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      It’s Time For The Virtual Nedbank Runified Challenge

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      It’s time for the Nedbank Runified challenge where runner’s join forces all over the country in aid of Mental Health Awareness month and Runify around mental health. This is the perfect first step towards a happier and healthier South Africa.
      Virtual Goal  
      The Runify challenge, in partnership with the South African Depression and Anxiety Group (SADAG), aims to demonstrate that running (particularly in groups) can reduce stress, depression and anxiety. The goal for the challenge is to collectively run 500 000 km by the end of the month. All you need to do is run as many times and as many kilometres as you can each week to help reach the target. Run for a greater cause, Runify for those around you and let’s get this movement going together, one step at a time.

      Join A Group Run
      The Nedbank Running Club is more than a club and welcomes runners of all fitness levels to unify through running.  Join one of the Runified partners in their respective cities for a 5 km group run.
      Durban 
      Nedbank Runified Durban group run hosted by Cuan Walker, Masibulele Mkhundlu & Nicola Schreuder
      Date: 22 October 2022  Time: 08h00 Venue: The Bike & Bean, Snell Parade, Stamford Hill, Durban, 4025
      Johannesburg 
      Nedbank Runified Johannesburg group run hosted by Tumi Sole & Zinhle Masango
      Date: 25 October 2022 Time: 17h30 Venue: Nedbank Running Club, Modderfontein, Flamingo Shopping Centre (Upper parking Area)
      Cape Town 
      Nedbank Runified Cape Town group run hosted by Amy Hopkins, Caley Jack, Nombulelo Mgabadeli & Graeme Richards
      Date: 29 October 2022 Time: 08h00 Venue: vida e caffè Table Mountain
      Join the Nedbank Running Club on Strava
      From 14 – 30 October 2022, run as many kilometres as possible to help Nedbank reach the 500 000 km goal in the two week period.
      Share your runs on Strava and all social platforms with #NedbankRunified and you stand a chance to win prizes, including Nike vouchers, Nedbank AVO vouchers, and Nedbank Running Merch.
       Visit http://www.nedbankrunningclub.co.za to join the Nedbank Running club in your area, no matter what type of runner you are. 
      If you or your loved ones are battling with mental health challenges, there is hope. Visit sadag.org for free resources to manage your mental health. SMS 31393 and a counsellor will call you back or call 0800 567 567 – available seven days a week, 24 hours a day. SADAG has a dedicated WhatsApp counselling chat line on 087 163 2030 available seven days a week, from 08:00 to 17:00.
      *In Partnership with Nedbank More

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      Eleven First-Time Female Marathon Runners On A Journey

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      Empowering Change 
      In what has become an inspiring insight into each ladies’ deeply personal reasons for wanting to conquer their first marathon, the adidas Beyond Impossible Campaign has unfolded with the aims of empowering and encouraging the female community to lean on the sport of running for the purpose of bringing positive change into their lives. 
      [embedded content]
      The eleven ladies have been on a 16-week training program, under the watchful eye of Kathleen Shuttleworth, a Cape Town based running coach who specialises in middle to long-distance training. And even though the end goal is to complete the Marathon, there’s been a strong focus on building a sense of community, ensuring that the journey has been both supportive and enjoyable despite the challenge. 
      Commenting on the spirit amongst the group, Coach Kathleen said, “It’s been such an honour coaching and getting to know the ladies. Their dedication and enthusiasm to the program have been evident from day one. They’re a truly inspiring group of women, and I can’t wait to see each lady cross the finish line!”
      Zoë Brown, Ncebakazi, Kay, Leatitia, Shaakirah, Tracey, Yentle, Ashleigh, Melissa, Jana and Lenise were followed on their journey with beautifully shot 90 second individual videos, as well as a four-part documentary series detailing the 14-week journey of these courageous women.
      Follow the @adidasZA #BeyondMyImpossible #ImpossibleIsNothing conversation on Instagram, and be sure to keep an eye out for these special ladies along the route on race day – they’d love your support!
      *In Partnership With adidas More

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      How The Women’s Proteas Are Prepping For The T20 World Cup

