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      in diet and nutrition

      Supercharge Your Winter Workouts With These 5 Superfoods

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      Training through the cold winter months can be quite challenging. Unlike the warm summer months, winter training demands a bit more energy from your body — along with truckloads of motivation and consistency! Joining an active community, or working with a programme designed to help you reach your goals, are two ways Virgin Active can help to keep you going. The rest is up to your body, how you fuel it and eeerrr, your discipline levels.
      Keeping your body fuelled with healthy foods before and after a winter workout is very important. However, too often, on-the-go options contain sugar or are high in calories that won’t fuel your body with the proper energy, nutrients and fibre that it needs to perform at its best. So instead of getting stronger, faster, you’ll find it harder to recover after workouts — and you may even become more susceptible to illnesses and injury. And we’re certain that wasn’t the initial goal! 
      Fortunately, there is a wide range of superfoods to choose from that can exponentially supercharge your winter workout — and take you from shivering to sizzling. 
      Below is a list of the best superfoods, curated by our friends at Virgin Active, that can be found in some of the delicious options on offer at Kauai. The best part, it’s right inside the club.

      1. Ginger
      One of the superfoods on this list that is truly deserving of the title. Ginger is packed with nutrients and boasts wide-ranging health benefits, hence it’s a staple in many green juices. Ginger helps minimise inflammation, reduces nausea and its blood-thinning properties can help reduce the risk of heart attacks and strokes. But most importantly, ginger can help boost immunity due to its anti-bacterial and anti-fungal properties – very NB during winter months. Get your boost of ginger in Kauai’s Ginger Shot. Alternatively, try their delicious Floo Juice which fuses ginger with orange, carrot, lemon, ginger and cayenne pepper.
      2. Red Peppers
      Think citrus fruits have the most Vitamin C of any fruit or vegetable? Think again. Red peppers contain twice as much Vitamin C as that found in citrus fruits. Vitamin C is important for boosting immunity, improving digestion and maintaining a healthy weight. FYI: The spicy peppers rev up your metabolism and suppress your appetite. Evidence also suggests that cayenne pepper—made from red peppers—can help clear congestion and relieve headaches. You can get a great cayenne pepper kick from the red peppers in Kauai’s Thai Crunch Salad Bowl or Spicy Burrito Wrap.
      READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
      3. Raw Nuts
      Raw nuts can lower bad cholesterol, control blood sugar levels and reduce inflammation. They are a great source of Omega-3, while being rich in Vitamin E, antioxidants and magnesium. Nuts can also help improve the lining of your arteries and reduce the risk of developing blood clots. If you need a snack that packs a powerful punch before a workout, don’t hesitate to pick up a snack pack of Kauai’s Raw Mixed Nuts or grab a delicious Nut Milk Smoothie post-workout. The Almond Nut Porridge is also a guaranteed way to start your day with a bang. 

      4. Cinnamon
      A very common household ingredient, cinnamon is essential for producing healthy red blood cells and also helps reduce spikes in blood sugar levels—a common occurrence for many after a sweat sesh! Cinnamon also has probiotic properties that support gut health, therefore aiding with digestion and serving as a natural immune booster due to its anti-bacterial and anti-fungal properties. Packed with cinnamon, Kauai’s Plant Porridge Pot will give you a warm start to your winter workout. Their Cinna-Bomb Smoothie is also a great option if you’re looking for a yummy cinnamon kick. 
      5. Chicken Is A Winter Winner
      Bet you weren’t expecting to see chicken on a superfoods list, huh?! Sometimes, a healthy comfort food after a gruelling winter workout is just what the body needs. Chicken is high in vitamin B-6. About 85 grams of lean chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B-6 plays a key role in many of the chemical reactions that take place in the body. It’s also vital to the formation of new and healthy red blood cells. Not only is Kauai’s Butta Chicken satiating, it’s also packed with essential proteins. For a spicier option, opt for a Cajun Chicken Quesadilla.
      When fuelling your body, every bite matters. A combination of the above nutrients—mixed with locally-sourced fresh, raw ingredients and eaten regularly—will make these superfoods the nutritional powerhouses that help sustain you through the long winter ahead.
      Check out the delicious Kauai superfood options available at your nearest Virgin Active Club, right now.
      Even better, if you sign up in June, you’ll qualify for a free smoothie every day for 30 days to help get you through the winter slump. Click here for more information or to sign up.

