Dec 11

Tips for maintaining healthy lifestyle over the festive season

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As we move into the festive season after celebrating World Diabetes Month in November, the focus on maintaining a healthy lifestyle to prevent diabetes becomes even more critical. South Africans often indulge during this time, making it essential to keep wellness in mind. Simple changes in nutrition, sleep, and physical activity can significantly enhance well-being and prevent diabetes.   Form healthy habits to prevent diabetes Diabetes affects millions globally, with one in nine South African adults living with the condition, often undiagnosed. Developing healthy lifestyle habits can prevent this disease and improve overall quality of life.   Gut health and diabetes prevention There’s a growing focus on gut health’s role in preventing diabetes. A balanced gut microbiome can enhance insulin sensitivity, reduce inflammation, and regulate blood sugar levels. Nicci Robertson, a nutritionist, recommends avoiding processed foods and focusing on diverse fiber sources such as fruits, vegetables, whole grains, legumes, nuts, healthy fats, and proteins. Understanding changes in your body – like bloating, fatigue, or mood swings – can help assess your gut health. Comprehensive tests are available for more detailed analyses.   Exercise for diabetes prevention Regular physical activity, like walking, swimming, or cycling, significantly reduces diabetes risk by improving […]
Dec 10

Winter Workout Routine: 5 Must-Do Exercises to Warm Up Muscles and Stay Fit in Cold Weather

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As temperatures drop, cold-weather workouts become essential for staying fit and avoiding seasonal health issues. However, maintaining a consistent winter workout fitness routine is essential for your physical and mental health. A proper warm-up for winter workouts not only combats the cold but also keeps your body energized, flexible, and ready to face the season.   Why Winter Workouts Boost Health and Burn More Calories? Working out in winter boosts your immune system, helping you stay resilient against seasonal illnesses. Cold-weather exercises enhance blood flow, reduce joint stiffness, and prepare your muscles for intense activity. Additionally, a winter fitness routine releases endorphins, combating seasonal mood swings and promoting mental wellness. Interestingly, your body burns more calories in the cold to maintain heat, making winter an ideal time for effective calorie-burning exercises. Without further ado, here are some best exercises to stay warm in winter that will not only warm up your body but also enhance flexibility, improve circulation, and help you stay active in winter.   5 Essential Exercises for Winter Fitness Routines Jumping Jacks Jumping jacks are a classic cardio warm-up exercise perfect for raising your heart rate and generating body heat. How to Perform: Stand with your feet together and arms […]
Dec 09

Dos and don’ts to keep in mind when you start hitting the gym

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Starting a gym routine is a fantastic way to improve your health, fitness, and overall well-being. It can be an excellent opportunity to challenge yourself physically, increase your strength, and build your confidence. However, it’s important to remember that starting a gym routine can be overwhelming, especially if you’re new to exercising or haven’t been physically active in a while. There are several dos and don’ts to keep in mind to ensure that you have a safe and effective workout experience. Whether you’re a beginner or a seasoned gym-goer, these tips will help you get the most out of your workouts and achieve your fitness goals.   Dos and don’ts for first-time gym goers: Rihana Qureshi, Certified Nutritionist and Strength Training Coach, shared some important dos and don’ts you should keep in mind when starting your gym routine.   1. Start with cardio Start with a light cardio workout, such as walking on the treadmill for 15-20 minutes, if you have never worked out before. Once you are comfortable with that, increase your pace. This way, keep increasing the time and intensity till you can run and walk for a total of 30-35 mins without feeling drained.   2. Move […]
Dec 08

7-Day Budget Dinner Meal Plan and Shopping List

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This healthy dinner meal plan will save you time and money this week.   According to the U.S. Department of Agriculture (USDA), Americans are spending, on average, 11.3% of their annual income on food. That’s almost $8,000 for a family making a total income of $70,000 a year. Thankfully, meal planning and cooking at home can help you save some serious cash. In this seven-day healthy meal plan on a budget, the recipes use inexpensive, easy-to-find ingredients to create delicious budget-conscious dinners for around $3 per serving (based off Instacart prices). Combine this meal plan with budget-friendly breakfast and lunch recipes to save even more during the week.   Sunday $1.82 per serving Budget Tip: Budget-friendly canned fish, like tuna and wild salmon, are convenient options for fast and healthy dinners on a budget. At a fraction of the price of fresh or frozen fish, you’ll get the same health benefits from canned options, like healthy omega-3 fats and protein. You can still plan to check out the fish counter when you do your grocery shopping to see what fresh seafood options are on sale. Frozen fish may be the better option as it’s often less expensive, and you can […]
Dec 07

Tips to workout for a weak heart

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After heart surgery, rejoining the gym requires a cautious approach. Obtain clearance from a healthcare professional and start with low-intensity exercises. Focus on low-moderate resistance training to regain strength gradually. Pay attention to your body’s signals and consider cardiac rehab for a safer recovery. Communication with doctors is crucial for a successful return to fitness.   Recently done with heart surgery? Don’t skip these crucial fitness points Getting back to the gym after a heart surgery is a commendable aim. But for those who used to work out frequently, getting back into the gym needs a cautious and well-informed approach while exercising. The first and foremost step before joining a gym is clearance from a healthcare professional. Based on the intensity and seriousness of the surgery, the healthcare professional will advise on how to ease into exercising which doesn’t affect your health. The exercise program should be designed for maximum benefit and minimum risk to your health and physical condition. Consider reaching out to an appropriately credentialed Exercise Professional to work with you and your doctor. Working together will enable you to establish realistic goals and design a safe, effective, and enjoyable program.   Here are the important and cautious […]
Dec 06

