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The how-to guide on building up your self-confidence

June 17, 2022 Gemma Oberholzer All, Think Well, Think Well, Think Well, Think Well Comments Off

Have you ever found yourself feeling like you’ve seriously lost your mojo? Well… Same. That’s why we’ve come up with the ultimate guide for you to find your confidence again!

Feeling down in the dumps and like things just aren’t going your way can have a ripple effect. When one thing hasn’t worked out and then another and another, it can quickly pile up until you’re left feeling completely defeated.

Once you’re in a bad headspace, it can be pretty difficult to pull yourself out of it and focus on all the things that are amazing in your life and all things that you’re great at.

We know it can be tough sometimes but this ultimate guide will have you hyping yourself up again in no time!

Why it’s important to focus on your confidence

Having self-confidence gives you the ability to take on the day and kick butt!

When you’re confident, you are more likely to move forward with people, relationships and opportunities. You won’t second guess yourself and move away from potential experiences.

And when things don’t work out the first time, your confidence will propel you to try again.

How to hype yourself up

1.Be kind to yourself

First things first, don’t be so hard on yourself. You’re allowed to have days where things don’t seem to be going the way you want them to. It’s okay to have a day where things honestly just suck.

BUT, just give yourself that one day. Then get back to being the amazing, strong and motivated person you are!

Remember to change your inner dialogue to celebrate yourself rather than tearing yourself down.

2. Create a to-do list

When you’re in a funk, simply doing things can seem too difficult. Start your days with a to-do list. The list can include things like “do laundry” or “write in my journal” rather than just work items.

Your to-do list can evolve into a little schedule for the day. You’ll be amazed at how motivating it is to cross things off the list as you go about your day. This will also help you establish a maintainable routine and give you control of your life.

3. Get active

Don’t get us wrong, getting active doesn’t mean you need to sign up for a gym contract and start working out 6 times a week.

But it’s important to keep your body moving. Physical activity is good for both your body and mind. Start by going for daily walks to get yourself out of the house. Or take a moment to do a home workout (depending on the weather, you could do this outside too).

Find ways to move your body in ways that work for you!

Discover: The importance of gut health – plus the best and worst foods for your gut

4. Stop comparing yourself to others

Do you, boo! Comparison is the thief of joy and with social media, comparing yourself to others is inevitable.

Don’t focus on what others look like, what they’re doing or where they’re going. Focus on yourself and your own progress. Every individual is on their own path but at the end of the day, life is a journey, not a race. You have time to do all the things you want to do.

If necessary, unfollow those that you compare yourself to on social media and work on being genuinely happy for those around you when they achieve things.

5. Create the ultimate ‘hype’ playlist

This is our favourite step!
If you’re having one of those days when things just aren’t going your way, use your hype playlist to bring you out of your funk.

Lizzo has some incredible hype tracks and so does NF if you prefer rap. Find the songs that make you feel invincible and play them as loud as you can and on repeat. Maybe even bust a move while you’re at it!

Explore: Everyday hacks to keep you calm and focused for a busy day

6. New look, new you!

Get that new haircut you’ve been mulling over or treat yourself to new hair colour or highlights. Maybe add something new to your wardrobe or try out a new look.

When your confidence is low, changing up your physical appearance and seeing yourself in a new light can really help. Building on your inner self-esteem is often complemented by a revamp of your appearance.

The combination of working on yourself inside and out will catapult you into a whole new direction!

7. Be your own hype man/woman

Don’t wait around for people to tell you that you’re doing a great job. Tell yourself! Be your own hype man especially when it feels like no one else is going to hype you up.

You’ve got this, you know you do!

Here’s the thing…

We have very little control over how others see us or what they think and say about us. But you can change your own narrative on how you see yourself and how you talk to yourself and there’s no better time than when you’re feeling less than great about yourself.

The only thing we have control over is ourselves and often, others treat us the way we carry ourselves. We attract situations that mimic our beliefs about ourselves and what we think we deserve. If you truly want the life you crave, it starts with seeing yourself for who you are and who you want to be. It’s about the baby steps you take that lead you to exactly where you want to be.

How to change negative habits for healthy ones

May 11, 2022 Gemma Oberholzer Healthy Habits Comments Off

by Katey Kerr-Peterson

Negative habits can creep into our lives and our routine, and before we know it they become part of our default behaviour. Often we know better than to make that extra cup of coffee, stay up late watching TV, engage in office gossip, or make unhealthy food choices. But we struggle to do better and know exactly how to turn our good intentions into our reality.

