Posts in Hygiene

Goddess menstrual cup: does it work?

When I first heard about menstrual cups, I loved the concept.

“It’s a little pricey once-off buy that will save you so much money,” my friend said, holding the Mina cup in a Wellness Warehouse aisle. I was sold on the idea of using it, especially after meeting the Mina promoter standing at the end of the aisle, whom my friend knew personally.

This woman had left her fancy ad agency job, seeking a higher purpose, and found herself devoting as much time possible to spreading the word about the menstrual cup. She mentioned that it was the most sustainable option for women across the globe and that it was saving girls – who can’t afford pads – time, hassle, money and embarrassment of any kind.

I was sold.

I’d love to save some money. It’s going to be so convenient. No more toxic fragrant pads for me – I thought. 

Boy, was I wrong. Horribly wrong. I have never been this disappointed in a personal care product. Ever.

For all the reasons above, I really wanted this to work. I was going to vlog about it, and help everyone else I know also save money, time, and potentially an infection from using fragranced sanitary towels. But it didn’t happen that way.

Instead of buying the Mina Cup that day, I decided to learn more about menstrual cups, in general, to make sure that it was safe. As I searched online, an ad for the Goddess cup popped up and it was R50 less than the Mina cup. Excited was an understatement.

I’d ordered the Goddess cup for R255 via the Faithful to Nature website and they’d given me some sample snacks when the package arrived. I loved the personalised service and that they’d sent me a snack that I could actually eat – and I’ve actually been on the site to order something today.

So imagine how amped I was to start using the Goddess cup. I couldn’t wait for my next period – Goodbye Kotex, Always, Lillets.

goddess cup, menstrual cup south africa, mina cup, lunette, holistic beauty, be whole

What happened?

Spills

This is a little embarrassing but also not my fault so whatever right? Before ordering the cup, I chatted to a few ladies on Instagram and got amazing feedback from most – along the lines of; “life-changing; I’ll never go back, best decision”… I also discovered that one size doesn’t fit all; it gets awkward, especially when you’re out shopping and have to rinse the menstrual cup before reinserting it, but mostly that it is the healthier and most cost-effective option on the market.

I’d ordered the medium Goddess cup  – 46.6mm Diameter x 70mm Length x 25ml Volume – and during my first period, it began to spill – not like crazy – but it spilt drops. At first, I thought that it was because I was doing it wrong so I went on Youtube – as one does – to make sure that I was using it properly. At most, I was using it for 3hours and my cup was certainly not full, so why was it spilling?

Cramps

I kid you not. I thought that maybe I just needed to get the hang of using the Goddess cup so I decided to continue using it for months. The first and second cycles were conveniently painful.

My workout routine had changed during the time and the intensity level was not as great as it had been before using the cup so I figured that could be a possibility – I’ve always credited exercise as an easy cure for period cramps because it’s never failed me. But I decided to skip a month of using the Goddess cup and went back to using my sanitary towels, and magically the cramps vanished. The next month, using sanitary towels again: no cramps. To be sure, the following month, I used the menstrual cup again and what do you know: super painful period cramps.

 

Discomfort

Did I insert it correctly? Yes. I’d chosen the medium cup to avoid any spills, which clearly happened but according to this fun menstrual cup quiz, I should be using the small cup being that I haven’t given birth, and so on…(I’ll save you further personal insight about my flow). The exact feeling was bloating – as if the cup was pushing against my bladder. It was super uncomfy after an after the first rinse.

Difficult to remove

Hashtag: awkward. This is not an easy task when trying to carefully remove the cup after short periods of time. I was trying to avoid spills and my oh my was it difficult.

So will I use it again? Definitely not this brand. I’d be willing to try the small cup, although I have reservations due to the spills with the medium cup.

