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      Why A Boxing Workout Is A Quick Route To A Shredded Body

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      We’ve seen many a Rocky montage: the boxer, down on his luck, needs a win in the upcoming fight. Cue inspirational music and skipping sequences, early morning runs, sweat pelting on the floor. We get it: training to get fit in the ring is hard work. But so is actual boxing. 
      Anyone who’s ever had just one minute at the bag will tell you: one minute feels like a century when you’re punching. But why is that? Why is merely swinging your arms at a bag such a tough workout? Of course, a tough workout that gets your heart beating as fast as a boxing workout will create a shredded body. Here’s exactly why the sport is such a great shortcut to Shred Town. 

      You’re Constantly Moving 
      And not just in the way you’d be moving when you’re playing soccer, or even in a CrossFit WOD. The boxing movement involves 2-3 minutes of movement, with micro-breaks in-between, mimicking a round in a bout. One study notes that boxing leaves your heart rate at its maximum threshold, between 160 – 200 beats per minute. 
      But the movement largely involves your arms constantly swinging in a controlled way, while your feet are pivoting, stepping and jumping quickly. The result? Recruitment of all major muscles, including your arms. It’s cardio-meets-balance, a fat-burning recipe for success.  

      Punching Is A Special Fat-Burner 
      In traditional exercise, most movements involving the upper body include one-directional, controlled movement. Boxing throws this out the window with a combination of punches, each requiring dynamic support from other muscles, including your lats, abs (obvs), obliques and butt. Plus, research shows that no amount of bench presses can prepare you to deliver a more powerful punch. 

      READ MORE: These 4 Insane Body Benefits Of Boxing Are The Reason Models Rate It

      Kickboxing Adds Even More Heft 
      Your lower body is already involved in boxing. With the addition of kicks that require power to move the bag, prepare to add quads, glute and calf stretches into your post-workout routine. You’ll experience an even higher heart rate and feel winded faster. 

      READ MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok

      You’ll Probably Come Back For More 
      One Australian study found that in two groups of participants, one which took part in walking and the other who did boxing, the latter group attended more sessions and had a lower drop-out rate than the walking group. That’s likely got something to do with the varied nature of boxing workout. Plus, it’s fun. 

      READ MORE: A Trainer Explains What Cardio Actually Is And What Workouts Rev Your Heart Enough To Count

      Science Says It’s Great 
      Another study  in the Journal of Physical Education and Sport found that boxing more efficiently develops physical fitness than traditional exercises where participants engaged in sports like basketball, volleyball or running. The boxing group were able to better perform physical tests like 30m sprints, push-ups and standing broad jumps. 
      Wanna give it a go? Virgin Active now has three boxing-focused classes that you can access in-person or online. Get in on the action here.  

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      Why Your Post-Workout Meal Is Just As Important As Your Workout, According to a Nutritionist and PT

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      That post-workout meal that you choose actually has a much larger effect on how your muscles recover – thank you might think. And choosing the right post-sweat snack can help reduce that pain from Delayed Onset Muscle Soreness that you feel as you climb out of bed the next morning.
      But how exactly does that work? And how do you actually choose a meal that might make those muscle aches and pains subside? Well, we have the answers, so you finally know how and what you should be fuelling up on after your sweat sesh.
      But first, we need to school you on the science of muscle recovery. And here to teach you, is Candice De Mendonca, a South African sports nutritionist and personal trainer.
      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
      What *is* recovery?
      Recovery is a metabolic process that ideally wants to return the body to homeostasis. This is achieved post-training, and post-workout is where anabolic growth happens in our bodies. When you’re in anabolic state, you’re building muscle mass. And when you exercise, you’re in a catabolic state which is when you’re breaking down both fat and muscle.
      So you can see why gym bros rush home to down their protein powders after their leg day; they are trying to optimise the amount of anabolic growth, or muscle building that happens. Because when you understand these processes and your overall metabolism, you may be able to manipulate your body weight.
      That’s also why recovery and rest is so vital to helping you achieve your goals. “Too little rest and your body becomes catabolic, breaking down muscle tissue,” sports therapist Barry Sigrist previously told Women’s Health. But there are many other elements to recovery, too.
      READ MORE: What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?
      “Recovery is multi-faceted with much-needed elements of rest, refuelling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration,” says De Mendonca. “This ideally equals homeostasis in our bodies.”
      But right now we’re focusing on something that often gets overlooked; how to get that post-workout nutrition spot on. 
      How does nutrition play a role in muscle recovery?
      It’s all about macronutrients. Macronutrients are the nutrients that your body uses large amounts of. There are three types of macronutirents; proteins, carbohydrates and fats.
      “It is imperative that our bodies get these nutrients in for energy and to maintain our body’s structure and metabolic systems,” says Candice. “This is why we mustn’t cut out any macronutrients. Moderation and balance are key.”
      If you’re more of a visual person, this is what Candice means:

      READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
      So which macronutrients matter most after you’ve done a workout?
      “When it comes to recovery post-workout, protein and carbohydrates work in our bodies like a lock and key system,” says Candice. 
      The protein provides the muscles with what they need to repair, regenerate and grow by means of protein synthesis (that’s the metabolic process in which amino acids enter the muscle to bind to skeletal muscle proteins). And carbohydrates provide your muscles with what they need to refuel and store by replacing electrolytes and storing glycogen in your muscles and liver.
      In a 2007 paper from the Journal of the International Society of Sports Nutrition, researchers found that ingesting carbohydrates with protein following exercise increases growth hormone levels  to a greater extent than when compared to ingesting protein alone. The researchers stated that this led to a more favourable anabolic environment. for growth and recovery. So that’s why digging into a single chicken breast post-workout might not be the best idea, carbs are your friend here.
      But what about the third macronutrient; fats? Well, there is no scientific evidence that proves fats help right before you exercise or straight after. That’s because fats take too long to digest and break down to provide quick fuel and quick recovery. 
      How long after your workout should you eat?
      When you exercise, blood is quickly transported to the necessary muscle groups you are using to supply energy and nutrients.
      This is actually where the infamous “pump” comes from and this pump will last about two hours, making it an ideal time frame to get a post-workout meal in, advises Candice. Or, you know, to get that perfect post-workout mirror selfie in. 
      So, for 30 minutes to two hours after your workout, you want to try and get in a protein and carbohydrate only.
      READ MORE: 26 Easy Recipes for Protein Pancakes
      What is the perfect recovery ratio to look for in a post-workout meal?
      There is no cut and paste to nutrition. However, there are general rules of thumb you can follow, especially if you don’t have access to a dietician or sports nutritionist. And you can apply this logic to your post-workout nutrition.
      The physiologically perfect recovery ratio is 3:1 (carbs to protein). 
      “Everyone is different and there is no cut and paste to eating. Your vehicle and fuel requirements are different to mine,” explains Candice. “The ratio range one can use can safely be between 2:1 and 4:1 depending on your physical activity, intensity, duration and goals.”
      “For example, a runner would use a 2:1 ratio but a rugby player would use a 4:1 ratio.”
      “A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a pragmatic way to achieve this.”
      How can you put this into practice?
      “Plan your nutrition because that is already 80% of the battle won, 15% is your physical activity and 5% is your genetics;” says Candice. “You can exercise till you are quite blue in the face but if you’re not eating right your results will be minimal and not optimal.”
      Luckily, there is a very tasty way to get the nutrients you need after you’ve closed your workout ring at gym. Research has shown that drinking low-fat chocolate milk after a workout aids in post-workout recovery and muscle protein synthesis.
      We know, right? Chocolate milk!
      One great option is First Choice High Protein Recovery Milk. It has a ratio of 2:1 with 22g of protein and 22g carbohydrates with added grams from sucrose and lactose bringing the total carbs to 41.3g.
      Plus, major soccer clubs like Cape Town City Football Club and Amazulu use it as part of their nutrition and condition plans. And they recently won best new product in the Non-Alcoholic Beverages category of the 2020/21 FOOD REVIEW/Symrise New Product Competition. So you know it’s legit.
      READ MORE: How To Adapt Your Fitness and Nutrition For Every Age
      But what does our sports nutritionist and personal trainer say? “HPR makes it extremely easy, rewarding, and delicious to get protein in. Especially post-workout, it’s premixed, no mess, no fuss, and extremely delicious,” says Candice.
      Some other snacks from Candice that you could try are: 1 banana and 2 boiled eggs (12g protein: 31g carbs), 2 slices wholegrain toast and 1.5 tablespoons peanut butter (12g protein: 32g carbs) or 120g quinoa and 60g chicken (17g protein: 55g carbs).

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      9 Things a Celeb PT Wants You to Be Aware Of, If You Had a Baby Recently

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      If exercise was a big part of your life before welcoming a little one into the world, then, in the months after giving birth, you might start to wonder about how to approach getting back into movement–if that feels right for you.
      Not every new mum will feel that a return to exercise is the best thing for them right now, and that is totally okay. Whether you had a vaginal birth or a C-section; or straightforward birth or a traumatic one, will all come into play. Listen to your body and speak to your midwife or doctor if there is anything you are not sure about.
      If so, however, it’s true that the world of postpartum workouts can be seriously overwhelming. Advice, often conflicting, can be found in every corner.
      It’s for this reason that WH has called upon Hollie Grant, founder of The Pilates PT Method and The Bump Plan, for some inside intel. As a mum, she has first-hand experience of slowly and gently returning to movement after birth, and has trained the likes of Jourdan Dunn and Ella Mills (a.k.a. Deliciously Ella).
      Here’s exactly what she wants women who have just had a baby to know.
      1. Gentle recovery can begin early
      According to the UK’s Standard NHS procedure, women should wait until their 6-week postnatal check before considering exercise, but Grant says this doesn’t necessarily mean you should be on bed-rest until then. (If you had a C-section or a difficult delivery, of course, recovery may take longer–check in with your midwife or doctor about this.)
      To caveat, she’s absolutely not suggesting you get yourself to the gym the day after giving birth, rather that the immediate post-labour timeframe can be crucial for super gentle recovery, as long as you feel ready.
      ‘Anyone who has attended a 6-week check-up knows that it’s more about your baby than it is about the birth parent, and often exercise isn’t even discussed,’ she tells us. But, interestingly, she affirms that ‘There is so much you can, and should, do in those first few weeks post-labour.’
      She pinpoints the following:

      READ MORE: Moms Applaud Meghan Markle For Showing What Women Actually Look Like After Giving Birth
      2. Focus on rehab, not weight loss
      It pains us to say it, but ‘snap-back culture’ is real, and Grant’s also passionate about getting rid. ‘There is so much pressure to lose weight after having a baby, and even well-meaning family and friends might mention it, too. I really urge you to focus on rehab, rather than weight loss. Aim for a strong, functional body, that can deal with the demands of anything parenting throws your way.
      ‘Placing the focus on how your body performs, rather than looks, will help keep any toxic diet noise at bay, and allow you a more positive outlook on your new body.’
      You’ve just grown a human inside of you for nine whole months – be proud and give both your body and mind the break they deserve.
      3. Making peace with changes to your body is vital
      In the same vein, whether it’s weight loss, aesthetics, fitness, strength or otherwise, your body will never be the same. That’s most definitely not a negative thing. Rather, it’s that recognising that your body has changed for life, and accepting, that will bring you a huge sense of peace.

      ‘It’s not a popular message, but we’re always postnatal,’ Grant adds. ‘I had my daughter three years ago, have taught over 1,000 live classes since then, am a postnatal expert, and still don’t have the body I had before. I never will. But neither do I need to. Every single aspect of my life has changed since, so why on earth do I expect my body not to have to?
      ‘I am, however, the strongest I have been in a long time, and I appreciate what my body has done for me. I have other markers of success for my body now.’
      Think about the amazing process your body has just been through, for starters.
      READ MORE: This Brave New Mom Shares Her Lockdown Birth Story
      4. Comparison is never helpful
      Pitting yourself against other new parents is, literally, pointless. We’ve said it before and we’ll say it again: we’re all different. No woman will have the same birth as another, so there’s absolutely no use in making yourself feel some kind of way if they just so happen to be recovering sooner, for example.
      ‘One parent may have had an active pregnancy, a smooth vaginal birth, and lots of support at home. Another parent might have had a high-risk pregnancy, a traumatic birth, and little to no support at home,’ Grant explains.
      ‘These differences mean that you will never be at the same stage as anyone else. If Tracy from NCT is back to running 5k a week at 6 weeks postnatal, and you don’t even know where your trainers are at after 12, don’t feel bad.’
      As ever, you do you.
      5. Stop holding your breath
      Fact: the way you breathe scientifically changes during pregnancy. It’s for this reason that you might feel out of breath more easily, and it’s also why you need to pay even more attention to proper breathing.
      ‘By the time we give birth, our uterus is very high up by our diaphragm and our breath is much shallower,’ Grant says. ‘This can mean we feel quite breathless, have a more rapid breathing rate, don’t make much use of the whole of our lungs, and can feel quite alert or anxious. We can try to re-establish good breathing technique as soon as we’ve given birth.’
      Practice slow, deep breaths for 5-10 mins per day to reap these rewards:

