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Strength training is often associated with bulky muscles and expensive gym memberships. However, the truth is that EVERYONE can benefit from incorporating strength training into their routine, regardless of age, fitness level, or access to equipment. It is a fantastic way to build strength, improve balance, and boost overall health.  So what exactly is strength training?  In a nutshell, strength training is a type of exercise that involves working your muscles against resistance. This resistance can come from weights, resistance bands, or even your own body weight. When you lift weights or perform exercises like push-ups or squats, you're challenging your muscles to work harder, which leads to increased strength and muscle mass. How that happens is a little more complex - Strength training stimulates muscle growth through a process known as hypertrophy. During resistance exercise, muscle fibres are subjected to mechanical stress, leading to microscopic tears in the muscle tissue. In response to this damage, the body initiates a repair and rebuilding process. Satellite cells, located near muscle fibres, are activated and fuse with damaged muscle fibres to form new muscle tissue. Additionally, the existing muscle fibres increase in size through protein synthesis, resulting in an overall increase in muscle mass. Why is Strength Training Important? As we age, our muscle mass naturally declines. This process, known as sarcopenia, can lead to a decrease in strength, balance, and mobility. Strength training is crucial for combating this age-related muscle loss. Regular strength training can help maintain and even increase muscle mass, leading to improved physical function and a higher quality of life. Plus strength training is functional training meaning it mimics movements performed in everyday life, such as lifting groceries, climbing the stairs and getting up and down out of a chair. These are all important tasks which we are required to perform daily and the more we ‘train’ to maintain strength, the better for our health, wellness and ability to move in later life.  Beyond muscle mass, strength training also offers numerous other benefits: Bone health:  Weight-bearing exercises like strength training help to increase bone density, reducing the risk or slowing the onset of osteoporosis. Metabolism boost:  Muscle tissue burns more calories than fat, so building muscle can help increase your metabolism. Improved balance and stability:  Stronger muscles contribute to better balance and coordination, reducing the risk of falls. Enhanced mood:  Exercise releases endorphins, which can help improve mood and reduce stress. Improved quality of life: Enhances one's ability to perform daily tasks with greater ease.  Chronic condition management:  Reduces symptoms of arthritis, back pain, obesity, heart disease, depression, and diabetes. Sharper thinking:  Strength training has even been linked to improved cognitive function. Aside from being able to engage in strength training anywhere without having to take out a pricey gym membership, another benefit of strength training is that you don’t have to do very much of it to see some of the outstanding benefits. A study  found that just 30-60 minutes of strength training per week can lower the risk of death from many causes including cancer, and heart disease by 10-20%. Strength Training is for everybody  As I mentioned earlier many people equate strength training with bulky young men in dimly lit gyms but in reality, everyone can (and should!) be doing some sort of strength training. The benefits of strength training for older adults cannot be overstated, a recent paper concluded that “Older adults who strength train at least twice a week are 46% less likely to die prematurely compared to those who don't.” It also doesn’t have to take up too much of your time, according to the British Health Journal , you only need to be doing strength training for 30-60 minutes per week to reap the benefits.  Effective Bodyweight Exercises You don't need fancy equipment or a gym membership to build strength. Here are some effective bodyweight exercises you can do at home: Squats:  Targets your legs, glutes, and core. Stand with feet shoulder-width apart, toes parallel or slightly turned out. Lower your body as if sitting back into a chair, keeping your back in neutral and knees aligned with your second or third toe. Body weight should go backwards and not over the toes. Lunges:  Targets your legs, glutes, and core. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Push off with your front foot to return to the starting position. Push-ups:  Targets your chest, shoulders, triceps, and core. Start in a plank position with your hands shoulder-width apart, either on your toes or on your knees. Lower your body by bending the elbows as low as you are able to maintain proper form, then push back up to the starting position by straightening the elbows again. Ensure that the back doesn’t dip or ‘sag’ during the movement.     Tricep Dips:  Targets your triceps and shoulders. Find a stable surface like a chair or bench. Place your hands on the edge, fingers facing forward. Lower your body by bending your elbows, as low as you are able to maintain the correct form, then push back up. Make sure to use your arms and not accidentally dip the body up and down. Keep shoulders back and down.  Squat to Shoulder Press:  Targets your legs, glutes, core, shoulders, and triceps. Standing with weights in your hands. Lower down into a squat position with the weights against the front of your shoulders. Stand up explosively, driving your arms up to press weights overhead. Glute Bridge:  Targets your glutes, hamstrings, and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees.  Creating a Strength Training Routine To get started, aim for 2-3 strength training sessions per week. Begin with a few repetitions of each exercise or a lighter load and gradually increase as you get stronger. Remember, consistency is key. Even short, regular workouts can make a significant difference in your strength and overall well-being. While self-led home workouts offer convenience, guided online classes provide additional advantages. Experienced instructors can offer real-time feedback on your form, ensuring you’re performing exercises correctly to maximize benefits and minimize injury risk. The communal aspect of live online classes can also boost motivation and accountability. By incorporating strength training into your lifestyle, you can improve your overall health, boost your confidence, and enjoy a better quality of life. Disclaimer: Before starting any new exercise program, it's essential to consult with a healthcare professional. If you have any injuries or health conditions such as osteoporosis, please seek medical clearance before beginning a workout routine. Not every exercise or workout plan is suitable for everyone. Listen to your body and modify exercises as needed.

