Yes, yes, we know it’s not Women’s Day just yet but luckily for us the entire month of August has been declared THE month to celebrate the women of South Africa! And, to get you into the Women’s Day spirit in preparation for Tuesday, 9 August 2016, we spoke to top South African triathlete, Vicky van der Merwe about her top fitness tips for women. The TomTom Ambassador and general all-around kickass female was kind enough to share her Top 5 tips for staying fit and healthy this Women’s Month and they’re not as hard to implement as you might think!

1. Write down goals for each week and day:

Having a plan and recording your progress as you go could be the key you need to reach your goals. “When you see something on paper it is much easier to stay focused,” says van der Merwe. “Your goals must be realistic, but challenging. It is also important to keep track of your progress; I use my trusted TomTom Spark + Music Fitness watch to keep my training spot on.”

Vicky van der Merwe

2. Rope in a buddy:

No one enjoys going it alone so why not ask for help? “Get a friend to commit to doing certain training sessions with you,” advises van der Merwe. “That way both of you are accountable. A support structure is vital, especially during the chillier months.”

3. Hydrate, hydrate, hydrate!

“Remember to drink lots of good, clean water – we tend to forget this during the colder months,” explains van der Merwe. “This keeps your skin hydrated and your body in good working order.” That’s right ladies, water is your friend so try to ensure you get your daily fix of H2O whether you’re training or not.

Vicky van der Merwe

4. Cut out all added sugar!

“Try and remember to read labels and understand them, this will make you more aware of what you’re putting into your body,” advises van der Merwe. Rather spend some extra time in the kitchen and make your own sauces, pestos, and more, to ensure that you know exactly what’s going into your food, and your body.

5. Enter an event:

“Enter an event, no matter how big or small,” says van der Merwe. “This will keep your training on track and keep you motivated!” Because, what’s the point of putting in all that hard work if you can’t show off your skills a little? Once again, why not rope in a buddy to enter and complete the event with you?