Cosmopolitan.com

Zulurobics

Thu, 29 Jul 2010 12:00 +0200

Zulurobics is the perfect remedy to relieve your fitness blues, says the workout's creator, Temi Stallings. ‘Our vision is to make everyone fitness warriors with a fierce body and attitude towards a healthier lifestyle. Zulurobics caters to anyone interested in health, African culture, dance and most of all, fun.’

While you might associate African dance with tourist entertainment instead of health benefits, Zulurobics actually requires intense cardio endurance, she explains. Once you experience this vigorous workout, you'll realise how effective African dance can be in giving you a toned body.

‘With all the hype about Africa and the World Cup, I think this form of exercise could really take off worldwide,’ says Zone Fitness personal trainer, Candice Hemp. It can benefit you both physically and psychologically, she adds.

LET’S GET PHYSICAL
‘From a physical aspect, ’ says Hemp, ‘it will improve cardio vascular fitness, which increases fat burning enzymes and decreases body fat.’ (Read: weight loss!) ‘It will also increase muscle mass, and tone and firm the body for an all-round workout.’

With a focus on rhythmic African dance movements, says Stallings, Zulurobics is made up of traditional Indlamu Zulu dance, gumboot dancing, the Jive, West African dance, Cumbia, Kwela and Capoeira. ‘Traditional dance plays a vital role in African culture. It is a way of storytelling passed down from generations.’ The Indlamu Zulu dance, for example, tells the story of a warrior preparing for battle, she explains. ‘Their leader, Shaka Zulu trained his warriors to imitate the leopard and this dance mimics the leopard’s strength and stealth.’

ON A MENTAL NOTE
There are also psychological benefits of Zulurobics, says Hemp. And because it adds fun to training, it can improve your mood, reduce feelings of anxiety and depression, and relieve stress. Stallings believes it's because of the emotional enjoyment you'll experience when you hear African music and drum beats.

SIGN ME UP!
To get a feel of how Zulurobics works, watch this video.

If you’re keen to try out Zulurobics, classes are held every Monday at 6pm at 68B Wale Street in Cape Town. Contact Temi Stallings on 021 433 0829/084 869 6699, e-mail info@zulurobics.co.za or visit Zulurobics for more information. If you don't live in Cape Town, you can purchase the Zulurobics DVD (R149, 95) from the website. For every DVD sold, a portion of the proceeds will be donated to the We Count Foundation, which benefits underprivileged children in Africa.

Make-Me-Sexy Incentives

Thu, 22 Jul 2010 12:00 +0200

You may be exercising because of pre-beach nerves (you go on holiday when?), ‘but you’re more likely to stick at it and enjoy it if you find some other reason to work out,’ says health psychologist James Prochaska. So forget the size of your bum for a second and work out for the following boosts:

Make-Me-Sexy-Motivator #1	Sexual Confidence Want to boost your body confidence and get into bed? Then work out earlier in the day: a recent study found it was one of the top ways to increase between-the-sheets bravado.
Make-Me-Sexy-Motivator #2
Make-Me-Sexy-Motivator #3
Make-Me-Sexy-Motivator #4
Make-Me-Sexy-Motivator #5
Make-Me-Sexy-Motivator #6
Make-Me-Sexy-Motivator #7

Your Perfect Workout

Thu, 01 Jul 2010 12:00 +0200

Your personality has a major influence on your approach to fitness, says Chrissie Gallagher-Mundy, who runs the London Academy of Personal Trainers. ‘There are four main emotional types and they all suit different workouts,’ she says.

Your Type: NO HOLDS BARRED	Fun-loving and easygoing, you’ll get fit as long as it’s enjoyable. Go for: Anything different, such as dance classes or even karaoke aerobics. Go skating or play frisbee in the park – the fewer the rules, the better.
Your Type: TAKE CHARGE
Your Type: CROWD PLEASING
Your Type: STRONG AND STEADY

THE ULTIMATE CELLULITE BUSTER!
Although we’d all love to find a miracle cream, there’s one thing that’s proven to work – yup, exercise. ‘I’ve got rid of cellulite in 45-year-old women in just 12 weeks,’ says trainer Mark Anthony. ‘High-intensity resistance work (like a weights circuit) is the best way to break up fat cells very quickly.’ To kill the orange peel, do three or four resistance workouts a week, or run or cycle for 30 minutes. Then, after each session, target your high-level cellulite areas with two sets of 20 of each of these bottom-smoothing exercises – that’s 40 minutes in total:
• Lateral Squat: From standing, move your right leg out to the side, squat, raise and return to start.
• Travelling 70-Degree Lunge: From standing, step forward into a lunge, making sure your hip, knees and toes are in line. Then lean your body forward 70 degrees and bend at the knee. (The change in body angle makes your bottom work harder than it does in a normal squat.) Unlike creams, these exercises are free – and at the end of the month, you’re guaranteed results.

Recharge Your Workout

Wed, 16 Jun 2010 12:00 +0200

‘At this time of year, people often break the workout rules,’ says personal trainer Jenny Jolliffe. ‘They don’t eat all day, but think they can still exercise. Or they read at the back of a step class, as if being in the presence of other people working out will get them fit, too.’ Here are the worst slip-ups to watch out for.

BAD WORKOUT HABIT #1	Working out six times in the first week you start Start your fitness campaign with daily workouts and you’ll be out of enthusiasm by day seven. ‘Build up gradually, with a day’s rest between workouts,’ says personal trainer Simon Waterson.
BAD WORKOUT HABIT #2
BAD WORKOUT HABIT #3
BAD WORKOUT HABIT #4
BAD WORKOUT HABIT #5
BAD WORKOUT HABIT #6
BAD WORKOUT HABIT #7

Butt Boot Camp

Wed, 02 Jun 2010 12:00 +0200

Whip your posterior into shape with these moves from personal trainer Mark Anthony, author of Once-a-Week Workout (Sterling). Incorporate these exercises into your regular routine just one day a week and you should start seeing results in as little as a month. Do two sets of 12 to 15 reps each.

MOVES TO MASTER

1. Two-Point Alternate Lunges	Stand with your feet slightly apart with arms straight out, palms down. Bring your right leg 30 to 45 centimetres behind you as you lower into a squat. Don’t let your knee hit the floor. Squeeze your butt as you push back up. Switch sides. Max The Move: Pulse (move slightly up and down) the outstretched leg.
2. Butt Lift
3. Stability-Ball Squat

*Images by Noel J Federizo

Rocking Bodies

Wed, 12 May 2010 12:00 +0200

Harley Pasternak's client list is littered with the hottest Hollywood celebrities such as Lady Gaga, Alicia Keys, Jennifer Hudson and Amanda Seyfried. He shares the workout routine he puts their million-dollar bodies through.