This salsa chicken is my go-to healthy dinner or lunch choice. It's high in protein, low in carbohydrates and calories plus it's full of flavour so you don't feel like you are missing out on a great meal. Craving a delicious and nutritious meal? Look no further than Salsa Chicken! This vibrant dish is packed with rich flavours and colourful ingredients, making it a feast for both your eyes and taste buds. And the best part? It's healthy, gluten-free, low-carb, and low-calorie while still being high in protein. Perfect for those who want to enjoy a satisfying meal without sacrificing their health goals. Salsa Chicken Ingredients 1 tbsp lime or lemon juice 60ml olive oil 1/2 tsp chilli flakes (optional) salt and black pepper 4 chicken breasts 200g baby spinach 2 tbsp chopped coriander 1 ripe avo sliced Handful fresh coriander For the Salsa: 1/2 red onion 1/2 cucumber 1 tomato or 4 rosa tomatoes 1 tbsp lime juice 1 clove garlic crushed 2 tsp chopped jalapeños (optional) 1/4 tsp cumin 1/4 tsp coriander powder Directions For the salsa mix together finely chopped onion, tomato, cucumber, lime juice, jalapenos, cumin and salt. Next marinate the chicken breasts in olive oil, lime juice, chilli flakes, cumin   and pepper for 1 hour. Preheat the grill and place the chicken breasts on a baking tray about 20 cm from the grill, grill for around 8 minutes on each side or until cooked. Place spinach leaves and avocado slices on the plate, drizzle with lemon juice, olive oil, salt  and pepper place the chicken on top and spoon over the salsa mix garnish with chopped coriander.

After the recent Paris Olympics, one was left in complete awe of how incredible and versatile athletes are. In the pursuit of athletic excellence, athletes have to do rigorous training in order to compete with the world’s best. Pilates, a low-impact, yet highly effective exercise system, has emerged as a vital tool for professional athletes across diverse disciplines. Studies have shown its effectiveness in enhancing flexibility , aiding in injury recovery , and ultimately, maximising performance. So how exactly does Pilates enhance our beloved Olympians: 1)  Enhances core strength This is the heart of Pilates and is one of the most important foundations of fitness for anyone including professional athletes. While traditional strength training often targets superficial muscles, Pilates emphasises the deeper layers of the core including the deep abdominal muscles such as the transverse abdominis, and the spinal stabilisers such as the multifidus and pelvic floor muscles. For athletes, this translates to: Improved Stability: A strong core acts like a central hub, transferring power from the lower body to the upper body and extremities. This enhanced stability allows athletes to maintain optimal form during explosive movements like jumps, throws, and sprints. Enhanced Balance: A strong core plays a crucial role in balance, preventing injuries and optimising athletic performance. Whether navigating sudden changes in direction on the soccer field or maintaining balance on a balance beam, a robust core provides the foundation for precision and control. Overall Body Control: Pilates exercises emphasise controlled movements with precise alignment. This translates to a heightened awareness of the body in space, allowing athletes to perform movements with greater accuracy and efficiency. A gymnast, for example, can achieve a more controlled landing or a swimmer can streamline their stroke, maximising power and minimising energy waste.  For example Carissa Moore's Pilates-Powered Gold Medal A member of the 2024 Olympics U.S. surfing team, Carissa Moore harnessed the power of Pilates to secure a gold medal at the Tokyo Olympics. In her post-win celebration, she gave a heartfelt shout-out to her Pilates studio , O Ka La. 2)  Improving flexibility and Range of Motion For athletes, flexibility is a key component of athletic performance and injury prevention. Pilates incorporates a range of stretching and lengthening exercises that enhance flexibility and increases range of motion in the joints. For an athlete, greater flexibility is a means to improved performance, whether it is achieving a higher jump for High Jumpers or a greater stride length for 100m Sprinters. This targeted approach increases the range of motion in the joints, leading to several benefits for athletes: Improved Technique:  Enhanced flexibility allows athletes to achieve a greater range of motion in movements specific to their sport. A weightlifter can achieve deeper squats, a golfer can achieve a more complete backswing, and a hurdler can have a smoother leg swing over hurdles. Injury Prevention:  Tight muscles restrict movement and can increase the risk of strains and tears. By promoting flexibility, Pilates helps athletes avoid these common injuries, keeping them on the competition field. Increased Power:  Greater flexibility allows for a wider range of motion in explosive movements. This translates to greater power output, allowing athletes to jump higher, throw farther, and sprint faster. For example Missy Franklin's Pilates-Powered Success A prominent figure from the 2016 Rio Olympics, Missy Franklin's impressive career includes multiple world records. As a professional swimmer, she credits Pilates for enhancing her core