      Core stimulation (including the pelvic floor)
      Reduced likelihood of subconsciously holding your breath while exercising (which could increase risk of prolapse)
      A calmer nervous system (efficient breathing stimulates the Vagus nerve and the ‘rest and digest’ system)

      In, and out.
      6. Go at your own pace
      An obvious one, but it’s vital you learn to walk, before attempting to run. ‘After you’ve had a baby, your body has changed in so many ways,’ says Grant. ‘It can take weeks (if not, months) to get back to some sort of “normal”.’
      ‘In the first couple of months, I ask clients to imagine they’re rebuilding the structure of a house. We want to get the scaffolding in place before we start messing about with the tough stuff inside. Bump Plan members do this through deep core engagement, breathwork, pelvic floor activation, and awareness of how their bodies work. Spend time building up the foundations, and you won’t risk a setback further down the line.’
      Don’t rush it, basically.
      READ MORE: This Mom’s Photos Reveal The Truth About ‘Bouncing Back’ After Giving Birth
      7. Take care of your pelvic floor
      There’s no two ways about it: your pelvic floor needs work post-birth. This is something Grant swears by for her clients. ‘Whether you had a caesarean or a vaginal birth, your pelvic floor needs some love. It not only controls the passage of urine, faeces, and wind, but it’s also responsible for enjoyment of sex, and literally supporting your internal organs.
      ‘Birthing people are understandably more at risk of prolapse (where the pelvic organs drop down into the vagina), but a functional pelvic floor can really help reduce the risk of a prolapse, and help you exercise safely with a prolapse. It can also help prevent the cliché “sneezing and weeing” that so many parents suffer with (and that has been normalised far too much).
      ‘Pelvic floor exercises should include both holds (holding up to 8 seconds, 10 times), and rapid pulses (aiming for 10 quick flicks). These should be performed daily, in different positions, and paying attention to “relax” the pelvic floor after each hold and pulse too (a tight pelvic floor is not good news).’
      You heard the woman.
      8. Know that moderate exercise is unlikely to impact milk supply
      Ask any new breastfeeding mum and chances are they’ll have concerns that too much exercise = lower milk supply, but Grant’s got good news: ‘There is no evidence to suggest that exercising at a “moderate intensity” affects your milk supply.’
      She adds, however, that there is some existing evidence suggesting exercising to maximum exhaustion may affect the quality of milk, but this research was from a very small sample size and doesn’t accurately represent breastfeeding parents.
      ‘The mental and physical health benefits of exercise far outweigh any possible risk of changes to your milk,’ she affirms. ‘If you are breastfeeding, ensure you stay hydrated, wear a supportive sports bra, and try to feed before exercise for more comfort.’ Easy.
      9. Be conscious of Diastasis Rectus Abdominis
      If you’re reading this, you’re probably already aware of DRA, but just in case a few of you aren’t, a quick re-cap. ‘Diastasis Rectus Abdominis is a widening and thinning of the linea alba (the connective tissue between your abdominal muscles) and is a perfectly functional part of pregnancy and allows our bumps to grow,’ says Grant. In other words, it’s when your abdominal muscles, essentially, separate.
      ‘In around two-thirds of women, DRA sorts itself out postnatally by 8-10 weeks,’ Grant explains. ‘That said, for around a third of women it won’t, and we don’t always know why.’
      There is something that can be done, too. ‘Avoiding core work however is not the answer,’ says Grant. ‘For DRA to change, and potentially heal, we need loading of the core. It’s not wise to avoid core work entirely, but if you do have DRA, it’s important you learn how to exercise with it.
      ‘A strong core is so important as a parent, and a little understanding of DRA, or using a programme that is designed for those with DRA, will be incredibly helpful.’

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      The 8 Best Groin Stretches For Anyone Who Sits All Day Long

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      When it comes to propelling your body in multiple directions, all while keeping your torso strong and stable, consider your groin a superstar. And no surprise here: It’s pretty complex, consisting of three fairly large muscle groups – the abdominal, iliopsoas, and adductors. With so many muscles involved, the area also desperately needs some superstar groin stretches to go with.
      Here’s a quick breakdown on each area that, together, make up the groin:

      Your adductors work together to adduct (or move toward the midline of the body) the thigh while keeping your lower extremities and pelvis stabilised.
      The abdominal muscles help stabilise your spine.
      The iliopsoas, on either side of your hips, help stabilise and flex your hips and stabilise your lower back.

