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    Step Into Your Best Shape With The WH Walking Challenge

    Starting a new exercise programme can be daunting. We get that! And it’s why we’re so excited about the Women’s Health Big Book of Walking Workouts, which proves once and for all that you don’t have to overhaul your entire life to meet your weight loss and fitness goals – you simply have to put one foot in front of the other.

    The WH Walking Challenge is a six-week programme that gives you weekly walking targets, plus workouts to keep you strong and fit. Let’s get moving!

    How To Get Started

    All you need is a good pair of walking shoes for major fitness gains! But following a few basic tips can make your walking challenge experience a whole lot more comfortable and enjoyable.

    Eat a small snack before you set out. To eat or not to eat before exercise is a matter of personal preference, but a big breakfast will likely weigh you down and you don’t want to get a stitch! Have a small snack, like a banana, a small yoghurt or half a slice of toast with peanut butter, and save brekkie for when you get home.

    Drink a glass of water. Your body will be dehydrated after a night’s sleep so drink one glass of water to keep you hydrated during your walk, but not desperate for the loo!

    Start slowly. Because walking is a low-impact activity, there’s no need to do a long warm-up. Simply start at a slow pace for five to ten minutes and pick it up once your body has warmed up.

    Wear reflective gear. If you’re new to walking on the road for exercise, make sure you wear bright and preferably reflective clothing. It’s still gloomy in the early mornings.

    READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss

    Find Your Fitness

    When you start the walking challenge, it’s good to know your fitness level so you can see how you improve over time. Dr James Rippe, a professor of biomedical sciences, developed the following formula to help walkers assess their fitness by age. Walk 1.6km (a mile) as quickly as you can, then compare your time: If you exceed the ideal time for your age group by three to six minutes or more, you’re not in the best shape aerobically. But don’t worry; just keep walking. Exercising consistently can lower your time.

    Under 30 years: If you can walk 1.6km in 13 minutes or less, you’re in great shape!

    30-39 years: 14 minutes means you’re in good cardio health!

    40-59 years: 14-15 minutes means you’re in peak condition.

    60-69 years: 15 minutes is an excellent pace!

    70+ years: If you can walk it in 18 minutes or so, you’re very fit.

    The WH Walking Challenge

    Follow the six-week plan below, designed by international trainer Leigh Crews, to get fitter and tone up your legs, tummy and bum. If you don’t have access to hills or stairs within your 5km radius, do a brisk pace walk for those sessions instead. Print this plan or screen grab it and save it on your phone for easy access.

    Jiggle-Blasting Strength Moves

    Do these in addition to your walk on days 3, 5 and 7 of the walking challenge. Use your walk as your warm-up, then do these moves when you get home. A set is 8-12 reps unless otherwise indicated.

    Glute Bridge

    How to: Lie on your back with feet flat against the floor and knees bent. Squeeze your glutes and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders. Pause at the top, then lower back down to the starting position.

    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.

    Lying Hamstring Curl

    How to: Start lying on back with knees bent, feet on top of a towel or paper. Engage core, then press into heels and squeeze glutes to raise hips toward the ceiling. Hold the position as you extend legs to straight. Reverse the movement to return to start. That’s one rep. 

    Weighted Fire Hydrant

    How to: Get on all fours on top of your mat. Tuck a two to six-kilo dumbbell in the crease of your right knee. Keeping that leg bent at 90 degrees, lift it out to the side, stopping at hip height. Return to start. That’s one rep.

    Heat It Up Hill Walk

    This workout incorporates inclines and specific intervals to help target your glute muscles while you walk. If you don’t have access to a hill or stairs, simply swap these sessions in the walking challenge for brisk-pace walks instead. You’ll still score major benefits!

    How It Works

    Walk for 30 minutes, hitting a hill, bridge or stairs if you can. Time how long it takes to go up a hill or staircase, then recover by walking on level ground for about half that time. For instance, if you took 40 seconds to get up a hill, recover for 20 seconds. Timing doesn’t have to be exact, but this is a good gauge. If you don’t have access to a hill, power walk as fast as you can for the incline parts, then slow your pace for the recovery.

    Follow this pattern for your 30-minute walk:

    PART 1: 5 minutes; Easy pace, like you’re window shopping

    PART 2: 5 minutes; Flat walk at a semi-brisk pace, like you’re walking with purpose.

    PART 3 (Repeat 5 times): 1:30 minutes incline or fast power walk; 1 minute flat or semi-brisk recovery walk. *Note: If your incline takes less than 1:30 minutes to the top, keep going up and down for this amount of time then walk on the flat for the recovery minute.

    PART 4: 5 minutes; Easy pace, like you’re window shopping

    Butt Shaper Walk

    Do this 35-35 minute routine on the stipulated days in the walking challenge programme, focusing on squeezing your bum. Try to keep that contraction in your glutes as you walk.

    READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

    How It Works

    Start walking at an easy, window-shopping pace. Gradually increase to a brisk, late-for-an-appointment pace over the next 10 minutes.

    Now stop walking and do drill 1 for 20 seconds. (Each week, add another 20 seconds until you’re doing the drill for a full five minutes by week 6.)

    Walk briskly for 5 minutes, then do drill 2 for 20 seconds. Follow this pattern until you’ve done all drills, each time followed by 5 minutes of brisk walking.

