World Fitness Blog : Leading Global Bloggers

If you’re the kind of person who sneezes loudly and proudly, you’re safe.

But if you tend to hold them in, you might be putting yourself at risk.

A man in Scotland has torn a hole in his windpipe after holding in a sneeze, which doctors believe is a world-first injury.

While in his car, the man, who is in his 30s, was hit with an overwhelming need to sneeze, but didn’t want to go into a sneezing fit while driving. He tried to hold it in my pinching his nose and closing his mouth, but the force of the sneeze ripped through his body and caused a 2-by-2 millimetre hole in his windpipe.

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He felt an excruciating pain in his neck, and headed to the hospital, After being studied by doctors, it was determined that by trapping it in his throat, the man generated a sneeze that was 20 times more powerful than a regular one.

A study into the incident has been published in BMJ Journals with the authors writing: “Everyone should be advised not to stifle sneezes by pinching the nose while keeping the mouth closed as it can result in tracheal [windpipe] perforation.”

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By the time he arrived at the hospital, his neck and throat had swollen up, but he could still breathe, swallow and talk without any issues.

A CT scan revealed air had gotten trapped in the vertebrae in the man’s neck as well as the space in between his chest and lungs.

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The hole was caused by a “rapid build-up of pressure in the trachea while sneezing with a pinched nose and closed mouth”, according to the authors of the paper.

Thankfully, he didn’t require surgery to repair the tear. After two days in hospital, he was discharged with painkillers and a reassurance that the hole would repair itself.

Within five weeks, the man’s throat was fully healed, doctors leaving him with the warning to not stifle any sneezes again.

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We have all been there – it gets to 2 or 3pm in the office, you’re not hungry but you need something to munch on. Something to lift your spirits and get through the long afternoon at your desk.

While keeping snacks within easy reach is not always ideal, it is a smart idea to have some healthy snacks on hand, so you are less likely to be tempted by the sugary snacks from the vending machine or convenience shop.

Ideally, any snack we grab will contain a balance of carbs and protein to regulate energy levels. While that can be tricky to find in a snack that you can keep for a relatively long period of time in a drawer, there are a handful of smart options that are good for you, nutritionally speaking.

READ MORE: Why is protein so important, and how much should we eat?

Roasted legumes

There is a growing range of legume-based snacks, from crunchy chips made of broad beans and chic peas to individual cans of flavoured beans. These offer a high protein and high fibre snack that you can keep in your desk drawer minus any concern about spoiling.

Much healthier than potato chips, rice snacks and other crunchy delights, even the flavoured varieties are minimally processed, making them a smart, filling and tasty snack for few calories.

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Protein bars

There is a wide and varying range of protein bars available in both the muesli bar and health food sections of supermarkets. The key is to look for options that are as minimally processed as possible, and contain at least 10g of protein per serve.

A number of protein bars are more of a meal than a snack, with upwards of 300 calories. Ideally a protein-based snack will offer no more than 200 calories per serve, along with at least 10g of protein.

In many cases the nut-based protein options found in the muesli bar section tend to be less processed and a better option nutritionally.

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Nut snacks

Nuts and seeds are among the most nutrient-dense foods we can include in our diet, and a serve of nuts each day is actually associated with weight control, even though nuts are high in fat and calories.

The key with a nut-based snack is to look for portion-controlled options as they are so easy to overeat. As such, individual packets of trail mix, 30g serves of nuts or nut-based snack bars can strike a perfect balance between calorie control and a filling, nutritious snack.

Tuna cracker packs

While the growing range of processed meat-based snacks are far from ideal, nutritionally speaking, on the other hand, there are a number of individual portioned snack packs of tuna and salad or crackers that make a perfect snack option.

Not only rich in protein and Omega-3 fat, but they can be stored for long periods of time and are a perfect filling snack option that will keep you going for several hours after the munchies strike.

READ MORE: Dietitian reveals the healthiest snacks for each time of day

Dark chocolate

Perhaps not the first food you would think would make a smart office snack, but if you keep a portion-controlled pack of dark chocolate of just 20-30g on hand that you can enjoy with a hot drink when you need a sweet hit, it will mean you avoid the more tempting treats from a café or convenience store.