Please note, in each routine Pasternak refers to his Harley-Bar, a 4.5kg tone-up device ($39. 94). If you don't want to buy this product, you can substitute it with barbells or dumbbells in the same weight class. Then with your weights or Harley-Bar, do three sets of 10 reps of these moves three times a week.

1. KAYAKER	What It Works: Your core Sit with your knees bent and feet on the floor. Hold the bar at chest height in front of you with your hands wide and your palms facing the floor with your elbows bent. Lean back until your abs engage. Reach the right side of the bar forward to the outside of your left knee as you draw the left end towards your hip, as if you are paddling. Switch sides to complete one rep.
2. DEADLIFT
3. CHEST FLY

The 15-Minute Lounge Workout

Mon, 19 Apr 2010 12:00 +0200

Start with 12 repetitions of each move and complete the circuit three times. Boost to 15 reps on week two, 18 reps on weeks three to four and up to 20 by week five. Use these moves to complement your regular cardio routine and reap the rewards.

1. CHEST PUSH-UPS
'Lying on your stomach, position your hands at each side of your chest, and push up onto your hands and feet (or knees),' says Ponton. Concentrate on keeping your back as flat as a board.

2. COUCH SQUATS
With your back to the couch, feet shoulder-width apart and hands on hips, squat down slowly until your bum reaches the seat, then stand up. Too hard? Put a cushion on the couch.

3. SLIDE CRUNCHES
'Lie on you back with knees bent and hands on your quads. Slowly slide your hands towards your knees and back down again, using your stomach muscles to pull yourself up.'

4. TRICEP DIPS
'Sitting on the couch with your feet on the floor and hands resting beside you, lift your bum over the edge of the seat and towards the floor,' says Ponton. Lift yourself back to the sitting position, then start again.

5. DYNAMIC LUNGES
'With feet shoulder-width apart, step forward with one leg and lunge down as low as you can before stepping back,' says Ponton. Alternate legs.

6. OBLIQUE CRUNCHES
'Lying on your back with your knees bent, feet on the floor and hands behind your heard, crunch your right elbow towards your left knee,' says Ponton. Alternate knees. Too easy? As you crunch towards your left leg, stick the right leg out and vice versa.

Body Astrology

Fri, 02 Apr 2010 12:00 +0200

Zodiac signs are divided into four elements – water, air, earth and fire – which all have influence over your body, as well as your personality. 'The zodiac can help you stay fit, slim and sexy,' says astrologer Sarah Bartlett. Here's her celestial advice for staying healthy.

FIRE (Aries, Leo, Sagittarius)
You thrive on regular exercise to keep you in shape and your sexual libido on red alert. Channel your high spirits into weekly, sociable gym classes; otherwise you may cave in to heavy drinking and smoking. Avoid spontaneous combustion (symptoms include headaches and temper tantrums) by going swimming, trying yoga and taking long, calming baths.

EARTH (Taurus, Virgo, Capricorn)
Earthy people are body – conscious and physical, but quick to feel the effects of an unhealthy lifestyle. Blessed with fantastic stamina, you may have a slow metabolism. You do best with outdoor exercise, like walking and cycling, and should eat a low-carb diet, otherwise you may fall prone to weight gain, sluggishness and throat infections.

AIR (Gemini, Libra, Aquarius)
Air signs are healthiest when mentally stimulated by new people and ideas. Blessed with a fast metabolism, you rarely get overweight. The hitch? Too much nervous energy can lead to insomnia, dry skin, IBS and eczema. Balance yourself by cutting down on coffee, getting enough sleep and regular tension-blasting dancing.

WATER (Cancer, Scorpio, Pisces)
As a water sign, you feel healthiest and sexiest when you can express yourself emotionally. Your physical health and emotional health are interlinked, creating dramatic mood swings, PMT and a tendency to yo-yo between total indulgence and diet fads. Mutual massages with your man are brilliant body therapy.

Fitness Fails

Thu, 01 Apr 2010 12:00 +0200

The gym is normally an uneventful place. You go about your daily exercise routines and once you've worked up a sweat, you leave without a thought. However, we've found a few clips where people (mostly guys might we add) have embarrassed themselves in front of not only their friends, but entire classes.

From botched Wii sessions (smashed flat screens) and seriously painful exercise ball falls (or should we say fails) to aerobics class disasters and a hilarious pole-dancing lesson gone wrong, let's just hope these people have now learnt their lessons…

We've loaded them all to our YouTube channel, so all you need to do is click here to start watching.

Cross Fit

Thu, 18 Mar 2010 12:00 +0200

Before you walk into a CrossFit workout session, you need to be prepared. The likelihood of you being able to walk out of the class is, well, unlikely. 'Just when you thought you had the gym sussed, expect to be caught off guard,' says Associated Magazines' Head of Digital, Janie Smit, who just yesterday had her introductory lesson.

WHAT IS CROSSFIT?
CrossFit is a strengthening and conditioning workout that doesn't use any machines except a rower and free weights, says Jobst Olschewski, a Level 2 Instructor at Cape CrossFit. Instead of one exercise working an isolated muscle, the moves target every muscle in your body so you're getting a full-body workout.

'Unlike ordinary gym workouts where most of the exercises are aimed at muscle building or conditioning, CrossFit is all about functional strength. It's aimed at improving our daily lives,' explains Smit.

Because CrossFit focuses on performance-based fitness, carrying a heavy load of shopping bags, walking up and down the stairs or even picking up a heavy suitcase should become much easier after a few of these intensive classes, adds Smit.

According to Cape CrossFit, these unique clubs are based in Cape Town, Johannesburg and Pretoria, and offer functional exercise, athletic conditioning, pylometrics, kettleball training, Olympic weightlifting, medicine ball and dumbbell training, powerlifting, gymnastics, rowing, running and jump rope exercises. The website also explains CrossFit's focus on optimising your stamina, cardio-respiratory endurance, strength, flexibility, balance, power, accuracy, speed, coordination and agility.

After that extensive list, even we were exhausted by just writing it. But don't be put off; CrossFit really is for all fitness levels.