Are you using a menstrual cup and loving it? I’d love to hear from you. Drop me a comment below or mail me directly to robyn@bewhole.co.za

10 Feminine Hygiene Hacks Every Woman Should Know

I love how much the world is changing to promote body confidence for women of all shapes and sizes. More women are sharing information and starting conversations that can empower others but one topic that’s still rarely discussed is the matter of feminine hygiene and what vaginal health really means.

It’s awkward!

I know.

But it shouldn’t be. Vaginas are the canals responsible for the human race – this is one topic that should be a priority. Centuries of patriarchy and media framing has led us to believe that vaginas are down-right unclean and that vaginal concerns should be raised privately. But educating ourselves and other women on how to maintain vaginal health can help prevent a lot of unwanted infections.

Did you know that 30% of women have vaginal infections and they don’t even know it?

Our vaginas are naturally acidic, containing good bacteria that protects against bad bacteria. A healthy level of acidity should be a pH level of between 3.8 and 4.52 but when the acidity level of your vagina rises above or below those levels, your risk of developing a bacterial infection increases considerably. A common bacterial infection that women develop is bacterial vaginosis.

What is Bacterial Vaginosis (BV)?

It’s an infection that causes white discharge and a ‘fishy’ odour to come from your vagina, due to the imbalance of good and bad bacteria. Studies show that 20% of women who have BV think that it’s actually a yeast infection – herein lies the problem. The more you get to know your body and understand the symptoms of a condition, the faster you will be able to treat it.

Sometimes we overdo ‘good’ habits in order to stay healthy and relaxed but this does more harm to our bodies. A simple example could be regularly unwinding in a hot bubble bath that smells of lavender and honey. While this may seem like a great way to unwind, the fragrance ingredients in bubble bath can increase the risk of developing a vaginal infection. Here are some other things to look out for:

Feminine Hygiene Hacks

  1. Wear breathable clothing

Tight leather pants and skinny jeans are the craze but your vagina won’t be happy. Breathable clothing helps reduce body sweat down there and keep your vag healthy.

  1. Avoid using perfumed soaps

This is a difficult one since fragranced soaps and bubble bath add to the fresh, clean, shower feeling. Unfortunately, perfumed soaps aren’t good for you.

 

feminine hygiene

  1. Wipe from front to back when using the toilet

Reduce the level of bad bacteria that enters your vagina by rubbing from front to back with toilet paper after using the toilet. Wiping in the opposite direction could cause fecal bacteria to enter your vagina.

  1. Don’t douche

This is when you spray water up your vagina to keep it clean. The spraying action could actually be too harsh and cause the good bacteria to disappear as well. It’s a no to douching.

  1. Always change into fresh clothing after exercise

I’m sure that you already do this but just in case – try not to leave sweaty clothing on your body for too long because it can lead to infection. The best way to do this is to shower immediately after training and change into clean clothes.

feminine hygiene

  1. Take a shower after intercourse

After having sex, even when you’ve used a condom, bacteria may develop near your vagina so it’s best to take a shower.

  1. Change sanitary products frequently during menstruation

There may be extreme cases when you’re stuck in traffic for hours or trekking in the middle of nowhere without a bin in sight, forgive yourself in those cases but you should always change your tampon, pad or menstrual cup every 3 to 4 hours regardless of how heavy or light your flow is.

  1. Eat healthily

If you’re already healthy, your body will be able to work harder and faster at beating an intruding infection. Eat your veggies, girl.

  1. Stay hydrated

Just as water keeps our bodies clean externally, drinking 1- 2 litres of water a day will help you flush out bad toxins and fight infections faster.

    10. Opt for cotton underwear

If you’re a lady who loves thongs and wearing tights under your clothing, be mindful that tight underwear can cause irritation of your nether region and increase your risk of infection.

feminine hygiene

Test your vaginal health with a quick symptoms assessment, here.

If you think that you may have Bacterial Vaginosis, speak to a healthcare professional or go to www.myvaginalgel.co.za to find out more about this treatable condition.