    After the last drill and subsequent 5-min brisk walk, stroll at an easy pace for four minutes.

    Drill 1: Speed Skater

    Stand with feet shoulder-width apart. Sweep your left leg out to the side and jump. In one smooth motion, land on your left leg in a partial squat and swing your right leg diagonally behind you (shown). Then leap to the right, sweeping your left leg behind you. Continue jumping side to side until time is up.

    Drill 2: Long Lunge with Reach

    Take a long step forwards with your left leg (about 60 to 90cm) and bend your knees as you simultaneously lean forward from your hips and reach as though setting something on the ground next to your front foot. Press into your left foot, pull your hands back and stand up with feet together. Switch sides and repeat drill until time is up.

    Drill 3: Single-Leg Step-Down

    Stand with your left foot on a step or curb, right leg hanging off. Bend your hips and left knee to lower your right foot, gently tapping your right heel on the ground. Press into your left heel and straighten your leg, then repeat until halfway through the set. Switch legs and continue until time is up.

    Drill 4: Heel Walk

    Raise your toes off the ground and walk so you’re balancing on your heels only. Take short, quick steps and swing your arms naturally. Your pace will probably be slower than normal. Continue until the time is up.

    Extracted from the Women’s Health Big Book of Walking Workouts. More

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    Grab Your BFF For This Fun Buddy Workout That Tones *Everything*

    Working out in summer can be as leisurely as you want it to be. You can spend an hour or more if that’s your idea of fun. But if a packed schedule or the idea of lazing by the pool is your priority, you’re going to need an action-packed high-intensity workout that works as hard as your calendar is. Enter: a power-packed buddy workout that you can do with a friend. Because who doesn’t like a bit of company?

    The buddy workout

    Our total-body buddy workout— designed by trainer Ashley Borden—will help you tap into the science-backed source of better results: having a friend while you sweat. It consists of five mini-challenges, which make up a circuit that will strengthen your arms, shoulders, and back, sculpt your thighs and glutes, tone your core, and boost your cardio endurance. The buddy workout was created to hit sticking points that you might struggle with or rush through if you were on your own. (All of the exercises can technically be done solo, but you’ll find that banging them out as a twosome takes it to a whole new level, especially when you’re feeling more social in summer).

    If you and your buddy have different abilities, no worries—we’re one step ahead of you. The plan is completely scalable, so you never have to worry about anyone being left behind. Sounds like a vibe? Let’s get to it.

    1. Partner Pull-ups

    Loop a resistance band around a chin up bar; place knees in the loop and grab the bar with an overhand grip, arms completely straight (1). Bend your elbows and pull your shoulder blades together to pull your chest toward the bar (2). Slowly return to start. That’s 1 rep. Before you begin, start a timer. Do 8 reps, then rest for the remainder of the minute. At the start of the next minute, repeat the same pattern. Continue for a total of 8 minutes.

    READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

    2. Team Burpees

    Stand with arms at sides (1), then squat (2) to place hands on floor and quickly jump feet back into a push-up position; bend elbows to lower chest toward floor (3). Reverse movement to return to standing. That’s 1 rep. Do 25, keeping tempo with your partner. If either person needs to pause, hold a glute bridge together until both are ready to start again.

    READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

    3. Tempo Step-Downs

    Stand on box or bench, feet together and hands on hips (1). Slowly bend your right knee to step down and touch the floor with your left foot (2). Quickly step back up to the starting position. That’s 1 rep. Switch legs and repeat on the other side; continue alternating, keeping pace with your partner, for a total of 40 alternating step-downs.

    4. Overhead Plate-Hold Challenge

    Grab a heavy-weight plate and hold with both hands at arm’s length. Keeping legs straight and core tight, raise weight directly overhead, arms next to ears (A). Face each other and compete to see who can hold the longest.

    READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

    5. Follow-The-Leader Cardio

    Agree on a piece of cardio equipment (bike, rower, skipping rope, speed runs) and grab two next to each other. Partner A sets a pace that’s challenging for both to hold for one minute. Rest one minute. Partner B sets the pace for one minute. Rest one minute. Continue for 16 more minutes.

    This story was written by Jen Ator and was first published in Women’s Health Magazine in March 2019. More

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    This Totally Explosive Workout Will Help You Burn Fat In No Time At All

    Want a shortcut to fat burning? Two words: progressive plyometrics. This total-body explosive workout from Shaun T, Insanity creator and author of T Is For Transformation, includes lots of jumping (the plyometric part) and builds in intensity (the progressive part) to give you great results fast.

    The routine gets harder as your body “wakes up” on a neuromuscular level. In other words, as you warm up and become more coordinated, you’re better prepared for the next move. Plyos (any explosive workout) spike your heart rate to burn serious kilojoules while activating your fast-twitch muscle fibres to improve strength. Because your upper- and lower-body muscles are working in tandem, your deep core muscles fire over time.

    The Workout

    Time: 15 MinutesEquipment: None

    Instructions: Do this circuit in order, performing each exercise for one minute before moving on without resting. After you’ve completed all four moves, rest for up to one minute, then repeat twice for three total sets. Let the fat-burning begin…

    READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

    1. Back fly with alternating knee-up

    Stand, then jump your feet out slightly wider than your shoulders as you bring your arms out to the side to form 90-degree angles, squeezing your shoulder blades together (A). Hop on your left leg as you lift your right knee up to your torso; bring your elbows toward your thigh (B). Lower your leg; repeat on the other side. That’s one rep; continue alternating.