WHO IS IT FOR?
'Anyone can start CrossFit at any age,' says Smit. 'During the introduction session you are taken through a baseline workout, which allows the "coach" to assess your athletic level and alert him or her to any specific movement issues that might need attention,' she says.

Statistics show that 65% of CrossFit students are female, so there's no need to worry that you'll be lost in the sea of testosterone. Smit also says CrossFit is more of a school than a gym because the coaches teach you the correct technique before you tackle each exercise, and then walk you through it.

HOW DOES IT WORK?
Workouts are done in a class of between three and 15 people, explains Smit. Not only does this create camaraderie and healthy competition, individuals also learn by watching each other. 'This is the first time where men and women compete not against each other, but with each other,' says Smit. 'Yes, they may bench press more than us, but can they row as fast as we can?'

'I just started, but I already feel like I want to take this further and become a part of the community,' says Smit. 'I want my name to feature on the huge white board where all of the top performers are noted.'

MORE DETAILS
For contact details, time slots and a more detailed look at membership options, visit any one of the following CrossFit South Africa sites.
Johannesburg: CrossFit Rebel; CrossFit One Ten; Fitness Technologies
Cape Town: Cape CrossFit
Pretoria: Ballistix CrossFit

We found this promotional video demonstrating a few of the exercises. It may be American-made, but it's the exact same workout that's happening in South African CrossFit gyms. Some of the women may look a little bulky, but the majority are lean and don't look like The Incredible Hulk, even after all that heavy lifting.

Tight Little Package

Mon, 08 Mar 2010 12:00 +0200

Designed by personal trainer Lindsay Dunlap, creator of Fat Fighters at the Sports Club/LA in New York City, do three sets of 15 repetitions of these moves on each side three days a week. 'The workout tones every muscle group while raising your heart rate,' she says.

MOVES TO MASTER

SQUAT WITH AN OVERHEAD PRESS
Holding 1kg weights, squat with your right leg in front, left leg behind you, knee a few inches off the floor. Straighten right leg, raise your left knee to chest level, and bring your arms straight up.

Max The Move: When going to the second position, don't fully straighten your leg to keep the muscles engaged.

>> Next

Reasons To Get Friendly With Dumb-Bells

Thu, 11 Feb 2010 12:00 +0200

In the corner of your gym there’s a free-weights section. It’s generally full of men. We asked the experts for five more reasons to go there

1. It’ll shrink your pot belly
A general weight-training regime reduces fat beneath the skin, particularly around the stomach. ‘Abdominal fat is more mobile than fat in the hips and thighs, and seems particularly affected by weight training,’ says fitness expert Sam Murphy.

2. It’ll make you look slimmer
Weight training swaps fat for muscle, which is denser, firmer and fits better into clothes.

3. It burns calories even when you’re not working out
Because strength training is intense, your metabolism stays high long after exercising. ‘You keep burning calories while your body cleans out the by-products of exercise and restores itself to a pre-exercise state,’ says Murphy.

4. Your body will look younger than it really is
After 30, it’s all downhill in terms of muscle mass – with your bum, breasts and upper arms joining the slump. Weight training tightens the age-related decline in metabolism and muscle mass.

5. If you can lift a 10kg barbell, lugging a weekend bag becomes effortless
‘Strength makes us resilient and less likely to become tired from life’s physical demands.’

Convinced?
‘Start two 30-minute sessions a week and you’ll soon see the difference,’ says Murphy. Join a circuit training or weights class, or work out a programme with a trainer.

WORK OUT AT WORK
Call the posture police – slumping at your desk all day can make you look awful. Try these three moves to straighten yourself out. ‘If you don’t counteract the “desk slump”, you’ll end up with round shoulders, a sticking out stomach and backache,’ says Joanna Peyton-Jones from Stretch Therapy. Try these three easy fixes:
BACK
‘Sit in your chair, lean right forward between your knees, reach through your legs and grab the chair legs. Pull for two seconds, sit up. Repeat 10 times. This will lengthen your spine and counteract compression from sitting down.’
SHOULDERS
‘Stand or sit beside a wall and put your arm out at a 90-degree angle so your hand is flat against the wall (fingers facing backwards). Lean forwards for two seconds, feeling the stretch across your shoulder. Repeat 10 times.’
ABDOMEN
Bad desk posture can equal bad sex because it creates slack abdominal and pelvic-floor muscles. Combat this by using an exercise ball as a desk chair. In a normal chair? Sit upright with both feet flat on the floor. ‘It enhances the muscles and sensory function around the vagina,’ says Dr Laura Berman, director of the Berman Center for women’s sexual health in Chicago.

Blast Your Butt and Thighs

Tue, 26 Jan 2010 12:00 +0200

Doctors aren’t sure why women tend to store fat in their butts and thighs, but they think it has to do with saving up for the demands of pregnancy. (Isn’t biology a bitch?) So even celebrities like Alicia Keys and Eva Mendes have to work at whipping those trouble spots into shape. Their secret weapon? Trainer Harley Pasternak, author of The 5-Factor Diet (Ballantine Books). Since you deserve a hot body too, we asked Harley to create a workout just for us.

‘These movements, which hit your butt and thighs simultaneously, are isolateral, meaning they work equally both sides of your lower body to ensure that you’ll look proportionate,’ says Harley.

Start with three sets of 20 reps two times per week. Depending on genetics and diet, you should see a difference within weeks.

>> Get started here...

Tighten Your Abs

Wed, 02 Dec 2009 12:00 +0200

'Performing the same workout over and over doesn't challenge your muscles,' says personal trainer Stacy Berman. Do three 15-rep sets of her intense moves twice a week.

>> THE MOVES TO MASTER

The Buddy System

Thu, 19 Nov 2009 12:00 +0200

Dr. Shiriki Kumanyika, professor of epidemiology at the University of Pennsylvania School of Medicine, led a recent study into whether it was possible for individuals to lose more weight if they worked out with a friend or family member. In previous investigations, it was found that having a reliable support system during your exercise routine encourages weight loss, but what are the facts?

THE STUDY
The study involved 344 African-American adults over a two-year period. The participants were divided into four separate groups: the Individual Low-Support Group didn't involve a partner at all; the Individual High-Support Group were allowed to choose a team member from within their division and work together; the Family High-Support Group required the participant and their partner to fully partake in all activities assigned to them as a fitness team; and the Family Low-Support Group didn't demand full participation from partners.

