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These Are The 10 Best Yoga Poses For Women
Read More: These Are The 10 Best Yoga Poses For WomenYoga is more than just a physical practice. It’s a vital bridge between mind, body and spirit – and the data speaks for itself. In a landscape where South African women face some of the highest burnout rates globally, your nervous system is often stuck in overdrive. Peer-reviewed research published in the South African Journal…
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Here’s How Often You Should Work Out Based On Your Goals, According To Trainers
Read More: Here’s How Often You Should Work Out Based On Your Goals, According To TrainersWhether your goal is to gain muscle, build endurance, lose weight, or improve your overall health and wellness, chances are you want to lock in a sustainable workout plan. You also want to set yourself up for success with enough challenging sweats and time for your body to recover. Striking that balance may seem tricky, but fitness pros have…
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6 Ways You’re Unknowingly Sabotaging Your Morning Workout
Read More: 6 Ways You’re Unknowingly Sabotaging Your Morning WorkoutIf getting your sweat on in the wee hours of the morn is the only time you can fit it in, kudos to you for resisting the urge to hit the snooze button and skip out. Make setting your alarm and pulling yourself out of bed worth all the effort and avoid these morning exercise…
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11 Easy Fitness Resolutions You’ll Actually Stick To In 2026
Read More: 11 Easy Fitness Resolutions You’ll Actually Stick To In 2026Set ambitious New Year’s resolutions, quickly lose motivation due to the strict nature of said resolutions, give up completely: a familiar, well-documented arc for many of us – particularly when it comes to fitness-related goals. A YouGov survey exploring resolutions set for 2025 found that health and self-improvement dominated the list, with 45% of those setting goals…
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A Deload Week Over Christmas Will Help You Hit Your Goals, Experts Say – Here’s How
Read More: A Deload Week Over Christmas Will Help You Hit Your Goals, Experts Say – Here’s HowHas the idea of taking a break from your fitness routine this Christmas left you with more fear than cheer? Good news. Rest days are a legitimate cornerstone of muscle recovery – a hard-earned chance to kick back and allow the past week’s gains to catch up with you, and never has there been more reason to do so…
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Your Post-Workout Meal Might Be More Important Than Your Workout. An Expert Explains.
Read More: Your Post-Workout Meal Might Be More Important Than Your Workout. An Expert Explains.Your post-workout meal of choice actually has a much larger effect on how your muscles recover than you might think. And choosing the right muscle recovery food can help reduce that pain you feel as you hobble out of bed the morning after a tough workout (that’s called DOMS or Delayed Onset Muscle Soreness) . But how…
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This No-Equipment Bodyweight Workout Is Perfect For The Beach, Park Or Yard
Read More: This No-Equipment Bodyweight Workout Is Perfect For The Beach, Park Or YardNothing kills an exercise habit like a break from routine. But taking time out of the office doesn’t mean you need to take a break from fitness as well. This no-equipment bodyweight workout – perfect for the holidays – requires nada and you can do it anywhere: on the beach, a field or even in…
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What Exactly Is The 3×3 By 12 Rule – And Is It Healthy? Experts Weigh In
Read More: What Exactly Is The 3×3 By 12 Rule – And Is It Healthy? Experts Weigh InIf you’ve been hankering to implement some new healthy habits (getting more steps in…eating more protein…), but have felt overwhelmed by approaches that do the most, the viral 3×3 by 12 p.m. rule could be for you. The idea, created by Abbie Overturf (@fit.abbie on TikTok), a fitness coach and content creator, is that the healthy habits you prioritise…
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This Weighted Abs Workout Will Sculpt Your Stomach Like No Other
Read More: This Weighted Abs Workout Will Sculpt Your Stomach Like No OtherWhat’s one way to take your abs workouts to the next level? By adding weights! That’s why we present this four-move weighted abs workout, designed to sculpt your core. By adding a set of dumbbells, you’ll challenge your abs like never before – and have the muscle tone to show for it. In fact, this…
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Here’s How To Prevent Cycling Saddle Pain
Read More: Here’s How To Prevent Cycling Saddle PainHave you ever experienced pain while cycling or afterwards? And we don’t mean from muscle fatigue after pushing up crazy climbs. Cycling pain – especially in the pelvic area – affects 60-70% of female cyclists, according to some estimates. We all know how important it is to get the right running shoes to prevent injuries…
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How I Rebuilt My Life – And My Strength – After Divorce
Read More: How I Rebuilt My Life – And My Strength – After DivorceWhen Suzanne De Jongh strides into her Body20 studio in Klerksdorp, the energy in the room shifts. She’s all warmth, laughter and purpose – a woman who’s built not just a thriving business but a movement that’s changing lives, starting with her own. Suzanne is living proof of what’s possible when you decide to rewrite…