      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain
      Since your groin works at its peak when you’re running, walking, bending forward, twisting – literally moving in any direction – too much sedentary time can cause it to tighten up quick, according to Annie Mulgrew, founding instructor for CITYROW and certified personal trainer. She notes that since the groin is so crucial in moving your legs and stabilising your pelvis and spine, it’s super-important the area is both limber and strong.
      “If you’ve been immobile, or sitting, for an extended period of time, it’s best to stretch [the groin] in a dynamic way similar to a yoga flow, moving fluidly from stretch to stretch to increase the heat in the area and minimise stiffness,” she explains.
      How To Stretch The Groin Area
      Mulgrew adds that you can separate stretching into two different categories: dynamic and static. “Dynamic stretching is a great way to prepare for a workout,” she says. (Try this dynamic stretching routine.)
      “Static stretching, on the other hand, focuses on holding stretches and positions for a period of time. These are great to do post-exercise.” One 2016 study found that roughly 60 seconds of static stretching was associated with a reduced risk of injury and an increased range of motion, aiding in overall athletic performance.
      But when should you not stretch your groin? “If you’re recovering from an injury, especially in the groin area, consult your doctor or physical therapist before doing any concentrated movements [in that area],” Mulgrew says. “That said, the best way to prevent the injury in the first place is to keep the body in motion.”
      The 8 Best Groin Stretches
      Here, Mulgrew shares eight of the best groin stretches to do after a workout. Hold each stretch for 10 deep breaths, or 45 seconds.
      Frog Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Stand facing forward with feet slightly wider than hip-width apart, toes pointed outward. With your arms stretching straight to the floor in front of you, sink into a squat. As you’re sinking, use your arms to gently press your inner thighs outward. While your aim should be to touch the ground, ensure your heels stay flat on the floor (so if you can’t quite reach the floor, that’s okay!). Don’t forget to switch sides.
      Frog Squat With Arm Raise
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Moving directly from the first stretch, place your left hand on the floor, continuing to gently push your inner thigh outward, as you reach your right hand directly up to the ceiling, fingers pointed upward. With every breath, twist your torso slightly further, reaching as high as you can. Your left heel should raise slightly. Don’t forget to switch sides.
      READ MORE: 10 Yoga Stretches That’ll Ease Lower Back Pain And Open Up Tight Hips
      Wide-Stance Sumo Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Rise to a standing position, allowing your legs to lengthen and rest for roughly 10 seconds. From there, widen your feet roughly two inches to either side, continuing to point the toes outward. Place either hand on top of your knee as you sink into a squat, thighs parallel to the floor. Inhale deeply as you twist your right shoulder downwards. Continue to inhale and exhale, and with each breath, attempt to twist your torso forth. Don’t forget to switch sides.
      Cossack Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: If needed, rise again to a standing position to allow the legs to rest for roughly 10 seconds. Return to a wide-squat stance position, but this time, point the toes directly forward. Inhale, then exhale as you push your weight to the right, placing your hands directly above your knee to support your upper body. Keep the left leg completely straight, both feet planted firmly on the ground. Don’t forget to switch sides.
      Wide-Leg Forward Fold
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position, extending both legs out to either side of you (as far as is comfortable). Feet should be flexed with the toes pointed upwards. Keeping your back straight, hinge at the hips as you lean forward, extending your arms out straight, fingers slightly splayed. Reach as far as is comfortable, attempting to reach further with each exhale.
      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible
      Wide-Leg Side Bend
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Remain in a seated position, legs still extended outwards. Move the left foot inward, pressing the bottom of the foot to the inner portion of the thigh. Bend the torso to the right as you reach the right hand to the right knee, calf, or foot (whichever location is most comfortable). At the same time, either extend your left arm upwards, fingers pointed toward the ceiling, or bend the left elbow, reaching the left hand behind the head. Don’t forget to switch sides.
      Runner’s Lunge
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Get on all fours, facing the front of your mat. Plant your fingertips or palms firmly into the ground as you extend your left leg behind you, keeping your knee rested or lifted slightly. Press your left heel toward the back of the room. Bring your right foot forward so it’s in line with your right hand. Keep your head upwards. Inhale and exhale, driving your hips further into the ground with each breath. Don’t forget to switch sides.
      Butterfly
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position. Bring the bottoms of both feet together, with heels as close or far away from your groin as is comfortable. Bring your hands to the outsides of either feet to stabilise you as you breathe in and out, gently allowing your knees to drop with each breath.
      *This article was originally published on Women’s Health US

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      Pelvic Floor Exercises: What Are They & How, When And Why Do You Need Them

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      Pelvic floor exercises are a bit like flossing – you know you should do them, but making them a part of your regular routine seems near-on impossible. You’re not alone. Most women don’t give pelvic floor exercises a second thought until they need to – mostly after childbirth – but as we all know, prevention is better than cure.
      There are so many benefits to pelvic floor exercises (better sex, don’t ya know?), and we’re not just talking about kegels. Read on for everything you need to know about pelvic floor exercises – from what they are, to how often to do them.
      READ MORE: 8 Pelvic Floor Exercises That Are Better Than Kegels
      What are pelvic floor exercises?
      Pelvic floor exercises are, simply put, moves that strengthen your pelvic floor. Stephanie Taylor, founder of pelvic floor health company Kegel8 and supporter of #pelvicroar, a physiotherapy-led campaign hoping to break taboos surrounding pelvic floor health issues, explains that your pelvic floor is formed of hammock-like muscles and ligaments that stretch from front to back to support your pelvic organs (bladder, vagina and bowel).
      ‘Think of it as a piece of steak,’ says Taylor. ‘You want yours to be like a fillet: thick and juicy. A weak pelvic floor is the equivalent of a flattened minute steak.’
      Helen Keeble, a clinical specialist in pelvic health and co-founder of Umi Health, adds that most ‘lower body exercises‘ qualify as pelvic floor exercises as they benefit the pelvic floor (more on this to come), but affirms that, ‘If you want your pelvic floor to be stronger, you need to do daily isolated pelvic floor squeezes – i.e. kegels.’
      So, pelvic floor exercises and kegel exercises are essentially the same thing. But pelvic floor exercises can also refer to exercises that incorporate other parts of the body, which will dial up the strength of your pelvic floor. Read on for specific examples of general pelvic floor exercises to complement your kegels.

      But first: What are kegel exercises?
      Kegel exercises involve tensing and relaxing the pelvic floor muscles in isolation, without moving the rest of the body, for a few seconds at a time. Keeble (that’s Keeble, not kegel) breaks the process into five easy steps further down.
      READ MORE: Why A Tight Pelvic Floor Isn’t The Same As A Strong One
      And how do I perform them?
      Do your kegels right with Keeble’s five-step guide.

      Begin lying down comfortably and take deep breaths.
      Imagine you are trying to stop wind, so tighten and lift the anus, then let it go again. Do this activation in between breaths, with the sequence: breathe in, breathe out, squeeze, let go. The movement is subtle.
      Once this feels easy, build up to holding the squeeze for ten seconds at a time.
      When holding, remember to breathe normally, don’t hold it.
      Once you’ve nailed this, progress into doing the move while sitting, then standing.