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      Finally! The Women’s T20 World Cup is almost upon us. After a much-anticipated wait, the women’s Proteas will be competing on home turf against the best in the world. The opening match will take place on February 10th 2023 (SA takes on Sri Lanka for the first game) and tickets will be going for as low as R60.
      “Since I made my debut to now, I think the game has become a lot more competitive within the women’s space,” says Protea right-hander Faye Tunnicliffe. “It’s a great place to be to wear the green and gold, especially now we’re gonna have women wearing it in front of the home crowds.”
      READ MORE: It’s Time To Stop Watching The Kids Play Cricket And Get In The Game
      Women’s Proteas: prepping for the game
      The team have a rigorous training programme leading up to the event, with tons of running (sprints and distance runs) involved. There’s running four times a week, with strength training four times a week. There’s stability work involved, too, especially for batters and bowlers, says Faye. “You have to have that core strength and stability in order to perform at your best and avoid injury,” she says. “Also, I think fielding is becoming a lot more demanding within the women’s game. That is becoming a skill within itself. So that you have to be conditioned in order to like take a knock and to dive around and stuff and to recover quickly.”
      For Suné Luus, fitness is a continual journey. “I’ve been on a health journey for a very long time, just trying to be the healthiest I can be,” she says. “So I’m trying to eat very well. I’m trying to condition my body to, you know, sustain me for four weeks of training.” When she’s not on the field, Suné likes to let loose on the bicycle. “I just like take my cycle and I just go wherever… and I live in a beautiful place,” she says.
      READ MORE: Sport Really Can Empower Women — Just Look At Banyana Banyana’s Thembi Kgatlana
      Taking care of their mental health
      The players are also congiscent of how good mental health is and how it impacts every aspect of the game. For Suné, reading and hanging out with her friends is a clutch way to unwind.
      “A lot of the time within professional sport, you need something that takes you away from the game,” says Faye. “Otherwise, if you’re constantly on high alert like you are within a game or within a competition, then you’re just gonna get burnt out.” For Faye, it’s all about taking care of herself – to make herself better for the game. “If you look after the human, you can look after the cricketer,” says Faye. Her method of unwinding? Music. ” I love music. I play guitar. So a lot of the time I’ll sort of just pick up my guitar and play or I’ll read or I’ll call up a loved one.”
      Players will be competing at Newlands, Paarl and Gqeberha. Support your Proteas and grab your tickets here.
      READ MORE: Creating Endless Possibilities For Women In Sport More

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      I Used an Under Desk Treadmill for a Month Straight—Here’s How It Went

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      I used to get 10,000 steps in a day without sparing half a thought. Between walking my dogs in the morning, taking a walk break during the work day, going to a workout class after work, and just generally being out and about during the week, my legs were busy. Then, as is the cause of most life changes in the last two years, COVID hit. I was suddenly confined to a 900-square-foot apartment, and the longest walk I took was from my bed to the kitchen and back. That easy 10,000 steps became a sad 2,000 or, on a good day, 3,000. 
      Soon, that eight-week work-from-home period turned into a forever kind of situation. Don’t get me wrong: I absolutely love working from home. I am more productive, comfortable, and all-around happier than I ever was in an office. The only thing wrong was the drastic dive in my daily activity level. Before long, my up-and-at-’em lifestyle turned into a tired, sluggish one. My body really felt the difference. I lost flexibility, strength, and mobility. I started feeling a lot older than I actually was. When I finally decided to do something about it, TikTok had an answer (because, of course, it did). Enter: the standing desk and under desk treadmill combo that quite literally revolutionized my WFH life.

