I did little bit of research on intermittent fasting and I wanted to share my findings with you.

I discovered that intermittent fasting is a dietary pattern that involves alternating periods of fasting with periods of normal eating. There are several different ways to practice intermittent fasting, but the most common methods include:

• Time-restricted eating: This involves eating all of your daily calories within a specific window of time, typically 6-8 hours, and fasting for the remainder of the day.
• Alternate-day fasting: This involves alternating days of eating normally with days of fasting, where you consume only a small amount of calories or no food at all.
• 5:2 fasting: This involves eating normally for five days of the week and restricting calories to 500-600 on the remaining two days

I also discovered that intermittent fasting has been studied extensively and has been shown to have a number of potential health benefits, including:

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A couple of months ago, I started to focus on my overall health. This meant aiming to eat healthier, working out, going on walks, getting sunshine and other minor adjustments that have made a significant impact on my overall health. On that note, I also want to start incorporating evening movement and mobility stretching before bed. I first discovered mobility training/movement by mistake while scrolling through my go-to fitness App, “FitOn”, and landed on the mobility section. As someone who struggles with joint pain, body stiffness and restless leg syndrome, I was fortunate to find stretches to loosen up my very tight and sore muscles. Now I am obsessed and can’t stop singing its praises.

But what is mobility training or stretching, you may ask? Put simply, it is exercises or movements designed to loosen tight and sore tissue and muscles—the exercises that I have been doing make use of a foam roller, small body ball and stretching band. I like to do them in my room after applying some essential oils to my pulse points, like lavender, to help me start the process of winding down and relaxing. Since I started a few weeks back, I have noticed that I move differently from day to do. Not only that, but I noticed that my sleep is a little better, and I find myself a lot more relaxed going into bed. Especially as it pulls me away from being on my phone or computer and forces me to connect to my body more.

It has been a few days since I have done it, and I feel like my body is missing it, so I will try to schedule it for as many nights as possible. Nonetheless, if you are like me and find yourself struggling with aches and pains or struggling to shut down and relax before bedtime, I cannot recommend this enough. It is a daily practice and ritual that can help you feel better and more connected to yourself. It really is a daily practice and ritual that can help you feel better and more connected to yourself.

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If you are like me then you are probably overall the articles, social media posts and talks about living a healthier life. And whilst I for one am not one for telling anyone they need to change. I can say that when it comes to our health, we can all do better. Not just for things like losing weight but also for overall health. Personally, I’ve been really inspired to get healthier.

With an active toddler, a busy social life, and not one but three jobs, I feel I need to pay particular attention to my health to keep up with all of it. Have good mental health and be able to climb the five flights of stairs to our apartment. And whilst I currently am not in my best health with a tooth abscess and on antibiotics. I am still trying to implement some of these healthier habits throughout my days and weeks.

1. Drink more water: We all know that drinking water is good for you and as hard as it can be, one of the ways I like to up my water intake is by starting my day with a glass of lemon water in the morning. And ending it with a glass of water in the evenings. Throughout the day (when I remember, I like to carry around my glass water bottle with me that reminds me to hydrate.
2. Move your body: Whilst moving your body every day can seem impossible. It is necessary. Moving your body does not have to mean doing an intense cardio session or hitting the gym. It can be as simple as taking a walk or even doing some sort of yoga or stretching.
3. Eating more fruit and vegetables: As a mom with a toddler. I often find that the best way to get my toddler to implement healthy behaviour’s in her diet and food choices is by doing the same. This means snacking on peas instead of chips. Eating lots of fruit and making all of this tasty by adding vegetables like spinach to my smoothies, or reaching for an apple instead of a biscuit when I find myself needing a midday snack. Again how far you take this is up to you. And you do not always have to take the healthier option. The name of the game is balance and accountability.
4. Get more sleep: As a struggling insomniac, I can tell you now how hard this is for me. But I do n-know that when I sleep more, I feel better and can be more productive throughout my day. Aiming for quality sleep is just as important as quantity, which means ensuring your room is comfortable, clean and electronics free for better sleep.
5. Connect with loved ones: With so much being thrown our way the past few years, one of the best ways to take care of our health is by talking to loved ones. I know that it can feel like you are being a burden when sharing struggles with those you love. But trust me when I say that it is well worth it. And it is better than getting into a mental funk that is hard to pull yourself from. So whether it’s sending funny memes or calling a friend in the morning. Or my personal favourite, getting in cuddles with my daughter every night. I always make sure to find ways to connect with those I love.