The idea was to compare whether there was a significant difference in weight loss between those who worked with their partners throughout the process and those who worked with less or no support.

THE FINDINGS
The study found that weight loss was indeed linked to whether or not a participant's partner lost any weight. If the partner was successful in losing weight, the participant shed the kilos too.

'The general explanation is the fact that the partner was sufficiently motivated to adhere to the weight loss recommendations suggests that the partner was also encouraging and supporting adherence in the participant,' says Dr. Kumanyika. 'Perhaps they were able to help each other to stick with the program, or at least did not discourage each other. That is the idea of social support.'

However, it's important to note that social support can also be seen as social discouragement. 'Using the same reasoning,' says Kumanyika, 'if the partner doesn't adhere [to the exercise routine] they might limit the adherence of the other person.'

'Training with a buddy is an excellent way to stay motivated during exercise,' says Cape Town-based personal trainer, Tamara Potgieter. You can draw inspiration from seeing your partner lose weight or inspire her when motivation is running low, says Potgieter. As determination and working together is key, she warns that you pick your partner wisely, as your success together will depend on how you motivate each other.

'You will find that this method can push you way beyond what you thought you could do, and by combining your knowledge on training routines, you can draw on each other's strengths to get the best from every session.'

Personal trainer Candice Hemp believes the buddy system is beneficial to both parties. 'If your training partner has already noticeably started to lose weight and is on their way to achieving their goals, this could be used as a huge motivation tool for both parties,' says Hemp. 'By training with a partner, you will both be able to feel the physiological and psychological benefits of regular training, which will help both parties to adhere to their training programme, and encourage and motivate one another.'

Kumanyika says her team can't be more specific about why the partner effect was successful but the fact that the effect was there is consistent with the literature on social support. So, whether you want to take a Muay Thai class with a friend, go kick boxing with your boyfriend or do cardio with a family member, you both need to be serious about losing weight.

Tone Your Body

Fri, 06 Nov 2009 12:00 +0200

You can do a crazy amount of cardio, but squats are your best defense against inner-thigh jiggle and butt sag. These moves from Kim Overton, a personal trainer in Austin, Texas, and creator of the Love Your Legs DVD, target those hard-to-tone spots. Crank out three sets of 20 reps three times a week.

Click here for the MOVES TO MASTER

Bust Your Bad Gym Habits

Mon, 19 Oct 2009 12:00 +0200

Talking on the phone while you're on the treadmill? Been to the gym 10 times since you joined three days ago? 'At this time of year, people often break the workout rules,' says Jenny Jolliffe, a UK personal trainer. 'They don't eat all day, but think they can still exercise, or they read at the back of a step class, as if being in the presence of other people working out will get them fit, too.'

The worst slip-ups to watch out for are:

Bad Workout Habit #1
Going six times in the first week
Start your fitness campaign with daily workouts and you'll be stiff and out of enthusiasm by day seven. 'Build up gradually, with a day's rest between workouts,' says personal trainer Simon Waterson.

Bad Workout Habit #2
Chatting as you swim
'You need to swim for more than 20 minutes for a proper workout – plus, swimming with your head up creates a stiff neck and backache,' says swimming teacher Kari Furre.

Bad Workout Habit #3
You belong to a gym – but never go
The average annual gym membership would pay for a small holiday. If you're not using yours, find one that's close to work or home, or try running outdoors. 'People find it more fun, which is the key to staying motivated,' says Waterson.

Bad Workout Habit #4
You skip the cool-down
False economy: 'Stretching helps to create a long, lean, sexy body,' says Waterson.

Bad Workout Habit #5
You take your cellphone with you
'You get faster results if you concentrate on using the right muscles as you work out,' says Waterson. 'It's not enough to just go to the gym – you have to be there mentally, too.'

Bad Workout Habit #6
You use the sauna for weight loss
Saunas can help reduce stiffness, but don't try to lose a dress size in there. ‘Drink water – being hydrated gives you energy,' says Waterson.

Bad Workout Habit #7
Not eating for hours after a workout
A good thing, right? Wrong. 'Eat within 30 minutes of a workout for the maximum metabolism boost,' says sports nutritionist Anita Bean.

Fit All Over

Fri, 09 Oct 2009 12:00 +0200

If you want a proportioned figure, 'you have to exercise your upper and lower halves equally,' says New York City personal trainer Ilena Sakas. 'These whole-body shapers target your major muscle groups and will get you that fit-all¬over look.'

For best results, do three sets, three times a week.

>> Click here and get started on the MOVES TO MASTER

Get Long and Lean

Mon, 07 Sep 2009 12:00 +0200

'When you're constantly hunched over the computer or curled up on the couch, your waist shortens, causing it to protrude outward,' explains Pilates expert Suzanne Martin. And that's not cute! But you can lengthen your waist again through these postural stretches.

Do them three times a week after your cardio session – when your body is already warmed up and flexible. You should see results in about a month.

>> Learn how to master the moves…

Tone Your Tush

Thu, 06 Aug 2009 12:00 +0200

Get your butt into shape with these moves from personal trainer Stefan Aschah, founder of fitness and nutritional program Strength 123. 'This combination works your entire glute area and, when done regularly, will make you firmer in under a month,' says Aschan. Aim to do three sets of each move.

>> Get started with THE BRIDGE

Get a Sexy Tummy

Fri, 17 Jul 2009 12:00 +0200

It takes six months to get your body bikini-ready for summer. But there's one thing few women look forward to: doing a million boring crunches to get a taut tummy.

Designed by celebrity trainer Sue Fleming, who helped Katie Holmes get back into pre-Suri shape and author of Fashionably Buff (Villard Books), these waist-whittling exercises target all areas of the abdominals – upper, lower, and obliques. 'Aim for training your abdominals three to four times per week,' says Fleming. 'Do three sets of 10 to 12 repetitions on each side.'

Even though this routine will help tighten your stomach muscles, you'll also have to burn calories to reveal them. There's a top layer of fat that conveniently resides right over your abdominals, shielding them from the light of day. 'A regular cardio routine as well as a healthy diet is necessary in order to peel away that top layer of fat,' says Fleming.

>> Click here to begin the belly-boot-camp

Trouble Spots SOS

Fri, 12 Jun 2009 12:00 +0200

A firm figure isn't just about shedding pounds. 'Cardio alone won't get you defined muscles,' says personal trainer Wendy Traskos, owner of New York Pole Dancing. 'You must incorporate conditioning.' These moves will tighten up common key areas: legs, butt, and waist. Do three sets of 15 repetitions, three times a week.