Pure Beginnings: Natural Deodorant & Toothpaste Review + GIVEAWAY

It’s all about the ingredients list. Am I right?

Gone are the days where we bought products that made us feel good but are actually bad for our bodies.

When I received the Pure Beginnings Monsoon Eco-roll on, the first thing I did was check the label. While many of us find it difficult to keep track of and decipher the scientific names on the back of our products, choosing the organic option is often the safest solution.

Giveaway – CLOSED

Congratulations!

Zhané Rosé Saai
Melanie Pretorius
Beatrix Daries

WATCH: MY Natural Deodorant & Toothpaste Review

Eco roll on – Monsoon Relaxing Ylang Ylang (75ml) – R59.85

Features:

A light, hard plastic roll-on container. The tropical scent of ylang-ylang in this Monsoon roll-on is quite distinct and lasts throughout the day.

Experience:

I’m absolutely in love with the fragrance of the roll-on. After using it for a week and sometimes, casually turning my nose towards my shoulder to smell whether the scent was still there, I was pleasantly surprised that it was.

When I first applied the product, it tingled under my armpits, which is quite normal when trying something new. I noticed that there’s Sodium Hydroxymethylglycinate in the roll-on, which is a preservative used for many natural cosmetics. This is one of those ingredients that can cause skin irritation if you use too much of it, so if you have sensitive skin, I would recommend only using this product in moderation.

Application was quite easy – the product rolled onto my underarms in one pass and I also felt a residue run from my underarms, during a shower.

NB : This is not an antiperspirant.

What’s in it:

Aqua (Water), Sodium Bicarbonate, Pelargonium Graveolens (Geranium) Leaf Oil*, Canaga Odorata (Ylang Ylang) Flower Oil*, Xanthan Gum, Aloe Ferox Leaf Extract, Tragacanth Gum, Pogostemon Cablin (Patchouli) Leaf*, Sodium Hydroxymethylglycinate, Vanilla Planifolia Extract, Linalool**, Citronellol**, Geraniol***

Fresh Mint Toothpaste with Xylitol (100ml) – R39.95

Features:

A soft, squeezable tube. The product is an off-white colour with a spearmint taste and fragrance.

Experience:

Sweet and just the right strength of mint, this Pure Beginnings toothpaste contains both xylitol and stevia, which are the healthy alternatives to sugar.

The toothpaste doesn’t foam as much as generic toothpaste would because it contains a plant-based foaming agent –Sodium Lauroyl Sarcosinate – which is way less harmful than Sodium Laureth Sulphate (SLS).

NB: toothpaste is not meant for eating, always rinse your mouth after brushing.

What’s in it:

Glycerin, Aqua (Water), Calcium Carbonate, Xylitol, Titanium Dioxide, Kaolin, Hydroxyethylcellulose, Sodium Lauroyl Sarcosinate, Peppermint Flavour, Adansonia Digitata (Baobab) Fruit Extract*, Eupatorium Rebaudianum Bertoni (Stevia) Leaf Extract, Menthol, Mentha Piperita (Peppermint) Oil*, Potassium Sorbate, Guar Gum, Citric Acid, Mentha Spicata (Spearmint) Leaf Oil**

Terms and Conditions of Giveaway:

*Entries open to South Africans only.

Three winners will be notified via email/ DM and announced in this post on 3 July 2018.

Comments on all related social posts will be accepted.

The prize – One Pure Beginnings natural deodorant and toothpaste hamper can only be redeemed by the original winner unless an alternative has been arranged.

This prize excludes any products not mentioned in this blog post.

How to maintain clear adult braces + giveaway!

Did you know that having oral health issues can affect the rest of your body?

Forgetting to brush your teeth and avoiding floss when you should really be doing it, can bring on far more problems than just bad breath.

I’ve been strict about maintaining a healthy dental care routine since I got my braces.