We are all only human, and can’t be expected to make perfect choices everytime. But if you are honest with yourself, and know there are some positive shifts you would like to make for your own physical and mental well-being, then read on. As Magaret Moore, co-director of the Institute of Coaching at Harvard-affiliated McLean Hospital puts it – ‘engaging in habit changes for self-improvement is key to vitality and well-being at all ages’!

The good news is that you are the author of your life. Your life is made up of the choices you make, and you have the power and ability to bring about positive change. Change begins with you and you can start today.

Here are our 7 steps to change unhealthy habits:

Identify the habit(s) you want to change

It all starts with awareness. Take the time to review the areas of your life as an observer, and notice the behaviour you want to shift. It can be anything from wanting to spend less time on social media, to engaging in more positive self talk, or even prioritizing physical health through more regular excercise. Be kind to yourself during this process. There is no need to feel ashamed, or to beat yourself up for not being where you want to be. Jot down a few of the changes you wish to make, and be proud of yourself for taking this first and important step towards change.

Identify your triggers

Every action is initiated by a trigger. For example, if you’re standing in front of the fridge looking to eat yet another snack, pause to notice why you’re there/what has triggered you being there. Are you really hungry, or are you actually enjoying taking a small mental break from work? If you’re constantly reaching for your phone to surf social media, what causes this impulse – are you simply bored and looking for some entertainment? Becoming aware of your triggers can help you pause before you act, and you may find it easier to consider other, more positive, options.

Replace the negative habit for a better one

In this above example, instead of reaching for more food, you could opt to drink a large glass of water instead, or walk outside for a 10 minute mental break. Instead of scrolling through Instagram, try engage with a colleague in the office. These simple shifts will make you feel more energized, focused and connected, which are all hugely beneficial. Ask yourself – how do I really want to feel, and what (better) choice can I make to take a step towards this?

Change the narrative

Instead of justifying your negative habit, try and flip the script of you inner dialogue. For example, instead of pouring that extra glass of wine, or eating an unhealthy dessert saying ‘I deserve it, it’s been a stressful week’. Affirm to yourself ‘I love feeling in control of my health. I love feeling good, and right now I am satisfied just as I am’. It may feel un-natural at first, but when you start to feel good, it will get easier to shift to the healthier choice, and you will enjoy a positive cycle of thinking – feeling – and being.

Visualise

See yourself throwing away the twisp or buying healthy food or waking up early. Whatever the bad habit is that you are looking to break, visualize yourself conquering it, smiling, and enjoying feeling good. By holding this new identity in your imagination, the easier it will be to show up as him/her – bringing you closer to your ultimate goal.

Small steps are still progress

Let go of the ‘all or nothing” mindset. If you set out to do 1 hour of exercise, but have a work deadline that you need to prioritize – set aside 15 minutes to workout. You will feel less guilty about skipping it all together, and will reap the positive effects from reinforcing the habit regardless. Small steps in the right direction, is still progress.

Give yourself time

In our culture we want to see instant and immediate results. However lasting change takes time. Commit to the process, and offer self compassion when you slip up. Remember that everything in life is a choice, and every moment is a chance to choose again. Life is yours for the taking, so set your sights on your goals, and enjoy the journey on your way there.

How to positively lead change in the workplace

May 11, 2022 Gemma Oberholzer Work Well Comments Off

Change is a constant in today’s work place but that doesn’t make it any easier for us humans to deal with. When facing change employees look to their leaders to see them through, and as leaders we have the opportunity to make change positive for our people. Workers may be loathed to leave the familiarity of their daily routine and comfort zone, and be hesitant or fearful that they will not be able to cope. It is with a positive attitude that leaders will persuade staff to embrace change and gain much.

“A LEADER IS ONE WHO KNOWS THE WAY, GOES THE WAY AND SHOWS THE WAY”-LAOTZU.

Change is complex and challenging but a work place that does not evolve cannot be competitive, successful or thrive. Change under the correct leadership can be the catalyst to innovation, improved organizational functionality, increased competitiveness, higher financial performance and greater customer satisfaction. For employees change under correct leadership can enhance skills development, performance and personal growth. Positive, innovative and visionary leadership result in sustainable change.

The role of leadership in organizational change

“OUR CHIEF WANT IS SOMEONE WHO WILL INSPIRE US TO BE WHAT WE KNOW WE COULD BE”-RALPH WALDO EMERSON.