    2. Lunge with core rotation

    Start in a lunge, with your right leg bent at 90 degrees and left leg extended behind you, and place both hands next to the inside of your right foot (A). Lift your torso as you bring your hands to shoulder height and twist to the right (B). Lower your hands to return to start; repeat on the other side. That’s one rep; continue alternating.

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

    3. Sumo squat jump with alternating punch

    Start in a sumo squat with your feet wider than your shoulders and your toes pointed out, elbows bent and palms facing you just below your chin (A). Jump off the floor as you push your left arm directly in front of you (B), then bring your hand back toward your face to return to start. Repeat on the other side. That’s one rep; continue alternating.

    4. Jump lunge to squat

    Start in a lunge with your left leg in front and knees bent at 90 degrees, elbows bent (A). Jump as you switch your arms and legs, landing in a lunge with your right foot forward (B). Jump to bring your feet parallel as you lower into a squat; touch the floor (C). Step your left foot back; repeat on the other side. That’s one rep; continue alternating.

    READ MORE: A Quick Resistance Band Arm Workout You Can Do At Home

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

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    What Is The 75 Hard Challenge—And Is It Safe? Trainers Break Down The Pros And Cons

    If there’s one thing I love, it’s a challenge. But some are a little more extreme, especially when it comes to kickstarting a health and wellness journey. You’ve likely seen the 12-3-30 treadmill workout and Dukan Diet trending on social media, for instance. But today’s viral obsession is: the 75 Hard Challenge.

    If you aren’t familiar, this 75-day plan boasts to “permanently change your life,” starting from the inside out with a special focus on mental toughness and commitment, says Gina Newton, a certified personal trainer and holistic body coach. Unlike other nutrition plans or fitness regimens, 75 Hard is less about specifics and focuses more broadly on self-improvement with six arbitrary “rules,” she explains.

    With 1.3 million hashtags for #75hard and over a billion views on TikTok, it’s natural to wonder if 75 Hard is safe, effective and worth your time. “Some people thrive on rules and this sort of strict challenge, but if reading the rules sends you into an emotional frenzy, it may not be the best challenge for you,” says Cara D’Orazio, a certified personal trainer and group fitness instructor.

    Meet the experts: Cara D’Orazio is a certified personal trainer, group fitness instructor and founder of C.G.M Fitness, Inc. Gina Newton is a certified personal trainer and holistic body coach.

    Intrigued? Keep scrolling for everything you need to know about 75 Hard—including the rules, benefits and potential risks.

    What is the 75 Hard Challenge?

    The 75 Hard Challenge was created in 2019 by Andy Frisella, a public speaker, entrepreneur and podcast host. At its core, the system is slated as a “transformational toughness program” that combines elements of nutrition, fitness and self-improvement, explains D’Orazio. It’s not a specific diet or exercise plan, but rather an “Ironman for your brain,” per the 75 Hard website, that focuses on five main pillars:

    Nutrition

    Movement

    Self-evolution

    Hydration

    Mental discipline

    To break it down a bit more, Frisella explains that he developed the challenge for mental toughness and discipline.

    “The goal is to become immersed in healthy eating and fitness so they become a part of our everyday lives,” says D’Orazio. According to the methodology, if a participant can stick out 75 days of the challenge, they can then apply the mentality to other life situations, ultimately making them less apt to quitting, she explains.

    So why is the challenge so popular, you ask? “The 75 Hard has garnered interest because it can look like a ‘quick fix,’” says Newton. “For 75 days you follow the outline of the requirements and there are many examples from those who have done it showing substantial and/or significant weight loss and physical transformation,” she explains. According to the challenge website, over a million people around the world have successfully completed 75 Hard.

    The 75 Hard Challenge Rules

    The 75 Hard Challenge consists of the following six non-negotiable rules which are intended to be complete for 75 days straight.

    No skip days. The key format of the challenge is that if you skip a day or any of the rules, you *must* start over. Even if you miss one of the five following tasks on a given day, you must restart to day one, says D’Orazio. “This was intended for the sake of not tweaking or compromising the rules, as this can open the door to quitting,” she says.

    Follow a diet. Stick to a diet with zero alcohol and no cheat meals. The diet itself is up to you and can vary depending on your goals, but whether it’s intermittent fasting, keto, plant-based, or paleo, the challenge requires you to follow a set and strict meal plan for 75 days straight, says D’Orazio.

    Complete two 45-minute workouts a day, one of which is outside. Rain or shine, 75 Hard requires one 45-minute workout in the morning and one 45-minute workout in the afternoon. It’s up to you which workout is outside, but the rules state one must be outdoors, explains D’Orazio. “The purpose of this is to get people to commit and not throw in the towel even if conditions aren’t perfect,” she says.

    Drink a gallon of water. This one is pretty self-explanatory, but 75 Hard emphasises hydration and requires a gallon (around 3.7L) of water a day.

    Read 10 pages of nonfiction. In the name of inspiration, education and self-improvement, you’re tasked with reading 10 pages of nonfiction a day, says D’Orazio. And nope, it *cannot* be an eBook or audiobook. It must be a physical copy.