Trying to brush your teeth with brackets stuck to them can be tricky in the beginning but if you’re using the right cleansing method and products, it can actually be fun.

How I clean my teeth

I’m going to miss this metal when my teeth are fixed. I’ve finally gotten the hang of brushing the bristles up and down between my brackets to polish those hard-to-reach places.

I brush twice a day as recommended and keep a bottle of mouthwash in my bag for whenever I need to quickly gargle, after a stringy lunch or snack.

Flossing is not my favourite – I also carry a box of floss in my handbag but since I have gaps, I tend to prefer to swish, swish with an oral rinse.

Follow my adult braces journey below:

Vlog 1: Getting Clear Adult Braces

In this video I share what it felt like to get my braces put on, as well as which foods my orthodontist recommended that I avoid.

Vlog 2: Dealing with broken brackets

Watch what I had to do when I accidentally broke my first bracket.

Vlog 3: How quickly my teeth have moved

In just 4 months, the state of my teeth have improved dramatically. The only downside is that I’d developed an even bigger gap than I had before.

Vlog 4: What stained my clear bands

If you’re thinking of getting clear braces with clear bands, these are the foods to avoid so that your bands don’t stain.

Vlog 5: The best colour bands for clear braces

Find out what the best colour for clear braces is – hint: it’s not clear bands 😀

Giveaway!!

Win 1 of 5 Oral B Electric toothbrush hampers, including an Andolex-C Anti bacterial Oral Rinse

Enter to win below and share this post with someone you know would love to win too!

Terms and Conditions: 

*Entries open to South Africans only.

5 five winners will be notified via email on 25 March 2018.

This prize excludes any products not mentioned in this blog post.

*I am not a medical professional. This post is purely for informational purposes and true to the best of my knowledge. Please chat to a dentist if you have any questions or concerns.

WATCH: My experience as a pescatarian

Adopting a pescatarian diet has made a big difference to how I lead the rest of my life.

I’d say that it’s definitely better.

Are you thinking of going meat-free, or have you already? Drop me a note in the comment section below to let me know 🙂

If you’re new to my blog, (hello) I recently asked Youtube viewers what type of videos they would like to see from me and the majority of people requested uploads related to my diet.

So here we are:D

In this video I share more about my life as a pescatarian – what I mostly eat, and why I decided to go meat-free.

What is pescatarianism?

Pesce means fish so I’m basically a vegetarian who eats seafood.

I also don’t eat gluten and dairy, although I am allowed to have cheese and yoghurt since they are considered good bacteria.

Why I am pescatarian:

My diet is prescribed.

Recently in my video about my acne, I shared how my homeopath guided me towards eating foods that my body was happy with and away from stuff that gave me breakouts and left me feeling bloated.

After I stopped eating meat, drinking milk and cutting out gluten, I saw a dramatic improvement in my skin.

When did I stop eating meat?

2015.

I don’t miss meat at all.

I’d met a couple at a seminar who spoke about the changes they’d made to their diets due to the number of hormones that are injected into animals during farming.

I’d already dabbled with the idea of going meat-free so speaking to them just helped affirm my decision.

What I mostly eat?

I rarely eat fish and get most of my nutrients from veg, legumes, nuts, and fruit.

Brown rice is my staple. I use it to make rice cereal, stews with rice, savoury rice and because rice is gluten-free, I also have rice noodles, rice pasta, rice wraps.

Broccoli and spinach are also major sources of protein for me.

Polenta – cornmeal, is one of my breakfast options. Look for a GMO-free label on the packaging of products to know if it’s been genetically modified or not.

I also eat a lot of chickpeas, lentils and kidney beans.

Milk alternatives include almond milk, rice milk and coconut milk. When cooking creamy dishes, coconut cream is my go-to.

Is it expensive?

Yes and no.

If you plan what you eat you can save a lot of money.

I love buying dry foods in bulk and storing it for later use, which also works out cheaper.

