A randomised trial showed that strengthening hip abductors reduces patellofemoral pain significantly.

      Wall Sits

      Improves quad endurance and reduces pain sensitivity through isometric loading. Research supports isometric exercises in reducing some knee pain.

      Heel Slides

      Promotes knee joint mobility and improves range of motion post-injury or surgery. It’s great for knee rehab because it helps restore knee flexibility without overloading the joint. It’s also key in helping to improve range of motion and gently activate key muscles like the hamstrings, quads, and calf muscles. 

      Calf Raises

      These strengthen the posterior chain and support overall lower limb function. Plus, strong calves help maintain balance and shock absorption, reducing load on the knees.

      Always perform these movements under guidance if you’re recovering from injury, and avoid anything that causes sharp or worsening pain. If symptoms persist or worsen, see a physiotherapist or orthopedic specialist.

      READ MORE: “How I Got Healthy And Fit By Ditching The Scale” More

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      The Hiking Workout Every Woman Should Do Before You Hit The Trails

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      The best way to stay active this winter without sweating it out in a stuffy gym? Go for a hike. Hiking sculpts your bum, legs, hips and core, all while burning fat (whoop!), but it also comes with a hefty dose of feel-good perks.

      Various studies have linked hiking to boosted creativity and problem-solving skills, and it’s been shown to reduce anxiety and even lower your risk of depression if you do it regularly. One study, published in the journal Tourism Management, found that those happy vibes can last for up to five days after returning to civilisation. Not bad for a walk in the woods.

      READ MORE: 23 Bucket List Hikes To Do In South Africa

      The Hiking Workout

      Inspired to take a hike? A bit of training will go a long way to making your sojourn in nature a magical experience, rather than a “my legs are killing me, how did this bloody bag get so heavy, I’m never doing this again!” one. This workout, created by fitness trainer and keen hiker Simo Supana, will build the strength and endurance you need to tackle a multi-day hike.

      How It Works

      Do the exercises, in order, for the number of reps required. If you’re new to exercise, Supana recommends you only do one round. If you’re relatively fit, go for two. Do the strength workout three to four times a week and the cardio component on a separate day.

      You’ll need: Mat, Barbell, Treadmill, Stationary Bike

      Cardio Day (60 mins)

      Incline walk on the treadmill

      Time: 30 minutes Incline: 8-10 Speed: Comfortable

      Stationary bike:

      Time: 30 minutes Resistance: Moderate RPM: 60-70

      Strength Moves

      1. Walking Lunges With Barbell

      SETS: 3 REPS: 10-12 reps

      Start standing with feet shoulder width apart and a barbell across your upper back. Step forward with one leg and drop down to bend both knees ninety degrees, keeping your back straight. Push through your front foot back to standing, then walk forward with the opposite leg and repeat. That’s one rep. Continue moving forward.

      2. Lower Back Extension

      SETS: 3 REPS: 15

      Lie on the floor on your tummy, arms must be straight ahead of you, legs straight behind, toes down. Lift your shoulders as you breathe out. Pause, then lower back to start. That’s one rep.

      READ MORE: The Best Day Hikes Around South Africa

      3. Squats

      SETS: 3 REPS: 15 reps

      Stand with feet shoulder width apart. Keeping a neutral spine, shoulders and chest up, push your hips back as you slowly bend your knees until your hips are just below your knees. Make sure that your knees are in line with your feet. Push back up to standing. That’s one rep.

      4. Plank

      SETS: 2 TIME: 40-60 seconds

      Start by positioning yourself on the floor with your elbows at 90 degrees, forearms on the floor. Your elbows should be directly under your shoulders. Lift your body so your weight is supported on your forearms and your toes. Your body should form a straight line from head to heels. Hold this position.

      READ MORE: Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina Bloedorn

      5. Standing Calf Raises

      SETS: 2 REPS: 20

      Stand near a wall or any object you can use for balance, feet hip width apart. Lift your heels up to rise onto your tiptoes. Hold that position for a few seconds, then lower back to start. That’s one rep.