    Take daily progress pictures. Get your camera out because the challenge requires a daily progress pic, says D’Orazio. The full-body photo is intended to track progress and maintain accountability.

    Benefits Of 75 Hard

    Accountability. Because 75 Hard is strict in its rules and structure, it can hold you accountable for its entirety, says D’Orazio. “When the going gets tough, it can help those who would have probably quit stick to a routine,” she says.

    Structure. Given the simplicity of the rules, the structure is easy to follow and understand, says Newton. The consistent structure can also provide a sense of direction and encourage healthy habit-forming behaviour like hydration and daily movement, she adds.

    Holistic approach. The program entails both physical and mental commitment, so it can provide a more holistic or well-rounded approach to wellness, says D’Orazio. As Frisella has previously mentioned, 75 Hard doesn’t sell itself on a single idea or magic solution to health and well-being. Instead, the concept is to reboot your lifestyle and encourage optimal nutrition, daily fitness and self-improvement.

    Customisable. Unlike other challenges or diet plans, 75 Hard offers an element of choice, depending on your goals, says Newton. You choose the diet that best suits you, the non-fiction book you like to read and the exercise you most enjoy. As long as you’re sticking to the six general rules, the specifics are up to you.

    Physical endurance. Whether you’re looking to gain strength, boost cardio, or lose weight, working out twice a day for 75 days straight will improve your overall fitness, says Newton. Not to mention, it fulfils the US Department of Health’s recommendation of 75 to 300 minutes of exercise per week, adds D’Orazio.

    Is 75 Hard Safe?

    Like anything, the safety of the 75 Hard challenge depends on the individual, says D’Orazio. “If the individual is new to fitness, the two 45-minute workouts back to back may be too much in a day and I truly feel one to two days of rest per week is crucial to avoid injury,” she explains. People with heart conditions, chronic illness, or existing injuries should also always consult with a healthcare provider before embarking on the challenge, she adds.

    On top of that, 75 Hard can be a major shock to the system if you’ve never actively or routinely focused on nutrition, hydration, and/or fitness, says Newton. “Listen to your body and change course when you need to, you won’t get in trouble,” she explains. If the plan becomes too hard to follow and you want or need to stop, that’s okay. It doesn’t mean you’re weak, your body just isn’t quite ready for it, she adds.

    Remember that safety is most important. If you’re extremely fatigued and/or have persistent aches, pains, or injuries, stop the challenge and talk with a doctor, says D’Orazio. And if weather conditions are treacherous, stay inside for both workouts, she adds. No challenge is worth an injury.

    It’s also worth noting that those with a history of disordered eating should be cautious with the 75 Hard challenge, says D’Orazio. The program’s strict diet regimen, exercise habits and progress photos could be triggering, especially if you miss a day or rule, she explains. Instead, focus on sustainable lifestyle modifications and find a workout you enjoy.

    Possible Risks Of 75 Hard

    Your mental health may take a toll. This challenge is an all-or-nothing mentality and the average person may not have the time or resources to commit to the six rules for 75 days straight, says D’Orazio. “Psychologically, it can be damaging to get past day 50 and have something unavoidable happen in life and need to start all over again,” she explains. The challenge also perpetuates perfectionism and can lead to negative self-talk or feelings of inadequacy if you don’t make it through all 75 days, adds Newton.

    Extreme lifestyle changes aren’t necessarily sustainable. It may be difficult to overhaul your life and maintain several new habits at once, says Newton. “I don’t think it’s worth it or sustainable,” she explains. You may see results during or after the challenge, but the six rules aren’t necessarily feasible in the long run and could harm your idea of self-worth and progress, she explains. “I am an advocate for long-term solutions to health, not quick fixes.”

    There’s an increased risk of injury. Working out twice a day with no rest days can increase your risk of injury, whether you’re new to exercise or not, says D’Orazio. In fact, research shows that rest days give your body time to repair, rebuild and strengthen itself between workouts.

    The lack of flexibility can cause burnout. The 75 Hard challenge preaches rigid adherence to the six rules and any slip requires you to start over. As a result, the negative reinforcement or pass/fail criteria can add unnecessary stress, guilt and burnout, says Newton. “People need to be kinder to themselves, not harder on themselves.”

    Progress pictures aren’t the only way to measure success. Studies show that placing an overwhelming amount of importance on body image can lead to anxiety, depression and body dysmorphia. “The photos only show the outside and not what’s happening on the inside which is where the transformation really starts,” says Newton. If the pictures make you feel discouraged, toss ‘em.

    It promotes a negative diet culture. Although you’re allowed to select the diet you choose to follow, the concept of cheat days can be problematic, says Newton. “I wish the word ‘diet’ was removed from our nutritional vocabulary and the term ‘cheat meals’ would go away,” she explains. Instead of insinuating that you’re “bad” for enjoying certain types of food, it’s better to view food as fuel and focus on balance, she adds. If you’re concerned about nutrition, talk with your doctor or a registered dietitian.

    This article was written by Andi Breitowich and was first published by WomensHealthMag.com. More

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    How One Woman Lost Half Her Bodyweight – And Kept It Off

    Inspiring stories reach us all the time – stories about grit and perseverance. And this story of how one woman lost half her bodyweight is for sure one of them. Here’s how school teacher Tanya Laubscher lost a whopping 105 kilograms – and kept it off.