      @hauskris
      Didn’t even walk half the work day and got in soooo many miles!! #walkingpad #treadmilldesk #standingdesk #wfh #wfhlife #wfhhacks #productivity #treadmill #workfromhome
      ♬ original sound – Kristen

      The moment I searched “under desk treadmill” on Amazon, I started seeing tons of TikToks like the one above. (The algorithm truly freaks me out). Here were all these women strutting through their workdays. I wanted to be just like them. After convincing my husband that the equipment investment would 100% be worth it—and not just sit unused in the corner of our office—I hit “add to cart.” But full disclosure: While I thought I would be just like those women on TikTok, once I got the treadmill in my possession, I was wrong. I didn’t start racking up steps. Instead, I slowly added walking at my desk into my routine as much as possible. And I saw my body and productivity reap the benefits of just a smidge more activity each day. We all gotta start somewhere, right?
      So if you, like me, love working from home but also need to be a bit more active, the walking pad won’t make you that girl overnight. But, it will absolutely help. Need proof? Here’s how one month of using an under-desk treadmill improved my health—mentally and physically—and my performance and productivity at work.

      My Setup

      Don’t get me wrong. I love an aesthetic, beautiful home office as much as the next person. But if you’re going to dive fully into an ergonomic lifestyle (and trust me, your body will thank you if you do), you have to sacrifice a bit of style. However, I love pretty things way too much to completely ruin my home office vibe. So, I searched high and low for the perfect desk and walking pad for my office. Here’s what I landed on: 

      Comhar All-in-One Standing Desk
      I love how sleek and unassuming this desk is. Plus, it packs so much utility in a small frame that I don’t know if I’ll ever be able to live without it. The programmable height settings, USB charging ports, and storage drawer are a big step up in functionality from my old desk.
      2 colors available

      2 in 1 Folding Treadmill
      I can’t lie. This treadmill is pretty big and hard to put out of sight. But the point isn’t to look pretty here. It’s to help you sneak more movement into your days. This option comes in a ton of colors to fit your aesthetic and is a relatively affordable option compared to others in the market. I haven’t looked back once since I ordered it.
      7 colors available

      Versa 3
      I put a Fitbit on for the first time in 2018 and haven’t been caught without one since. I love seeing and tracking the data from my different workouts—like steps, calories, and heart rate zones. It helps me tangibly work towards my workout goals and keep me on track. Bonus: Because I’ve been using a Fitbit for so long, I can really see just how far I’ve come in terms of my overall fitness, which is a huge boost whenever I feel stuck in a rut.

      Week 1

      I went all in on day one and walked nonstop for a full hour. It was so easy to fit it in during a meeting that I was mostly listening to rather than leading. However, that was the only day I went as hard as I did. For the rest of the week, I walked for about 30-40 minutes during meetings each day. But to my surprise, that still brought in a ton of extra steps I wasn’t getting before. Even better, walking made those meetings absolutely fly by. I was more energized throughout the day. (Take that, midday slumps.) I just felt good by being slightly more active. Hate to break it to you all, but it turns out moving your body does make you feel better.
      This week had a minor setback on Thursday, though. I had a migraine and couldn’t bring myself to stand up for too long, let alone go on a walk. I set out at the beginning of the week to dive in and walk every single day. (Heck, I thought I’d get at least 15,000 steps each day). In retrospect, that was a tad ambitious. But this first week served as a reminder of two crucial things: It takes time to build a habit, and I need to give myself grace.

      Week 2

      After watching more and more people share how they used their walking pad at home on TikTok, I decided to make one key change to my routine: I’d wear my Fitbit on my ankle rather than my wrist to track my steps more accurately. This was especially important because I found that my Fitbit tracked absolutely nothing while typing and using my mouse. And what’s the point of it all if I can’t see how great I’m doing? My husband wisely pointed out that even if my Fitbit didn’t count the steps, my body did. But I can’t help but love it when my Fitbit lights up and tells me, “Good job!” after reaching my daily goal. It makes me feel accomplished. Luckily, the Fitbit on the ankle hack works wonders—even if it looks a bit ridiculous.
      While that’s one problem solved, another presented itself this week. Turns out, walking and working at the same time is a lot easier said than done. I got the hang of typing and walking easily enough, but using a mouse was damn near impossible. Any tasks that involved a lot of clicking around (I’m looking at you, Excel) became sitting tasks, once and for all. 
      That said, walking while reading articles or writing stories or emails made those tasks, like meetings, fly right on by. I also found myself more focused on the task at hand. Something about having to walk and work at the same time made my brain extra attentive to what was happening in front of me. So far, this was a winning experience all around.