The key here is portion control: look for individual portions of dark chocolate rather than keeping entire blocks in the drawer and expecting yourself not to eat them.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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Historically, a lot of fitness trends focus around women having slim, lean pilates bodies, a new trend is taking shape on social media: Muscle Mummies.

These are women who are dedicated to building and showing off muscular strength and physical prowess, in defiance of the idea that women’s bodies should take up less space. According to Urban Dictionary,  a muscle mummy is “a woman with big muscle and that other girls look up to.”

From strength training to powerlifting, muscle mummies are proud to have, and show off, their gains, despite the stereotype muscular bodies are ‘masculine’. 

But it’s not just about muscles. It’s about empowerment and confidence, and the reminder that women don’t have to just fit into outdated expectations.

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Earlier this year, fitness influencer Riley went viral on TikTok for sharing a video of her impressive muscular arms, and the Muscle Mummy label has only grown from there.

Isabel Lorenzi is a self-identified Muscle Mummy, who shares her fitness journey on Instagram and TikTok.

“I used to be a decent level athlete in sports such as track and athletics and water polo,” she tells 9Honey Coach.

“When I quit those to focus on my studies and university I became obsessed with the gym and bodybuilding. I then walked past a CrossFit gym and on the first session got sponsored to be a CrossFit athlete. 

“After a while of CrossFit I fell in love with the Olympic lifts and started competing.”

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Now, Lorenzi is an online coach and owner of Uplift Olympic Weightlifting gym in Sydney, where she shares her passion for strength training with other aspiring athletes.

Lorenzi says she’s experienced so many benefits from engaging in weight training – rather than working out as a way to lose weight.

From doing regular strength training, she says, “I can recover from almost anything.”

“I dislocated my knee really badly when I was young, but because I had so much muscle I didn’t tear any ligaments and was back to health in four weeks.

“This motivated me to see how big and strong I could get naturally.”

Strength training isn’t just about getting big and strong, though that is an added benefit.

https://www.tiktok.com/@izzylorenzi_/video/7306074887360220423

“Strength training is key to long-term weight loss in everyone, but especially women,” says Lani Finau, Registered Nutritionist (BHSc) and Juniper Health Coach.

“Not only is muscle more metabolically active than fat (meaning the more muscle you have, the more efficiently your body burns calories!) but improving your muscle strength and tone also helps with long-term injury protection and prevention.”

Beyond this, it assists with maintaining balance, flexibility and mobility to help you remain independent as you age.

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Lorenzi says while sometimes it can be hard to show off her muscular body on social media, which traditionally celebrates slim female bodies, it’s worth it when she sees what a positive influence her presence can be. 

“There are heaps of creeps who can take it too far,” she says.

“But 90 per cent of the population are so supportive. I even have young dads say I inspire their girls to eat more and train hard.

“Also, coming from an eating disorder background I find it so motivating to inspire young people to eat healthy amounts and use it to train as hard and consistently as possible.”

Australian exercise guidelines importantly recommend adults include muscle-strengthening activities on at least two days each week. 

If you’re new to strength training, don’t worry – it’s not all hardcore gym sessions, says Finau.

“There are a number of ways that you can incorporate this into your day-to-day! From finding a great program that you can do in the comfort of your own home, to linking up with some friends and going to a group session – my tip is to start small and build your way up over time,” she says.

“Even five minutes a day of strength training can make a difference. Of all the options out there, pick the type of strength training you enjoy most and roll with that. The more you enjoy it, the more likely you are to do it consistently… and consistency is key!”

READ MORE: Gym anxiety: What is gym-intimidation and how to fix it

“Weight loss means nothing without strength gained,” she continues.

“The more attention we can bring to the importance of strength gained along a weight loss journey, and for women in general – the better. It’s never been more important to move past these outdated stereotypes.”

“I see this every day with the female patients I work with, when they allow themselves the time, space and capacity to prioritise their physical strength, it drives mental strength too. The two go hand-in-hand and it’s a beautiful thing.”