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The 10 Best New Running Shoes That’ll Inspire Your Next PB
Read More: The 10 Best New Running Shoes That’ll Inspire Your Next PBWe know what you’re thinking: another pair of running shoes? Sure, it feels like a new running shoe drops every week – promising to make you (almost) as fast as Caster Semenya. But hear us out: finding the best new running shoe for your needs can seriously level up your training. Not only that, but…
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New Bike? Here’s Why Getting A Proper Bicycle Fitment Is So Important
Read More: New Bike? Here’s Why Getting A Proper Bicycle Fitment Is So ImportantDid you know that most bikes are designed for men’s bodies? That’s “generally’ the standard protocol. While it’s important for everyone to know their bike “size” – yes, bikes have sizes, like running shoes – it’s also particularly important for women to get their bikes adjusted to “fit” their body geometry. This proper bicycle fitment for…
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6 Powerful But Simple Fitness Tips That *Actually* Work (Plus, What’s Holding You Back)
Read More: 6 Powerful But Simple Fitness Tips That *Actually* Work (Plus, What’s Holding You Back)The woman of 2025 is struggling and can’t make it to the gym today, sorry. Or tomorrow. Or the day after that. It’s a pattern Heidi Silcock, women’s health and wellness coach, sees constantly among her clients, busy women with families, meetings and deadlines – and little to no time for a workout. As a…
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The 5 Tools Experts Say You Really Need For Yoga & Stretching
Read More: The 5 Tools Experts Say You Really Need For Yoga & StretchingWhen you think of yoga or stretching, chances are you picture a mat, a few calming breaths and some poses to ease tension. But what about props? Props make yoga more accessible for everyone, but especially for beginners. According to Oratiloe Matla, a yoga instructor and WH Cover Search 2024 finalist, they’re game-changers. “Props are…
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8 Go-To Exercises That Burn The Most Calories
Read More: 8 Go-To Exercises That Burn The Most CaloriesWhen it comes to exercises that burn the most calories, whether for fat loss or maximum efficiency with the limited time you have, hard work is key. And your typical fat-burning exercises aren’t necessarily running, either. “It’s all about what type of workout will push you to work harder and raise your heart rate higher,”…
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Exactly How To Burn More Calories For Weight Loss
Read More: Exactly How To Burn More Calories For Weight LossStruggling to lose weight? If you’ve been sweating it out on a regular basis and the scale has barely budged – or worse, it spiked – you can probably blame an imbalance of two key weight-loss players: calories in (how much you eat) and calories out (how much you burn). What looks simple on paper…
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How 2025 Cover Search Winner Tammi Ragebult Discovered Joy Through Running
Read More: How 2025 Cover Search Winner Tammi Ragebult Discovered Joy Through RunningRunning… What began as a coping mechanism during the COVID-19 lockdown in 2020 soon became a calling for WH Cover Search Winner Tammi Ragebult, then a flight attendant who’d returned to South Africa with nothing much to do. Fast forward to 2025 and she completed her first Comrades Marathon in June 2025. How’s that for…
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WH Cover Search Finalist Tammy Jonas On Healthy Competitiveness
Read More: WH Cover Search Finalist Tammy Jonas On Healthy CompetitivenessVibrant, tenacious and loving life: that’s how 27-year-old fitness instructor Tammy Jonas describes herself. Having played netball since the age of seven, the East-London-based netball coach says the sport has become a defining aspect of her life. As a netball coach now, Tammy channels her competitive streak into her students, creating winning environments on and…
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15 Easy Ways To Sit Less And Move More – Even If You Have A Desk Job
Read More: 15 Easy Ways To Sit Less And Move More – Even If You Have A Desk JobA recent study of South African office workers suggests that a significant number are sitting even more than the global average. Self-reported data from a Johannesburg-based study found that desk-bound adults spend around 12 hours a day seated, with most of that time happening during work and commuting hours. Other research has shown that total…
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FitMama, Fitness, Fitness Advice, Real Women, Transformation, Weight Loss, Weight Loss Tips, Wellness
“How I Lost Weight As A Working Mom”
Read More: “How I Lost Weight As A Working Mom”It’s important to have a healthy pregnancy for you and your little baby. And while weight gain is a natural and necessary part of being pregnant, for Abigail Downs, the extra kilos brought on severe pre-eclampsia. Her body changed in ways she hadn’t anticipated. However she had a weight-loss plan. An unshakeable routine and conscious…
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The Exact Workouts For Your Personality Type (+ Motivation Hacks!)
