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      Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

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      If you’re a mum-to-be, try this easy pregnancy workout to keep healthy and fit during pregnancy from Cotton On Body. This workout is low-impact, meaning it’s gentle on your body but still gets your heart pumping to stay healthy.

      The Easy Pregnancy Workout

      1. Squats

      Sit back through your heels until your hips are nearly in line with knees (your range may be limited depending on how far you are into your pregnancy). Then stand up straight, pushing through your heels and squeezing your glutes.

      2. Glute Bridges

      Lying on the ground, tuck your heels close to your bottom, shoulder-width apart. Push your hips up all the way, squeezing your glutes as you come up. Hold for 3-5 seconds, then lower back to the ground and repeat.

      3. Resistance Band Rows

      Stand on the band with your feet shoulder-width apart. Lean over with your knees slightly bent, making sure that you keep your spine natural. Pull the band to your chest, squeezing your shoulder blades together. Hold for 3-5 seconds, then slowly release back to starting position.

      4. Donkey Kicks

      Place your hands under your shoulders and knees under your hips, maintaining a neutral spine. Bring your knee in towards your chest then extend out slowly towards the sky with your toes pointed, squeezing your glutes. Try not to rotate your hips too much.

      5. Resistance Band Bicep Curls

      Stand on the band with your feet shoulder-width apart. Slightly bend your knees, with your elbows to the side and arms extended. Curl your arms up to your shoulders, hold for two seconds, then slowly lower down to full extension again. More

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      Get A Perfect Look Around The Clock With The vívomove® Trend Hybrid Smartwatch

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      The Garmin vívomove® Trend hybrid smartwatch gives you a classic analog style and essential smart features such as notifications on your compatible smartphone and Garmin Pay™ contactless payments. Real watch hands move to reveal a hidden touchscreen display. Live better with a full suite of health and wellness tools. This includes Body Battery™ energy monitoring, heart rate monitoring, sleep score and more. The data presented is intended to be a close estimation of metrics tracked.

      READ MORE: The New Garmin Forerunner 255 Series Is A Perfect Match For Racing Addicts

      Stylish 40 mm hybrid smartwatch with a sophisticated analog look, a stainless steel bezel and smart features

      Battery life lasts up to 5 days in smart mode and up to one additional day in watch mode.

      Behind analog-style hands, you’ll find a full-dial touchscreen display. It reacts to your movements and is visible only when you need it

      Stay connected with smart notifications for incoming calls, text messages, calendar view and more when paired with your Apple® or Android™ smartphone

      Know your body better with a full suite of health monitoring features. This includes continuous heart rate sampling, Body Battery™ energy levels, Pulse Ox, sleep score, stress tracking, women’s health tracking and more. This is not a medical device. The data presented is intended to be a close estimation of the metrics tracked. Pulse Ox not available in all countries

      Breeze through checkout lines and select transit systems with Garmin Pay™ contactless payment solution (with a supported payment card)

      Get insights into your everyday fitness; including tracking your steps, floors climbed, calories and intensity minutes. Data presented is intended to be a close estimation of metrics tracked

      Connects with your paired smartphone’s GPS to track outdoor walk, run or bike activities. Includes additional activity profiles such as yoga, strength, cardio and more

      Safety and tracking features include incident detection (during outdoor walks, runs and bike rides) and Assistance. Both of which send messages with your live location to emergency contacts. (with a compatible smartphone; should not be relied on as a primary method to obtain emergency assistance)

      Enhance your style with a stainless steel bezel available in colours to suit every taste and preference

      Effortlessly change your look with 20 mm industry standard quick-release watch bands (sold separately)

      Enjoy the convenience of wireless charging with most Qi-certified charging pads. Sold separately; may not be compatible with upright charging stands or wireless chargers built into vehicles

      So where can I get one?