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If you find that every time you get hot and sweaty, your ability to have any shred of patience goes out the window, you’re not alone. In fact, it’s a pretty common phenomenon.

That was proven in a study that determined hot weather makes people less “prosocial”, or less willing to assist others.

The research found uncomfortable heat makes shop assistants significantly less helpful, and people less inclined to do favours for a charity.

Even thinking about exposure to uncomfortable heat made the study’s subjects more fatigued and less positive, cutting the likelihood they’d help others.

So as well as making you uncomfortable, heat might make you less pleasant to be around. That’s bad news for anyone facing down a heatwave, but the good news is there are expert tips on keeping cool.

READ MORE: Unusual ways to cool down as temperatures soar

Cool your home

Kevin Lomas, a Loughborough University professor who has studied overheating in homes, offers a no-nonsense solution: shut your curtains and windows during the day, and open them up at night.

“If you allow sunlight to beam in all day the heat… becomes trapped in furniture raising the temperature inside your home by up to 4°C” he said in a statement during the peak of the English summer.

“It’s the equivalent of having a 1Kw or 2Kw electric fire going.”

Stay hydrated

Obviously, it’s important to drink plenty of water during the heat – but it’s not the only way to stay hydrated.

“There are some great foods that you can give your children to help boost their water intake on hot days,” said Loughborough psychologist Dr Emma Haycraft.

“Fruits, such as strawberries, raspberries, blackberries and watermelon, all contain lots of water and are a summery, healthy snack.”

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She added that ice cubes and iceblocks made from fruit and vegetables can replace cups of water, and that foods such as yoghurt, which is more than 80 per cent water, can also keep fluids high.

How to sleep in the heat

Enduring baking nights is near impossible because your brain has to work so hard to keep your body temperature under control that it keeps inadvertently waking you up.

“If people are struggling to sleep in the heat, some helpful actions can be to make sure you’re sleeping in lightweight cotton instead of nylon, and try to get some air circulation by using a fan or opening a window,” Professor David Hillman from the Sleep Health Foundation told 9Honey Coach.

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“Remember your body cools itself best with air movement and moisture – that’s evaporative heat loss – so having air circulating in your bedroom and over your sweat helps.”

Click here for more advice on sleeping through hot nights (and why sleeping naked might not cool you down).

How to exercise in the heat

Heat makes us sluggish, but that’s no excuse for skipping physical activity — you just have to be smart about how you do it.

For starters, if you regularly go for a jog during your lunch break, switch to early mornings or late evenings, and slow down from your usual pace. If you don’t, you’re at risk of heat stroke.

You’ll also need to keep up your intake of water and electrolytes as temperatures soar, but there are also some less-obvious tricks that will beat the heat.

“As well as keeping hydrated, using ice vests or putting ice cubes under your hat or down your sports bra can help to keep your body cool,” advanced sports dietitian Ali Patterson told 9Honey Coach.

“Keeping your core body temperature as cool as possible is important during hot training sessions.”

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What time do you eat dinner?

New research from YouFoodz has revealed 43 per cent of Aussies are sitting down for their evening meal between 7pm and 10pm. Sounds reasonable, right?

Well, it turns out this is three hours later than the recommended dinner time by experts, and eating dinner too close to bedtime can have a negative impact on our health.

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“Digestion requires energy, so if we eat too close to bedtime, we can experience acid reflux, bloating, and potential sugar fluctuations,” says Dr Gina Cleo, habit expert at Bond University.

Eating just before bed can also disrupt our circadian rhythm, or our natural internal body clock. This in turn creates the risk of affecting the natural processes that occur during sleep. 

Dr Cleo says as well as focusing on eating the right foods to fuel our bodies, we also should be allowing enough time for digestion between dinner and going to bed.

So when should you be sitting down to your evening meal?

“I would always advise eating dinner three to four hours before going to bed,” says Dr. Cleo, “so around 6pm or earlier would be ideal for the average person.”

“By eating earlier, we can create space for proper digestion before the body enters its restorative sleep phases. This results in better sleep quality and deeper rest.”