More than ever, the role of leadership is of tantamount importance. Organizational leadership plays the key role in the evolution and growth of a business. A good leader helps employees face and embrace the challenges of change, while working towards organizational goals in a worthy way. The strategic role of a leader in change can include: allocation of resources; alignment; vision; deciding on the future focus of the business; gaining commitment and motivation from the team; and achieving sustainable growth. Successful change is reliant on effective and intelligent leadership. A leader’s foot prints should be everywhere.

Since 2019, COVID changed the way we live and work. Even without a global pandemic other organizational changes could be things such as different reporting lines, restructuring and changes in the number of employees. Many structural changes are being implemented as companies adopt a hybrid workplace where employees rotate in and out. This has, and will, transform a company’s culture, engagement and the way business gets done. Demographics have also changed with innovations in health care resulting in an increased multigenerational workforce. It is essential to adapt and be innovative in creating productive and united teams. There is also a focus and prioritization on diversity and inclusion in the workplace to combat discrimination and cultural bias.

Technological advances, changes in legislation, shifts in customer expectations and service, business decisions and diversification, all bring change that need to be responded to by leaders and their strategic initiatives. A “positive change strategy” results in rewards being reaped despite organizations being in uncharted waters.

Positive benefits of change in the workplace.

With change, you must anticipate that people are going to resist. As humans, we are wired to resist change, preferring the status quo, routine and a sense of security. A change results in psychological and physiological reactions in people. The unknown is uncomfortable, and our brains will tend to seek familiarity. If employees are not supported in change it can lead to demotivation, resistance, resentment, loss of talent, job insecurity and poor performance.

It is the leader’s role to make, implement and drive successful change. Change can have a positive impact by adding value or transforming situations and people. Research indicates that an adaptable individual can flex their personality to continue to perform in a changing context. Adaptable employees can tap into the behaviours and mindsets needed to be both disciplined and creative, thoughtful and expressive, spontaneous and logical. These characteristics of being agile, flexible or versatile bring benefits not only to themselves, but also to the whole team. Critically studies show that adaptability is something that we can learn, develop and grow.

So what can you as a leader do to make your people, teams and business adaptable and flexible? Some key behaviours to implement successful change for leaders should be:

Have a vision and innovative approach:

Having a clear vision of where the organization is heading, aligning the team and clearly mapping the destination clearly gives direction and motivation to your people to face and conquer the challenges of change.

Effective communication:

Communication is always key. Without clear communication and repetition of core messages, many will struggle to positively involve themselves in change. Communication elicits better employee engagement and relations. You need to communicate the WHAT and the WHY of the change.

Lead authentically:

To be truly authentic is to behave in a way so that needs are met. It’s a dance between staying true to values while being flexible and malleable. By leading with clarity and authenticity you can build a strong work culture and climate.

Celebrate small wins:

Leaders who celebrate and appreciate goals achieved by their employees and subordinates motivate their teams. Frequently give recognition and rewards, to maintain enthusiasm and boost confidence.

Be proactive about change:

As a leader you have to always be fit for the future, the onus is on you to be a forward thinker. Develop a futuristic mindset that scans the horizon for change. One needs to be proactive and preempt the changes before they occur. Looking back and applying past experiences and predicting the future shifts will put you on the front foot. Keep current, fail fast when appropriate and recover quickly.

Collaborate and include employees in change:

As a leader you need employees to trust and respect you so you can inspire and motivate. Scout out the innovative thinkers in the organization and collaborate with them including them in change plans. Empower the employees to act consistently with the new vision and help sustain commitment to it. Encourage them and adapt your strategy to suit your employee’s needs.

Find change agents and champions:

Change agents can be internal such as managers or employees. It is the individual or group who takes the task of initiating and managing change in an organization. As a leader you need to identify change agents as they are vital to successful transformation. The following traits are desirable in change agents: experience, expertise, access, flexibility, representative characteristics, enthusiasm, organizational knowledge and influence

Foster psychological safety:

Leader-Member relationships are key to the success. Trust is earned and as leader you need to attract employees and subordinates. A supportive management style, not a dictative style, would give the desired result. Grow your empathy by putting yourself into other’s shoes. People working in psychological safe environments feel: included, accepted and respected. When people are respected they give more than their hands or the day to day grind, they are invested and give their minds and heads as well.

Create mechanisms for support and feedback:

Throughout change make employees feel supported. Make time for open discussion of problem areas, things that are going well and honest questions. Offer formal coaching and access to counseling. Informal support may involve a cup of coffee, regular check ins, practice active listening and have an open door policy. Be available, be approachable. Effective feedback is critical and helps people grow, adapt, and become better versions of themselves within change.