      Can you fix a prolapse with pelvic floor exercises?
      First things first, Keeble explains what a prolapse actually is. ‘It’s when the pelvic organs – the bladder, bowels or uterus – is sitting a bit lower and/or for longer than it usually would.
      ‘For most women with a prolapse, a few simple changes to their daily habits will resolve the symptoms.’ These include:

      Eliminating strain on the toilet
      Not holding tummy muscles in
      Using a pessary

      And, case in point, performing pelvic floor exercises ‘correctly and with diaphragmatic breathing’. You should aim to put all of these lifestyle changes into place in conjunction with one another, so, to answer your question, yes, pelvic floor exercises can help to fix a prolapse – if practiced alongside other lifestyle habits.
      READ MORE: Kegel Balls Are Basically Little Weights For Your Vagina
      Do pelvic floor exercises work?
      Yes, yes and yes, providing that you practice them consistently. Keeble backs us up, adding, ‘So much so that they are the first line of recommended treatment for pelvic floor dysfunction in the NICE (National Institute of Clinical Excellence) national guidelines.’
      Contrary to popular belief, it’s not only your sex life that will rocket, either.
      ‘If your pelvic floor is weak, it won’t be getting as much blood flow or oxygen,’ Taylor says.
      In contrast, a strong pelvic floor can mean:

      Milder menstrual cramps
      Better core strength
      Better posture
      Better sexual function
      Reduce lower back pain
      Heightened self-esteem
      Improvement of urinary incontinence and leaking

      ‘Kegel exercises have up to a 90% success rate in treating stress incontinence,’ says Taylor. ‘Remember, leaking is never normal.’
      How to do pelvic floor exercises
      As we’ve mentioned, what we’re talking about when we say ‘pelvic floor exercises’ here are lower body moves that have big benefits for your pelvic floor. These can complement kegels (isolated pelvic floor squeezes).
      READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm Feels
      Pelvic floor exercises for women
      ‘It’s really important for your overall pelvic health that your lower body muscles are strong and flexible,’ Keeble tells us. These are the best moves to incorporate into your routine alongside kegels and why, according to her.
      Sumo squats
      How? Stand with your feet slightly wider than hip-width apart, your toes pointed out at 45 degrees and your torso leaning slightly forward. Bend your knees and sink your hips down, stopping when your thighs are parallel to the floor. Drive through your heels back to starting position. That’s one rep.
      Why? ‘They’re great for your inner thigh muscles and flexibility, which benefits your pelvic floor.’
      Glute bridges
      How? Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart. On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep.
      Why? ‘Strong glutes support the pelvis which in turn, benefits the pelvic floor.’
      Tip: Add a block in between your knees and squeeze at the top to make your pelvic floor work harder.
      Lateral lunges
      How? Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. Exhale to reverse the movement and stand tall. That’s one rep.
      Why? ‘For inner thigh strength and flexibility, and working your glute muscles to support your pelvic floor.’
      Clamshells
      How? Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, then return to the starting position. That’s one rep.
      Why? ‘For hip rotator strength and flexibility, which support your pelvic floor.’
      Tip: Try to incorporate the movement involved in kegels (i.e. tensing your pelvic floor) as you do all of these moves.
      How to do pelvic floor exercises after giving birth
      Your pelvic floor needs even more attention after giving birth than it did before, and Keeble has outlined a handy timeline to follow.
      1-2 weeks postnatal
      ‘Regardless of delivery type, the best thing to do is regular deep breathing, kegels and pelvic tilts. The goal here is to reconnect these muscles to the brain – simple activations are key.’
      2+ weeks postnatal
      ‘Continue kegels and deep breathing, but add in some bodyweight moves such as squats, bridges, lunges, as well as light, slow walking.’
      4+ weeks postnatal
      ‘Continue kegels and deep breathing, along with low impact cardio such as static cycling or cross training, depending on what kind of birth you had and your energy and comfort levels.’
      6+ weeks postnatal
      ‘Continue kegels and deep breathing, and if all healing has gone to plan, consider introducing light weights. High impact exercise such as running and tennis isn’t usually advisable until you’ve passed the 3-month point.’
      She adds: ‘If in doubt, always consult a pelvic health physiotherapist. Acknowledge that each postnatal journey of recovery is different and move at your own pace. There’s no rush.’
      READ MORE: “I Tried Pelvic Floor Therapy After Having A Baby”
      How often should you do pelvic floor exercises?

      It’s a resounding answer from all experts: daily. ‘If you have symptoms of prolapse, or incontinence, then it’s recommended to do approximately 8-10 squeezes, three times a day,’ Keeble advises.
      ‘If you have no symptoms and want to try and keep it that way, do five short and five long squeezes while standing, daily.’
      *This article was originally published on Women’s Health UK

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      5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout