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If you’re used to getting home from work at 5.30pm, and not winding up having dinner until much, much later, the key here is to prepare. 

Realistically, even if you want to eat at 6pm every night, you’re not likely to whip up a healthy dinner as soon as you get home. 

Dr Cleo says the best way to eat earlier is to plan ahead, whether it’s cooking and meal prepping for the week ahead, or stocking your fridge with ready-made meals from a company like Youfoodz, which can be prepared in just a few minutes.

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Along with shifting your dinner to an earlier time, there are other things you can do to improve your sleep and balance your circadian rhythm. 

“Maintaining a consistent sleep schedule is crucial for overall well-being. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, improving the quality of your sleep,” says Dr. Cleo, who adds that keeping your bedroom dark and cool is also important.

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“Melatonin (a hormone that regulates sleep) levels typically rise in the evening as it gets dark, signaling to the body that it’s time to prepare for sleep.”

If you’re having trouble falling asleep every night, or can’t stay asleep ’til morning, Dr Cleo has one more tip: eat a banana or make a banana smoothie. 

“Bananas contain nutrients like tryptophan which is an amino acid that can help aid sleep.”

There are other foods which are great for helping you sleep, including tart cherry juice and kiwi fruit. A recent TikTok trend also has people claiming that eating pineapple gives them the “best sleep ever”.

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From destination dupes to tour tourism, there are a number of travel trends we can expect to see soaring in popularity in 2024.

And one that’s just starting to take off here in Australia is micro-holidays.

The basic idea is this: Instead of blowing all your annual leave on one big Euro summer or USA road trip, micro-holidays are about taking long weekends every month or two for short trips.

READ MORE: Travel experts share the one destination that disappointed

According to the 2023 State of the Future of Work report by the University of Melbourne, 50 per cent of Aussies aged between 22 and 55 feel exhausted at work.

Micro-holidays could be an antidote to this burnout that’s become commonplace. Think about the joy you have when you have a trip booked – and now imagine you have that every month.

Smaller, frequent breaks allow us to recharge and then come back to our daily lives, knowing our next break is right around the corner.

And an added bonus of a short domestic trip? There’s no long-haul flight to recover from, no overflowing email inbox, and no jet lag.

Gold Coast-based fitness instructor and gym manager Milly Jackson is a huge fan of these trips. Originally from the UK – where micro-breaks are the norm – she swears by taking short, frequent breaks whenever she can.

“I think micro-holidays really are the way forward, because you’re getting that chance to recharge without having to spend heaps of money or time,” the 27-year-old tells 9Honey Travel.

“I feel like work is so stressful sometimes. It’s like we’re living for the weekend. But then on the weekend, I feel like I don’t relax or even do that much.”

And, she explains, being able to take that little break, have a quick recharge, but not get too far off your regular weekly routine has done wonders for her mental health.

Tara Hurster, psychologist and founder of The TARA Clinic, explains that when we’re stressed out, our brain switches into fight or flight mode, which involves turning off everything except what we need to survive. This includes “logical thinking, our immune system, digestive system, desire for sleep or sex, and a bunch of other things,” she tells 9Honey Coach.

This was helpful back in caveman days, when almost every stressor was life-threatening.

READ MORE: The paradise off Australia’s coast travellers can’t resist

“What’s called ‘chronic’ stress, which simply means stress that has been around for a while, can also lead to illnesses and aging issues,” Hurster adds

“So we really want to ensure we unplug and release all the chemicals that the middle part of the brain releases.” She adds that while vacations are a good way to de-stress, exercise and mindfulness are also important.

Hurster says short trips are great for removing ourselves from stressful situations and giving our brains a break. 

“It can give you the opportunity to recalibrate your mind, body and soul through removing yourself from the stressful environment,” she says, “but it also allows you the opportunity to get creative.”

“Doing something you enjoy or challenges you in a different way to the every day work things, these things can be invaluable for your wellbeing. There is also some great research on the restorative effects of nature, so getting outside even for a simple walk around the block can truly refresh your mind.”

Jackson’s next trip is to the wine regions in South Australia with a bunch of her girlfriends, with plans to also take a separate solo trip back to the state.

