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      10 Ways To Motivate Yourself To Hit the Gym After Work

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      By Ashley Oerman
      Everyone has that moment after a long workday when all you want to do is go home, get into bed even though you totally planned to hit the gym after you left the office. We hear you. So we spoke with experts to round up ridiculously easy tips that double up as gym motivation after a gruelling workday. You can now officially cross your excuses off your list.
      1/ Turn Your Gym Motivation into Office Décor
      Do you decorate your desk with positive affirmations like “Keep calm and carry on” to get you through the workday? It might be a good idea to post some inspirational gym motivation messages around your workspace as well, says Leanne Shear, co-founder and head trainer of Uplift Studios in New York City. You can also tape up images associated with your goals, says Shear. She suggests photos of your favourite fit Instagramer or one of that bikini you’re dying to buy.
      2/ Eat Breakfast
      Setting yourself up for workout success starts within an hour of waking up, says dietitian Wendy Bazilian, co-author of The Super Foods Rx Diet: Lose Weight with the Power of Super Nutrients and an American College of Sports Medicine-certified health and fitness specialist. Even though it’s hours before your trip to the gym, having a smart breakfast will keep your body from depleting its stored glycogen, which you need to stay energised throughout the rest of the day. Eat a solid breakfast with protein, a fruit or veggie and a complex carbohydrate (like whole-grain toast).
      READ MORE: 19 Slider Exercises That Will Make Your Abs And Glutes WORK
      3/ Keep Lunch Light
      Don’t let a food coma get in the way of your workouts. No matter what you’re eating, if you have too much of it, your blood sugar is going to go through the roof and then plummet back down leaving you drowsy and maybe even unproductive, says Bazilian. To fight midday fatigue, eat a light meal like a wrap or salad that features a complex carbohydrate, fruit or vegetable and protein. Also, try to avoid foods with refined carbs or lots of sugar, which can cause you to crash later in the day. Keeping your blood sugar steady will stabilise your energy, help you get more done, and feel awake enough to make it to the gym.
      And get this: When you eat lunch can be as important as what you eat, says Bazilian. Try to eat about four hours before you plan to work out because your stomach takes about three hours to clear out its contents. And if your digestive system is still working to digest your food, it’s using energy that you could be putting towards your workout.
      4/ Pack A Snack
      If making it to the gym four hours after eating lunch is tough for you, make sure you bring a pre-exercise snack to eat about 45 minutes before you hit the road. Since snacks are smaller than meals, this is just the right amount of time for your body to digest most of this snack and use it as energy during your workout, says Bazilian. When you chow down on a small, easily digestible snack consisting of mostly carbs and a little protein, you’re going to have more energy to work harder at the gym, says Bazilian. “It seems a little weird to consume kilojoules before your burn kilojoules, but it’s about the bigger picture,” she says. “You want to feel good while you’re working out and have energy to push yourself.” She recommends an apple with peanut butter or even a latté. Another thing: After your snack, try to get up and move around a bit, says Shear. Getting your heart rate up (even a tiny bit) helps get your blood flowing and keeps you from feeling lethargic, she says. She suggests walking up and down some stairs in your office building or, if you have an office, closing your door and doing a few jumping jacks.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5/ Take Advantage of Your Tech
      Another way to make sure hitting the gym is on your to-do list for the day is to create a calendar reminder on your computer or set an alarm on your phone, says Shear. That little signal serves as a very obvious reminder of your workout goals and can keep you from backing out because you were so busy that you forgot (or “forgot”).
      6/ Change into Your Exercise Gear Before You Leave the Office
      When you switch clothes before you leave work, number one, you’re giving yourself a visual reminder that you’re committed to working out. Number two: You’re making yourself more accountable to yourself and to your coworkers. You’re not going to want to admit that you didn’t work out like you said you were going to, says Shear.
      READ MORE: Is It Better To Do Cardio Before Or After Weight Training?
      7/ And Leave Things at the Office
      If your gym has a location near your office, after you change, leave your work stuff and go exercise with just your gym bag. Shear says this eliminates the temptation to pass up the gym on your journey home because you won’t have your things with you that you need for the night – you couldn’t go straight home even if you wanted to. If your gym isn’t close to work, since it’s summertime, go for a jog or do some interval training near your office building.
      8/ Use the Buddy System
      Instead of making plans to meet up with an old friend over cocktails, schedule a sweat session to catch up. Although you’re probably not going to be chatting it up during a tough bootcamp class or treadmill interval workout, the fact that you’re meeting a friend there will make you less likely to back out, says Shear. Then you can grab dinner after the workout.
      9/ Treat Treats as Gym Motivation
      Go ahead and bargain with yourself. If you look forward to a glass of wine at the end of your day, turn that little treat into a reward for your workout, says Bazilian. No workout? No wine.
      10/ Set the Bar REALLY Low
      If you tell yourself that you have to go to the gym for at least 15 minutes, you’re more likely to go than if you have an all-or-nothing mentality, says Bazilian. “If you make your goal ridiculously easy, it gets you to go. And once you’re at the gym, you might think ‘well, I could probably stay just a little longer,’” she says. Not to mention, it’s totally possible to fit in an effective workout in just 15 minutes – or even five!)
      This article was originally published on www.womenshealthmag.com More