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      Regular aerobic exercise has been shown to boost heart health, keep blood sugar levels in check, and maintain the health of our minds for the long haul. But just as there are a multitude of ways to work out and keep your body (and mind) healthy and strong, there are a trove of different approaches you can take to doing cardio. Enter: HIIT, or high-intensity interval training.
      READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      HIIT’s definition is a heckuva lot more simple than you might think, says Annie Mulgrew, founding instructor for CITYROW and Certified Personal Trainer. “High-intensity interval training is a form of interval training that alternates between short bursts of intense energy or activity followed by minimal rest, ideally until that person is unable to continue,” she explains.
      What Makes A HIIT Workout
      And, as Mulgrew notes, HIIT can be just about anything – from swimming to running to mountain climbers in your apartment to even weight training. The key, she says, is ensuring that the “short burst of energy” is at least 80 percent of your maximum effort (so, 8 on a scale of 10).
      “For HIIT to be effective, your ‘on’ intervals need to be all-out,” she says. Mulgrew also notes that your rest period shouldn’t exceed your active period (try, 20 seconds on and 10 seconds off). That rest period can contain no movement or moderate-effort movement – that part really isn’t important, she says. Those maximum-effort bursts are where the gains are made, Mulgrew reiterates.
      In Mulgrew’s CITYROW classes, for example, that on/off scheme translates to both metres rowed on the rowing machine, as well as resistance training off the rower. “You may find short rowing distance repeats or hip thrusters programmed as 40 seconds on and 20 seconds off,” she says.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      If you’re using weights for your HIIT workout, choose a weight that allows you to complete 10 to 20 reps repeatedly in your “on” periods, Mulgrew recommends. Beginners should aim for no more than 20 minutes of HIIT total. And if you’re a total HIIT nut, keep it no longer than 50 to 60 minutes (so the actual HIIT portion of the workout is around 30 minutes and the warm-up/cool-down roughly 20 minutes). “Going any longer than that would most likely mean you’re not able to maintain the intensity you need in order to achieve the benefits of a HIIT workout,” she says.
      Speaking of benefits, here are five major health perks associated with HIIT, plus, how to maximize your next interval workout.
      1. You’ll burn a boatload of calories – even after you’ve finished working out.
      Although aerobic exercise is a great tool in maintaining your heart health, as far as weight loss tactics go, that steady-state run isn’t the best calorie-burner. And while weight training is typically the most reliable weight loss tactic when it comes to fitness type (remember though, weight loss is achieved through a calorie deficit, which is most easily achieved through diet), if there is one form of cardio that blasts calories, it’s HIIT.
      One 2015 study (of healthy men) that compared calorie burn after 30 minutes of HIIT to other forms of steady-state exercise noted that HIIT burned 25 to 30 percent more calories. Other studies (also on men) have noted that HIIT propels your production of human growth hormone, or HGH, upwards of 450 percent in the 24 hours following a session, increasing overall calorie burn.
      2. They may help you lose fat quicker (especially around the midsection).
      Yep – a study in Journal of Diabetes Research confirmed this. The researchers divided obese, sedentary women into groups: those who partook in a HIIT program and those who did a moderate-intensity (but continuous energy expenditure) routine. The former group achieved similar body composition and aerobic capacity results in half the time.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      3. It doesn’t require doing crazy workout moves.
      One major (assumed) drawback to HIIT, of course, is the notion you need to be flying, flailing, bounding, and sprinting (with a series of complicated tools, no less) in order to achieve a solid workout. But as Mulgrew points out, the hallmark of HIIT lies in exertion, not the modality, so pretty much any form of exercise fits—and that includes the simplest form of cardio there is: walking.
      In one Japanese study, for five months, 700 middle- and older-aged adults engaged in walking intervals (shorter bursts of speed interspersed with periods of rest). At the conclusion of the study, the individuals had noticeably improved endurance and strength.
      4. HIIT keeps your brain in shape.
      Studies have shown that regular HIIT exercise can boost your memory and make you sharper in everyday decision-making. One (potential) reason why, according to Mulgrew: “During a HIIT workout, you have to stay focused,” she explains.
      5. It’s the perfect exercise for that perpetually strapped-for-time person.
      And, what’s more, you don’t have to sweat for very long in order to see results. A 2006 study compared two groups of college men for two weeks: those who did stationary bicycling at a moderate pace for roughly an hour-and-a-half to two hours for three times a week, and those who did six 30-second all-out sprints with four minutes of recovery.
      Surprise, surprise: The HIIT-ers were just as fit (in terms of exercise performance and muscle growth) as those moderate-intensity exercisers by the end of the trial—with far less time invested.
      *This article was originally published on Women’s Health US

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      15 Best Running Shoes for Women + How to Pick The Right Trainers for You

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      Finding the right running trainers for you is just as important as correct form and technique. (And, yes. That includes getting your running warm-up and cool-down done, too. No skipping!). Plus, with it being a new year, it’s a pretty good time to treat yourself and get all kitted out.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Why are good running shoes so important?
      Making sure you have the right running shoes is a point certified strength coach and footwear expert Emma Kirk-Odunubi stresses, especially because different runs demand different footwear:
      ‘As your distance increases many people generally want to increase the cushioning level of their shoe. For (postponed) half marathon or marathon runners, having greater cushioning over longer distances can have its benefits.’
      But we get it: good running shoes are an investment and the price tag can often exceed what you’d budgeted to spend on new takkies. With that in mind, we’ve rounded up a mix of the best women’s running trainers so you can shop to your feet and budget’s content.
      What to look for in running shoes for women

      Cushioning: This helps the ground feel softer underfoot and encourages ground-contact stability.

      Weight: Lighter shoes typically have less cushioning, giving an increased rebound off the ground. They’re designed for speedy splits and powerful runs. For longer distances choose heavier shoes with more cushioning.

      Drop: This is the difference in the cushioning level from the rear foot to the forefoot. The lower the drop, the more conducive the shoe is for a speedy running style. Speed shoes will tend to have around a 4mm drop.

      READ MORE: How Much Muscle You Build Running Ultimately Depends On How You Run
      Best Cushioned Running Shoes
      1. HOKA Clifton 8

      Best for: Long distance training
      Weight: 215g
      Drop: 5mm
      How much? R2 599.95

      The Clifton 8 from Hoka are a dreamy neutral, cushioned shoe that gives you consistent support without weighing you down. Perfect for taking on longer distances, they offer a stable ride as you pound out the kilometres.
      ‘They’re a shoe I don’t think about being on my feet and I mean that in the best possible way. I can run for [kilometres] and [kilometres] of marathon training without feeling the time in my feet,’ says runner Francesca Menato. ‘There’s enough bounce that you don’t feel like you’re missing out on something super responsive, but mostly they’re an incredibly comfortable shoe.’
      You can wear them for any distance but they’re not designed to give you as much bang for your buck if you’re trying to knock out a 5km PB. That said, they’re a great all-rounder.