MOVES TO MASTER

Side Plank
Lie on your right side, keeping your legs stacked and straight. Lift your torso and hips a few centimetres off the floor. Contract your abs, and lift your hips as high as you can. Hold for five seconds, and then lower back down. Do 15 reps, and then switch sides.
Max the move: Keep your hips lifted for a 10-second count to make your abs work at staying contracted longer.

Lateral Lunge
Stand up straight with your hands on your hips, feet a little wider than shoulder-width apart. Lunge to your right so your weight is on your right leg. Pressing through your right heel, slowly straighten the leg, and shift back to the starting position. Switch sides.
Max the move: For a cardio bonus, pick up the pace as you move from side to side and you'll get your heart rate up.

Squat With a Bicep Curl
Holding a 1.5kg dumbbell in each hand, stand with your feet shoulder-width apart and knees slightly bent. Bend into a half squat while bringing the weights towards your chest. Slowly press through your heels as you return to the starting position.
Max the move: Do a full squat to work your butt and thighs even harder.

Along For The Ride

Fri, 22 May 2009 12:00 +0200

The online team tried to improve their balance and coordination by learning to J-board.

The Body & Soul cover in the June 2009 issue of COSMOPOLITAN magazine, Hip Ride, looked like so much fun the online team decided to give it a try. We were confident we would master the art of J-Boarding in a matter of minutes...

After one of our instructors did a quick demo around the aisles at Surf Centre (in Canal Walk, Cape Town), we were ready, but we could hardly even mount the board, let alone ride it! Despite countless attempts onto various railings, walls and anything else we could get our hands on, we continued to wobble our way precariously in and amongst the cars. Some of us were more successful than others.

Hot Legs

Mon, 04 May 2009 12:00 +0200

Look good in your skinny jeans and give these moves a try – they work your hamstrings and outer thighs.

'Perform each by coming up to 75% of the way so your knees never straighten out,' says personal trainer Kim Overton, creator of the Love Your Legs DVD. 'This keeps your muscles engaged.' Do three sets of 20 reps (on each leg) three days a week.

MOVES TO MASTER

1. Curtsy lunge
With hands on hips, cross your right foot behind your left leg. Knees should be slightly bent. Pressing through your left heel, slowly rise, squeezing your right outer thigh as you lift that leg to the side.
Max the move: Keep the outstretched leg lifted for 15 seconds to challenge your outer thigh.

2. Abductor lift
Get on all fours with your back straight. Squeeze your butt and left outer thigh as you lift your left leg out the side, keeping the knee bent at a 90-degreee angle. Return to starting position without resting your knee on the floor.
Max the move: Do the reps quickly – without moving your back – to get your heart rate up.

3. Touchdown
Lunge forward with your right leg so your left leg is extended behind you, knee slight bent, 5cm off the floor. With right hand on your hip, reach your left pointer finger toward the ground. Press through your right heel and slowly stand.
Max the move: Pulse the extended leg to work your hamstrings harder.

EASY WAYS TO BURN 100 CALORIES
Engaging in everyday activities can keep your weight in check and burn 100 calories:

Minutes Activity
20 Washing your car
20 Walking your dog
10 Jumping rope – moderately
25 Grocery shopping
15 Dancing at a club
30 Pacing while talking on your cell
15 Speed walking

A Fitness Flop?

Wed, 22 Apr 2009 12:00 +0200

We review the UK's number-1-selling fitness shoe, the Fitflop.

I'd love to know which model the legs in the Fitflop ads belong to. Who wouldn't want them? Just look at them!

I have quite skinny calves and jelly-ish thighs, and not just because I think so, but because I've actually been told so on many occasions, and have been looking for a way to tone them. I've considered buying a step machine, have taken up NYC Ballet Workout classes and just signed up for street dance classes. So I was pretty excited to test-walk my very own pair of Fitflops I received in the mail.

After Day 1, I didn't care that I'd walked more in four hours than I'd done in four days. I was too excited to notice because of the tingly sensation in my calf muscles, hamstrings and quadriceps. And maybe my glutes too, but that might've been caused by me actually walking around instead of being glued to my chair in front of my laptop like most days.

PODIATRIC TECHNOLOGY

An almost unbelievable amount of tech has gone into 'UK's hottest new fitness shoe'. Engineered by podiatric biochemist Dr David Cook, the midsoles of the Fitflop incorporate patent-pending micro-wobbleboard technology that stimulates your muscles as you walk. By mildly destabilising the foot the Fitflop forces the muscles in your thighs, hamstrings, calf and glutes to work more than usual, resulting in visible toning in those areas. (Still with me?) Essentially, according to co-founder and personal trainer Marcia Kilgore, the Fitflop is supposed to train the bottom of your foot to do all the work it would naturally do as if you were walking barefoot.

Watch the video for a more detailed explanation.

Unfortunately, after wearing Fitflops for two months, I am disappointed. I have seen no noticeable change. Thinking maybe I expected too much, I dug out the PR material again and went through what happens with Every step you take in your Fitflops:
1. Improves your core muscle strength – haven't noticed a difference really, maybe I should give Pilates a try
2. Absorbs shock on your feet, knees and back – this I can believe because I've actually felt less pressure on my knees and more cushioning for my feet
3. Encourages better posture and stronger muscles – my posture's improved only because I've been trying to strike the Fitflop leg model's pose for the past two months
4. Burns calories – no noticeable difference
5. Mimics barefoot walking, but with a little bit more of a challenge – ok, cudos to the Fitflop people for successfully recreating this motion. But what stops me from just walking barefoot anyway?
6. Can reduce cellulite and slim and tone your thighs – if you can spot the difference in my 'before' and 'after' photos, I'll buy you a pair
7. Improves muscle tone – see comment at point #6
8. Strengthens and tones muscles in the feet, legs, buttocks, stomach and back – see comment at point #1, #3 and #6
9. Increases leg muscle activity and circulation – wouldn't this depend on how much activity you perform in any shoe, let alone the Fitflop?

If you're dead set on buying a pair, it's best you do so for aesthetic and not fitness purposes. While the red Walkster might not do much for your wardrobe, Fitflops come in different styles and colours – one I've grown particularly fond of is the Electra style. And let's face it, anything is better than Crocs.