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      19 Slider Exercises That Will Make Your Abs And Glutes WORK

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      Slider exercises are a killer. The discs, also known as gliders, can be replaced with any household object, like a towel or paper plate. What’s key is that you use a smooth surface.
      Sliders are what’s called an “instability surface,” which “forces you to engage your muscles the entire time” to do the move correctly, says Janeil Mason, head trainer at Brrrn in New York, who also has a Masters in exercise physiology. Whether you’re doing the concentric or eccentric part of an exercise (flexing vs releasing), you’re always working. And slider exercises especially work your core and glute muscles during every move, but you can expect to tone your arms and legs, depending on which limb is making contact with the discs. “It’s challenging for everyone—even an elite athlete,” says Mason.
      Another benefit: They’re super-convenient. You can carry them around with you, and use them anywhere—all you need is a floor. “Sliders are also a great way to up the intensity of a bodyweight workout, without adding weights,” says Mason. And, last but not least, they’re cost-effective (you can score a set for less than R100 from MRP Sport.)
      Try out some of Mason’s favourite slider exercises below.
      Time: 10 minutes
      Equipment: Sliders
      Good for: Total body
      Instructions: Choose five moves below. For each move, complete 50 seconds, followed by 10 seconds of rest. Repeat the entire five-move circuit twice.
      Slider Exercises #1: Alternating Leg Curl

      How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. From this position, slide your right leg out until it’s nearly straight, then return to start. Repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: 11 Lat Exercises That Will Totally Sculpt Your Back
      2 Bear Shoulder Tap With Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Return to start. Then repeat on the right side. While bracing your core, extend your legs behind you, until your body forms a straight line from head to feet. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      3 Burpee

      How to: Stand with feet hip-width apart, with sliders under your feet. Drop your body down into a low squat position, with your hands touching the ground. Then slide your feet back, landing in the pushup position. Lower into a pushup, then press back up. Now, repeat the motion backwards: Jump your feet forward to the outside of your hands so you’re in a low squat position, then stand back up. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      4 Cross-Body Mountain Climber

      How to: Get into a pushup position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee toward the left side of your chest. Return to the starting position and repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5 Curtsy Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Keeping your feet in the same position, raise to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      6 Knee Tuck To Pike

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Then, keeping your knees straight, bring your feet toward your arms, ending in a pike position. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 10-Minute Abs Workout That Will Totally Transform Your Abs
      7 Knee Tuck To Pushup

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Complete a pushup, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      8 Lateral Lunge

      How to: Stand with your feet hip-width apart, hands on your hips, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      9 Lateral Lunge With Pulse

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Lift up an inch, then lower back down. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules
      10 Lying Leg Curl

      How to: Lie flat on your back, with your arms at your sides, and heels on top of sliders. Engage your hamstrings, bend your knees, and bring your feet toward your butt. Slowly return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      11 Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, making sure your upper body doesn’t move. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 11 Best Lower Abs Exercises To Add To Your Routine ASAP
      12 Plank Up-Down

      How to: Get in a plank position, with your shoulders stacked over wrists, and feet placed on sliders. Lower one elbow down to the ground, followed by the other. Then, press your right arm into the ground, followed by your left, to lift your body back to a high plank position. Be sure to keep your torso as still as possible the whole time. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      13 Pushup With Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, and lower your body down into a pushup at the same time. Push back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      14 Bear Crawl Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, reach your right hand out, followed by your left until you’re in a full plank position. Then, bend your legs and slide your feet forward, until your knees nearly touch your chest. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      15 Sliding Pushup

      How to: Place your hands about shoulder-width apart on the floor, with sliders underneath. Then extend your legs behind you, so your body should form a straight line from head to heels. Keeping your core tight, slide your hands to the side, and immediately lower your body toward the floor. Press back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      16 Lateral Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, as you push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your knee bent, slide your right leg back to meet your left. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      17 Reverse Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your left knee bent, bring your right leg to meet it. Slide back, until your knees are 90-degree angles. Push through your left foot to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      18 Twisted Lunge With Tuck