      Week 3

      By this point, I had fully conquered the learning curve that came with my new setup. I actually looked forward to walking each day. I reserved my walking periods for meetings or tasks that didn’t require a ton of computer work, like reading story submissions or going through emails. Because I structure my day around the different types of tasks I do (task-blocking, if you will), adding walks into my day was super easy. I reserved my walking for around midday when I felt the slump creeping in.
      Rather than wallow at my desk and watch time slowly tick by, changing from sitting to standing and walking brought me out of my funk immediately. It gave me a boost of energy. Before I knew it, that period of work was over (with time to spare, I might add), and all that was left of the day were the administrative tasks I always save for the last hour or so of work.
      As for my body, by this point, I was no longer getting winded after 30 or more minutes of walking. I felt more mobile and healthier than I had in a really long time—and all it took was a minor routine change.

      Week 4

      By week four, walking was as much a part of my routine as letting my dogs out in the yard each morning. It was what I did as soon as the clock struck 11 a.m. On Wednesday this week, however, I simply wasn’t up for it. Rather than beat myself up over it, I remembered what I learned way back in week one: It’s OK to give myself a day off. It might just be what my body needs that day.
      Speaking of my body, the changes in it had more to do with how I felt rather than how I looked. I’m more flexible, less tense, and my mind feels clear. Plus, my work is better for it. And that was the biggest surprise of all. 
      I knew walking like this would do wonders for my health, but I was not expecting my productivity to skyrocket the way it did. I consider myself very productive even on a bad day, but walking during certain tasks made them go by so much faster. While I may not walk every single day moving forward, I’m so glad I invested in this equipment. Getting movement in my day has never been easier. It’s the perfect addition to my regular workout routine. Consider this a 10/10 experience and something I think everyone who works from home should try.

      Experts Say To Prioritize This Workout Over Anything Else 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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      Here’s Exactly How To Start Working Out Again, After A Winter Hibernating

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      How to start working out again: a thing I very nearly actually googled after a looong winter spent eating my frustration at colder weather and cuddled up with my loveable pup.
      And if squeezing your butt into suspiciously tight jeans has you staring guiltily at your gym tights, know that you’re not alone.
      Head of Marketing at Ignite Fitness, Kerry-Anne Mathieson, says that they see a big influx of current and new members visiting their gyms around Spring. “There is a general downward trend of gym access during the colder months, with people opting to stay indoors rather than sweat it out at the gym – it’s human nature,” she says. “With the warmer weather and longer days around the corner, people are more likely to hit the gym again!” she says.
      Phew. But where to start?
      How To Start Working Out Again
      Eduan James, a Fitness Specialist for Ignite Fitness, says we should take things slow. Nothing is more demotivating than having these lavish ideas of the perfect body and daily Green Goddess smoothies and then falling off the wagon. Rather start with a few benchmarks: how many squats can you do before you’re winded? How many skips on your skipping rope? Use it as a benchmark to improve – an exciting new challenge!
      When you’re measuring yourself and your progress, try getting an assessment at the gym, says James. They’re free, and can help you get on the right track and accurately pinpoint areas to work on. Maybe you’d like to get more flexible, or stronger? Maybe you’d like to be faster. Getting an assessment can help with narrowing that down. “You can also take some progress photos of yourself, sometimes progress is best seen comparing 2 photos,” says James.
      READ MORE: These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time
      Also, James reckons we should try more things: boxing, spinning, or even a rebounding class. “We recommend trying it all and deciding which type of training makes you and your body happy (and wanting more). Mental, as well as physical strength, is key, and both can be achieved in the gym!” he says.
      When it comes to a regular workout, Melissa van den Berg, Arena coach at Somerset West’s Ignite Fitness gym and performance sports graduate, has put together an easily achievable workout to do for even the newest of newbies. It’s simple: start small and work your way up, adding more reps or heavier weights as you begin to feel stronger and more confident.
      The Body Refresh Workout
      You’ll need: 
      One mat
      A set of dummbells
      A can-do attitude

      READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules

      The Workout
      Do 4 sets of 10-15 reps. Rest as you need to throughout and inbetween sets.