      2. Nike Air Zoom Pegasus 38

      Best for: All-round training
      Weight: lightweight
      Drop: 6mm
      How much? R2 399.95

      Runners LOVE ‘workhorse with wings’ Nike Pegasus trainers. A bounce around in these will have even the most tentative of joggers drawing up their marathon training plans. Signature responsive foam, a breathable upper and a wider fit at the toes mean you can clock up distances comfortably and recover swiftly, ready to take flight again.
      Having tried every type of Nike ‘Pegs’ since the 32s, Francesca Menato, took these for a spin.
      ‘I was in a committed relationship with the Pegs for years but we had to part ways a few iterations ago as they made the sole firmer and the shoe base narrower. So, sceptical but always hopeful, I tried the Pegasus 38. They may just be the middle ground between the old and new. A wider shoe with an update to the lacing, these feel secure and comfortable.’
      ‘For me, they take the term “neutral shoe” to the next level. They feel like the running trainers you could truck along in for [kilometres] and [kilometres].’
      Nike Air Zoom Pegasus 38R 2 399.95BUY NOW
      3. Adidas Ultraboost 21s

      Best for: Road running
      Weight: 340g
      Drop: 10mm
      How much? R3 599

      Here are the specs you need to know before adding to basket – a sock-like fit with 6% more cushioning than previous Boost iterations; Primeblue material made with Parley Ocean Plastic (Adidas’ recycled high-performance fabric) and no virgin polyester; supportive heel counter and 115% increase in forefoot bending stiffness to make them your most responsive trainers yet.
      Be aware, they are heavier than the UB20s and as such definitely lend themselves to easy, longer mileage over a speedy 5k.
      Adidas Ultraboost 21sR 3 599BUY NOW
      READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
      4. Saucony Ride 14

      Best for: All-round training
      Weight: 238g
      Drop: 8mm
      How much? R2 649

      Lighter (and faster) than previous models these stealth-cool women’s trainers signal you know your sport. Designed with a durable outsole and PWRRUN cushioning, you’ll be springy, supported and stable as you get going. A firm run-favourite of Fitness Writer Morgan Fargo, these shoes are basically everything we love in a running shoe and more. Cheers, Sauc’.

      5. Asics Novablast 2

      Best for: Neutral runners who want extra propulsion
      Weight: Lightweight
      How much? R2 499

      If you’ve ever wanted to feel like you’re running on a mini-trampoline – in a brilliant way – these Asics Novablast will do that and then some. The propulsive nature of the foam midsole means every step you put in will be energised, cushioned and keep you trucking on when the kilometres rack up.
      Shave seconds off your 5k, stay cool with a breathable upper or just enjoy the feeling of running on more cushion than you thought possible – Novablast are the running shoe for you.

      6. HOKA Carbon X 2

      Best for: Distance racing (and other bouncy long runs)
      Weight: 198g
      How much? R3 499.90

      You say cushioned, HOKA says cushioned. Another trainer that utilises the carbon plate, these shoes feel less aggressive in their propulsion than some of their counterparts. So, if you like the idea of super light, bouncy running shoes that secretly give you a helping hand in turning over your feet, we’ve found them. Ideal for springing your way through longer kilometres.

      7. On Running Cloudflow

      Best for: 10km race training
      Weight: 235g
      Drop: 6mm
      How much? R2 899

      A newer ON Running shoe, the Cloudflow, combines their Helion™ super foam along with a curved heel for ‘better hold, durability and comfort.’
      Basically, they’re going to feel light on the top of your foot, super cushioned underneath and cool thanks to the ventilated mesh. The new rubber traction base will also keep you more stable on slippery wet roads.

      READ MORE: This Is What Running In A Face Mask Does To Your Skin
      8. Nike Air Zoom Tempo Next %

      Best for: Speed training
      How much? R3 899

      Designed to go the distance, this Nike iteration of the cult-followed Next % trainers are the everyday companion for comfort and durability. The visible Zoom Air unit (the round disc) gives springy cushioning while the Nike React technology in the heel is lightweight to help keep your stride as efficient as poss.
      Be aware these are designed specifically for shorter ‘tempo’ runs. Hence the name. If you’re looking for an all-rounder, check out the Nike ZoomX Invincibles below.
      Nike Air Zoom Tempo Next %R 3 899BUY NOW
      9. New Balance Fresh Foam 1080v11

      Best for: Beginner distance running
      Drop: 8mm
      Weight: 230g
      How much? R2 599.90

      Cushioned, stable, lightweight – three words we love to hear when it comes to trainers that’ll more than do the job. A running staple, New Balance Fresh Foam is a style that’s been around for aeons – fortunately for us, they just keep making it better. This latest style has enough support for long-distance runs whilst the foam and cushioning helps you pick up speed too.
      New Balance Fresh Foam 1080v11R 2 599.90BUY NOW
      10. Skechers Max Cushioning Premier

      Best for: Runners on a budget
      Weight: 213g
      Drop: 6mm
      How much? R1 499

      Skechers Max Cushioning Premier shoe adds extra comfort to your run (without weighing you down in the process) while letting tired feet breathe as they work. Cushioned, lightweight and breathable, these gems come in at under R1 500.
      Skechers Max Cushioning PremierR 1 499BUY NOW
      11. Nike ZoomX Invincible Run

      Best for: Injury-prone runners
      Weight: 253g
      Drop: 8.4 mm
      How much? R3 499

      One of Nike’s most popular running shoes for women (The React Infinity Run Flyknit 2) has had a revamp: enter the Nike ZoomX Invincible Run women’s trainers.
      ‘Injury plagues runners of all levels and it can be something that stops people from joining the sport or rejoining post-injury,’ says Brett Holts, VP of Nike Running.
      So what makes these so special? According to the brand, it’s ‘The Nike ZoomX foam, [it’s] our most responsive and soft foam—and we used a lot more of it than you’d find in most everyday Nike running shoes.’ They counteract the instability that comes with extra foam with the ‘rocker’ shape.
      After 12 weeks of testing, Nike found that these trainers had similar results to their predecessors. A study conducted by the BCSMRF showed that runners wearing those shoes had a 52% lower injury rate than those wearing the control shoe. So, if you’re constantly bemoaning a sore-this or a pulled-that, it might be time to invest in some kit that quite literally was made for the job.
      Francesca Menato was a bona fide Infinity React super fan and can attest that this latest iteration is just as bouncy and that the increase of a few grams can’t be felt. Nike wants to ‘make running feel easy’. In these, it’s certainly easier.
      Nike ZoomX Invincible RunR 3 499BUY NOW
      READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
      Best ‘Smart’ Running Shoe For Women
      12. Women’s UA Flow Velociti Wind Running Shoes

      Best for: Neutral runners who like to track their stats
      Weight: 227g
      Drop: 8mm
      How much? R3 499