      How to: Get into a lunge position, with sliders under your feet. Then, press your right hand into the ground next to your leg, and twist your body open to the left, with your left hand in the air. Maintaining this position, bring your right leg in to meet the left, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      19 Reverse Lunge With Twist

      How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      This article was originally published on www.womenshealthmag.com  More

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

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

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      11 Best New Running Shoes That’ll Inspire Your Next PB

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      We know what you’re thinking: another pair of running shoes? Sure, running shoe releases claiming to make you (almost) as fast as Caster Semenya drop what feels like every day, but hear this: getting the best new running shoe for your needs only means a better workout.
      Not only that, but running shoes are meant to be replaced regularly (around every 650km – 800km), to protect the health of your feet. We’ve scoped around to bring you the newest running shoe drops in 2022 (so far), along with how they’ll support your next PB.

      If You Want To Hit The Road
      Puma Eternity Nitro
      If you need stability, Puma’s runGUIDE tech keeps your foot in check and centred as you hit the ground. It’ll still feel lightweight, though, with a midsole that cushions your feet without feeling like a cement brick.
      Puma Eternity NitroR 3200Buy It
      New Balance Fresh Foam 1080 v11
      This shoe looks so good and comes in so many colourways, you’d be forgiven for wanting to wear it on a night out. The Ultra Heel tech gives you that support for long slogs, but the sizing option gets bonus points: you can select the shoe size and a desired width, for those of us with wide – or especially narrow – feet.
      New Balance Fresh Foam 1080 v11R 3099 Buy It
      adidas Solarglide 5
      Ever the #sustainablebae, adidas made this shoe in collaboration with Parley For The Oceans to recycle ocean plastic for 50% of the shoe. You still get that trademark BOOST tech that returns energy from the strike back to your foot, and it just looks hella cool.
      adidas Solarglide 5R 2499Buy It
      Asics GlideRide
      Asics’ trademark FLYTEFOAM™ tech, along with GEL™, protects your foot from fatigue by delivering great cushioning, so you keep going for longer. Notice the way this shoe is curved? That’s specifically to reduce excess ankle movement, lower strain on the calf and keep you moving forward.

      READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN 

      If You Want To Hit The Treadmill
      Under Armour HOVR™ Sonic 5
      These beauties will make every run better and better, thanks to its Connected Footwear tech that syncs with the UA MapMyRun app. Get real-time feedback as you run, plus they’re flexible and breathable.
      Under Armour HOVR™ Sonic 5R 2499Buy It
      Hoka Kawana
      The Kawana is named after the Sunshine Coast’s famous beach break in Oz, and just like that flexible surfer lifestyle, this shoe is specifically designed to take you from a run to the gym floor (Sweat1000 addicts, we’re looking at you!). A wide base supports your foot for lateral movements while responsive cushioning has your back on repetitive strikes.

      Asics METARACER™ Tokyo
      If you’re a treadmill runner who loves a good speed session, try the lightweight Metaracer™ Tokyo. The chunky GUIDESOLE™ is not only a lewk but allows for that toe-spring jump you need when going super fast. A carbon fibre plate inside the shoe propels your forward, in case you’re racing the cute person on the treadmill next to you.
      Asics MetaRacer TokyoR 3500Buy It
      READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

      If You Want To Hit The Trail
      Hoka Tecton X
      Hoorah for major footwear tech that remains lightweight, especially when you’re praying to the deities that your ankles don’t roll on yet another unexpected loose rock. Hoka’s first trail running shoe has grippy outsole (be gone, dodgy pebbles!) and über cushy responsive foam base to keep you comforted in the great outdoors.

      Nike Pegasus Trail 3 GORE-TEX
      The same beloved Pegasus shoe, but with extra bells and whistles (tough traction and improved midfoot construction) to keep you stable on rough terrain. This one is great for neutral runners, and we gotta say – we love a waterproof shoe!
      Nike Pegasus Trail 3 GORE-TEXR 2999,95Buy It
      READ MORE: The Ultimate Training Guide For Your Gut
      K-Way Apex Trail
      A recycled mesh upper and insole gets a serious vote of confidence, plus the insole tech is orthopaedic-focused to support your rough-and-tumbles on the mountain. At such a great price, it’s also the perfect entry-level shoe for those of us dipping our toes into trail running.