“We’re going to the Adelaide Hills – the Barossa and McLaren Vale,” she says, destinations that are prime for a girls trip.

But then Jackson plans to fly back to Adelaide a couple weeks later for a solo trip to Kangaroo Island, and then a night or two in the city itself: “Hopefully I’ll get to see some of the Fringe Festival in Adelaide, too.”

Of all the Aussie states to take advantage of on a micro-holiday, South Australia certainly has to be up there. You can fly into Adelaide, and after a 30-minute drive, you can be in wine country, or on the coast, or live it up in the city.

While every state has a huge list of stunning destinations that are worthy of a long weekend, there’s something so handy about not having to spend hours in the car to get there.

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We’ve all heard about the importance of protein and the truth is no matter what your goal is – to lose weight, build muscle, fuel your workouts, or simply stay healthy – it is crucial to get enough of this powerful nutrient.

But why?

9Honey Coach chatted with Amelia Bandera, a dietitian at Juniper

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What is protein?

Along with carbohydrates and fats, protein is one of three essential macronutrients.

These are nutrients that contain energy in the form of calories, and that your body either doesn’t produce or doesn’t produce enough of but needs in large amounts in order to function properly.

Protein specifically is composed of amino acids, which are involved in many different body functions, from digestion and immunity to skin and hair health.

“Proteins are the building blocks of the body,” Bandera explains. “They help make up our muscles, organs and skin, and even act as transporters to help move important substances around our bodies.”

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What are the health benefits of protein?

Eating enough protein has many health benefits. According to Bandera, this macronutrient helps:

Keep you feeling fuller for longer

Protein takes longer to digest than carbs or fats, and it triggers the release of hormones that tell your brain you’re full. This explains why, as Bandera says, “eating enough protein throughout the day can help stabilise appetite, which can also help with portion control”.

This is why a protein-rich diet is particularly useful for those wanting to lose weight.

READ MORE: The reality behind TikTok fitness trends

A 2014 study in the US actually showed that having a high-protein snack in the afternoon could keep you satiated until dinnertime. After comparing how long a group of adult women felt full on a snack of either crackers, chocolate, or high-protein yoghurt, the researchers found that the yoghurt group felt less hungry, had dinner 20-30 minutes later and ate around 100 fewer calories.

Preserve muscle mass and improve your metabolism

These two benefits are closely related, as having a higher muscle mass contributes to a higher resting metabolic rate, which in turn helps you burn more calories at rest.

“Eating enough protein throughout the day will help your body preserve and build muscle as you lose weight,” says Bandera.

“With more muscle mass, your body is able to burn more energy, which can help with weight loss goals and maintenance.”

Reduce cravings

“Eating more protein in a meal has been shown to help reduce food cravings, when compared to a meal that is lower in protein and higher in carbohydrates,” she explains.

This is, once again, thanks to the nutrient’s satiating effect, along with its ability to regulate blood sugar levels and prevent spikes and dips that could otherwise result in sugar cravings.

READ MORE: Common bedtime habit that could be ruining your sleep

How much protein should you consume?

“For weight loss, the recommended protein target is 1.2g-1.6g per kg of body weight each day to preserve lean muscle mass while losing weight,” the dietitian tells 9Honey Coach.

“For many people, this looks like aiming for 3 main meals with at least 30g of protein, and 1-2 snacks with 10-15g of protein. At Juniper, we consider many other factors that play a role in understanding your protein needs such as your age, gender, goals, and how much exercise you do.”

“Not only meeting your protein targets but also spreading protein evenly throughout the day is helpful for muscle protein synthesis – which helps with preserving muscle mass – and is also key for stabilising appetite throughout the day,” she adds.

So basically – don’t just eat 100g of protein for breakfast and call it a day. 

How do I know if I’m eating enough protein?

According to Bandera, there are two main signs that you’re not consuming enough protein – and they’re both linked to your hunger levels.

One indication that you need to up your protein intake is constantly feeling hungry between meals and snacks. Because, as she explained, when you have enough protein, you should feel fuller for longer.