      Shop this smartwatch here for that classic analog style with wellness tools. More

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      How Embody Fitness takes their training and body transformation to a new level

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      Lifestyle

      by Amy Sessions
      3 hours ago

      Embody Fitness is taking training and body transformation to the next level.
      To understand more, Emirates Woman discusses innovation and staying at the forefront of the industry with Founder James Miller.
      How is Embody Fitness changing the game in terms of fitness and what are the core values at the heart of its DNA?
      Embody Fitness is unique in terms of how closely and scientifically we work with our clients so that we can basically guarantee life-changing results in just a few months now. Our core values always focus on putting our clients at the centre of everything we do. Then having a strong team ethic to ensure our clients get the very best of our team in all areas of our expertise from strength and conditioning, nutrition, recovery, and sports therapy.  Coming to Embody is like walking into your family away from home, we all have each other’s backs and are there to support, encourage, have fun, and achieve amazing results.

      The equipment is state of the art – how challenging was it to define what was needed for a superlative fit-out and to execute that?
      My partner and I have a strong vision for what our facilities need to look and feel like and how they should transport our clients as soon as they enter our doors. We are very design-led and attention to detail is really important to us. So many fitness centres lack inspiration, design, and basic cleanliness and we really want to continue to push the boundaries in terms of what can be achieved. We believe through the combination of a highly professional team through to award-winning design-led facilities means our clients remain inspired and motivated and can achieve the life-changing results they are looking for but never achieved previously.
      You have a recovery suite that focuses on temperature extremes. Why is this key to optimizing the body and mind?
      I am a strong believer in hot-cold therapy treatment having practiced this for a while myself. So we decided to incorporate a state-of-art recovery suite with the latest in infrared saunas and ice baths to bring this experience to our clients.  The latest research is showing so many new and important health benefits I believe most people would benefit their lives from this type of therapy in some way.  From improved muscle recovery, stronger immunity, reduced stress and anxiety, improved sense of well-being, fighting cancer, supporting detoxification and weight loss to improvement in chronic pain and auto-immune diseases there are just so many benefits to be gained.
      What has been the innovation that has changed the game in your life, career or business – and how so?
      Given I am turning 50 soon, I really grew up just ahead of the technology boom, so I would say Apple launching their iPod and then the iPhone changed the way we use to live our lives so much.  When my children see an “old fashion” fixed line telephone or cassette recorder they just laugh, and given how much of our lives exist on our mobile phones these days you can see why.

      What or who is innovative to you and why?
      Someone I grew up with who inspired me with their constant innovation was Richard Branson. He has launched more than 400 entrepreneurial initiatives across so pretty much every sector and has even joined the race to outer space.  A person who is always willing to put themselves in the arena, never afraid to fail, to buck norms, and be persistent in their pursuit to create opportunities for a better world is always going to inspire me in how I want to live my life.
      For more information visit: EmbodyFitness.ae
      February’s – The Innovation Issue – Download Now 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      8 Easy Core Yoga Poses That’ll Fire Up Your Abs

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      Amy Dixon, an exercise physiologist and group fitness manager, has created this workout that builds muscle, improves flexibility, and melts away stress. Big bonus: these core yoga poses will fire up your abs.

      These moves roll yoga and strength into one neat package. They’re so effective because each exercise calls on your entire core and requires balance (thanks to the yoga moves), so your whole body, not just the targeted muscle, works through its full range of motion. Tackle the moves two non-consecutive days a week and you’ll notice sleeker definition – and a calmer mindset – within four weeks.

      Lateral Bend And Reach

      This core yoga pose works the core, shoulders, hamstrings and inner thighs.

      Grab a pair of dumbbells and stand with your feet about 1.2 metres apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

      READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

      Dog Press

      This core yoga pose works the core, shoulders, pecs, lats, back and hamstrings.

      Stand a bit behind a Bosu. Bend into down­ward dog, placing your palms about 12 centimetres apart on the dome and lifting your hips towards the ceiling (A). Place your right hand a metre in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a push-up (C). Step back into downward dog. That’s one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

      Rock The Boat

      Works entire core.

      Draw your knees towards your chest, lift your head and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

      Dive & Roll

      Works back and glutes.

      Place a weighted bar half a metre in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar towards the Bosu as you lower your legs towards the floor (B). Roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      Trainer TipKeep your neck in line with your spine throughout the move.

      Crescent Lunge and Row

      Works back, glutes, hamstrings and quads.

      Grab a three-to-five kilogram dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forwards with your left leg until your left knee is bent at 90 degrees. Lower your torso as close as possible to your left knee, as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set. Do three sets, resting for up to 30 seconds between sets.