      Kettelbell Goblet squats
      Romanian Deadlifts into bent over row
      Backwards lunge & bicep curl
      Sumo deadlift high pull
      Push up

      The Core Workout
      Do 3 sets of 20 reps for each:

      Crunches
      Russian twist
      Mountain climbers More

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      I Spent Hours Doing Cardio and Saw No Results—Here’s What Actually Changed My Body

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      As a former indoor cycling instructor and accomplished marathon runner, my days were once filled with hours and hours of heart-pounding, relentless cardio workouts that left me sweaty and breathless. The endorphins were real, and the adrenaline was incredible. Yet, no matter how much time I spent on the bike, the treadmill, or running all over planet Earth, my body simply never changed. While I wasn’t necessarily looking to lose a ton of weight or make any dramatic alterations to my figure, I thought the hard work would have paid off. But no matter how many calories I burned, I never looked any different. It took me many years, a few career changes, and some self-discovery, but to all my cardio queens out there: I finally figured it out. You know those women who spend way less time at the gym than you but appear more confident in their bodies and straight up look like they work out? I figured out their secrets, and I’m going to share them with you. Here are five changes I made that actually made a huge difference in my body composition and confidence.

      1. I prioritized strength training
      Many of us grew up believing that cardio equals weight loss. However, while cardio has many benefits, overdoing cardio can put stress on your body and have the opposite effects. The true fitness secret to getting toned is to start building muscle. Afraid of getting bulky? Don’t be. Women don’t have enough testosterone to support that kind of muscle growth, so women with extra-muscular physiques have to eat and train in a very intense, specific way. In other words, unless you’re quitting your job to train for multiple hours a day and eat a very calculated caloric surplus, bulking won’t be an issue for you. (But also, let’s stop worrying about taking up more space, shall we?)
      If you’re not sure where to begin, start with the basic lifts: squat, deadlifts, bench, overhead press, and row. Start with a weight that feels challenging but manageable, and increase by 10% as the weight begins to feel easier. When in doubt, always check out local trainers, coaches, classes, or online programs. Having correct form is the most important aspect of targeting the right muscles and preventing injury. 

      2. I cared more about the food I ate 
      While fad diets and nutritional misinformation are still running rampant on social media, the tried-and-true methodology of a balanced diet (protein, carbohydrates, and healthy fats) is always a safe bet. Protein helps repair muscle tissue and keeps you feeling satisfied for longer. Carbohydrates give the body fuel to perform physical activity and basic functions of life—like breathing or thinking. Fat helps the body absorb vitamins and provides it with fatty acids that provide energy and support cell function. For your body to function at its best, all three of these macronutrients must be present in your diet in the right balance.
      The golden rule that changed everything for me: If it isn’t going to help my body perform a function, improve my training, or aid in recovery, it’s not a part of my everyday diet. While there are always exceptions, 80% of the time, I eat to fuel, and I’ve never felt (or looked) better.

      3. I put more importance on sleep and recovery
      We all have those times when work causes major stress, social obligations wreck our sleep, and the physical ramifications of being spread too thin take their toll. Stress, lack of sleep, and not enough focus on physical recovery (such as stretching, foam rolling, Epsom salt baths, and other self-care practices) truly impact how our bodies perform and, ultimately, how we feel in them. When we don’t sleep or recover fully, we cannot perform at our best in the gym. Plus, we’re more likely to mindlessly binge on junk food, alcohol, or snacking when we’re stressed or tired.
      If you want to improve the way your body looks, you’ve got to improve how your body feels. Getting 8-10 hours of sleep each night and giving your body what it needs to recover after a long day or a grueling workout must be a top priority. Also, rest days are just as important for your health as workout days.

      4. I spent time with the right people
      In my past, my friendships revolved around drinking wine, gossiping, charcuterie boards, and late-night parties. Nowadays, I surround myself with people who enjoy eating right, being positive, supporting one another, and taking care of themselves, so they feel their best. The old adage is true: You really are the sum of the five people you spend the most time with, so make sure that your circle of friends is pushing you in the right direction.
      I saw massive changes in my body when I started spending time with people whose habits I wanted to emulate. Now, instead of drinking and partying, I meet my friends at the gym for a fun, butt-kicking workout, followed by a delicious and healthy lunch. While we aren’t immune to the occasional movie night with chips and popcorn, we definitely enjoy making feel-good decisions most of the time. If your group of friends isn’t helping you to become the best version of yourself, it might be time to rethink your friendships.