strength, leading to improved balance and overall swimming performance. Franklin believes that her Pilates workouts play a vital role in her 3)  Increase body awareness and coordination Pilates requires a high level of body awareness as exercises are performed with attention to precision and control. This heightened sense of body awareness helps athletes improve their coordination and execute movements with greater accuracy. This heightened sense of body awareness translates into several key benefits for athletic performance: Improved Proprioception:  Proprioception is the body's ability to sense its position and movement in space. Pilates exercises train athletes to become more attuned to their body's position and alignment, enhancing their proprioceptive skills. This heightened awareness allows athletes to make subtle adjustments during movements, improving accuracy and efficiency. Enhanced Coordination:  Pilates exercises often involve complex movements that require coordination between different muscle groups. By engaging multiple muscle groups in a controlled and coordinated manner, athletes develop better coordination and neuromuscular control. This improved coordination can be crucial for sports requiring complex movements, such as gymnastics, dance, or martial arts. Enhanced Movement Efficiency:  Body awareness allows athletes to refine their movements, eliminating unnecessary tension and improving efficiency. This can lead to increased power, speed, and endurance. For example, a swimmer can refine their stroke to reduce drag and increase propulsion, while a golfer can improve their swing mechanics to achieve greater accuracy and distance. For example Siobhan Haughey's Pilates-Fuelled Silver Medal  Hong Kong's Siobhan Haughey made history at the 2024 Olympics, clinching silver medals in both the 100-meter and 200-meter freestyle events. These were the first-ever Olympic swimming medals for Hong Kong.Haughey's journey to success included Pilates as a key component of her training regimen from a young age.    4)  Aiding in injury prevention and rehabilitation One of the standout benefits of Pilates is its role in injury prevention and rehabilitation. The low-impact nature of Pilates makes it an excellent option for athletes recovering from injuries or preventing them. Strengthening the stabilising muscles around joints, improving flexibility and promoting balanced muscle development can help reduce the risk of common sports injuries. This multifaceted approach can significantly reduce the risk of: Overuse Injuries: Repetitive motions in sports often lead to overuse injuries. Pilates strengthens the muscles surrounding vulnerable joints, reducing the strain and risk of repetitive stress injuries. Post-Surgical Rehabilitation: Following surgery, athletes often require rehabilitation to regain strength and mobility. Pilates provides a safe and effective way to rebuild strength and regain flexibility, allowing athletes to return to their sports safely and efficiently. Chronic Pain Management: Many athletes grapple with chronic pain due to past injuries. Pilates exercises can help manage pain by improving flexibility, posture, and core strength, promoting long-term pain relief and improved overall well-being. For example Shelly-Ann Fraser-Pryce's Pilates Comeback Jamaican sprinting sensation Shelly-Ann Fraser-Pryce turned to Pilates to overcome a significant setback. After an unexpected C-section delayed her post-delivery training, Pilates played a crucial role in her rapid recovery.  5)  Boosting mental focus and concentration Athletic performance is as much about mental strength as it is about physical capabilities. Pilates incorporates mindful movement and controlled breathing which can help athletes develop better concentration and mental clarity. The practice of being present and focused during a Pilates session translates to improved mental resilience and focus during competition.Pilates, with its emphasis on mindful movement and controlled breathing, fosters a connection between mind and body. Improved Concentration: Pilates exercises require concentration and focus on proper form. This focus translates to improved concentration during competition, allowing athletes to stay present in the moment and execute their strategies effectively. Enhanced Mental Clarity: The controlled breathing techniques used in Pilates help manage stress and anxiety, leading to greater mental clarity.  For example Rohan Browning’s Pilates-Powered Sprinting  Rohan Browning, is an Australian sprinting sensation, with his remarkable performance in the 100-meter sprint. Browning clocked an impressive time of 10.01 seconds, setting a new personal best (PB). Behind Browning's success lies a dedicated training regimen that includes Pilates with Helen Stamatakos from Pilates Insync  as a key component. Incorporating Pilates into an athlete’s fitness routine offers a myriad of benefits from enhanced core strength and flexibility to improved body awareness and injury prevention. By embracing this versatile practice, athletes can achieve a more balanced and comprehensive approach to their training. This can ultimately unlock their full potential and elevate their performance. So, take a deep breath, engage your core and let Pilates propel you towards your athletic goals!