      6. Push-Up

      SETS: 3 REPS: 15

      From all fours, lift your knees and straighten your legs so that your body is supported on your hands and toes. Make sure your body forms a straight line from head to heels. Now bend your elbows to lower your chest to the floor. Keep your elbows tuck in close to your body and your gaze on a spot about half a metre in front of you. Push back up to start. That’s one rep. Too hard? Switch to a modified push-up by dropping to your knees to the ground, but maintaining a straight body position from head to knees. More

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      in health and weelbeing

      Tight Hips Or Legs? Here’s What A Physio Recommends

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      Whether you’re glued to a desk, logging daily kilometres on the road or just feeling a little stiff lately, lower body tightness is a common complaint – and one that can lead to bigger problems if left unchecked.

      So we called in a pro to help us understand what’s behind that nagging tension and how to fix it. From causes and prevention tips to red flags that signal it’s time to see a pro, here’s everything you need to know about lower-body tightness.

      Meet the expert: Wimpie van der Meijden is a physiotherapist and founder of Athletic Recovery Centre in Cape Town.

      What Causes Lower-Body Tightness?

      Lower body tightness is often multifactorial, explains Wimpie van der Meijden, a physiotherapist and founder of Athletic Recovery Centre in Cape Town. Studies have shown that inactivity and repetitive strain are significant contributors to muscle tightness, he says. Common causes of lower-body tightness include:

      Sedentary lifestyle: Prolonged sitting can shorten muscles (especially hip flexors and hamstrings) and lead to imbalances.

      Muscle imbalances and overuse: Repetitive activities or poor movement patterns can cause certain muscles to become overactive and tight.

      Poor posture: Incorrect alignment during daily activities or exercise can strain muscles.

      Inadequate warm-up or recovery: Jumping into intense activities without proper preparation or warm-down afterwards may contribute.

      Previous injuries: Scar tissue or altered biomechanics after an injury can predispose muscles to remain tight.

      READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

      Who Is Most Prone To Lower-Body Tightness?

      Those prone to potentially problematic lower body tightness include:

      Sedentary people: Office workers or people who sit for long periods

      Athletes: Particularly those who train intensively without balanced flexibility, strength work and poor recovery – specifically runners.

      People with previous injuries: “A history of lower body injuries can predispose someone to chronic tightness and compensatory movement patterns,” van der Meijden informs.

      Older adults: “Ageing muscles lose elasticity and without regular exercise, tightness can exacerbate mobility issues,” says van der Meijden.

      How To Prevent Lower-Body Tightness

       “Studies consistently show that a balanced routine combining dynamic and static stretching helps maintain muscle length and reduces the risk of tightness,” van der Meijden notes.

      Regular physical activity: Engage in both aerobic and strength exercises.

      Incorporate dynamic stretching: Use dynamic warm-ups and mobility drills before exercise to prepare muscles.

      Consistent stretching or mobility routines: This includes static, dynamic and isometric stretching as well as mobility drills or flows after activity. 

      Strength training: Address muscle imbalances with targeted exercises.

      Postural awareness: Maintain good posture throughout the day.

      Frequent movement breaks: Especially important if you have a desk job (Try these NEAT exercises).

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

      When Do I Need To Consult A Professional?

      If any of these red flags occur, it’s wise to consult a physiotherapist for a thorough assessment and personalised guidance, van der Meijden advises: 

      Persistent or worsening pain: Especially if it limits daily activities.

      Swelling, bruising or sharp pain: These could indicate a more serious injury.

      Numbness or tingling: May suggest nerve involvement.

      Loss of mobility or muscle weakness: If stretches or movements are significantly limited.

      No improvement with self-care: If regular stretching and self-management aren’t helping over time.

      Common Hip & Lower-Body Injuries

      Common injuries include:

      Muscle strains: Hamstring, quadriceps or groin strains.

      Tendinopathies: Overuse injuries affecting tendons.

      Hip labral tears: Can occur from repetitive movements or trauma.

      Iliotibial band syndrome: Common in runners.

      Lower back pain: Often related to tight hip flexors or weak glutes due to muscle imbalances.

      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible

      How To Prevent Hip & Lower-Body Injuries

      Use proper warm-ups, maintain muscle balance through stretching and strengthening, and ensure correct technique during activities and increase training load progressively over time.

      How To Treat Hip & Lower-Body Injuries

      Initial management often requires a thorough evaluation from a clinician, who would advise the path forward regarding management and training load followed by physiotherapy intervention and rehabilitation.

      Research supports that early intervention and tailored rehabilitation programs can help prevent chronic issues and improve recovery outcomes. 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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      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