I've never spent as much time staring at my legs in mirrors and window reflections in shopping malls, trying to spot the difference. But sadly I must admit that my legs have received more of a workout in 6-inch heels than in Fitflops.

Tone Up, Trim Down

Thu, 19 Feb 2009 12:00 +0200

Counteract the past few weeks' gluttony by following this work-out regimen. Top trainer Kathy Kaehler, author of Kathy Kaehler's Celebrity Workouts: How to Get a Hollywood Body in Just 30 Minutes – who has trained celebs like Jennifer Aniston and Julia Roberts – has created this do-anywhere routine that will help sculpt your muscles and increase your pulse.

Instead of the usual instructions –15 reps of 3 sets, etc – she suggests switching things up a bit. 'Do as many repetitions of each move as you can in one minute, then aim for repeating the entire rotation three times,' instructs Kaehler. 'Keep your focus on maintaining correct form as well.'

And remember, consistency is key, aim for at least three times a week.

STRAIGHT-LEG KICKS
Stand with your feet shoulder-width apart and your arms extended straight out to the sides (picture a). Bend your right leg so it's supporting your weight, and make sure not to extend your right knee past your foot. Kick your left leg straight out in front of you, keeping your foot flexed, and try to touch your left foot with your right hand (picture b). 'Keep your back straight,' notes Kaehler. 'This move is all about balance. Leaning forward too much shifts your weight off your leg, so you won't get the maximum benefit in your butt and thighs.' After the first minute, switch sides and repeat.

PLYO PUSH-UP WITH A CLAP
Start by lying on the floor in a half push-up position (palms on the ground – slightly wider than shoulder-width apart – chest lifted, knees bent, ankles crossed). Keep your head, neck, and back in a straight line, with your belly button pulled in (picture c). Using your arms for momentum, push up quickly and clap your hands in midair (picture d). Then land on your hands, and slowly lower yourself to starting position. 'This is a plyometric exercise, which means it's a fast movement that forces your muscles to contract quickly,' says Kaehler. 'With this move, you'll see a great upper-body payoff in your triceps, chest and shoulders.'

SQUAT-THRUST JUMP BACK
Stand with your arms straight at your sides, feet slightly apart (picture e). Bend your knees into a deep-seated squat (your butt should almost touch your heels), lean forward and place your hands flat on the floor in front of you (picture f). In one move, kick your legs straight behind you so you're in a push-up position, making sure your body is in a straight line (picture g). Hold for three seconds. Jump back into position (picture f), then stand up and repeat. 'Because this is a full-body strength move, it's a great calorie blaster when you do it fast,' notes Kaehler. 'Aim for 10 reps a minute in the beginning, then try to work toward 15.'

SCISSOR SHUFFLE
Holding 1.5kg dumb-bells, stand with your left foot forward and right leg behind you. Your arms should be bent, with the left arm in front of you and the right elbow behind you (picture h). Pressing through your heels, jump up and switch your legs in midair (picture i) so that you land with your right foot forward and left leg behind you. Pump your arms at the same time (picture j). 'Concentrate on using your thighs to push yourself up and down,' notes Kaehler. 'And the quicker you go, the higher your heart rate climbs.' Once you feel comfortable with this move, you can increase the intensity by using 2.5kg weights.

SQUAT-JUMP LUNGE COMBO
Squat down, and place your hands in front of you for balance (picture k). Press through your heels and jump in the air, while reaching your arms straight up (picture l). Land back in position (picture k). Stand up, put your hands on your hips, and lunge forward with your right leg (picture l). 'Max the lunge by bringing your left leg as close to the floor as you can,' notes Kaehler. 'Slowly press through your right heel, and contract that thigh as you rise. This pace challenges the leg to balance you for a Ionger time.' Repeat on that leg for a minute, then switch sides.

STEP UP
Stand in front of a chair with the seat facing you. Contract your abs and place your right foot on the centre of the chair (your leg will form a right angle to it) (picture m). Press through your right heel, keeping your butt and right thigh tight, and slowly straighten your right leg as you raise your left leg and tap the chair with your left foot (picture n). Step down and repeat. After the first minute, switch sides. 'This move elevates your heart rate and targets your entire bottom-ham-strings, quads and butt,' explains Kaehler. 'Once you get stronger, use a higher chair.'

A Wii Little Fitter

Mon, 19 Jan 2009 12:00 +0200

No sweaty gym lockers, no mucky showers, no prying eyes and no steroid-head Brad Pitt gym instructors.

Marketed as the fun way to get fit in your own living room , the Nintendo Wii Fit was launched in South Africa in 2008. Ninentendo's PR machine got to work churning out press releases and called it a 'fun and healthy way to get fit' that 'uses the latest technology to assist you in leading a healthier lifestyle'. It sounded like we'd heard it all before (I'm ashamed to admit my addiction to informercials), but for the sake of the journalistic integrity COSMO prides itself on, we put our disdain for corporate communication aside and stepped onto the Balance Board.

LET THE GAMES BEGIN
The Wii Fit is easy enough to set up and connect to your television, and doesn't require much space – as say a small home gym would. The wireless balance board's shape may trouble users who aren't particularly fond of measuring scales, but it's a nifty device that uses numerous pressure sensors to assess your centre of balance.

After being prompted to step on the board, the first thing that's put to the test is your current level of fitness and your Wii Fit age and BMI is calculated. Then it's on to the 'games'. There are four main activities to choose from: yoga, aerobic exercises, balance games and muscle workouts. Hard core gymmers might find the Wii Fit a bit juvenile as you are at first only allowed to access a few of the exercises, but the more workout hours you clock the more exercises you unlock – there are 40 in total.

The Wii Fit also features a virtual trainer who demonstrates new routines and exercises, and motivates you along the way. Unfortunately after a while this voice becomes a bit annoying, but hey, that's why the mute function on your TV's remote was invented.

The interactive channel allows you to track your progress, and if more than one person is using the same balance board, you can compare your results.

BUNS OF STEEL?
But with this all-in-one, in-home exercise machine available to anybody who has a spare R1 500 in their wallet, will it ever replace the conventional gym? Probably not.

We can't take the Wii Fit seriously when all it really is built on is standard exercises like sit-ups and push-ups and trying to keep your balance on par with a little red dot. I'll admit that I had fun snowboarding, tight-rope walking and dodging soccer balls thrown at my head, but when it comes to a serious sweat-dripping, muscle-burning workout, the Wii Fit is found wanting.