      5. I learned that consistency is key
      You’re not always going to be motivated. You’re not always going to feel your best. You won’t always be excited, and you’ll probably have plenty of days where you simply don’t feel like it. However, real change takes real time and staying consistent—with your fitness, nutrition, and positive habits—is the only way you’ll see real results. Nothing happens overnight. So, if you really want to see a change in your body, you’ve got to stick with it. Sure, bad days are inevitable. No one can be perfect all the time. But if you can commit to being consistent at least 80% of the time, you’re bound to see changes. 

      I’m a Fitness Coach and These 5 Easy Habits Keep Me in Shape More

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      in fitness and body

      Run In Comfort Over Any Distance With The New Under Armour HOVR Infinite 4

      by

      Spring is a great season to start upping your running game and we’ve been testing for the perfect pair to make you excited to get out and run, while covering all your running needs at the same time. 
      The great thing about the UA HOVR Infinite 4 is the versatility of the shoe like this covers all the bases. Whether you’re going for a short run or taking on those long-distances, the new HOVR Infinite 4 is the queen of comfort. Much like its predecessor, Under Armour’s game changing HOVR Infinite range is a go to running shoe for all types of runners across the globe.
      What’s New? 
      Unboxing the new addition to the UA HOVR family you will immediately notice the exciting new look from this extensive makeover, and the new changes do not disappoint. The most important part of any road shoe is the midsole and its ability to keep you in comfort for the duration of your run so that the energy you put in is channeled into your pace, rather than worrying about any troubles with your feet. UA have kept the reliable, smooth, secure feel of the infinite by changing the cushioning midsole system, rethinking the outsole and simplifying the upper, resulting in a lighter, softer and more durable every day running shoe.
      High Impact
      The change of the midsole has been a significant technical mashup to deliver more efficient cushioning. By unwrapping and flipping the UA HOVR cushioning you now get a smoother sensation as the foot moves through the natural gait cycle, which for most runners starts with a heel strike. From here, most of the impact is absorbed in the midsole with a smooth transition to the toe off. A new upper has simplified the amount of fabric used to result in just one-piece of airy mesh, which means a lighter ride, and together with the 3D moulded insole, cradles your foot to help keep it securely in place. 
      Miles of Comfort 
      Coming back to the gait, we approve of the outsole makeover, which reveals anatomically placed deep flex grooves to provide flexibility in key areas to work with the natural forces in your stride and smoothly take you through each cycle to build up a smooth rhythm of running. This means you save energy. Unless you burn it on going even faster – recommended!
      New carbon rubber lugs under the heel offer improved traction and durability in high-impact strike zones to help propel you forward with greater confidence – another reason to up the tempo!

      At A Glance 

      Engineered mesh upper is extremely lightweight & breathable, with strategic support where you need it
      3D-molded sock liner cradles your foot for enhanced step-in comfort
      Responsive UA HOVR cushioning reduces impact, returns energy & helps propel you forward
      Anatomically placed, deep flex grooves offer flexibility in key areas
      Carbon rubber pods under the heel deliver greater traction and durability for those high-impact strike zones

      Stay Connected
      What we love about the whole Under Armour running range is the standard inclusion of Bluetooth in every pair of shoes. The insert in the heel records the data of your running gait, step count, ground contact time, strike angle and a whole lot more insight to analyse post run on the, free to download, MapMyRun app for your phone. It’s a simple matter of pairing your app with your shoe and then you don’t even need to run with your phone as the shoe itself is recording all the metrics. If you do run with your phone you can get the added benefits of having a real-time virtual coach advising you while you’re running. Bring on a spring full of running. 
      The new HOVR Infinite 4 is available in multiple colourways at Under Armour Brand House stores nationwide as well as online for R2899: www.underarmour.co.za
      *In Partnership with Under Armour More