Fruit and veg are generally also more afforable if you only eat foods that are in season.

What to take to a Braai:

Being a guest of a meat-eating host can be awkward if your diet hasn’t been catered for.

Bringing a shareable portion of my favourites to gatherings has always eased any uncomfy feelings and soothed lots of tummies.

Braais are big in Cape Town but you don’t have to miss out. You can braai mielies, butternut, broccoli, and stuffed sweet potato wrapped in foil 😀

6 primal movements to keep you going this winter

Movement symbolizes life.

It’s at the core of our early growth and development and remains the central theme throughout our being. It’s how we survive, communicate, procreate and thrive.

Human movement arises from patterns designed to protect and feed us i.e. to help us receive pleasure and avoid pain.

Movement patterns are purposeful combinations of mobile and stable segments working in harmony to produce effective sequences. These linked sequences give us a command of physical posture during activity and movement through our surroundings.

Basic and advanced full-body movements include crawling, running, jumping and climbing. But less talking, let us get moving!

Here are your six movements:

  • Lunge with a knee up
    Take an easy step forward and then drop the knee of the rear leg towards the ground just behind the heel of the lead foot, but do not let the knee make contact with the ground. This is your lunge position. Then bring the knee up towards your chest as you come to standing, balancing on the lead foot/leg. Bring the lifted leg down as you take step, which is now your leading foot/leg, and drop the opposite knee down. Move forward in this sequence.
  • Bear crawl
    Get in a toddler crawling position and lift the knees (still bent) off the ground. Move forward by taking a step with your opposite hand and foot (e.g. right hand, left foot). Keep the knees low throughout the movement.
  • Walking kicks
    Standing upright, kick your foot/leg out in front of you as you reach with the opposite hand/arm to touch your foot. Get on your toes on the opposite foot. Once you make contact with the ground with the kicking foot, swing the rear foot up to kick and reach for the foot with the opposite hand. Continue moving forward in this sequence.
  • Side steppers
    Turn to your side and bent your knees to get into a squat position, hold the position. Take a step to the side with the lead foot and follow with the rear foot. Once you reach the marked destination, step back to the starting position in the squatting position.
  • Bunny hops
    In a deep squat position, place your arms between your feet/leg. Take a leap forward with your arms, then resting on your arms, kick off with your legs towards your hands/arms to bring you back into that deep squat position. Move forward in this pattern.
  • Walkovers
    Turn to your side and get into a push-up or straight arm plank position, hold this position. With your rear hand reach over the leading hand, and simultaneously take step with the opposite foot/leg. Move the leading hand under the rear hand and take a step with the opposite foot/leg to return to starting position. Move in this sequence. Once you reach the marked destination, move back to your starting point in the same sequence.

Do each exercise 2-3 times over 15-30m. The movements should be controlled and intentional, so do not rush through them. The aim is to move.

Our bodies are miracles capable of unbelievable durability and resilience, with an amazing performance and physical capacity. We are made to age gracefully. Reclamation of authentic movement is the starting point. We cannot simply have better fitness, conditioning and sports performance. We must cultivate it. – Gray Cook.

Want to know more about these exercises or train with Oupa? Leave us a comment below or chat to me during the week via Instagram, Facebook, or Twitter.

Can a gluten free diet really improve my health?

If you ever feel bloated, tired or need to go to the loo after having a few slices of bread, you may be gluten intolerant.

Gluten is a protein found in grains like wheat, barley and rye. You can’t tell whether there’s gluten in food by just looking at it. But if you scan the labels of sauces, salad dressings, cereals, breads, milkshakes, and pastas, you’ll see that many of them contain gluten. You may even find that some cosmetic products and supplements are made with gluten.

How a gluten free diet can affect your body

People who are sensitive to gluten but still consume it may suffer from diarrhea, tummy aches, and bloating. This happens because when they consume gluten, the lining of their stomachs become inflamed, which makes it difficult to digest food properly.