Reinforce job security:

When things change people feel insecure, leaders must reassure them that their jobs are not under threat. Job security is knowing that your job is safe and having the assurance that you will be able to work in your current employment for the for seeable future. As an employer you can increase job security for employees. Encourage learning and development, upskilling, lead with pragmatism and resilience.

Conclusion

If you are a leader that understands the need for and benefit of change and the value of your people, you will be the organization that stands above competition and you will succeed in the ever changing environment of business. Take bold steps and foster your ability to be an agent of change. This is an ever green skill you can develop for yourself and your organisation.

Balance, Routine and You in 2022

April 28, 2022 Gemma Oberholzer Work Well Comments Off

Our tips to creating a sustainable work life balance and routine.

Work life balance is not just a nice to have, it is essential if you want a productive and happy life. And it is becoming even more important with the shift in work situations, the blurring of work and home boundaries, new expectations, always on culture, and increasing work pressure. Part of creating a balance for yourself and those you work with is knowing why work life balance is important, what it is and what is it not.

Often times people think work life balance is simply time management, but time really is not the issue. Creating a balanced lifestyle is actually about feeling content in your work, decisions, priorities and life choices. At the heart of it, a work life balance requires you to be clear on your priorities, take control of your career and simplifying the rest. It truly is not something you find but rather create through consistent choices.

It is important to remember that work life balance really is different for everyone. Research suggests there are generational differences in what we see as balance, it is not something as simple as the hours spent in the office. Both men and women value work life balance, they just use different language to describe their ideal. When asked what balance would mean for them, women focus on words like balance and meaning, men will use words like priorities and impact. From an organizational perspective being an employer of choice would mean creating a culture that promotes sustainable work practices and demands, while encouraging a healthy and well life. Your talent is more likely to remain at work, be productive and engaged if they feel their company and the leaders support their needs for a meaningful, impactful and fulfilled life.

The importance of finding balance and joy at work

Finding a healthy balance between work and your personal life has a number of implications for an individual, team and organization’s wellbeing. A healthy work life balance will not only affect health but also relationships, team dynamics, productivity and performance. On an individual level, when a healthy balance is created, employees are less likely to suffer from burnout, chronic stress, poor mental health, physiological health issues like heart disease, hypertension or body pain, taking sick leave, fatigue and poor productivity. On an organizational and team level lacking a balance in your workplace culture could result in high rates of absenteeism, high staff turnover, presentism, disengagement, poor quality work and a lack of creativity.

The Psychology of Routine and Balance

When we think of routines, we often revert to thoughts of monotony and boredom, the same thing every day with the same people in the same place. A routine could mean doing a different job every day, travelling to a different country or meeting new people. It’s not about what your routine consists of, but a sequence of actions that you follow regularly with expected outcomes. Because as humans we are wired to see uncertainty as a risk, having a routine allows us to find flow, be more productive and effective. Routine almost acts as a protective factor in our day to day, allowing us to rather focus on what is important. That is why a routine is a good factor to include when you are striving to create balance, having a set of behaviors that supersede circumstances allows us to pool all our cognitive and emotional strength towards what is demanding in the moment, to use all our excess energy to balance our life demands.

Tips to cultivating a balance in your organization

As a leader in an organization it is important to ensure you support work life balance and a happy work environment through identifying what it means to your employees and incorporating this into your ways of work. Some tips for you as an organization and leader could be:

Set a good example and live the balance you want to instill
Flexible work arrangements that allow employees to work and give their best at work around the demands they may have at home
Letting staff work from home when it suits their role and requirements
Bringing balance into the office whether it be opportunities for exercise or healthy food choices
Creating a comfortable work environment where employees want to be
Encourage breaks in the work day
Create a culture of switching off, leaving work at work
Speak about and educate your employees about the importance of their wellbeing

Tips to Create your Own Work Life Balance

Accept that it is a balance, not perfection

It is not about finding the perfect routine or schedule, but rather striving for a realistic balance. Some days might require you to be more focused on work, others on your personal commitments. Remember it is a balance you create over time, keep the bigger picture in mind.

Plan and take control of your career

Working in a draining job or toxic environment will take a toll on your, no matter how hard you try to create a balance. You do not need to, and in fact it is probably impossible, to love every aspect of your jo but on the whole you should find some sort of reward in what you do.

Clarify your priorities

At some point you will need to realize you cannot be everything to everyone. If you find yourself in a cycle of burnout, over extending yourself and just never creating a balance – maybe it is time to simplify and figure out what it is that is important to you. Once you know what those few things are that give you meaning and impact in life you can distill your choices down to support them.