      Trainer TipKeep your rowing arm close to your side.

      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

      Tricep Warrior

      Works core, triceps, glutes, hamstrings and quads.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about half a metre behind you (A). Bend forwards from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That’s one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

      Bicep Warrior

      Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet about a metre apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee at 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side. More

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      10 Reasons Why You Should Take Up Cycling In 2023

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      The benefits of cycling finally got their dues during lockdown, when the number of people going for a ride increased by 200% on weekends and 100% on weekdays. 

      I got into cycling, and I’ve never been into cycling in my life. I didn’t even know what cleats were. I really got into it, and I really, really enjoyed it.
      Michelle Keegan 

      Back then, it was all about outdoor cycling. The beauty of cycling (and one of the biggest benefits) is that it takes so many different forms; maybe you’re one of said people who swears by getting outdoors for long countryside rides, while some of you might live for intervals on the Peloton parked in your living room, or the exercise bike at your local gym. Whichever shape your cycling sessions take, know that the benefits of cycling apply to all.

      Here are 10 reasons to consider taking it up in 2023. On your bike.

      1. It’s a low-impact form of cardio

      Loui Fazakerley, a sports performance coach and keen cyclist at It’s Only A Hill, tells us:

      ‘Cycling, as a low-impact workout, is much easier on the joints and your skeletal system than most cardio workouts, like running and HIIT workouts that involve jumps such as burpees. But cycling is still a great cardio workout for your lungs.’
      Loui Fazakerley

      And you don’t necessarily need to get outdoors; one 2019 study in the journal Medicina found that indoor cycling could improve your aerobic capacity, i.e. your cardiovascular system’s ability to provide your working muscles with oxygen, which it then uses for energy. It’s a no-brainer for anyone suffering with, or recovering from, injury. But remember that weight-bearing activities are required for promoting bone density – these include walking and strength training.

      2. Cycling is a great way to sightsee

      ‘A big benefit of cycling is that it gives you a huge sense of freedom. It is a great way to see the city or the countryside, and cover more ground than you can on foot,’ Fazakerley explains.

      3. It’s a mood-booster and stress-reliever

      Cycling is proven to ease stress and anxiety by calming external thoughts and forcing you to concentrate on your cadence and any speed or incline you might be working with. Fazakerley adds, ‘Once you’re confident and proficient on the bike, you can find yourself zoning out into a state of meditation, when out in quiet country lanes or on quiet roads.’

      One study found that the positive mental feelings that come from cycling are largely down to the release of endorphins in your body, which counter the production of cortisol (the stress hormone). The same research also found that cycling outside increased these effects.

      4. It’s a good way to socialise

      ‘Cycling is a great way to meet new people at one of the many cycling clubs across the UK,’ Fazakerley says. ‘Whether you want to ride fast or just want to have great conversation on or off the bike, there is a cycling club out there for you. Rides – more often than not – usually have a coffee stop in the middle, or the end… or both! The coffee is usually accompanied with a slice of cake, too. Remember, a healthy and happy life is all about balance.’

      5. Cycling can help with weight loss

      If you’re a loyal WH reader, you’ll know by now that there are plenty of factors to consider if you want to lose weight: your nutrition, NEAT exercise levels, sleep habits, and stress levels, to name a few. Studies have shown that cycling can also help, by reducing body fat and increasing muscle, which encourages healthy weight management since the more muscle mass you have, the more calories you burn at rest. Other studies have also shown that complementing cycling with sprint and weightlifting can contribute to weight loss, by increasing your metabolism and building muscle.

      You can also read: What You Need To Know About Doing Cycling Classes For Weight Loss

      6. Cycling can be adapted to suit all levels

      As the age-old adage goes, anything once learned and easy to resume is ‘like riding a bike’. So long as you’ve done it before, you’ll be able to do it again, so a big benefit of cycling is that it appeals to both beginners and advanced exercisers. Once you’re back on the saddle, you can adapt your cycling workout to suit your fitness level; go for low intensity if you’re just getting used to it, or try sprint or incline intervals if you’re up for a challenge.

      7. It’s good for the environment

      One benefit of cycling that can’t go without mentioning is its environmentally friendly nature. Recent research found that commuting by bike over car once a day, decreases your carbon footprint by 67%, while it takes approximately 5% of the materials and energy needed to make a car, and a bike produces zero petrol. We rest our case.