      Hi-Tec GEO-Trail Pro
      Are you a constant toe-scuffer? This running shoe takes this into account by reinforcing the forefoot. It’s also kitted out with a shock-absorbing rebound layer (great for downhill sprints), EVA foam for speedy ascents., and a secure lacing system so you’re not sacrificing valuable PB time on flyaway string.
      Hi-Tec GEO-Trail ProR 1299Buy It

      READ MORE ON: Fitness Advice Fitness Gear Running Running Tips Trail Running More

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      Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First

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      Lots of jumps and twists with little rest can torch kilojoules and rev your metabolism. But they can also lead to sloppy fitness form, says corrective exercise specialist Michael Rosengart. Combined with extra pressure on your joints from the explosive moves, this leads to a spike in joint instability, as well as all-caps pain – knee pain (from cartilage damage), torn ligaments, shoulder pain (due to a tear or impingement) and chronic lower-back problems.
      READ MORE: 5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout
      Offset all that impact with this prep sesh from Rosengart before every class. By focusing on the joints that take the most hits, you can bang out more reps with less strain and at a faster pace, he says. Win-win.
      1. Wall Foot Stretch
      Why: This move helps activate the muscles and stimulates bloodflow, leading to a better workout and legs with a can-do attitude.
      How to: Stand near a wall with the toes of one foot a few centimetres up the wall and your heel on the floor. Step towards the wall, keeping your foot flexed, to stretch your ankle and calf. Hold for 30 seconds, then repeat on the other side.
      2. Squat Hold
      Why: Squats employ your back, core, butt and of course, quads. Prep them before hand with a weights-free hold to alert them to the impending action.
      How to: Stand with feet hip-width apart. Push your hips down and back until your thighs are parallel to the floor. Hold for 10 to 30 seconds, then reverse the movement to return to start. Do three to five reps.
      READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      3. Single-Leg Deadlift
      Why: On one leg, your sense of balance is challenged, along with your core.
      How to: Stand with one knee bent and lift your other foot off the floor. With a flat back, hinge at your hips and lower your torso as you lift your raised leg in the air. Reverse to return to start; do five reps. Repeat on the other side.
      Want more? These are the 10 best bodyweight abs exercises of all time. Plus: everything you need to know about the viral 12-3-30 treadmill workout on TikTok.
      This article originally appeared on www.womenshealthmag.com

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      5 Absolutely Insane Body Benefits Of A Spin Class

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      Indoor cycling has changed the exercise game as it boomed into a fitness culture worldwide. Indoor high-intensity spinning classes that promised a meditative experience exploded all over the U.S., with people swearing by the benefits of a spin class extending past body gains.
      Young or old, fit or not, the benefits of a 40-minute spin class promise to burn that fat, prevent unwanted injury and tone those muscles all in one. Writer Grethe Swart put it to the test by taking five 40-min classes per week, and the results are pretty astonishing…
      1. Say Goodbye to 500 calories (2 000kJ) in 40 minutes
      Not everyone enjoys running for hours on a treadmill in the hope of shedding that guilty weight. According to Spinning Instructor News, the average individual is likely to burn up to 500 calories (or 2 000kJ) during a 40-minute spinning class! (That’s roughly four cupcakes that are ditched for good). Translation: going to spin class regularly can help burn calories to lose weight.
      2. Lower risk of injury and embarrassment
      Training on a stationary bicycle ensures a low-impact workout that’s far easier on your joints and reduces the risk of injury. Bonus: apart from avoiding embarrassment (after tumbling off the treadmill a la Taylor Swift), you’ll also look super-professional and in control of your workout (All hail stationary equipment!).
      READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN
      3. Less thinking, more fun!
      Gone are the angst-riddled nights of planning your workouts… and never sticking to them – there’s that guilt again. Not only does a 40-minute spin class save you time, but it also allows you to free your mind and transport your body to a peaceful place, without having to look at a piece of paper and lose count of those reps. Your sole task? Listening to the voice of the instructor, who serves both as a therapist and personal trainer – another two-for-one win! Everyday obstacles can now be tackled effectively after a powerful 40-minute workout that doubles as a stress release.
      READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
      4. All-in-one exercise
      Spin classes are usually divided into four types of exercises: speed, endurance, power and combination, which are scheduled throughout the week on different days and at different times. This allows you to integrate all the important aspects of training into your weekly fitness regime without having to switch equipment or ask the regulars for help (all the time). For best results: mix it up! This way, boredom can’t touch your fun workout.
      READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
      5. Firmer everything!
      Once committing to the spinning regime, your entire body will slowly but surely start to firm up. A spin class is an ace low-impact high-intensity interval training (HIIT) class,  meaning you’ll fry fat by cycling, melt away the kilojoules and build muscles – all at the same time! According to Spinning.com, a 40-minute indoor spinning class class targets the large muscle groups (calves, hamstrings and thighs) in your legs to shape up fast, whilst strengthening the abdominal muscles, necessary to maintain your upper body rhythm.
      If 40 measly minutes come with this many advantages, then spinning is winning! Great minds ride a bike #JustSayin’

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      in fitness and body

      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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      in diet and nutrition

      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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