There’s been many studies on the benefits of gluten free diets. According to an article by Frontiers in Human Neuroscience, adopting a gluten free, casein (dairy) free (GFCF) diet may improve the development of autistic patients.

The article notes that while the intervention improved the development of some autistic patients, a lot of research still needs to be done before this can be conclusive.

Cutting out gluten doesn’t mean saying goodbye to delicious food.

Here’s a list of some gluten free foods :

  • Fruit
  • Veg
  • Rice
  • Beans
  • Soy
  • Teff
  • Meat
  • Seafood
  • Legumes
  • nuts

I’ve been gluten free for a month now and my body is happy. After seeing a homeopath to help me clear my skin, I was advised that there was a much greater problem happening inside my body. It made a lot of sense when she explained that my acne was my body’s way of warning that something wasn’t working well internally.

Without realizing that I was sensitive to gluten, I satisfying munched on the freshest breads, saucy pastas, and those wonderfully seasoned salty cracks. My taste buds were in heaven but my digestive system was in turmoil. I had been maintaining a healthy diet for years to my mind, but my body wasn’t able to absorb all of the nutrients because every time I would consume gluten, I would damage my stomach lining.

I immediately stopped eating gluten based foods (I also don’t consume dairy) and haven’t have a breakout since.

Have you considered going gluten free or are already maintaining a gluten free diet? I’d love to know your thoughts. Drop me a comment in the section below 🙂

How to make overnight oats in a jar

I eat oats for for breakfast everyday of the week. Sometimes I’ll skip having oats over a weekend because I’m either away from home or going for breakfast. But this really is my favourite breakfast recipe. It’s filling but doesn’t make you feel sluggish, it’s nutritious, and best of all, easy to make.

I usually prepare my oats in a glass jar since it’s the safest container to use today. Plastic containers, especially those that don’t have the BPA free label on it, contain chemicals that transfer to your food when you’re heating food in the container or the plastic begins to wear. Eatright.org has an in-depth article on glass versus plastic – if you’re interested in finding out more about that, click here.

I also prepare (at most) three jars of overnight oats on a Sunday night to make sure that I have breakfast for Monday, Tuesday, and Wednesday. Wednesday’s jar is always the tastiest.

Meal planning for breakfast saves me a lot of time and money because I’ve had to calculate exactly how much ingredients I need and once I’ve made the oats on Sunday and Wednesday night, I can just hop over to the fridge to enjoy my already-set creamy oats.

You’ll definitely enjoy this if you’re on a tight schedule and don’t want to have to worry about what you should have for breakfast.

overnight oats

Ingredients:

1 cup rolled oats

1 tbsp chia seeds

2 tbsp sunflower seeds

1 banana

1 cup almond milk

Preparation time: five minute 🙂

Optional (add):

a pinch of salt

1 tbsp honey

1 tsp cinnamon

Method:

  1. Pour all the dry ingredients into a glass jar or container of your choice. Add the container lid and shake to mix the contents.
  2. Remove the lid to add milk. I use almond milk because of my dairy-free diet but you can use any milk or water since almond milk is actually only 25% almonds, and 75% milk.
  3. Once you’ve added the milk, seal to make sure that all your dry ingredients have been coated with milk and refrigerate overnight.
  4. Enjoy in the morning!

That’s it. Quick and easy. I never get tired of this breakfast recipe because there are so many different ways to make it.

Tip:

Try to get rolled oats and not instant oats because the texture of the oats is quite different. Rolled oats are the larger white flakes that take a while to lose it’s crunch.

Also, this is my go-to recipe but you can add any of your favourite fruit, seeds, or milk.

I’ve love to know if you’ve tried this recipe or already prepare your own overnight oats. Drop my a comment in the section below and let’s connect on social media: Instagram, Facebook, Youtube, and Twitter.