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      in diet and nutrition

      Why Nutri-B Energy Is The Multivitamin You Need RN!

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      Keeping up with life’s demands can get stressful, and while adding more hours to your day isn’t possible, wouldn’t it be nice if you could give yourself a quick boost of energy when you really need it? Well, Nutri-B Energy fizzies is your solution for the vitality boost you’ve been looking for.
      What’s In It
      Nutri-B Energy provides an instant energy boost that will revitalise your mind and body, and get you through even the most hectic of days. That’s thanks to the B-complex vitamins packed into every effervescent to protect you from the effects of everyday stress, while sustaining natural energy. That’s all without the crash or slump at the end of the day.
      Nutri-B Energy contains Theanine, a non-sedating amino acid with possible anti-anxiety effects. Combined with taurine, which is an amino acid that scientists believe may improve heart function, plus zinc & vitamin C to protect cells against oxidative stress in the body and support immunity, Nutri-B Energy fizzies are a great way to boost energy and supplement good health.
      The Benefits
      Feel the FIZZ of Nutri-B’s great-tasting Energy fizzies in sugar-free Orange or Tropical flavour that are sure to make your tastebuds dance while giving you enhanced mental focus, improved physical stamina and vitality, and reduced fatigue. The best part is that they contain a zero-calorie artificial sweetener, so you don’t have to compromise your health and fitness goals while enjoying a fizzy pick-me-up!
      For anyone who wants to make the most of every day and level up, Vitaforce Nutri-B Energy is just what you need to power through and make it happen. Nutri-B energy is suitable for adults and children 14 years and older and it suitable for vegans and vegetarians.
      May the Vitaforce be with you. Visit www.vitaforce.co.za and @VitaforceSA on Facebook to find out more.

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      in fitness and body

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

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      Struggling to stick to a running routine? Perhaps you’re plateauing and need some motivation? Ready to smash that next PB and need a little help? Or maybe you’re just getting started and need to find your tribe? No matter your “why”, we know your “how”; the adidas Runners running club.
      What Is adidas Runners?
      It’s a free global community of passionate runners of all ages and abilities, united by an ambition to become better athletes through the power of sport, friendship, and commitment.
      What began in Berlin has now grown into an international movement. There are now more than 70 adidas Runners communities around the world including in Johannesburg, Cape Town and Durban. What a win!

      When Do They Meet?
      The adidas Runners communities meet weekly to run the streets of their city and connect with fellow athletes.
      Why Should I Join?
      adidas Runners is driven by the transformational power of community. It’s completely free to join and in addition to your running goals being supported, you’ll also get access to expert advice on mindset, nutrition, recovery and gear.
      Plus, the science supports you joining a running club. Studies have shown that being accountable to another person is a big factor in adhering to your training plan.
      Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout intensity by as much as 200%. And thanks to adidas Runners you’ll not only be surrounded by a tribe of people just like you, you’ll also get access to people who’ve been there, done that and can give you all the tips and advice. Why yes, that is Gerda Steyn below.

      How Do I Join The adidas Runners Running Club?
      You can find your nearest adidas Runners community on Instagram, Facebook or by visiting www.adidas.co.za/adidasrunners.
      Need A New Pair Of Kicks?
      Next time you’re at an adidas Concept Store, enquire about setting up a free foot scan, done by an adidas tech rep, to help you make the right decision for your next pair of running shoes.
      READ MORE: adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