    The Gain

    At 157 kg, Tanya Laubscher felt completely out of place in her own body. She’d avoid planes, social gatherings and strategically plotted her movements to avoid looking in mirrors as much as possible. “I think for someone at that size, [there are] struggles and things that they don’t realise. It’s tough to go for a hike with your friends when you’re that big or go on picnics,” says the 34-year-old. 

    Added to that, her health was in jeopardy: she was struggling with Polycystic Ovary Syndrome (PCOS), type 2 diabetes as well as depression. So she saw a doctor who recommended bariatric surgery as the best way to help her lose weight and reclaim her health.

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

    How she lost half her bodyweight

    In March of 2020, Tanya’s journey began with bariatric surgery. Thereafter, she needed to completely overhaul her lifestyle to see results and slim down. To start, she worked with a dietician and opted to cut out refined foods, choosing to down protein shakes in the morning and snack on fruit and healthy foods throughout the day. Since her stomach had shrunk due to the surgery, Tanya prioritised protein and vegetables to give her body the nutrients it needed.

    She followed the advice of her psychologist to deal with emotional eating and identified her triggers, then found ways to avoid or work through them. She also needed to stay active to burn fat stores. To do that, she committed to walking at least 10,000 steps daily and cycled 10 kilometres twice a day on her stationary bike. It was no easy feat, but she kept at it. “[It] was quite difficult in the beginning but as you consistently do it, it does become part of your routine. And as you lose the weight, that also becomes a lot easier to do,” explains Tanya.

    READ MORE: How One Personal Trainer Lost 30kg – And Kept It Off

    The gains

    Over a year and a half, Tanya saw the fruits of her efforts and lost 30 kilograms, then 50, then 75. With each milestone, she made a point to celebrate in different ways. For a big reward, she flew to Cape Town to conquer Table Mountain; her very first plane trip. “That was a big one. I’d never flown before because I was too scared of fitting into the seats,” explains Tanya. Other rewards included getting a new piercing or a new tattoo. 

    Now at 105 kilograms lighter and countless hours spent exercising, Tanya is the happiest she’s been. Not only has she lost over half her bodyweight, but she’s happier, too. She no longer avoids mirrors and can hike to her heart’s content. “I walk and can go everywhere and I move freely,” she says. “And I have this joy! Spending some quality time outside, dancing and not hiding away from the world any more – those are the things that make life worthwhile.”

    READ MORE: Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

    Tanya’s weight loss tips

    Try A Specific Diet

    Tanya found that sticking to a specific way of eating helped her shed kilos. “If those are things that are possible for you, I would suggest applying that to your life.”

    Make Yourself Accountable 

    “Tell people what you’re busy with, why you’re doing it and ensure that your goals are set out for you. Most importantly, stick to them.”

    Set Rewards

    “I made sure to reward myself at the end of every milestone that I hit. It was a big thing for me.” More

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    Cycle Syncing: How (And Why!) To Tweak Your Workouts, Diet And More Around Your Menstrual Cycle

    Until recently, I’d been on some form of birth control since I was 13 (I’m 32 now). Now that I’ve stopped popping a little pill every day, I’m learning that while I may have skipped some of the not-so-fun aspects of a regular cycle (cramps and bloating, anyone?), I also didn’t get to experience the powerful parts, like bursts of energy and strength.

    I also never learned how to support my body through its various shifts. With periods making a consistent appearance again, I want to do all I can to have as pleasant an experience as possible. Enter: cycle syncing, a buzzy concept that has nothing to do with getting your period at the same time as a friend.

    What is cycle syncing?

    Cycle syncing is the idea of matching how you eat, work, exercise and recover to the stages of your menstrual cycle. You may have heard about tailoring your fitness routine to each phase—this is the same idea, but expanded into other facets of life.

    This general practice has been around for a while, but the term itself is newer. Female athletes, coaches and researchers have realised that athletic performance changes with hormonal shifts throughout the month and training can be tweaked accordingly. So, the weeks when a woman has higher stamina may include harder workouts and times marked by less energy are more recovery-focused. (More on this in a minute!)

    READ MORE: Cycle Syncing Sex: 28 Days Of The Best Sex Of Your Life

    What are the benefits of cycle syncing?

    Anyone who has a cycle can benefit, but it’s especially useful for the following issues, says Dr Jessica Ritch, a minimally invasive gynaecologist and medical advisor for Elix herbal supplements.

    Optimising your routine around your cycle can ease discomfort leading up to and during menstruation, like low mood, cramps, diarrhoea, bloating and acne. The result? A happier, more stable you.

    How To Start Cycle Syncing By Phase

    Once you know the stages—menstruation, follicular phase, ovulation and luteal phase—you can adjust your routine. While there isn’t a ton of research on this trend, studies on individual practices as well as anecdotal evidence point to the merits. Here, a map for riding the wave at every stage.

    Menstruation

    Each cycle starts with menstruation (i.e., when you see red). Levels of the hormones oestrogen and progesterone drop, which causes the thickened lining of your uterus to shed and may lead to cramping and bloating. The cells that form the uterine lining begin to break down and flood your system with inflammatory substances called prostaglandins, the culprit behind cramps and inflammation.