Make your health your focus

Your physical, emotional and mental health are so important, in fact without your health it is impossible to experience any type of quality of life. Make sure that you include managing your health as part of your choices and routine in creating balance.

Don’t be afraid to unplug

Switching off and creating some distance from all the noise around us can allow us to hit refresh from time to time, we all need to decompress and give ourselves some down time. There is no nobility in being always on.

Set clear boundaries

It can be important to clarify and reinforce your boundaries. When are you going to work? What hours are work calls and emails priority? When do you need to focus on the other parts of your life? Remaining consistent with your boundaries not only allows you to find a balance but also sets expectations and creates clarity for others. Consistency helpful for both you and those you work with.

Binge eating and restoring balance: The expert’s guide to balanced eating

April 12, 2022 Gemma Oberholzer Eat Well Comments Off

Did you know that there’s a difference between bingeing every now and then and an actual binge eating disorder? The term ‘binge eating’ is thrown around often but there’s so much more you need to understand.

Many people complain about their relationship with food and attribute this to binge eating. There are different types of binge eating though. There’s the Friday night binge after a long, hard week where you just need some takeaways, a dessert, chips, some choccies and maybe even a couple of biscuits.

Then there’s the more serious side to binge eating. Binge eating disorder (BED) is a type of feeding and eating disorder that’s now recognised as an official diagnosis.

Everyone has experienced some form of binge eating but that doesn’t always mean you have BED. Let’s take a deeper look into this.

Explore: The importance of gut health – plus the best and worst foods for your gut

What is binge eating?

Binge eating is when you eat even when you aren’t hungry and continue to eat until the point where you are over-full or feel physically ill.

Binge eating can be something you experience periodically but it can also turn into a disorder where in addition to eating large amounts of food in excess and to the point of discomfort, you also feel out of control when eating and have a sense of shame or guilt.

Binge eating more often can have serious implications on your health and wellness and it’s important to restore a sense of balance to your relationship with food.

The psychology behind binge eating

Bingeing behaviours extend beyond food. Bingeing can include eating, drinking, shopping and more and all types of binge behaviours actually have similar causes.

According to clinical psychologists, bingeing helps people deal with their negative emotions that they can’t deal with rationally.

Many of us have had a moment of self-indulgence when things just feel too tough but when does the occasional overindulgence become an actual problem?

Well, according to clinical psychologists, bingeing can become a full-fledged disorder when characterised by feelings of powerlessness, secrecy, shame and isolation.

When you start to feel that you need to hide away and binge in private or you need to schedule your binges around work and social plans, then you may need to dive a little deeper into why you’re doing this and figure out whether or not you need to ask for some help.

Why do we feel the need to binge?

There are a variety of reasons why you may seek comfort in binge eating. Some of these can be;

Psychological

As we mentioned above, feelings of unhappiness, frustration and the like can be “numbed” by binge eating, even if for a limited time.

Sadly though, what often happens is the pain and guilt in the aftermath of a binge can trigger stress which may lead to another binge and the cycle can continue.

Explore: Managing stress and how to make it work for you

Chemical

You know that feeling of euphoria after biting into a delicious meal or dessert? Binge eating can give you a similar chemical reaction.

Often people overindulge because it feels great (until they begin to feel guilty). Our brains release the feel-good neurotransmitter of dopamine in high quantities when we eat something that brings us joy.

You can imagine what happens next. Once your brain gives you that euphoric feeling during a binge, that feeling can become a physical addiction. You’re then more likely to binge more often because you crave that same rush of chemicals.

Sociocultural

Society can be tough and cause feelings of self-consciousness and like you aren’t good enough. The need to fit in can lead to bingeing in many different forms.

Managing the guilt around (binge) eating

The guilt associated with a binge can be crippling. And it can feel like it’s impossible to get over.

These are some of our tips that should help you manage the feelings of guilt:

Spot your “should”s and “shouldn’t”s

Start paying attention to how often your inner dialogue includes the words should or shouldn’t. How many times do you say “I shouldn’t eat that” or “I should be doing that”? The second you start saying I should or I shouldn’t, you’re immediately making yourself feel guilty.

Be more mindful

Actually think about what you’re eating and how much. It’s so easy to get caught up in your feelings and trying to find a quick fix but really think about what you want and what will serve your mind and body.

Eat slowly and think about how you feel. Remain in tune with your body, it will tell you what you need and even if your mind is yelling “more!”, your body is probably begging you to stop so pay attention.