      8. Cycling builds muscle

      ‘It strengthens your quads, glutes, hamstrings and calves,’ says Fazakerley. ‘To make sure you’re getting the most resistance, make sure you push and pull down on every pedal with equal effort, rather than pushing down and letting the pedals spring back up. The pushing will activate your quads and the pulling will activate your hamstrings.’

      Change gear for a higher resistance on a standard outdoor bike, or increase the resistance on the notch of an indoor exercise bike to do so. A 2015 study proved that cycling certainly can help increase your muscle mass, but you’ll need to incorporate resistance training in your routine to achieve your full strength potential.

      9. It saves time and money

      If you’ve got this far in the article, it should be pretty clear that the health benefits of cycling abound, but there are practical pros to outdoor cycling, too. For one, cycling as a mode of transport will save you money on all the public transport/petrol you may use otherwise. What’s more, you’ll spend less time sitting in traffic, or queues at car parks, bus stops or train stations. Go figure.

      10. Cycling could help you live longer

      A study published in the journal Sports Medicine showed that those who habitually travel by bike live longer, healthier lives. The review looked at 17 previous studies with a total data set of 478,847 participants and found that ‘casual cyclists’, a.k.a. people who consider cycling a way of life as opposed to a get-fit-quick fix, had a 23% higher chance of avoiding premature death, as well as a significantly reduced risk of cardiovascular illness.

      The article Benefits of cycling: 10 reasons to take it up in 2023 was originally published on Women’s Health UK More

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

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      There’s running, there’s long-distance running and then there’s long-distance trail running. And if hitting the tar or trails for a cheeky 5km wasn’t tasking enough, then tackling this terrain is exactly the kind of torture you will enjoy. But before you head off into the great outdoors, here are some practical tips to bear in mind.

      1. Your Training Should Be A Priority

      Modern trail runners are spoiled for choice when it comes to cutting-edge nutritional supplements, exercise regimes and gear, but speak to any trail runner after a major event, however, and you’ll hear the same tales of runners failing to finish due to altitude sickness, ripped up feet from ill-fitting shoes, or upset stomachs from eating too much of the wrong items at the wrong times.

      “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable”

      To ensure your safety and enjoyment, the very first lesson for new runners is that your race journey doesn’t start when the race starts, but in the years and months leading up to that moment.

      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

      2. Don’t Push Yourself Too Early

      According to Coach Rebecca Johansson who has a PhD in Exercise Science from the University of Cape Town, new runners should be patient and enjoy the journey. “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable and will help keep your breathing and effort sustainable,” she recommends. “As you gain fitness, strength and experience you will feel more confident and comfortable running longer distances.”

      Getty Images

      3. Don’t Try To Do It All Alone

      This applies as much to your preparation for any run – where it will initially be critical for your safety that you follow a more knowledgeable runner who can offer you guidance on-the-fly – as it does to during the race event itself.

      “Having a pacer or supporter can be very helpful in order to make observations on whether you are disorientated or hallucinating, and can help decide if you need to rest, need certain nutrients etc,” explains Coach Rebecca. “For a 160km race, with nine checkpoints along the way, it’s possible to do the race without a pacer. You will need to ensure to restock your nutrients at each checkpoint to have enough until the next point.”

      4. Sign Up For An Exciting Race

      One of the most challenging trail running events is the annual Ultra-Trail® Drakensberg (UTD), in April, with races ranging from 21km to 160km. What it’s really known for, however, is its unparalleled vistas as runners cross the border between South Africa and Lesotho, with the trail incorporating and skirting some of the legendary features of the Drakensberg, including Sani Pass and the Twelve Apostles.

      “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day”

      READ MORE: How Triathlete Vicky van der Merwe Balances Training With Motherhood

      5. Make Sure You Keep A Steady Pace

      Pieter ‘Everyone calls me Pete’ Calitz finished sixth overall in last year’s UTD 100km race. A professional tennis coach, Pete got into trail running seven years ago and participated in several races in his home city of Cape Town and surrounds before he tackled the UTD for a new challenge.