Read More: The Exact Workouts For Your Personality Type (+ Motivation Hacks!)It can be tough to get pumped up for a workout, especially when you’d rather be doing anything else. But here’s a secret: if you do workouts for your personality type, exercising becomes way more fun – and you’ll push yourself harder. This guide will help you find your perfect workout style so you can…
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What Happens When You Combine Creatine And Collagen?
Read More: What Happens When You Combine Creatine And Collagen?For athletes and active individuals, peak performance isn’t just about building muscle – it’s also about protecting the body’s foundation. That’s where the powerful combination of creatine and collagen steps in. The Role Of Collagen In Training Longevity Collagen is the body’s most abundant structural protein, found in tendons, ligaments, cartilage, fascia and even bone.…
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Feeling Meh? These 6 Athlete-Approved Workout Motivation Tips Will Help
Read More: Feeling Meh? These 6 Athlete-Approved Workout Motivation Tips Will HelpThere are always times in the year when sticking to your training plan feels like more than you’ve got to give. Maybe it’s the darkness of winter, a cold front or a schedule so hectic it squeezes out your favourite step class. Either way, you’re not alone. That’s why we asked athletes and trainers to…
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These Are The Worst Exercises To Do If You Have Sore Knees
Read More: These Are The Worst Exercises To Do If You Have Sore KneesYou don’t have to be 80 years old to be given the finger by your knees. And when it comes to fitness, whether it’s just a weakness you have, or you’ve actually sustained an injury, it’s vitally important that you don’t make the situation worse by doing the wrong exercises or trying to push through…
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The Hiking Workout Every Woman Should Do Before You Hit The Trails
Read More: The Hiking Workout Every Woman Should Do Before You Hit The TrailsThe best way to stay active this winter without sweating it out in a stuffy gym? Go for a hike. Hiking sculpts your bum, legs, hips and core, all while burning fat (whoop!), but it also comes with a hefty dose of feel-good perks. Various studies have linked hiking to boosted creativity and problem-solving skills,…
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1 Week To HYROX: Do This (And Definitely NOT That) To Smash Race Day
Read More: 1 Week To HYROX: Do This (And Definitely NOT That) To Smash Race DayWith just one week to go until race day, every HYROX athlete wants to perform their best. But what should you focus on in these final days? Overtraining, poor nutrition and neglecting recovery can all sabotage your efforts. To help you prepare smartly and confidently, we’ve gathered expert HYROX race week tips from Irma Human,…
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Tight Hips Or Legs? Here’s What A Physio Recommends
Read More: Tight Hips Or Legs? Here’s What A Physio RecommendsWhether you’re glued to a desk, logging daily kilometres on the road or just feeling a little stiff lately, lower body tightness is a common complaint – and one that can lead to bigger problems if left unchecked. So we called in a pro to help us understand what’s behind that nagging tension and how…
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This 7-Day Training Plan Is Perfect For Anyone Who Runs And Lifts Weights
Read More: This 7-Day Training Plan Is Perfect For Anyone Who Runs And Lifts WeightsAs with most things in life, balance is key, and fitness is no exception. Hybrid training mixes different modalities and training techniques to achieve well-rounded athleticism and – as research suggests – prevent injury. Usually, that involves combining cardio (typically running) with strength training to improve endurance and power simultaneously, while adding in elements of functional training and mobility. PT and coach Torie Lin knows the huge…
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Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina Bloedorn
Read More: Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina BloedornBeing a hiking newbie shouldn’t stop you from getting outdoors! And British Colombian hiking influencer Sabrina Bloedorn is here to help! Arm yourself with these hiking safety tips for beginners, then hit the trails with confidence. Hiking Safety Tips For Beginners: Sabrina Bloedorn’s Top 5 Trail Essentials: “Make sure you’ve got all of these with…
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The Best Weight-Loss Plan For You, According To Your Favourite Workout
Read More: The Best Weight-Loss Plan For You, According To Your Favourite WorkoutWhen it comes to weight loss, a healthy diet reigns supreme. That said, adding in a regular dose of exercise can help nudge the scale closer toward your goal – as long as you’re fuelling right. But! The right way to approach weight loss can depend on how you get your sweat on, meaning that…
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Exactly How To Find The Right Exercise For Your Goals