Unfollow accounts on social media that are triggering

Social media can be a very triggering environment. From “what I eat in a day” posts to the never-ending posts about hustle culture, it can leave you feeling less than adequate.

Unfollow accounts that trigger negative emotions in you and cause you to use binge eating as a coping mechanism.

Talk to yourself like you’re talking to a friend

Be kind. You’re your own worst critic and we can be so hard on ourselves. Change the thoughts you have about yourself. Think to yourself, “would I say this to one of my best friends?”, if the answer is no then why would you talk to yourself like that?

Building a balanced relationship with food

This isn’t an easy thing to do. Many of us struggle with food. Whether we’re worried about gaining weight or if something is healthy or not, our minds are constantly dissecting food.

When you feel the urge to binge, take a step back and acknowledge how you’re feeling, as difficult as it may be. Truly think about why you feel the need to eat right now. Consider questions like;

Am I hungry?
How will this make me feel later?
Does this serve what I am trying to achieve?
Do I need to eat or am I trying to hide my feelings?

The best thing you can do is be conscious about what you’re doing and why. If you feel like you’re really struggling, please never feel ashamed to reach out for help.

Why waking up early matters & how to do it

March 22, 2022 Gemma Oberholzer Healthy Habits, Think Well, Think Well, Think Well, Think Well Comments Off

We all lead busy and demanding lives. Perhaps even reading the title of this blog makes you cringe thinking of yet another thing you ‘should’ be doing, but just don’t have the energy for.

Fear not.

Your success in life does not solely depend on waking up at the crack of dawn. Some of the most successful people in the world are late risers (Mark Zuckerberg, Elon Musk and Warren Buffet to name a few). But if you feel low in energy, continuously rushed, and left with little time for yourself, it may be worth exploring some of the beautiful benefits that waking up earlier can offer you.

Ease into the day

By waking up earlier, you can start the day without feeling rushed. You are able to begin the day with a sense of clarity, without feeling that you are already behind on your to-do list. The way we start our day can set the tone for how the day unfolds, so if you want to move through your day feeling a greater sense of ease, this smaller step can go a long way in making this your reality. Starting the day with a calm centered outlook will also allow you to be more proactive and less reactive to external circumstances.

More time for self-care

Often when we are busy and life feels slightly chaotic, the first thing to fall by the wayside is self-care. By choosing to carve out a little time first thing in the morning, your day begins to open up and there are more opportunities for you to fit a variety of tasks in. This means you are more likely to get things done that matter to you. This could include small tasks such as drinking enough water and taking mindful rests between work, as well as exercising and having time to unwind or spend time with those you love. The ability to ‘fit everything in’ becomes easier, which has profound impact for you and those around you.

Better sleep

Research indicates that people who wake up earlier, are more likely to go to bed earlier and therefore enjoy longer, better quality sleep (healthline.com). Now we all can agree on this one! The latest science shows that good quality sleep is vital to our overall health, and it impacts our mood, concentration and physical wellbeing in many ways. The trick here is to ensure that if you are choosing an earlier wake up time, that you commit to a reasonable bedtime, allowing you to get at least 7-8hours rest a night.

Energy & Focus

The great thing is that the benefits of waking up earlier begin to compound on one another. If you are enjoying great quality sleep, and have enough time to prepare meals that are nutritious (as opposed to squeezing in fast food or worse skipping meals altogether), then naturally you will enjoy sustained energy throughout your day. If you feel energized from the inside out, you can achieve all that you set out to. You will feel productive, vitalised and motivated to continue in the pursuit of your goals.

Starting to think you can give an earlier wake up a try?

Here are some of our top tips to getting started!

Adjust gradually. If you do a drastic switch from a 7am to 5am wake-up, it will not only feel like quite a shock to your system, but you’re also less likely to maintain it. Start by gradually moving your alarm clock 15 mins earlier, adjusting in small increments until you reach your ideal start time.
Get out of the bedroom. Once you wake up, try to make it part of your routine to move away from your room to avoid the temptation to go back to sleep.
Reward yourself. Try and enjoy the process and make it worth repeating. Why not stop for your favourite coffee on the way to work, or enjoy your morning tea in the garden. Afterall, the joy is in the journey!

Thrive at work with a well work environment

March 22, 2022 Gemma Oberholzer Work Well Comments Off

Our tips and insights into creating a work environment that boosts your work life and wellbeing.