You won't dramatically drop three jeans sizes, but if you're looking to have fun (it is a 'game' after all), the Wii Fit is for you. For everybody else, I'll see you at Bums and Tums next week.

Hooping

Thu, 18 Dec 2008 12:00 +0200

Hula hooping, simply known as 'hooping' today, started as a craze 50 years ago when Wham-O, a California toy company, began manufacturing plastic hoops as toys for children. Although the company sold 100 000 million units in 1958, over the years the craze died down.

But the hoop is making a big comeback with Hulaerobics classes being implemented in gyms across the United States and the United Kingdom. Maddy Wolmarans, creator of the Hooping in South Africa blogsite and a hip hoop dance ambassador, is approaching selected gyms across South Africa to have Hulaerobics offered as part of their aerobic programme as well.

'Hooping is fun, you get fit and you smile,' says Wolmarans, who also makes hula hoops and hosts hula hooping workshops at schools. She says it allows you to get in touch with your inner child while you lose weight and get fit. On her website, Wolmarans says hooping increases flexibility of the spine, understanding of rhythm and fluidity of movement, while offering a therapeutic practice that engages the mind and body.

Asked if there is a wrong way to hoop, Wolmarans says yes. 'If the hoop keeps falling, you're doing it wrong.'

HOW TO HOOP
1. Put one leg in front of other.
2. Move your hips forwards and backwards, but keep rest of your body still.
3. Push your hips backwards when the hoop reaches your stomach, and then forwards when it touches your spine.

The sideways shuffle is more intense, when instead of moving your hips forwards and backwards, you move them from side to side.

'Most people only hoop anti-clockwise, but you need both directions,' says Wolmarans. 'But you need to hoop in both directions to experience the full benefits.' Hooping not only trims your waistline, Wolmarans adds, if you move around with your hoop, you will get a full cardio workout.

Once you've perfected your basic hooping skills, try weighted hoops as a form of resistance training. You can also order 'The Hoop Dance Workout' instructional DVD, created by professional hooper and trainer Christabel Zamor, online.

Fact or Fiction?

Sun, 14 Dec 2008 12:00 +0200

Fitness myths fairly common, says Charmaine Giani, group fitness specialist at Planet Fitness.

Here are a few for starters:

Building muscle prevents weight loss
Women often gain weight with strength training, instead of losing it. ‘This is because the body gains more muscle, so your body composition changes,’ Giani says. ‘You’ll actually have more lean body mass and less fat. As muscle weighs more than fat, it’s important for women who are strength training to have body-fat measurements taken every month or so to track their progress, rather than watching the scale.’

Spot reduction
Many women still believe you can lose fat in so-called problem areas by performing muscle-conditioning exercises in these target zones. ‘Although the exercise will work those muscles, a combination of cardiovascular exercise and conditioning exercises together with a low diet will promote fat loss,’ says Giani.

Women can’t be strong
‘Because many women restrict themselves to correct resistance training, they tend to have less lean body mass than men. However, many women are actually capable of becoming proportionally as strong as men,’ Giani says.

Training Tips

Thu, 11 Dec 2008 12:00 +0200

Whether you've put together a GI Jane training schedule to prepare for a triathlon or are just getting in shape to lose a few kilos, these workout tips can help you along your way.

Just six months after giving birth to twins, Jennifer Lopez took part in (and finished) the 22nd Annual Malibu Triathlon.

'I thought, "What can I do to make my babies proud?" I think about what they'll think about the year they were born – who I was and what I did,' she told US fitness and health magazine, Self. 'It's important to me to set examples for them. I want to lead with my life.'

In a month-long blog for the women's monthly magazine, she documented her journey towards the event (which included an 800m swim, 29km cycle and 6,5km run). We've put together a selection of her training tips as well as a few of our own.

IF YOU'RE A NOVICE
Lopez's advice to those getting started is to take it slow at first. When you're training, start little by little to give yourself time and you'll eventually increase your fitness level.

'Give yourself time to work up to you goal,' she said in her blog for Self magazine. 'It's hard, but I have more energy, and I feel proud of myself. When I'm training, I keep telling myself, "It's for the kids".'

Lucy Danziger, Self's editor-in-chief who became Jennifer's training partner, said when she did not feel like training, she concentrated on her goal instead of on the actual workouts.

'My favourite self-motivator is telling myself, "Give it five more minutes",' Danziger told Good Morning America in a television interview. 'Relax into it, breathe and you'll likely want to continue.'

RUNNING
'To run easier, go farther and enjoy the time after the run, insert one minute walk breaks, after one to three minutes of running,' says Jeff Galloway, a North Carolina running coach and author. 'On long events, walk breaks help runners to record faster times.'

The former Olympian suggests keeping your feet low to the ground when running, touching the surface lightly. In his book he says to run faster, 'increase the turnover or cadence and not the stride length. Don't huff and puff during the run. Run at a pace that allows you to talk. If you start slowly enough, you can enjoy every run.'

Gary Lavin, founder of To the MAX Training Systems in Florida, recommends single legs squats and posterior reaches to strengthen your muscles.

'These help to stabilize the hips and core which will allow you to transfer more power per step with less effort,' says Lavin.

SWIMMING
Tim Shead, a world champion swimmer and coach based in Cape Town, says his cardinal rule of swimming is to relax.

'If you tense up, you will sink like a rock. If you rush or go fast, you will exhaust yourself very quickly and unnecessarily. None of these are conducive to good swimming or a pleasant experience.'

Shead says each of us has a different body type, mass, strength, composition and flexibility, which means your ideal freestyle swimming stroke will be different to the next person.

'Regardless of how fast you wish to swim, your goal is simple and always remains the same – swim from point A to B expending the least effort and energy.'

Shead's tips are to streamline your body (from extended arms to head to hips to toes), deepen your arm pull (try to touch the pool bottom with each stroke), when breathing, turn your head to the side (never lift it) and don't kick too hard (you will exhaust yourself instead).

CYCLING
When buying a bicycle it's important to test out a few of those on display in the store. You need to find the fit (handle bars, seat and peddles) you are comfortable with to avoid injuries. Jennifer's personal trainer, Gunnar Peterson, told Self magazine you need to be comfortable, so make sure the sales person knows what he or she is talking about.

'A pro will make sure the pitch and position of your saddle and handlebars and everything else is properly fitted', the celebrity trainer who has worked with Penelope Cruz, Matthew McConaughey and Gwen Stefani, was quoted as saying. 'That will improve how you ride and feel on a bike, giving you more power.'