Guest Recipe: Coconut Fish Curry

My fragrant coconut fish curry recipe is incredibly easy to prepare. If you’re looking for something quick and healthy that’s rich in flavour, creamy, and delicious – this is it.

I’ve used easily accessible ingredients so there’s no need to spend hours hunting through shopping aisles.

This nutritious dish can be prepared in less than 45 minutes.

The subtle blend of exotic spices will tickle your taste buds with each mouthful. And the broccoli and carrots add a beautiful, vibrant colour to the mild yellow curry.

Serves: 4
Cooking time: 40- 50 minutes

Ingredients:

1 tsp coconut oil
1 medium-sized onion, diced
1 tomato, diced
2 large carrots, sliced
1 tbsp turmeric powder
2 tsp cumin powder
2 tsp chilli powder (or to taste)
1 tsp fresh or dried chillies, finely chopped
1 tsp garlic, grated
1 tsp ginger, grated
coconut milk 400 ml (shaken well)
2 cups chicken stock/ veg stock if you’re pescatarian
½ head broccoli florets
½ head cauliflower florets
750 g firm white fish, cut into bite-sized cubes (I used hake fillets)
1/2 cup fresh coriander leaves, minced

Method

1. Heat coconut oil in a medium-sized pot.

2. Add onions and allow to cook until golden in colour. Add tomatoes, carrots, turmeric powder, cumin powder, chilli powder, dried chillies, garlic and ginger.

3. Cook on a medium heat for 5-10 minutes until sauce thickens.

4. Add chicken/ veg stock, coconut milk, broccoli, cauliflower and fish, and cook for 10-12 minutes, or until vegetables and fish are cooked to your liking.

5. Garnish with minced cilantro and serve on a bed of brown rice or Quinoa.

8 of the best gym equipment for training at home

There’s really no excuse to skip training if you have your own home-gym. When its raining or you don’t feel like leaving home, here is some exercise equipment to help improve your fitness and overall health:

Skipping Rope

Boxers use skipping ropes as a cardio workout. While skipping, you burn a lot of calories, improve your cardiovascular system, and build muscle. Most sport shops stock skipping ropes. They’re relatively cheap and you can take them anywhere.

Workout intensity depends on the weight of the rope, the heavier you go, the more intense your workouts will be. But with basic models, you can achieve the same result if you skip with increased speed and effort.

Kettle bells

Kettle bells are similar to dumbbells but have a unique shape that makes training with them quite convenient. You can do a variety of different exercises with them; they come in different shapes and are also available in adjustable form.

gym equipment

Stability Ball

This ball is perfect for working your abs, upper body and lower body workouts. They’re also useful for rehabilitation exercises like stretching or sitting on which can help to improve your posture. You can do push ups, bridges and back extensions on a stability ball.

Chin Up Bars

Chin up bars are widely available at sport and fitness shops. They are affordable, easy to set up, and work by mounting them to a door frame.

Chin up bar exercises mostly include, pull ups, chin ups and hanging leg raises with the purpose of strengthening your back or working your abdominal muscles.

Medicine Balls

Simple yet effective exercise equipment. They’re mainly used for upper body exercises. They come in different sizes and weight. You can easily find one that will fit your fitness level.

gym equipment

Dumbbells

Dumbbells are a must-have as home gym equipment. They’re quite useful for training all the major muscle groups, building up strength and isolating muscles.They also help to improve coordination and balance as dumbbell exercises needs more control

Ab Wheel

Constructed with a bar and wheel in the middle, this piece of exercise equipment is useful for exercising your core or abdominal muscles, but can also sculpt your back, arms, chest and shoulders.

TRX

Relatively new to the fitness industry, this set of equipment can be used to perform a variety of body weight exercises. The TRX system combines both stability and strength exercises especially for core training.

Do you workout at home? I’d love to hear from you. Drop me a comment in the space below or connection with me on Instagram, facebook, and Twitter.