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      in fitness and body

      Here’s The Challenge You Need To Ace Those Running Goals

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      The COVID-19 pandemic has transformed the world and turned the way we do things on its head. We’ve had to adjust to a new way of living. But that doesn’t mean we have to give up on our passions – we just need to find different ways to pursue them. That’s why Nedbank has created the #NedbankRunified series – a unique platform designed to bring us together through our shared love for running.
      #NedbankRunified
      – Whether you’re a pro runner, an amateur, or someone who just indulges in an after-work pavement pounding therapy sesh, #NedbankRunified is for you…
      The first challenge in July saw more than 50 000 participants and the numbers have just kept growing! If this doesn’t activate a healthy competitive spirit in you, then a few prizes (including cash) will…
      Win with #NedbankRunified
      Runners who successfully complete each monthly challenge stand a chance to win up to R50 000 in Greenbacks, plus exclusive Nedbank Running Club hampers courtesy of the club’s sponsors: Futurelife, Nike, Bavaria and Biogen.
      There are also cash prizes up for grabs for Nedbank Running Club members who finish in the top 10 of their respective categories.
      Plus, the overall series winner walks away with the chance to compete in a major international marathon – including an all-expenses-paid trip for two so they can bring someone along to cheer them on.
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      To join the series, simply download the Strava app and join the verified Nedbank Running Club…

      Stay on top of all announcements, news and events relating to the #NedbankRunified series by following Nedbank Sport on Twitter and Facebook.

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      in health and weelbeing

      How To Make Sure You’re Actually Getting In Enough Water

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      Trying to get back on the fitness wagon or simply wanting to take every step to ensure optimal health? We’ll be the first to be straight enough to tell you that you aren’t achieving any of these (never mind not looking or feeling your best), if you aren’t properly hydrated. Yup, we said it. Research shows that water plays a crucial role in almost every aspect of keeping your body running1 — from regulating body temperature to getting rid of waste. That’s why it’s important to fill up your water bottles as we gear up to celebrate World Oral Rehydration Salts Day on 29 July. It’s not only a perfect opportunity to hit the reset button if winter’s made you slack on sipping enough H20, it’s also the best time to get informed about how important it is to keep hydrated.
      Signs you’re dehydrated
      Because water is so essential for your bodily functions1, which includes avoiding everything from poor performance during a workout to that dreaded feeling of constipation, being able to identify the signs is crucial…
      Here are five common dehydration symptoms to watch out for…
      You feel thirsty.2 Obviously. But, while thirst is the most common sign, it also unfortunately means that you’re already slightly dehydrated and need to start drinking up.
      Your wee is dark.2 If you didn’t already know this then it’s a good one to remember: the darker the colour of your urine, and the stronger its odour, the more likely it is that you’re experiencing dehydration. So, have a look in the toilet after a wee and stay informed.
      Your muscles are cramping.1 While you may have overdone it in the gym; weak, cramping muscles can also be a sign of dehydration. Pay attention and have a few extra sips before, during and after a workout.
      You have a headache or feeling dizzy.2 If you’re feeling light-headed1,2 or have migraine symptoms then it’s time to grab your water bottle. Headaches are one of the top signs of dehydration.
      You’re uhm, constipated. If haven’t been regular lately or, finding you’re having to strain, it could be your digestive system signalling you to drink more water.
      If you’re experiencing all of the above, no judgement — just get on top of it, stat. And no, you don’t have to throw back litres of water to undo the symptoms. Simply become more aware of the fact that you need to consume enough water. Then, stock your medicine cabinet with an oral rehydration solution — which is believed to be one of the greatest medical innovations for treating the various causes of dehydration. This doesn’t mean you get to ditch drinking water1, it simply acts as an effective treatment for dehydration when you’re experiencing its side effects. It is also especially handy for treating dehydration in the frail and in children, who are susceptible to dehydration — which can become life-threatening2, as acute diarrhoea is one of the leading causes of mortality in infants and children.

      Introducing Nudrate
      Nudrate oral rehydration salts is made into a solution and assists in preventing and restoring electrolyte loss and dehydration in infants, children and adults3. Its special formulation meets World Health Organisation standards and is the most effective intervention during the early stages of dehydration treatment4. Dehydration is especially concerning in young children as they lose fluids faster2, but rest assure, Nudrate is suitable for the whole family, from babies to adults3. Rehydration provides a range of important benefits:4

      READ MORE ON: Health Sponsored More

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      in health and weelbeing

      Ace Your Body Goals And Make A Killer Comeback!