      According to him, the most common mistake he sees on runs is incorrect pacing: “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day. If you can run in the last 20 or 30 kilometres, it’s going to be much better for you than having run fast in the first 30 or 40 kilometres and then literally walking or death-marching towards the end.”

      6. Get Good Miles On Your Legs

      Jo Keppler also ran the UTD in 2022, making the trip from her home on a farm outside Pietermaritzburg with the aim of improving her time in the UTD 160km. Avoiding 2021’s ankle injury, in 2022 she accomplished her goal of a sub-28 hour time, shaving more than two hours off her 9th place finish in 2021, to finish fourth overall this year.

      Your preparation for a new event should preferably take into account both the local terrain and a distance which is related to whatever you’ll be running on race day. Jo left nothing to chance: she and a friend ran 226km along the Drakensberg Grand Traverse over 89 hours without any support a month before the race. “We were up in altitude most of the time, it was very wet on the escarpment and conditions were really difficult. So I think that really toughened me up,” she says.

      “Always have back up plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive”

      According to Pete, variety is key: “To run 100km you have to mix up long runs with a lot of climbing and you have to do some speed, so I just do a mix of some track work once a week and do lots of climbing up the mountain – even if it’s just for beers or coffees – and then every couple of weeks I do some long runs. I did a road marathon before the UTD race which was a way to run 42km.”

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

      7. Prepare For High Altitude So You Have Low Stress

      Preparing yourself for the possibility of altitude sickness is also important in the Drakensberg. “Always have backup plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive which could make you more susceptible to GI distress,” explains Coach Rebecca. “If this happens, you need ‘back up’ food and drinks you can try. Some athletes will rely more on liquid nutrition as a backup, or slow down to get food down.”

      Jo agrees: “A lot of people get quite nauseous. From my experiences you really need to slow it down and drop your heart rate and keep eating, because then people stop eating and drinking and that makes it ten times worse. So I try to eat something every hour on the hour, even if I don’t feel like it.”

      Getty Images

      8. Make Sure You Fuel Yourself Correctly

      Marthinus Stander, the General Manager for the Premier Resort Sani Pass Hotel (a favourite venue for runners tackling the various Drakensberg races due to the location and runner camaraderie there), started road running eight years ago before getting hooked on trail running after moving from Durban to Sani.

      He explains that running in extremely cold and rainy conditions can suppress a runner’s appetite. “You’re so cold that all the blood has flowed to your skin to try to keep you warm in that environment. There’s no blood going to your stomach to process the food that you’re putting into it,” Marthinus says. “So the liquid diet that you’re on for that period works. There’s a bit of comfort in eating a handful of nuts or chewy sweets or a little race bar, but to actually have a sandwich is going to be  hard to get down.”

      According to Jo, nutrition has been a case of trial and error for her, but she feels she’s finding a good balance now. “I use Hammer gels and Hammer bars, which are all-natural. And then I use Maurten drink mix and Tailwind, so that’s like specialised nutrition which you don’t get at the refreshment tables,” she says. “So I’ll carry those and my cashews and dates, and at the tables, I’ll have some fruits, bananas and potatoes.”

      “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role”

      9. Get To Know The Area

      Although trail runners can rarely spend months at their race’s venue beforehand, a site recce to familiarise yourself with the environment and soaking up local knowledge is a good idea.

      Marthinus recommends that runners prepare for new races by studying the actual routes they’ll be running while under less challenging conditions: “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role, especially the pieces I was going to do at night.”

      “A lot of people will come back to do a recce for the UTD next year, and they’ll sit with me and say, ‘Right, how do we get from here to there? How tough is this?” he shares. “I have the knowledge to give to these people and say ‘This is how it works. Let me run with you for 10km or put you in touch with a farmer in that part of town who will allow you to run through his farm to a checkpoint.”

      Getty Images

      READ MORE: Meet Blue Health Travel, The New Water-Focused Jet-setting Trend

      10. Take The Leap

      When it comes to destination trail runs – aimed at all skill levels – it’s easy to see why the Drakensberg region attracts runners from across SA and the world. Whether your breath is taken away by the majestic mountain ranges, the biting cold, the high altitudes or your over-optimistic pace, there is something about the great outdoors.

      Apart from the UTD, two other trail runs in the Drakensberg which are worth investigating are The Giant’s Cup in May and the Sani Stagger in November.