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When people talk about fitness and being healthy, more often than not, one starts to picture rigorous sweating, strenuous workouts and many different equipments. But I am here to tell you that you do not necessarily need all of that. Not only because workouts have come so far in the past couple of years, but also because I generally think that we are not all keen to jump, run and skip our way to better health (or at least not all the time). Which is why I have compiled a list of three workout programs and applications that can get you the results that you want in the comfort of your own home with little or no equipment. 

1. FitOn: I’m pretty sure I’ve spoken about this app before. This app has become a staple in my workout regiment. Not only is the app free, but it also has a number of top fitness enthusiasts. This app has a variety of workouts to suit a variety of people from those who love to sweat it out to those who prefer a much slower and slow paced workout. Personally, I love the yoga workouts by seasoned yogi Vytas. Not only are his sessions sure to get your body moving (without all the jumping of course), but he has words of wisdom, and he provides great advice and tips on how to live a healthier life. 
2. Tracy Anderson Method: When I first tried the Tracy Anderson method some years ago, I was convinced the workouts were not for me. I used to think that her specialized and well designed movements were somewhat hard to understand and adjust to. They can leave you thinking “is this really a workout”. But after the first session or two you start to realize the genius of the whole program. Not only is it actually working your body in ways other workouts don’t, but there is also a sense of accomplishment when you finish one of her workouts. 
3. Melissa Wood Health: Similar to the Tracy Anderson Method, Melissa Wood Health’s workout program is a whole lot of “bang for your buck”, without actually banging or jumping. Which is why it is a must try for those of you who want a good workout without all the jumping. I must say, even though you wont be doing much jumping, you will feel the workout during and after.

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If you are like me, then getting in a sweat session every so often is high up on your to do list. But if you are also like me, then it is likely that some days your sweat session can get very….sweaty. Which is why knowing how to clean your workout clothes is imperative if not necessary. As someone who enjoys doing laundry (I find it therapeutic), I didn’t take me too long to workout the winning formula for making workout clothes smell like new. The recipe is a simple one and works every time. Not only that but it ensures all the elastic found in most gym clothes stays looking and feeling like new for longer.

So what is my secret recipe? Vinegar. White vinegar to be exact and cold water. While most of us might be tempted to wash workout gear in hot water to get rid of smell. The reality is the hot water can damage the clothes. Which is why I like to run a cold cycle. I start by sorting gym gear into their own pile. This is because unlike your other clothes. washing gym gear can prove to be tricky. Which is why ensuring it is separated is a must. I then throw the load into the machine. Load up detergent in the first cycle, then either do a mix of white vinegar and fabric softener for the rinse cycle, or just white vinegar. Either one will do the trick of getting any left over smell out.

Another important step in this whole process is ensuring that you use the cold cycle. Personally I use the cold cycle on most of my loads to preserve the color of my garments but also the elasticity. Once the wash is done, hang clothes up outside and let dry. Air drying also helps with keeping the form and once again helping to air out the clothes. If you do find your clothes are still a bit stinky. Then I suggest running a rinse cycle with cold water and just vinegar and that should do the trick. And if possible try to clean clothes within a couple of days of using them so the sweat isn’t imbedded into your clothes.

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After a two month hiatus from working out. I am now slowly but surely getting back into the swing of things. But with a packed workout schedule comes a lot of responsibility. Chief among them being not to hurt myself whilst working out. And whilst injury can sometimes happen. Knowing the basics can help reduce the chances a lot. One of those things is stretching. And not just stretching before a workout but also after one. But why do you need to stretch twice? The answer is pretty simple.

Before a workout, stretching helps your body warm up so your muscles are prepared for what is to come. And after a workout a stretch is important for cooling down your body and bringing your heart rate down. Stretching after also helps release any built up tension you may have gotten during your workout and helps with the recovery process. So whether you are new to working out or have been doing it for a while. Remember to stretch those muscles and protect your body from injury.

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Whilst the Northern hemisphere is heating up, things back home in South Africa and in the rest of the Southern hemisphere have cooled down considerably. But whilst it may feel like high (or low) temperatures are a good excuse to not workout. The truth of the matter is a good workout is good all year long? Today we round up 45 workout brands that work no matter what size you are.

1. Nike: The well known health and fitness brand made waves in 2019 when it unveiled a much anticipated plus size inclusive range. Since then the brand has been putting its trade mark tick on size inclusive gear. From tank tops, to leggings and even shorts. There is FINALLY something for every body.
2. Fabletics: As someone who discovered fabletics when I moved to France, I was pleasantly surprised when I saw that the brand (co-founded by actress Kate Hudson) also stocked plus sizes; Since then almost all my workout gear is from them. In part because they really do cater to a number of bodies and I was able to wear their gear throughout pregnancy and then post pregnancy.
3. Adidas: Another big brand embracing size inclusive gear is giant Adidas. Know for its three stripped logo and fantastic running shoes as well as its collaboration with Beyonce and IVY park, the brand does not miss a beat. Which is why this is a great brand to stock up on for long lasting yet stylish workout gear.