    Food Focus

    “It’s important to replenish the nutrients you lose during bleeding,” says Dr. Ritch, so eat foods high in iron and vitamin B12, as well as those with anti-inflammatory properties. When iron levels are low, cramps can be worse, likely because iron helps red blood cells deliver oxygen to muscles. Load up on iron-rich dark leafy greens, nuts, lean red meats, egg yolks, lentils and clams, as well as foods high in vitamin C, such as broccoli, citrus, strawberries and bell peppers, to optimise iron absorption, says registered dietician Melissa Groves Azzaro.

    Consider spicing up your meals and drinks with turmeric and cinnamon, which can tame that internal fire too. High-fibre foods as well as ginger help regulate the dreaded “period poops,” says Dr. Ritch. Also key: Magnesium, found in favourites like dark chocolate and pumpkin seeds, pulls double duty in promoting better sleep and reducing muscle cramping in the uterus and bowels.

    Workout Focus

    When it comes to cramps, “I recommend movement, but nothing strenuous,” says Dr. Ritch. Think: yoga and walking…or whatever feels good. “Recovery is also really important during this time to help with inflammation,” she adds.

    Life Focus

    Women who get fewer than seven hours of sleep or go to bed after 11 p.m. are more likely to experience cramps during their cycle, per a meta-analysis from the International Journal of Environmental Research and Public Health. This is a good time to make adequate shut-eye a must (though it should be all month long, as you know!).

    READ MORE: Pop Quiz: Do You Actually Know What’s Going On With Your Vagina?

    Follicular Phase & Ovulation

    The former starts on the first day of your period (it overlaps with menstruation) and continues until you ovulate. Your body releases follicle-stimulating hormone, which tells the ovaries to grow and prepare eggs for ovulation. Throughout this stage, oestrogen levels climb, leading to a thickening of the uterus to get ready to host the egg. This phase lasts for roughly 16 days and is usually smooth sailing symptom-wise (once you’re past the earlier cramps, etc.).

    Then ovulation occurs as rising oestrogen levels trigger the release of luteinising hormone, which causes your ovary to release a mature egg. This is signalled by a slight uptick in body temp—usually right in the middle of your cycle.

    Food Focus

    Ovulation can be ouch-inducing for some and omega-3 fatty acids may offer relief by decreasing inflammation. Go for fatty fish such as salmon, mackerel and sardines. Not a fan of seafood? Opt for plant-based sources like walnuts and chia. Just one serving two or three times a week will boost your levels almost immediately and throughout the month, says Azzaro.

    Ground flaxseed (2 to 4 tablespoons daily) and mix into smoothies or yoghurt parfaits. This can also help regulate hormonal ups and downs. “This is something I recommend for symptoms of high or low oestrogen, as well as high androgens, as seen with PCOS,” says Azzaro. Flax contains plant-based omega-3s and phytoestrogens called lignans that help balance hormones.

    Workout Focus

    The peak in oestrogen and release of testosterone during ovulation can boost sex drive and energy. The rise in both hormones also increases your pain tolerance, says Dr. Ritch. In other words, this is a great time to pursue heavier lifts, HIIT workouts, or endurance training, since you can exercise harder with more ease. Nice!

    Life Focus

    The later follicular phase, right before ovulation, is the time to really go for it in your career and social life. This is when people typically feel their best, says Dr. Ritch. During this window, many women feel less fatigued on fewer hours of sleep. “Whatever event will take the most energy that month, like a work presentation or a big party, this is a good time to schedule it,” she says.

    READ MORE: Here’s EXACTLY How To Skip Your Period Every Month

    Luteal Phase

    This begins after ovulation and loops back to menstruation—and it’s admittedly “a crappy time for people who have symptomatic periods,” says Dr. Ritch. The decline in oestrogen and rise in progesterone can lead to breast tenderness, migraines, bloating and digestive issues such as diarrhoea and constipation. PMS symptoms start popping up due to an increase in cortisol and a decrease in serotonin. Feeling sad and experiencing trouble with concentration are common during this roughly 14-day span.

    Food Focus

    You feel low, so you turn to coffee, alcohol and doughnuts for a lift, but they can have the opposite effect. The drinks lead to dehydration and the sugary and salty foods fuel inflammation. Instead, reach for high-fibre, slow-digesting carbs like quinoa, grains and potatoes to stay full longer and nix cravings.

    FYI: Vitamin B6 and calcium are your shields against severe PMS symptoms. “You can get calcium from dairy and leafy greens like bok choy and collard greens and B6 is found in salmon, chicken and chickpeas,” Azzaro says. Need additional help? The same nutrition advice for alleviating discomfort during menstruation is handy here too.

    Workout Focus

    Cardio performance tends to suffer during this time due to the spike in cortisol and drop in serotonin. The progesterone rise can lead to water retention that makes you want to curl up in bed instead of hitting the gym. If you want to keep moving, Dr Ritch recommends strength training, walking, or yoga during this time. It’s okay if your body is leaning toward gentler movement or favours recovery. A little push: Know that activity can be beneficial for combating low moods that come along.

    Life Focus

    Staying calm is essential, as cortisol is already higher than normal and research shows that added life stress can contribute to period cramping. So get your favourite restorative rituals on the calendar, whether they’re a call with a friend, a movie night, a group dinner out, or extra journaling or meditation time.