Enjoy the benefits of a structured and instructed Pilates class, from the comfort of where-ever you are. Our instructors are able to see, instruct and correct just as if you were in a real life class but you are able to have kiddies, doggies and life going on around you. Or take us with you when you travel for work or for leisure.

This mixed-level class is accessible to all levels, provided you have completed at least three beginner sessions prior to the class. Modifications will be provided to make the movements more accessible to novices and more difficult for those who would like to challenge themselves.

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Healthi + Fit The Ultimate Health & Fitness Subscription Box ORDER YOURS TODAY How it works Do you want to receive a gift to yourself, brimming with all things health, wellness and fitness? Our Healthi + Fit subscription boxes deliver a quarterly curated selection of premium health and wellness products straight to you. Each box is packed with a variety of health and wellness essentials, plus exclusive samples, testers, and free gifts. But that's not all: Enjoy unlimited access to our Inspired Movement video library, featuring Pilates, strength training, mindfulness workshops, and more. Plus, receive a quarterly e-book filled with healthy recipes, workout ideas, and wellness tips to support your goals. Experience the ultimate health and wellness subscription today. SUBSCRIBE NOW Box Value = R3000+ You Pay Just R299 pm. For Suppliers Want your products featured in our next Healthi + Fit box? Contact us today or view our supplier presentation for more information. Enjoy increased brand visibility, direct sales opportunities, and exclusive partnerships. CONTACT US Slide Title This is a Paragraph. Click on "Edit Text" or double click on the text box to start editing the content.

Videos on Demand Work out from anywhere at anytime. Our videos on demand can be done whenever you choose to do them. Join our community space and we will keep you motivated and progressing. We offer videos from beginner to advanced. Sign up for a monthly video membership or pay once off for a single video. TRY FREE FOR 7 DAYS Workout Calendar Videos On Demand Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 33:28 Intermediate Matwork Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 24:01 Flexion Free II Join my second Flexion-Free class for a core-strengthening workout that prioritises safe spinal alignment. This class offers all the benefits of a traditional core workout without the need for spinal flexion. Also ideal for post-partum participants. With a focus on stability and controlled movement, you'll engage your core muscles while protecting your spine. Please note that participants with injuries, post partum or with medical conditions should consult with a medical professional before joining any exercise program. Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 23:54 Chair Barre Try this high-energy, cardio-packed workout that will leave you feeling energised and empowered. Using just a chair for support (and a challenge) you'll certainly get to every muscle group in this class. Get ready to feel the burn! Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 38:09 Live Glute Burner Join our Glute Burner Pilates class for a focused, effective workout targeting your glutes. This online session features Pilates-inspired exercises to tone and strengthen your lower body. Get ready to feel the burn and sculpt those glutes from the comfort of your home! Please note this this is a live class recording and has not been edited therefore sound and visual quality may be slightly lacking. Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 25:03 Back It Up Back It Up - Designed to sculpt and strengthen your back muscles, this workout is an invigorating journey towards a toned back and resilient spine. Dive into targeted exercises that challenge and refine your back's strength and stability, leaving you feeling empowered and revitalised. Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 31:16 Live Online Recording Please note this this is a live class recording and has not been edited therefore sound and visual quality may be slightly lacking. Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 14:27 Express Glutes II This 15-minute session is designed to target and tone your glutes and legs effectively. In this fast-paced class, we'll dive straight into a series of tough exercises specifically crafted to sculpt and strengthen your boody. Whether you're short on time or looking to add a quick burst of intensity to your routine, this express workout is perfect for you. You can either tackle it as a standalone session to focus solely on your toosh, or you can combine it with other express workouts for a powerful total body workout. Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 22:42 All Over The Mat - Advanced Matwork "All Over the Mat" is an invigorating and dynamic Pilates class designed to challenge and strengthen your entire body. In this advanced session, we'll explore a variety of big movements that will take you from planks to reverse planks and everything in between. With a focus on core stability, strength, and flexibility, each exercise is carefully curated to target multiple muscle groups simultaneously. Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 21:21 Jump Around - Cardio Barre In this dynamic session, we'll incorporate bigger moves and jumping exercises to get your blood pumping and your muscles working. Combining elements of barre, cardio, and strength training, this class offers a fun and effective way to boost your fitness levels and burn calories. Get ready to sweat, jump and feel the burn! Load More