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      Have you been struggling to find your groove and stay on track when it comes to eating, living and thinking healthily? Sounds like the effects of spending too much time in the comfort of your home with only your own mind to bounce your thoughts off of. We get the struggle. Life in our new normal can be a positive experience on one day and completely depressing the next – and our eating habits can easily follow the same trend. All in today and all out tomorrow. While practicing self-care means being kind to yourself when you make mistakes, it also means being able to stand your ground when it comes to doing what is best for your body, even when you don’t want to.
      Get on track
      We get that it is hard to stay motivated when the world can seem like a pretty dark place right now, but we also know that a healthy lifestyle can keep your immune system strong and save you from the downward spiral in your mood and wellbeing in general. That is why we’re looking at different programmes that can help keep us motivated and on track…
      iNova Pharmaceuticals’ iLiveLite2Gain plan, is one such programme, made to help you get back into the swing of things by creating a community to keep you accountable and excited about your goal.
      iLiveLite2Gain
      The 12-week programme is designed to help you reach your weight-loss goals by equipping you with expert-led tools and tips to change your life. iLiveLite2Gain takes a holistic approach that incorporates long-term changes to diet and increased physical activity. It also helps with realistic goal-setting, community support and regular weigh-ins to help you stay motived along the journey.
      What you get when you sign up to the iLiveLite2Gain programme:
      12 weeks of nutrition support including expert-designed meal plans, recipes and a food diary
      Tips on increasing activity levels, an exercise programme and an exercise diary designed by a personal trainer
      Regular weigh-ins and a measurement tracker to help you feel a real sense of achievement when reaching your goals
      Tons of tips and motivation through videos from experts such as doctors, dietitians and personal trainers
      Sound like something you’d need to help you get back on track? Visit www.ilivelite.co.za to find out more about what the plan entails, or to sign up!

      READ MORE ON: Sponsored Weight Loss More

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      in fitness and body

      This Multi-Sport Smartwatch Is Made For Anyone Who Lives For Outdoor Adventures

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      Looking for a fitness device that can keep up with your unmatched passion? Want a training partner that lets you do more without backing down? Well, here it is…
      The Garmin fēnix 6/6S Pro
      Garmin has recently expanded on its solar charging technology. Building on the success of their first solar charging multisport watch, the fēnix 6X Pro Solar and the new fēnix Pro Solar range allows fitness enthusiasts to do what they love for longer.
      The fēnix 6S Pro Solar and fēnix 6 Pro Solar are the newest members of the Garmin flagship multisport GPS smartwatch line. It comes armed with significantly increased battery life and new purpose-built functionality that include mountain biking, surfing and climbing activities.

      Featuring Garmin Power Glass™ solar charging lens and a customisable Power Manager mode, fēnix 6 Series — Solar Editions harness the power of the sun to stay on and remain performance-ready for weeks, so you have more on-wrist time* to enjoy your different running modes, fitness activities, training features, music streaming and much more. The Solar editions also include Advanced Sleep Monitoring, which provides a detailed breakdown of light, deep and REM sleep stages as well as Pulse Ox and respiration data. This can be viewed on a dedicated widget that includes your stress score and sleep insights. The latest also comes set with convenience features such as Garmin Pay™ and on-device music storage of up to 2,000 songs, allowing you to sync playlists from several of the most popular music services, no phone required. Need running pace guidance that knows the terrain? Check out the PacePro™ feature.
      Gamin is committed to developing products that enhance experiences and enrich lives, Garmin believes every day is an opportunity to innovate and a chance to beat yesterday. For more information, or to check out more watch-specific features, visit www.garmin.com/en-ZA/

      *The Solar devices use Garmin’s Power Glass watch lens to convert sunlight into battery power, extending time between charges. The solar charging is not designed to be used as the primary charging source nor is it to be used to achieve indefinite power. The solar feature will slowly charge a flat watch, but this is not the intended feature.

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