      If all you want to do is just hike these routes and appreciate the beauty at your own pace, that’s also an option with The Giant’s Cup’s ‘Hiking Giants’ event. More

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      in health and weelbeing

      This Actor Turned Fitness Trainer Breaks Down Her Inspiring AF Wellness Routine

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      When she’s not on set starring in Nickelodeon’s That Girl Lay Lay, dancing her way through La La Land, or appearing in cameos on Grace and Frankie, actress, dancer, and fitness instructor Tiffany Daniels can be found teaching her sold-out, high-energy spin classes in LA. While Daniels’ penchant for dancing remains (she was a former Laker Girl and on Broadway), she’s just as involved in the health and fitness industry. For her, wellness is more than LA’s devotion to juice cleanses, cold plunges, and IV therapy. “Everything I do is motivated by my desire to live my life in full pursuit of longevity, love, and success across the board,” Daniels said. “To me, wellness is treating this one life and this one body like a temple and a gift. I am selective with what I eat, where I go, who gets my time, and who gets my glow!”
      Daniels made the commitment to wellness—what she refers to as “preserving the sexy”—years ago, so she doesn’t have to make time for it; it comes naturally. “I don’t know who I am without self-care… Wellness makes me feel good. And when I feel good, I look good. When I feel good, I do good. It is all about making the lifestyle and wellness changes that work for you.” Read on for Daniels go-to wellness rituals that help her “preserve the sexy,” or feel her very best.

      Meet the expert
      Tiffany Daniels
      Actress, dancer, and fitness instructor
      With a background in dance and Broadway, Tiffany loves performing and views teaching spin classes as another outlet for her to perform while helping people reach their fitness goals. Tiffany currently teaches spin classes at premier boutique fitness TRUFUSION in West Hollywood, California.

      Eating a plant-based diet
      When it comes to wellness habits, Daniels’ non-negotiables start in the kitchen. “I have been plant-based for a very long time and it was one of the best decisions I’ve ever made,” she affirmed. “Breakfast is the one meal that I am committed to cooking everyday, no matter what time of the day it is.”
      If you think that plant-based meals involve a lot of time and effort and can’t stack up to their meaty counterparts, Daniels proves otherwise. “My life is busy by design, so most of my meals are simple and quick,” Daniels expressed. “My typical breakfast consists of a plant-based probiotic yogurt parfait with gluten-free granola, blueberries, strawberries, and cinnamon, plus two plant-based, gluten-free breakfast sausages and a matcha latte. Lunch is usually served at work, so I get whatever the vegan option is for the day. 90% of the time dinner is a homemade salad with power greens, bell peppers, mushrooms, cucumber, chickpeas, raw sunflower seeds, olive oil, and a little balsamic glaze. If I need a little more protein for the day, I will add a veggie patty or plant-based Italian sausage on the side.”

      Maintaining a skincare routine 
      While Daniels is never married to any one product for very long, her current skincare line-up includes a few must-haves. “I really like to change things up to allow room for product exploration,” she confessed. “Right now, I am currently using quite a few of the “Youth to the People” skincare products. One of the beauty secrets I discovered on Pinterest is mixing baking soda into my cleanser to add a little exfoliation! The other favorite addition to my skincare routine has been the Solawave Red Light Therapy Wand.”

      Switching up her fitness regimen
      For Daniels, working out is about being strong, and she credits her healthy vegan diet and consistent exercise for feeling (and looking) fit and fabulous over 40. “Physical fitness has also become a huge piece of my identity, so much so that I became a fitness instructor in 2015,” she said. “I make sure to get a 90-minute sweat sesh in at least four times a week, six if time permits.” One of Daniels’ tips for reaching your fitness goals? “Change up the workout routine!” she asserted. “Don’t allow your body and mind to fall into the habit of the exact same thing every day. Variety is the spice of life, right?”
      And, of course, she practices what she preaches. “I teach spin classes, but I also love walking uphill or StairMaster intervals as my cardio,” she shared. “Hot Pilates kicks my a** like no other. I love to lift weights at the gym or take kettlebell classes at my studio. And I gotta get at least one hot yoga sesh in a week or my 42-year-old body screams at me!”
      As for Daniels’ other piece of advice for holding yourself accountable to your fitness goals? Plan out your workouts at the beginning of the week, just as you would your work meetings or beauty appointments. “Put them in your calendar or planner and an additional location that you see every day as a visible reminder,” she suggested. “I post my workouts on my white board in my ‘Command Center,’ another brilliant Pinterest discovery I made! (Look it up…trust me.)”