    This article, written by Kristin Canning, was originally published in the May/June 2023 issue of Women’s Health US. More

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    Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

    You already know that cardio is good for you. Research has long shown that revving your heart rate regularly can keep your cells and blood sugar healthy, strengthen your ticker, boost your mood and so much more. Luckily, reaping the benefits is super simple; like, “don’t even have to leave the house” simple. Even without any equipment (or even all that much space), you can score a killer cardio workout at home with just a few moves.

    My go-to bodyweight exercises light up all of the major muscle groups and get my heart pumping. In addition to boosting cardiovascular endurance (meaning I can keep sweating for longer), they also develop agility (which is key for feeling quick and athletic) and core strength (a must-have for anyone who wants to be all-around fitter).

    Though these moves are totally beginner-friendly, make sure to keep your core engaged, back straight and to land from any jumps with bent knees, toes facing forward and ankles flexed.

    You can use these cardio moves to add a little extra intensity to any workout at the gym — or string them together to create your own home cardio workout. Depending on the rest of your workout routine, I recommend doing a DIY home cardio workout at least three times a week.

    Here’s how to turn my go-to moves into a quick (but sweaty) cardio session you can do from your living room with just a timer — and zero equipment.

    Time: 10–15 minutes

    Equipment: noneGood for: cardio, core, lower body, shouldersInstructions: Choose 3 to four exercises from the list below. Perform each for 30 seconds to one minute, then continue onto the next. Once you’ve finished all exercises, rest for 15 to 30 seconds, then repeat for 3 to 4 total rounds.

    1. Lateral High Knees

    How to: Start standing on left leg (knee slightly bent) at bottom of mat facing sideways, right leg bent with knee in line with hip, left arm straight and side and right arm bent, hand in front of chest. Step right foot out and down to the floor while picking left knee up to hip height and switching arm positions. Continue alternating feet while moving to the right for three high knees then reverse the movement to return to start. Continue alternating until time runs out.

    Modifications: Slow this exercise down to nail proper form before speeding up your hop-steps.

    2. Skaters

    How to: From a standing position, shift weight into left foot and reach right hand down to the floor while bending right knee to hover bent right leg behind left leg. Torso should be parallel to the floor and right arm extended straight out at shoulder height. That’s your starting position. Push through left foot to jump laterally to the right, while switching arms to land with right foot planted, left leg bent and hovering behind right and left fingers touching the ground. Continue alternating until time runs out.

    Modifications: To make this move easier on your balance, tap back toes to the floor instead of hovering foot.

    3. Fast Feet With Punches

    How to: Start standing with feet slightly wider than hips, knees softly bent and arms bent with fists up at chin height. Take small, quick, alternating steps with feet while at the same time, extending arms in an alternating pattern to perform quick punches. Continue alternating until time runs out.

    Modifications: To nail the coordination required for this one, start with either just the fast feet or punches.

    READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

    4. Tuck Jumps

    How to: Start standing with feet under hips and elbows bent so hands are straight in front of chest, palms facing down. Engage core, squat down slightly and push off the floor with both feet to jump upwards, lifting knees to tap hands at the top of the movement. Land softly with a slight bend in knees. Continue jumping until time runs out.

    5. 180 Squat Jumps

    How to: Start in a squat position with butt back, thighs about parallel to floor, back flat and arms bent with fists up at chin height. Push through feet and extend arms and legs to jump up off the ground while turning 180 degrees to land in a squat position facing the opposite direction. Continue moving back and forth until time runs out.

    Modifications: Can’t quite jump the full 180 degrees? Break this move down into two 90-degree squat jumps in order to turn completely around instead.

    6. Reverse Lunges with Knee Drives

    How to: Start in a low lunge position with right foot forward and left back, both bent at 90 degrees, torso parallel to floor, right hand on right thigh and left arm extended, fingertips on mat. Push through right leg to take small jump up into air, lifting left knee off the floor and driving it toward chest, while swinging bent right arm forward until elbow is in line with shoulder. Reverse the movement to return to start. Perform five, then switch sides and continue alternating until time runs out.

    Modifications: Keep this one simple by skipping the jump at the top of the move and just coming up to stand and balance on right leg.

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

    7. Plank Knee Tucks

    How to: Start in a plank position with hands below shoulders. Push down into hands to lift hips up and back while bending left leg and pulling left knee in toward chest. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

    Modifications: Scale this move down by skipping the knee drives and shifting just upper body and hips back.

    8. Cross Mountain Climbers

    How to: Start in a plank position with hands below shoulders. Keeping upper body stable, bend right leg and pull right knee towards left arm. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

    Modifications: Keep this one slow and controlled to nail your form before speeding up your cross-body knee drives.

    9. Roll-Up Jumps

    How to: Start seated, knees bent, feet flat on the floor and arms extended at sides just behind butt with palms pressed into mat, fingertips facing forward. Then, roll back onto shoulders, lift hips off the mat and extend legs straight up in the air. Using momentum, roll forward, bending legs to return feet to the floor and pushing through soles to stand and jump straight up off floor, keeping arms extended at sides. Land with bent knees. That’s one rep

    READ MORE: Is It Better To Do Cardio Before Or After Weight Training?

    This article was originally published on www.womenshealthmag.com  More

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    10 Reasons Why Upgrading Your Smartwatch Matters

    Feeling stuck with your trusty X2000 smartwatch from way back when? Well, hold onto your wristbands because we’ve got 10 irresistible reasons to upgrade! 