Similarly, if you struggle with late-night cravings and find yourself overeating before bed, you may not be eating enough protein throughout the day.

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The best sources of protein and how to get enough every day

When it comes to protein, quality is just as important as quantity. The rule of thumb here is simple: prioritise lean sources and whole foods and steer away from overly-processed alternatives.

“Lean protein sources include fish, animal meats without visible fat (such as chicken breast or lean beef cuts), tofu, eggs, legumes, beans, and low-fat dairy,” Bandera explains.

“These will be lower in calories and saturated fats, and higher in protein when compared to processed animal meats such as sausages, deli meats, and bacon.

“Protein powders and other supplements can also be a great way to boost protein in your diet if you’re struggling to meet your needs, but it’s important to remember that protein from lean sources will also provide other important micronutrients.”

As for how to meet your daily requirements:

• Aim for 30g of lean protein per meal

• Eat your protein first at each meal

• Incorporate more whole grains into your diet, like quinoa, freekeh and farro

• Keep high-protein snacks handy – think edamame beans, Greek yoghurt and homemade protein bars

• Try chickpea or lentil pasta instead of traditional pasta

• Use bone broth as a base for soups

• Add low-calorie, high-protein ingredients to your go-to meals, like nutritional yeast to a pasta dish and chia seeds or hemp seeds to a yoghurt bowl

Can you consume too much protein?

The short answer is yes – and if you do, you may start to experience side effects like nausea, intestinal discomfort, constipation, dehydration, and bad breath (otherwise known as ‘keto breath’).

You may also notice your weight creeping back up and your energy levels dropping.

So, what is the secret to not going overboard with your protein intake? According to Bandera, it can be as simple as ensuring variety in your diet.

“While reaching your protein targets has many health benefits, it’s also important to include other food groups in your diet, too. Including colourful non-starchy veggies, fruits, healthy fats (such as avocado, extra virgin olive oil, nuts and seeds) and wholegrain carbohydrates alongside protein will ensure that you’re getting all the other nutrients your body needs to support your well-being, and your weight loss goals.”

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A woman has issued a warning after getting carbon monoxide poisoning from burning scented candles in her bedroom.

Emy Moore shared a video to TikTok, in which she revealed what happened.

“I had five scented candles burning in my room all day, then blew them out right before I went to sleep.”

She went to bed with her door closed, but while she was trying to fall asleep, she said her body started feeling weird. Eventually, she was admitted to hospital with carbon monoxide poisoning.

Watch the video above.

Moore detailed the experience in a video captioned “never buying a candle EVER again”.

“I felt like my body separated… I don’t know how to explain it,” she said in the video. “Like there were two of me.”

Deakin University’s Dr Svetlana Stevanovic confirmed to 9Honey that there is always a danger of carbon monoxide inhalation when we burn candles “in an unventilated space”.

“The only practical risk of carbon monoxide (CO) with candles is when multiple candles are lit in a poorly ventilated room,” she says.

“While a single candle emits 2-3 parts per million of CO, lighting multiple candles significantly raises this figure. If the room is not well-ventilated, CO levels can rise to dangerous levels.”

Stevanovic says it is generally not recommended to burn a candle for more than four hours, to reduce exposure to chemicals and byproducts of candle burning.

“One thing to keep in mind is that simply blowing out a candle produces a lot of smoke. Much of this smoke contains particles which will degrade the air quality in the room.”

“If you enjoy burning candles, it is best to extinguish them using better methods such as a wick dipper, candle snuffer, or even the lid where possible.”

She adds that every home should have a reliable CO detector and alarm, which is checked on a regular basis.

In on-screen text in her viral TikTok video, Moore says she experienced “dehydration/obnoxiously thirsty, confusion, blurry/double vision, shortness of breath, chest pain, dizziness/vertigo and headache.”

Moore arrived to the hospital with very high blood pressure, and after explaining the situation to staff, they confirmed that she indeed likely had carbon monoxide poisoning.

Thankfully, after a few hours hooked up to an oxygen machine, her symptoms abated.

“Now I’m all good,” she shared. “I just needed to get fresh air.”