      Prioritizing daily self-care rituals and supplements
      Daniels is all about wellness from the inside out, and her tried-and-true self-care rituals ensure she prioritizes herself first and foremost. “I have a full supplement routine in the mornings, I light a candle in gratitude every day, I do a 30-minute stretch before I start every workout, I go to therapy once a week, and I lay in the steam room as often as I can,” she described. “I’m working on getting journaling and meditation on my non-negotiable list, but the struggle is real, y’all!”
      While Daniels keeps a back-to-basics approach to skincare, her wellness supplement regimen is another story (her collection would make any wellness girlie envious): plant-based collagen builder, pre and probiotic supplements, maca powder, ground flaxseed, MCT oil, spirulina, sea moss gel, ashwagandha, chlorophyll supplements, Vitamin B12 drops, Vitamin D3 drops, aloe vera juice, and lemons, just to name a few. Daniels admitted that it may seem overboard, “but they all serve a purpose, and baby, I am worth it!” More

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      in fitness and body

      HIIT Things Up With This Simple But Powerful Couple’s Workout

      by

      This full-body high-intensity interval couple’s workout is perfect for pairs looking to torch kilos. Do this workout three days a week for the best results. All you’ll need is a skipping rope and an exercise mat.

      Complete as many reps as you can in 60 seconds, then rest for 20 seconds before moving on to the next exercise. Based on your level of fitness either complete one round (beginner), two to three rounds (intermediate) or four rounds (advanced).

      The HIIT Couple’s Workout

      1/ Skipping And Inchworm

      Your partner starts in a standing position, feet hip distance apart. They then place their hands on the floor and walk them forward until they’re in high plank.

      Your partner then walks their hands back to their feet and stands upright. Skip for 60 seconds while they complete the exercise.

      Make it harder:  Your partner adds a push-up before walking their hands back to their feet and standing upright. Even harder: your partner taps their hands to the opposite toes before walking back and standing upright.

      READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

      2/ Knee-Raises

      Sit facing your partner. Holding each other’s hands, lean back and straighten your legs. Bring your knees towards your chest while shifting your butt to the other side of your partner. Straighten your legs and repeat the process, shifting your legs back to the starting side.

      3/ Skipping And Inchworm

      Repeat exercise one of the couple’s workout, but this time you perform the inchworm while your partner skips. 

      4/ Reverse Lunge And Squat

      Stand facing your partner while holding each other’s right hands. Lunge backwards with your left leg. As you return to standing, drop your partner’s right hand, grab each other’s left hands and lunge backwards with your right leg. As you return to standing, grab both hands and then squat. Return

      to standing.

      Make it harder:  Swap the regular squat for a jump squat. Let go of your partner’s hands as you jump.

      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

      5/ Plank And Jump Over

      Start in plank, keeping your body straight and your core braced. Your partner places their hands on your upper back near your shoulders and jumps side to side over you.

      Make it harder: After jumping over, your partner does a half-burpee (no push-up) before jumping back. Even harder: try a chest-to-floor burpee.

      6/ Partner Leg Raises

      Lie down facing opposite directions with your heads next to each other. Interlock your arms, holding each other under the biceps. Keeping your core muscles tight and back on the ground, raise your legs until your toes touch at the top. Lower back down with control. Repeat. 

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

      7/ Plank And High Knees 

      As your partner maintains a high plank, perform high knees, moving side to side between their legs moving. Swap positions halfway. 

      8/ Partner Roll-Ups

      Sit facing your partner. Roll backwards onto your upper-back with your knees tucked in. Roll forward, returning to a seated position and clap hands. Repeat. 

      Make it harder: As you roll forward, stand up and clap your hands. Sit down and begin again. Try to keep the movement fluid and continuous.

      Download your free 28-day Essential Guide To Self-Care by entering your details below. *Terms and Conditions Apply. More