    I can practically hear your inner sceptic saying, “Another upgrade? Seriously?” But let me tell you, I recently got my hands (or should I say, my wrist) on the Garmin Epix Pro and it was like stepping into the future. Suddenly, my old watch felt as outdated as a Tamagotchi in a world of supernatural, super-smart lifeforms.

    This isn’t just about splurging on a shiny new gadget; it’s about making a savvy investment in your health and overall well-being.

    1. Body Battery 

    You might not know it, but your watch does. The new Garmin can tell you exactly when you need to slow down and rest and when you can go back at it. Proper rest and recovery is vital for your training and getting the most out of your sweat sessions. 

    2. Sleek and Stylish 

    Farewell to the era of chunky wrist bling! This watch is like the undercover style agent of smartwatches. It may look like it means business, but once it graces your wrist, you’ll feel its featherlight charm. With its sleek vibes and the power to don different fashion personas with its customisable watch faces, it’s the fashion-forward chameleon that effortlessly swings from gym mode to glam mode!

    3. Long Battery Life 

    The Epix Pro boasts an extended battery life, which is essential for outdoor adventures that might last several days. This reduces the need for frequent recharging, giving you more time to focus on your activities.

    READ MORE: The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

    4. Multi-Sport Functionality

    The Epix Pro supports a wide range of activities, from running and cycling to swimming and skiing. It provides specific metrics and data tailored to each sport, helping you analyse your performance and progress.

    In Our Pilates Era

    If you’re into yoga or Pilates, this smartwatch offers enhanced metrics that cater specifically to these activities, helping you refine your techniques and achieve better results.

    5. Tailored Fitness Tracking 

    The Epix Pro offers specialised fitness tracking features that cater to women’s health, such as menstrual cycle tracking, which helps in understanding patterns and optimising your training around hormonal changes.

    6. Comprehensive Health Insights

    With features like stress tracking, sleep monitoring and hydration reminders, the watch provides holistic insights into your well-being, helping you maintain a healthy lifestyle.

    READ MORE: The Garmin Fēnix® 7 Pro And Epix™ Pro Are Here

    7. Staying Connected

    Stay connected without being constantly glued to your phone. The watch offers smart notifications, allowing you to keep track of important messages, calls and appointments while on the go. Plus, you can listen to music and use your watch to pay!?

    8. Safety Features

    For added security during solo adventures, the Epix Pro includes safety features like incident detection and assistance alerts, ensuring that you’re always connected and safe, no matter where you are.

    9. Engaging Fitness Challenges

    The watch offers various fitness challenges and competitions via the app, providing an extra layer of motivation to stay active. You can connect with friends for friendly challenges, making fitness more fun and engaging.

    READ MORE: This Full-Body Bodyweight Workout Builds All The Muscle

    10. Customised Workouts

    The watch allows you to create and follow customised workouts. If you have specific fitness goals, it tailors exercises to suit individual preferences and needs. You can download the app, register your watch and get access to a massive library of workouts. 

    Smartwatches On Our Radar

    epix™ Pro (Gen 2) – Sapphire Edition | 42 mm

    Garmin epix Pro (Gen 2)

    The Garmin epix™ Pro (Gen 2) is a top-tier choice for those seeking an advanced GPS smartwatch. Its cutting-edge features and rugged design make it a standout option for outdoor enthusiasts.

    Multisport versatility

    Advanced health monitoring

    Connectivity and compatibility

    It has a built-in flashlight!

    Garmin fēnix® 7S – Solar Edition

    Garmin fēnix 7S

    The Garmin fēnix® 7S is an excellent choice for upgrading your current watch. Its sleek design, advanced features and robust performance are just a few reasons we love it.

    Multi-sport options

    Advanced health insights

    Long-lasting battery

    Women’s health tracking

    Detailed performance metrics

    Polar Grit X Pro Premium

    Polar Grit X Pro Premium

    Designed to conquer any environment, the Polar Grit X Pro combines military-grade durability with sapphire glass for exceptional toughness and scratch resistance. With its ultra-long battery life and precise optical heart rate tracking, it’s a reliable partner for your outdoor pursuits. Offering turn-by-turn guidance and powerful built-in GPS, it ensures you always know your way.

    Exceptional battery life

    Comprehensive health metrics

    Stylish designs

    Robust durability

    Suunto 9 Peak Pro – Pearl Gold

    Suunto 9 Peak Pro

    The Suunto 9 Peak Pro, priced affordably, offers exceptional value for those looking to upgrade their watch. Suunto’s reputation for crafting exceptional diving and water sport timepieces is reflected in this powerful multisport watch, boasting extended battery life and military-grade durability. Furthermore, its sleek, thin and timeless design adds an aesthetic allure to its impressive functionality

    Robust durability

    Exceptional battery life

    Advanced navigation

    Comprehensive health metrics

    Sports mode diversity (over 95 sports modes!)

    The Bottom Line

    The decision to upgrade ultimately depends on your specific needs, preferences and budget, of course. Consider how these reasons align with your goals and activities to determine if you’re due for an upgrade. 

    P.S. If you’re still not convinced, I encourage you to try out the Epix Pro for yourself. You might just be surprised at how much you love it! More