Swollen feet and leg cramps are common for those experiencing the wonders of pregnancy. Read on as Pilates, Gyrotonic, Nutritious Movement Restorative Exercise Specialist, Modern Yogi & Pre/Postnatal Instructor, and mother of three children herself, Nada Besir, shares some exercises, stretches and natural remedies to relieve the pain and discomfort associated with them. 

Boxing is a complete body workout, making it one that is efficient and loved by many. Not only does it challenge your physical strength with its need for speed, agility, fitness, power and endurance, but it also improves your mental fitness by challenging your coordination, memory, proprioception, focus and mind-body connection.

Weighing an average of about 3.3kg, newborns are small and light - so even when they have to be carried for several hours a day (everyday), the consequences may not seem so significant. We often forget that babies grow at rapid rates. By the time they have their first birthday, they weigh an average of 9kg and are often carried for the same number of hours everyday. As your baby grows, carrying him or her can put a huge strain on your back which can result in back pain. 

In a perfect world, we'd all be eating perfectly balanced meals, working out 2 hours a day, and sleeping 8 hours every night. How many of us, however, are actually lucky enough to live the luxury of this so-called ‘perfect world’?

Your body has just encountered one of the most remarkable things it will probably ever go through: growing another human being inside of it. Throughout your pregnancy, you most likely had to adjust your eating and lifestyle to facilitate the growth and development of your baby.   

With new types of workouts and fitness classes popping up what seems like every other night, we’re often spoiled for choice on the types of exercise we can do. Sometimes, going with the old-fashioned outdoor boot camp is the way to go! 

Running is a popular form of exercise, however, many runners fall victim to common injuries such as sprained ankles and pulled groins that occur from frequently doing it.

If you’re a run enthusiast, you may have heard of the term run analysis before. Perhaps you know a little (or a lot) about what it is, or maybe it’s a completely new and foreign term to you.

Most of us spend the majority of our day hunched up over our computers with poor posture, and as a result, probably suffer from tight and stiff shoulders. Tight shoulders hinder the ability to move freely and can have a significant effect on your daily living and training at the gym. It can also cause pain or stiffness in your neck, back and upper body.

Many times, I’ve been asked the question “how did you get into fitness?” That’s an interesting story.