What celebrity trainers want you to know about getting fit

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When you see your favorite actors looking fit on the red carpet, you might think their fitness level is unattainable for most regular folks — reserved only for those with opulent lifestyles and endless resources that seemingly add more hours to each day. But that’s not quite the reality. In fact, according to their trainers, most celebrities face many of the same issues as the rest of us when trying to prioritize wellness amid the responsibilities of daily life. To dispel the myths and provide practical advice anyone can use, I tapped five of my celebrity trainer friends to help share tips we wish everyone knew to improve their overall fitness.   Fitness is a balancing act for everyone Like many people, celebrities also struggle with the demands of work and homelife schedules when trying to stay fit. As a mobility and strength coach who works in professional sports, I can attest that even famous athletes, whose careers depend on their bodies, face the challenge of balancing family and fitness. When players return home after their seasons end, it’s not an easy task to maintain normal family life while trying to preserve their elite athlete physiques. These pros need to […]
Dec 05

Healthy meals start with planning

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Your healthy meal plan is ready. Grocery shopping for nutritious food is done. But when you’re ready to fill your plate, how much is too much? A plan for healthy eating includes knowing how much food your body needs. And then eating that amount, no more and no less. Two measurements can help you do this: serving size and portion size.   Serving size A serving is the amount of a food or drink that people typically take in. You’ll see the serving size on nutrition labels for packaged food. The label also tells you things like how many calories or grams of fat are in that serving of food. Fresh food, such as broccoli or meat, has a serving size too. Of course, fresh foods may not have labels, but you often can find out the serving size for these items on the internet.   Portion size A portion is the amount of a food that you choose to put on your plate or in your cup. For example, a serving size of broccoli is 1 cup. You may choose to dish out a portion size of more than 1 cup. The portion size that is best for you […]
Dec 04

8 Most Effective Ways to Grow Your Muscles After 50

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Maximize muscle growth with a fitness pro’s best tips.   As you grow into your 30s, 40s, 50s, and beyond, you naturally lose lean muscle mass and function, along with bone density. However, you can turn back your body’s clock by engaging in regular physical activity—specifically, weight-bearing exercises (or strength training). There are other healthy habits you can implement into your daily routine as well that will help you gain and maintain muscle. That’s why we linked up with Sydney Yeomans, NASM-CPT and director of fitness for BODY20, to pinpoint the best tips to boost muscle growth after 50. “It is very important to maintain muscle at this age to help support bones and ligaments,” explains Yeomans. “We also slowly start to lose muscle mass as we age. Focusing on building muscle will help us to protect bone density and also help us with our balance. It is also important for daily activities such as walking up stairs or basic functional mobility.” Let’s explore the best tips to boost muscle growth after 50, according to Yeomans.   1. Make it a goal to strength train three times a week. As previously noted, strength training is king if you want to […]
Dec 03

What Type of Exercise Is Best for Mental Health?

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A large new study looks at how exercise can help alleviate symptoms of anxiety and depression.   When you head to your weekly yoga class or lift weights at the gym, you’re doing something good for your physical health: getting more fit today, and so protecting your body into the future. What you may not always think about, though, is that you’re also protecting yourself from anxiety and depression—about as much as you would be if you were going to therapy or taking medication. At least that’s the conclusion of a very large new study that synthesizes decades of research on exercise and mental health. The study doesn’t just provide this key insight—in fact, the researchers were also able to identify what kind of exercise and how much of it is best for mental health.   How body supports mind Researchers analyzed the results from more than 1,000 randomized controlled trials—one of the strongest types of studies. These experiments, with over 128,000 participants, had compared exercise to standard treatments like simply learning about fitness or getting help setting goals. The participants engaged in a variety of physical activities, from yoga and tai chi to aerobics and dance to strength training. […]
Dec 02

How to follow a heart healthy eating pattern

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What does a heart-healthy eating pattern look like? Our heart-healthy eating pattern is based on a combination of foods, chosen regularly, over time. It includes a wide variety of foods, is rich in wholegrains, fibre, vitamins, minerals and healthy fats, and naturally low in unhealthy fats, salt and added sugar. Eating this way can help improve heart health and lower your risk of developing heart disease by reducing risks like high blood pressure and high cholesterol. Small changes can make a big impact. Follow our 5 step heart-healthy eating pattern to help you achieve this balance:   1. Eat plenty of vegetables, fruit and wholegrains Choose a variety of fruit and vegetables. These foods contain lots of vitamins and minerals, fibre and antioxidants, and have been shown to reduce heart disease risk. Wholegrain foods like brown rice, wholemeal pasta, grainy bread and oats, are high in fibre and can help lower your cholesterol.   2. Include a variety of healthy protein-rich foods The best options are plant-based proteins like legumes, nuts and seeds, as well as fish and seafood. Include smaller amounts of eggs and lean poultry and limit lean red meat to 1-3 times a week. Read more about […]
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