Stevanovic warns carbon monoxide isn’t the only thing we should be worried about when burning scented candles.

READ MORE: Dentist says ‘healthy habit’ could be destroying your teeth

Despite claims to the contrary, all candles, whether made of all-natural beeswax, paraffin, or soy wax, emit soot and volatile organic compounds.

The compounds “will react with ozone and other indoor oxidants to produce a variety of oxidation products, primarily tiny particles with high toxic potential.”

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Basically: we use scented candles to make our homes smell good, but in doing so, we’re releasing a mix of chemicals in an indoor environment and potentially lowering the indoor air quality.

As we’re moving into a season with high bushfire risk and high pollen in the air, our indoor air quality is already negatively affected.

Stevanovic says “using air purifiers with built-in HEPA filters provides the best protection against airborne species in the indoor environments.”

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If the thought of sweating it out in a crowded and loud gym sounds like hell to you, then perhaps cosy cardio is more your speed.

Popularised by influencer Hope Zuckerbrow, the idea of cosy cardio is all about making exercise enjoyable and accessible.

In her TikTok videos, which have gained 34 million likes, Zuckerbrow walks on a walking pad in her living room while watching TV, sipping on an iced coffee, with mood lighting in the background.

It certainly looks like a great way to exercise – but does cosy cardio actually work?

Watch the video above.

READ MORE: The reality behind TikTok fitness trends

Zuckerbrow told CNN that she initially followed high-intensity exercise plans in traditional gyms to lose over 50kg. But after putting half of that weight back on, she didn’t want to go back to intense workouts.

“I realised I needed to heal my relationship with exercise,” Zuckerbrow said. “Exercise wasn’t fun anymore, and I was only moving to lose weight, not to feel good or be healthy. I wanted to spark joy when it came to movement.”

And so, cosy cardio was born.

In theory, it’s a great way to get your body moving, particularly if you’re not comfortable in a gym. 

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“The best workout plan is one you can stick to,” says personal trainer and expert on wellness app Anni, Odhran McCorry, told 9Honey Coach.

That’s the beauty of cozy cardio. It’s far easier to get up and walk on your treadmill while watching TV than to drag yourself to the gym before work.

“Having worked with thousands of people to get to sustainable transformations, I can tell you the main key to success is consistency,” explains McCorry.

“If you can’t see yourself doing it in a year, it isn’t sustainable. You are simply making it harder for yourself to keep the results long-term versus something you enjoy.”

READ MORE: How to make sure you’re drinking enough water this summer

McCorry explains that at-home workouts like cosy cardio are great for anyone who suffers from ‘gymtimidation’.

“Everyone has some intimidation in the gym – even those who are ‘experienced’,” he says.

“Where most people go wrong, is they turn their intimidation for the gym into a fear that everyone is looking at them or judging them, when that couldn’t be further from the truth.”

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“The best thing you can do is show up, because the only way to get comfortable in the scenario is to be in there. You’ll quickly find no one is judging you and everyone is there simply to better themselves.”

“The best plan is the one you can stick to long term and be consistent with,” says McCorry. “It doesn’t matter if that is CozyCardio, Peloton, Crossfit or your local gym. Make it fun, make it regular and make it yours.”

The issue with cosy cardio, though, is that you need to be constantly bumping up your workouts to see progress.

“The goal of any training session you do has to be about improving and pushing yourself to do better than before, because that is how we force the body to adapt and make changes,” says McCorry.

So if your cosy cardio involves walking at a steady pace for 30 minutes every day, you won’t see any improvement.

Hope Zuckerbrow told CNN that as she got used to her cosy cardio plan, she started doing longer sessions on her walking pad, at faster speeds.

She also started replacing some of her walks with gym sessions, as she got more comfortable with exercise.

In reality, though many people enter into workout plans with specific goals or dates in mind, fitness shouldn’t be a short-term thing.

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It’s about finding ways to ease yourself in, get comfortable with moving your body, and progress from there.

For those suffering from gymtimidation, it’s perfectly fine to start your journey in your lounge room, with cosy cardio or YouTube yoga videos.