What are some of your go to size inclusive workout brands?

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I always like to say that working out and “living healthy” is not always a linear path. As someone who enjoys a good sweat session, as well as eating well. I can tell you that some days and even weeks, I am less concerned by these things than I am by the idea of being happy. With that in mind however, I wanted to share some ways I like to plan my workouts. Whilst these are in no way set in stone. They do help to ensure that I workout my whole body instead of one part.

• Saturday & Sunday: Active recovery – On weekends I like to focus less on doing targeted or planned workouts.  Instead I like to take walks in our neighborhood. Stretch and just take care of myself WHILST ensuring I move even if it is for 10 minutes to go get a coffee around the corner.
• Monday: Light cardio + Leg day –  Mondays are great for doing leg days as I can rest my legs (and thighs) the rest of the week as I work from my computer. I also like that like most people, leg focused workouts inspire me to workout the next day and the day after that. Along with my leg day workouts I like to add in a light cardio session. This can be skipping, running or even just some jumping jacks to get me sweating.
• Tuesday: Yoga or Pilates – After a tough Monday workout, my Tuesdays I mainly for doing some yoga or pilates.  But don’t be fooled, whilst these workouts may seem easy, they can in fact be demanding on the body depending on the intensity level you choose.
• Wednesday: Light cardio + abs – Once a week i like to focus on ab based workouts that help torch my midsection. The great thing about these is that most abs workouts for me anyways also include a bit of back workouts. And as always I like to mix in a bit of cardio as well.
• Thursday: Freestyle – Thursdays are what i like to call my freestyle days. If I am up to it I will do an intense high interval workout, or if I am feeling run down, I opt for some yoga or meditation. Sometimes even a little dance session is in order to get my heart rate up and move my body.
• Friday: Arms + back – Fridays are the best for moving my arms and back muscles. Again depending on my mood I might throw in some cardio. The most important thing to note however is that throughout my week I am making sure I hit all the major muscle groups.

Irregardless of how you chose to use this schedule. The most important thing is to listen to your body and not do workouts that hurt you in any way. If they do, consult a DR or trainer to ensure you are doing certain moves correctly. Also ensure that you are getting plenty of rest and water to help your body recover. And remember that even just a walk counts as a workout.

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It seems not too long ago, when your fitness level was measured by how many high powered machines you had access to. That was of course until COVID 19 hit the world and gyms around the world closed down in quick succession. As countries chose to close gym deeming them high risk environments for COVID spread. The health and wellness space had to take a step back and change a few things.

What started was a serge of at home workouts provided over various social media platforms. Followed by apps and workout programs that anyone anywhere could subscribe to and follow. What all these things had in common was the minimum amount of equipment needed. No longer did you need a treadmill, various weight machines to reach your peak fitness. Instead dumbbell, resistance band and kettle bell became all you needed for a full body workout. As someone who had recently signed out of gym but still looking for a way to get they benefits of a full gym workout. This pulling back was a welcome change for my wallet, but also my space.

As someone who lives in a small apartment, I didn’t have the luxury of having a variety of workout equipment at my disposal. Not to mention the money to buy it all. So instead, as the fitness videos and workouts relied less and less on these things that sometimes felt like barriers. More and more of us felt like we could actually partake in the health and wellness space. Even now as the promise of things getting back to a new normal. I am excited to continue on my less is more approach on fitness equipment.

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Since getting back into a regular working out routine, I have been surprised by how much active rest is spoken about. Active rest is described as rest days when not doing an actual workout that includes everyday activities like walking, hiking or swimming. At the beginning of my fitness journey, I believed that in order to see results I had to workout at high intensity seven days a week. What that usually meant is that my body got sore, tired and I wasn’t able to perform at the best of my ability. Especially when doing harder workouts.

Since pulling back a bit however, I have noticed a difference in my overall performance. Currently I am working out about 30 minutes a day, 5 days a week. With weekends left for active recovery and just recovery. This means that instead of doing a workout routine. I will usually go to the park. Or walk around my neighborhood. Active recovery or active rest days, are also a great time to focus on self care; For me this means having long epsom salt baths. Or doing a gua sha massage on myself.

I also like to use the days to foam roll, or if I am feeling extra stiff. Then I like to do a light stretch. Overall, I feel like I have found a good balance for my workouts and my body. And come Monday I can commit myself  to doing each workout as best I can.

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