      Under Armour’s speed-friendly running shoe comes with a personal running coach that when connected to MapMyRun™ tracks your stride length, cadence and pace and coaches you in real-time. As for the shoes, these kicks are designed for shorter, sharper sessions but unlike some running trainers designed for speed work, they still come with decent cushioning. The sole is shaped with a slight rock to propel you with every stride. Why thank you.
      Women’s UA Flow Velociti Wind Running ShoesR 3 499BUY NOW
      Best Road Running Shoes For Women
      13. Saucony Endorphin Shift

      Best for: Runners looking to up the distance
      Weight: 269g
      Drop: 4mm
      How much? R2 799.90

      So. You’ve completed the Couch to 5k app, you’ve been running on the reg and you’re looking to take it to the next level. These are the shoes for you. The Saucony Endorphin Shift promises to make every run feel easier – and it really delivers. How, you ask? The PWRRUN cushioning feels super plush, and the SPEEDROLL technology enhances each and every stride to keep you moving forward.
      Saucony Endorphin ShiftR 2 799.90BUY NOW
      14. Brooks Running Ghost 14

      Best for: everyday road runners
      Weight: 255.1g
      How much? R2 599.90

      Designed for a soft and smooth ride these Ghost 14’s are perfect for road running, with the midsole offering you that easy, comfortable glide from landing to toe-off. The cushioning isn’t too squishy either so you still feel supported and, importantly, won’t even notice the transitions as you run.
      Brooks Running Ghost 14R 2 599.90BUY NOW
      Best supportive running shoes for women
      15. Saucony Guide 14

      Best for: Cushioned support
      Weight: 244g
      Drop: 8mm
      How much? R2 799.90

      Looking for extra comfort when you run? The Saucony Guide 14’s are the kicks for you. Reliable, cushioned, with a fluid feel from heel to toe, you’ll be supported your whole run long. Plus, with reduced bulk, you’ll feel light and free as you stride. Love that.

      *This article was originally published on Women’s Health UK

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      A Lunchtime Workout Session Could Cure Burnout

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      Whether you’re still working from home or have returned to the office by now, the 3pm slump is inevitable. In the morning, we’re efficient, making calls and organising team catch-ups and meetings, sending emails with speed and the kind of sign-off that demands a thoughtful and considered response.
      But slowly, as the day progresses, our energy wanes. And regardless of what we eat for lunch or the number of caffeinated beverages we choose to consume, 3pm comes around it suddenly feels like we’ve aged a decade. Unable to focus, time moves at a glacial pace for those remaining hours of the day and it’s all we can do to drag ourselves home and into bed.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      This mental exhaustion is a common feeling for many but in some good news, it appears exercise might be the cure. As anyone who has been in the slump can attest, getting into some activewear and breaking a sweat is often the last thing on your mind. However, it might just be the thing you need. As a newly-published study by German researchers suggests, exercise can reverse this mental fatigue in just 30 minutes.
      For the study, subjects with cognitive fatigue were grouped into three interventions: 30 minutes of aerobic exercise, 30 minutes of easy stretching and 30 minutes of watching the TV sitcom The Big Bang Theory. The group that cycled for 30 minutes on an exercise bike reported feeling less mentally tired, had improved mood and better perception of their mental capability, and also showed improved ability to take on new tasks. Ultimately, the 30 minutes was seen to restore higher-order executive functions, helping workers to get back online and ready for action.
      As the researchers found, exercise during lunchtime does wonders – not just in the short-term, but for the long-term too. Aside from feeling refreshed post-exercise, you can also combat long-term negative alterations in the brain structure and function that can come with chronic, persistent mental fatigue. The study found that the more fatigued someone felt, the more the 30-minute exercise cycle made them feel refreshed.
      READ MORE: 24 Motivational Quotes To Help You Push Through The Tough Days On Your Weight Loss Journey
      It’s worthing noting, though, that the study only looked at 30 minutes of easy aerobic exercise so it’s not exactly clear what the impact of doing, say, an hour’s run might be on mental stress, or a higher intensity exercise. As Women’s Running suggests, “Since we know that mental stress and physical stress build off each other, it’s likely that if a too long or too intense exercise session puts additional strain on the body, it could contribute to fatigue and not help you recover from it.”
      But despite exercise being an effective mood-boosting tool to overcome mental fatigue and the dreaded feeling of an afternoon slump, studies also show that people often blow off a workout when feeling overwhelmed because they feel the long-term benefits aren’t as important as their immediate need to chill. If this is something you’re guilty of, we’d suggest scheduling in 30-minutes of exercise just as you would a meeting or Zoom call, to hold yourself accountable and ensure you take that time. Because while your mind might be telling you to lounge and chill, exercise is exactly what your body needs to come back feeling energised and invigorated.
      And as the recent study suggests, you don’t need to push yourself. This isn’t a time for analysing metrics on your smartwatch or looking at data, it’s simply about connecting to your body through movement and allowing the tension you’ve built up in the day to release.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Cape Town-based Jessica Naylor, a seasoned fitness trainer (group exercise) best known for her optimistic, high impact energy workouts has compiled a few fun, effective, equipment-free and lunch break friendly exercises. “All these workouts can be done anywhere, provided there is a bit of space. Prepare to tone and burn all in one,” she says.
      Move: Soccer Drill ​Nail it: Tap your foot, then the other foot, knee and then the other knee. Pick up the pace and double the time!
      Move: High KneesNail it: Keep your knees high and the power going, on the spot, in a sprinting motion.​
      Move: Arms For DaysNail it: Stand tall, keep your shoulders behind and tummy tight. Place your arms out horizontally. Palm open and thumb facing the roof. Pulse your arms back and forth. Make small movements and feel the burn!
      Move: Explosive Star ​Nail it: Slightly bend your knees. In one movement make your self into a star shape. Shoot arms and legs out and quickly bring yourself back to the starting position. Repeat this movement 20 times. Hello cardio!
      Move: Jump For Joy ​Nail it: Point on your toes. Arms stretched up above your head and bounce away!​
       Move: Quick FeetNail it: Make sure your feet are directly under your shoulders. Bend your knees slightly and run on the spot!
      The article Why A Lunchtime Sweat Session Could Be The Cure For Burnout was originally published on the Women’s Health Australia website. 

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