This is the idea behind Anni. It’s an Australian-based app designed to connect people with experts, like McCorry, to deliver advice without you having to fork over hundreds of dollars, or even leave home.

The free-to-access platform offers experts who give advice on all things beauty, wellness, fitness, parenting, dating and sexual health. Sessions start at $30 per 15 minutes.

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Beauty writer Paula Joye has encountered some bizarre beauty treatments over the years, including a moisturiser that was meant to “replicate what it is like to be in a spaceship and how your skin would come out looking if it was put under that sort of pressure.”

Then there was the year everyone was getting Buccal facials which involves having fat removed from your face, something she says you should “never, ever do”.

She admits there is pressure to try each new treatment in the course of her work as a journalist.

“There definitely is, but you definitely can’t,” Joye tells 9Honey.

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Joye has now released a new book called The Glow Up in which she shares all the best beauty advice she has learned over her three-decade career and what she has learned is that much of the most effective skin care strategies are free or affordable.

She shared with us her best tips, all of which you can start today.

1. Avoid the sun

”Number one is sun protection, and it is completely free to do it, apart from buying sunscreen, but you can wear a hat, you can wear a T-shirt and clothing,” she says.

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“If you do it every day, if you just did that, if you committed to proper sunscreen use and sun protection, you would see a change in your skin in six months time.”

2. Exercise

“The other thing that’s free and brilliant is blood flow. So anything that brings blood to the surface and increases circulation at that top level gives you that flush,” she says.

“People talk about that after run or after sex flush… it’s so brilliant for your skin.”

3. Cold therapy

“Cold therapy is another one that’s free and works really, really well and that’s moving your face from hot to cold,” she says.

“Boil a kettle, pour some boiling water into a mixing bowl, put a towel over the top and steam your face. Just steam, steam, steam your face and then have a twin bowl next to it filled with water and ice cubes and then dunk your face into the ice,” Joye continues.

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“And just repeat that a couple of times and you will have that post facial feel because you’ve really opened up the pores, you’ve sweated a little bit and you’ve shocked your skin so you’ll get that nice natural look that’s absolutely free.”

4. Oil massage

“Massage is free, you can do that yourself, any oil, even olive oil from the kitchen,” she says.

“Anything that loosens your muscles, helps take tension out of your face, brings blood to the surface, you’re just going to look better.”

5. Moisturiser

“And the other thing that makes you look really good is moisturiser,” she says.

“So many people say, ‘Oh I’m so dry.’ You look so much better with moisturiser on. Just go and put moisturiser on.”

6. ‘Your face stops at your boobs’

”You should be putting everything on from your hairline to the top of your nipples every day,” she says.

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“I wish I’d given more attention to my décolletage and my neck for sure. And I wish that I had loved my body and my face and my beautiful young skin more.

7. Consistency

“Simple habits,” Joye explains. “No matter whether you’re using nine products, seven products, two products, it’s habit. Habit and consistency.”

8. Self love

“I wish I had not ever said a negative word in the mirror to myself about how awesome and beautiful and firm and fabulous my skin was when I was that age,” admits. “What a waste of time.”

9. Double-cleanse

Joye says we should be using cleanser twice at the end of each day.

“People think it’s just makeup but it isn’t, it’s all the free radical damage from the environment, blue light from the computer, it’s literal grime, literal dirt, sunscreen, that all has to come off,” she explains. “Then the second cleanse gets rid of the residual of the first cleanser and then you’re ready for products.”

10. Always take your makeup off before bedtime

“If you don’t get that makeup off your face, you may as well sleep with your head in a bin,” she says.

11. Not all products will work for you

“I definitely tell people when they look great and I definitely do ask people if there is a certain thing they like, but your girlfriend is not a doctor and what works for your girlfriend will not necessarily work for you,” she says.

“So I am a big believer in asking but also then just don’t expect the same thing because every body skin is different and you just got to work out what yours is and how to treat it the best. Which hopefully the book will teach you.

Purchase your copy of The Glow Up, out now. Get all of Paula Joye’s beauty and fashion advice via her website The Joye.

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