Let’s face it, as humans we are very much impacted by our environment. A majestic view can ignite creativity, a lush garden or water feature can make us feel calm, and a comfortable home means we feel more content. Employees spend a lot of time at work, where the physical environment influences well-being, performance and productivity. With work taking up a good portion of our lives it is important that we have a work environment, whether in the office or at home, that helps us achieve our goals. Increased work life integration and work demands means we need to consciously manage our wellness in all aspects, including our environment. Environmental wellness means your surroundings are pleasant, stimulating and support your well-being. Ideally that should promote interaction with nature and create an enjoyable atmosphere for you at work. Remember a positive work environment will drive positive change.

We have put together some simple tips to help you create a work environment that boosts your wellbeing. Why not reset your workspace and try implement one or two of these this month?

What is the impact of your environment?

Studies have shown that our work environment impacts all aspects of us as people, our cognition, emotions, concentration, behaviors, actions and abilities. In the absence of an ideal work environment, employees feel burdened, unheard, disengaged, and unhappy. The phyiscal work environment is critical to performance, satisfaction and wellbeing. In fact, it is one of the most important factors in whether we are satisfied and put in discretionary effort with our work. Employees who have a well place to work are less likely to miss work, and absenteeism is a large hurdle to productivity for individuals, teams and organisations.

Ideally work places should meet the health and safety requirements laid out by the Occupational Health and Safety Act (OHSA 85 of 1993).
A healthy and safe workplace enhances employees physical and mental capabilities at work, as well as improves wellbeing.
A considered work place can further positive work outcomes, enhance leadership and drive strategy.

Tips for a Well Work Environment

Here are our top suggestions to consider and bring into the work place to enhance your work environment and wellness.

Consider legislative requirements

Ensure that your workplace is aligned to and compliant with all the relevant and mandatory Occupational Health and Safety requirements. These can be industry specific and are usually clearly laid out in the relevant Act.

Ensure ergonomics

An important part of doing your work is how and where you do it. Make your work station ergonomically sound using a supportive chair, sitting correctly, having your screen at the right height for your eye level and trying out a standing desk.

Check your lighting

Focus on natural, bright light where possible. Try light your work space from overhead. Manage the blue light from your screens can be managed through IT settings and cellphone settings. Remember to take screen breaks to give those eyes a rest.

Create a sense of flow

A big part of a positive work experience is getting into a flow state, this requires you to have a comfortable temperature to work in, manage noise and be comfortable. Imagine looking forward to sitting at your work space because it is inviting and the best place to get things done. Some tips include working in a 22-degree Celsius room, try playing white, pink or brown noise that helps your focus, and make sure you find it comfortable to work where you set up. It is also important to remember air quality, your brain needs that delicious oxygen.

Get tech savvy

With many of us our jobs a strongly dependent on technology, make sure you have the most appropriate equipment to execute your tasks. Invest in the programmes and hardware you need to get things done professionally and efficiently.

Reduce waste

Streamline and consider all your resources you use when working, try not to print unnecessarily, reuse paper, recycle and keep your waste levels down – that way you can feel good about your resources you use to get the job done.

Make it welcoming

You can’t achieve the environmental wellness you want unless you clean up, declutter and refresh your space. Try clean up daily and refreshing your workspace on a Friday afternoon. Why not bring some plants into your work area or brighten the space with a mirror or art you enjoy? After all you spend most of your week here so you might as well ensure you like it.

Consider colour

Colour has an impact on the human brain and body, with colour impacting our wellness and productivity. One colour cannot be said to impact all people alike or to be best suited to all types of work because of culture, gender and varying work requirements. Therefore, it’s important to carefully consider what the colour precipitates in you and your team and the type of work to be done and decorate or paint accordingly.

The importance of gut health – plus the best and worst foods for your gut

March 22, 2022 Gemma Oberholzer Eat Well Comments Off

We often hear the words “that’s healthy” or “that’s unhealthy” when talking about food but did you know that there’s more to it than just that? Your gut health is something a little different and something you need to start thinking about.

Everything you eat and drink has an impact on your body whether it be big or small. Some foods and drinks can have a bigger effect on your overall health though. That’s why it’s important to start thinking about what you’re putting into your body and how it influences your gut health.

The focus on gut health has become increasingly prevalent over the last few years and there’s a good reason for it. This blog takes a deeper look into all things gut health and gives you some great tips on the best and worst foods for your gut.

What is gut health?

Your gut has bacteria known as the microbiome and what you eat directly influences the makeup of this bacteria.

Gut health refers to the physical state and physiologic function of the many parts of your gastrointestinal tract.