EATING
In one of her blog entries, Lopez commented: 'The other day I ate Chinese food, then did a mini, mock tri: a swim, then a bike and a run. I could feel the heavy, greasy food slowing me down. By the end of the workout, I was thinking to myself, "If I ate better, I'd feel better about now and I'd have more energy".'

Once you progress to the longer distances, you will need more energy. Easily digestible proteins and carbohydrates like chicken, pasta, fruit and vegetables give you the fuel you need to feel good throughout your workout.

According the Elna van Coller, a personal trainer in Johannesburg, you can't 'out train' a bad diet.

'Doing exercises in addition [to following a good diet] gives you the leverage to exponentially increase your results.'

FIND A BALANCE
Even before she attempted the triathlon, the 39-year-old Lopez had a demanding schedule. But it is all about finding a balance and arranging your training schedule around your life, not vice versa.

'I never let my desire to train or my other goals get too crazy that they will keep me from my babies,' she blogged. 'I will work to fit in my training sessions so I'll be ready for whatever I'm going for, so that I'm fulfilled in that way, too. I think it's important for all women to have that balance.'

Having a supportive partner helps too. Jennifer's equally high-profiled musician husband, Marc Anthony, set up an area for her to train in at home with a treadmill and electric bicycles so she didn't have to spend too much time away from their twins Max and Emme. He was also seen cheering her on along the route on competition day.

The singer, actress, fashion designer and entrepreneur raised $127 000 (about R1,1 million) for the Children's Hospital of Los Angeles when she completed the triathlon in two hours, 23 minutes and 28 seconds.

'If you have a goal you can reach that finish line,' Danziger told Good Morning America. 'Having a goal really helps.'

Snow Patrol

Fri, 25 Jul 2008 12:00 +0200

What it is
Ice skating

What it does
‘Skating is a great form of cardio exercise. Skaters tend to have firm, toned thigh muscles as well as strong back muscles. It’s a fun, exciting form of exercise that builds character and self-discipline, exercising the body and the brain,’ says Taryn Finlayson, a skating coach at Northgate Ice Arena in Johannesburg.

Who benefits?
People of all ages can skate, although those with serious back or knee problems should avoid the sport. Since private lessons are usually held in the mornings, this is not for girls who enjoy a lie-in.

Where can you do it?
There are ice rinks in Cape Town, Durban, Johannesburg, Vereeniging, Pretoria and Kempton Park.

What it is
Skiing

What it does
‘Skiing provides an excellent cardio work-out. The sport requires a lot of endurance training and the lungs must be able to cope with the altitude of the ski slope and the physical strain. It helps tone the quads, hamstrings and calves,’ says Gareth Martin, manager of Snowsports at Snowscape, home of Tiffindell Ski.

Who benefits?
Absolutely anyone can ski or snowboard. However, people with previous injuries should wear protective strapping and safety equipment to provide support.

Where can you do it?
Learn to ski at Snowscape’s 50m indoor ski slope in Johannesburg or at Tiffindell Ski Resort in the Drakensberg mountains.

Fighting Fit?

Wed, 04 Jun 2008 12:00 +0200

So you have a bit of a cough and can’t go anywhere without your trusty box of tissues. Nothing wrong with heading to the gym to ‘sweat out’ your cold, right? Wrong, says Shelley Pearce, a Johannesburg personal trainer. ‘Any sign of illness shows that your body is under stress. It’s best to take some time off and get some rest,’ she advises.

‘The problem is that your heart rate is elevated when you exercise,’ says Pearce. This puts strain on an already overburdened system, especially if you are suffering from a chest infection. ‘The golden rule is that if your symptoms are from the head and chest, and your body is aching, stay in bed. If you have a head cold, see your doctor first and if you do decide to exercise, be careful, as putting extra stress on your body could turn an irritating niggle into something much worse.’
If you’re desperate to train, try some gentle stretching – perhaps a light session of yoga, t’ai chi or Pilates. But, as Pearce says, remember that you won’t be able to perform as well as you usually do.

Yoga Is Cooking!

Wed, 28 May 2008 12:00 +0200

‘Kitchen yoga isn’t a substitute for yoga classes but it helps your body and mind establish a physiological calm, making your cooking experience more fun,’ says Ellen Haas, author of Fit Food: Eating Well For Life (Hatherleigh Press).

SINK CENTERING
Wash and dry your hands, then rest them lightly on the sink, focusing on the three central yoga elements:

* Posture matters: keep your weight equally distributed on both feet. Relax shoulders and arms, and slightly tuck in your pelvis, extending the spine so that your head floats upwards.

* Belly breathing: place both hands on your abdomen, with index fingers touching each other near the navel. Inhale deeply, expanding your abdomen until it pushes against your hands. On exhaling, tighten your abs to push air out from the bottom of your lungs.

* Yoga-tude: use belly breathing to become fully present in the moment (awareness) and release unnecessary tension (relaxation).

Weighty Issues

Wed, 07 May 2008 12:00 +0200

In the corner of almost every gym in South Africa is a free-weights section. On the plus side, it`s an area generally filled with men but why else would women venture there? We asked fitness expert Sam Murphy for five more good reasons…

1. IT’LL SHRINK A POOCHY TUM A general weight-training regime reduces abdominal fat, as it’s ‘more mobile than fat in the hips and thighs, and seems particularly affected by weight training,’ says Murphy.

2. YOU’LL LOOK SLIMMER Weight training swaps fat for muscle, which is denser, firmer and means you’ll fit into clothes better.

3. IT BURNS KILOJOULES, EVEN WHEN YOU’RE NOT WORKING OUT Strength training is intense, so your metabolism will stay revved long after you’ve stopped exercising. Says Murphy, ‘You keep burning kilojoules while your body cleans out the by-products of exercise, and restores itself to its pre-exercise state.’

4. YOUR BODY WILL LOOK YOUNGER THAN IT REALLY IS After you reach 30, it’s all downhill in terms of muscle mass – with your bum, breasts and upper arms joining the slump. Weight training fights the age-related decline in metabolism and muscle mass.

5. YOU’LL BE READY FOR ANYTHING If you’re strong enough to a 10kg barbell, lugging shopping bags or a suitcase becomes effortless. ‘Strength makes us resilient and less likely to become tired from life’s physical demands,’ explains Murphy.