Read More: Exactly How To Find The Right Exercise For Your GoalsThere’s nothing more frustrating than working out really hard and not seeing the results you want. The thing is, different kinds of exercise affect the body differently. So if your goal is, say, to get fitter and run a faster parkrun time, you shouldn’t be concentrating on moves that are more geared towards building strength and muscle.…
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7 Things To Know When Buying A New Pair Of Running Shoes
Read More: 7 Things To Know When Buying A New Pair Of Running ShoesIf you’re thinking of running more (or at all), let’s start with the one thing that’ll make the biggest difference: your shoes. They can affect your stride, pace, PBs and – more importantly – help you start out without the knee niggles, arch pain or blistered heels that could make you want to quit before…
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10 Non-Food Rewards For Weight Loss, From Experts
Read More: 10 Non-Food Rewards For Weight Loss, From ExpertsAnyone on a weight loss journey can agree that it’s difficult. It’s difficult to forgo chocolates and chips for carrots and cucumbers, or to force yourself to do a workout when you’d rather be in bed. Enter: rewards. “Rewards are such an important part of a successful fitness journey,” says fitness trainer Abbi McDuling. “They…
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6 Life Lessons On Staying Motivated – By A Pro Runner Who’s Been Through It All
Read More: 6 Life Lessons On Staying Motivated – By A Pro Runner Who’s Been Through It AllMotivation isn’t always about feeling fired up or smashing goals. Sometimes, it’s about getting out of bed when everything hurts – physically, mentally, emotionally. And few people know that better than South African ultra runner Jenna Challenor. She’s a mom of three, coach and professional athlete whose journey has included international podiums, devastating illnesses, major…
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9 Winter Workout Gear Essentials That Cost Under R500
Read More: 9 Winter Workout Gear Essentials That Cost Under R500Nothing destroys fitness and weight-loss gains like the onset of winter. Even if you start out with good intentions, it’s hard to stick with the programme when everything from the thermometer on your car to the gloomy darkness is telling you to stay in bed. But the right gear will shield you from the elements…
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Trainers Discuss TikTok’s 3-2-1 Method & If It Works
Read More: Trainers Discuss TikTok’s 3-2-1 Method & If It WorksFinding a good workout split can be really daunting: Are you doing enough cardio? Torching enough calories? What about building strength? But what if it’s not fun? Thankfully, TikTok has introduced the 3-2-1 method. It’s a weekly workout split that “promotes variety and helps prevent overtraining in any one area,” says trainer and founder of…
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These Budget-Friendly Home Gym Items Are All You Need, Trust Us
Read More: These Budget-Friendly Home Gym Items Are All You Need, Trust UsKeen to unlock your fitness potential without breaking the bank? Or maybe in cold temps, taking a run outside is as appealing as soggy socks. Here’s how a budget-friendly home gym can deliver serious results, no crowded locker rooms or pricey memberships required. Research shows effective workouts are achievable with minimal equipment right at home.…
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Is A Standing Abs Workout More Effective Than Lying Down? Experts Discuss
Read More: Is A Standing Abs Workout More Effective Than Lying Down? Experts DiscussDoing a standing abs workout might sound as vintage as working out in a unitard, but surprise, surprise: they’re both super popular right now! “They mimic real-life movements more than floor crunches do,” says Daniella Corder, a certified personal trainer, menstrual cycle educator and cyclical nutrition advisor. Plus, for beginners and anyone with mobility issues,…
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4 Moves That’ll Help You Build Seriously Strong Legs
Read More: 4 Moves That’ll Help You Build Seriously Strong LegsStrong, toned legs have been topping our Pinterest boards for years, but there’s more to them than just looking good in a miniskirt. Building strength in your lower body supports everything from running and jumping to mobility, athletic performance and lifting power. It’s all about creating a solid foundation by training all the major lower-body…
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“I’m A Personal Trainer And This Is Exactly How You Should Train Your Legs”
Read More: “I’m A Personal Trainer And This Is Exactly How You Should Train Your Legs”Things we love to skip: the intro of any TV show, queues of any kind and washing dishes. But when it comes to strong, sculpted legs, there’s no skipping leg day. So, we called on personal trainer Carly Swartz to break down exactly how to level up your lower-body workouts and build real strength where…