Basically, what that means is that what you’re eating has a direct impact on your health. A healthy gut reduces your chances of developing chronic diseases like heart disease or cancer and reduces inflammation, keeps your brain healthy and should help you maintain a healthy weight.

By changing your diet ever so slightly, you can keep the bacteria in your gut at a healthy balance which will make you feel better from the inside out.

The importance of prioritising your gut health

Everything you eat is broken down in your gut into a simple form that can enter your bloodstream and be delivered as nutrients throughout your body. But this is only possible if you have a healthy digestive system.

If your gut is healthy, it has healthy bacteria and immune cells that protect you from infectious agents like unhealthy bacteria, viruses and fungi. If your gut is healthy, it also communicates with your brain through your nerves and hormones which helps you maintain your general health and well-being.

Discover: Are you an emotional overeater? Here are 5 ways to help you overcome it

What are the signs of gut health problems?

Now that we’ve spoken about the importance of a healthy gut, you might be wondering but how do I know if I have any gut health issues?

Well, most people will experience some sort of digestive problem like abdominal pain, bloating, loose stools, constipation, heartburn, nausea or vomiting at some time. This is pretty normal if it isn’t happening continually. If these symptoms persist for a long period, it may be time to contact a doctor.

Other signs that you have gut health problems could include;

Weight loss without a good reason
Blood in the stool or black stool (a sign of bleeding in the gut)
Severe vomiting
Fever
Severe stomachaches
Trouble swallowing food
Pain in your throat or chest when you swallow food
Jaundice (a yellow discolouration of your skin or eyes)

These symptoms could indicate that you have underlying gastrointestinal problems that could have serious consequences. Please contact your doctor if you have any of these symptoms.

What you should and shouldn’t be eating

To keep your gut healthy and avoid any underlying gastrointestinal issues, there are some foods you can introduce into your diet to help with your gut health. There are a few foods you should avoid too.

The best foods

If you have a nutritious diet overall, you won’t need to consume low-nutrient, calorie-dense foods that keep your stomach asking for more. With a well-balanced diet, you’ll feel full, satisfied and your overall health and energy levels will improve.

The best foods to include in your diet to promote a healthy gut are;

Healthy fats like avocado or nuts
Nuts and seeds
High-fiber, low-glycemic carbs like leafy greens and cruciferous vegetables (like cauliflower)
Slow carbs, like sweet potatoes and butternut squash
Hypoallergenic proteins (pea, rice, hemp, chia)
Clean and lean proteins like free-range poultry, fish and grass-fed meats
Fermented foods like kimchi and sauerkraut or you can even drink kombucha
Greek yoghurt

The worst foods

Dairy

For many people, the two proteins in milk, casein and whey, can be hard to digest. A lot of individuals also lack enough enzyme lactase to break down the lactose in milk which can make you feel bloated, gassy and even give you diarrhoea.

Gluten

Gluten makes food fluffy like in bread rolls but it can have a negative impact on your gut. Some people have a gluten intolerance which can cause bloating and other symptoms depending on your level of gluten intolerance (this can include rashes on your skin).

Soy

Soy and its derivatives can be found everywhere from tofu to edamame to protein bars and powders. Many soy products are genetically modified which means these products are heavily processed which can lead to gut issues like leaky gut (inflammation, digestive issues etc).

Processed and refined foods

The biggest issue with processed and refined foods is that they lack diversity and fibre. They’re often filled with added sugars, salt, artificial sweeteners and/or additives and preservatives. Foods like sweets, biscuits and bread that have huge amounts of preservatives are okay but in moderation. We’re not suggesting you should cut these foods from your diet completely but limit the amount that you eat.

Your microbiome thrives on diverse fibres and polyphenols from a variety of colourful fruits, vegetables and whole grains. This is why it’s so important to focus on creating a diet or lifestyle that has a variety of nutrient-dense food that keeps you satisfied and your gut happy.

Things we’re going to START and STOP in 2022

January 10, 2022 Gemma Oberholzer Work Well Comments Off

2022 is the year to say goodbye to New Year’s Resolutions and say hello to Start and Stop Lists. We’ve identified a way for you to achieve your goals and make this year the best one yet!

A start and stop list is very similar to your run of the mill new year’s resolutions and they both have the same strategy in mind – to help you achieve your goals. January is the perfect time to stop and reflect on the year that just passed. Think about the highs and the lows and take note of exactly what you want to change to have a better new year.

What is a stop and start list?

It’s as simple as it sounds. A stop and start list is all the things you’re going to stop doing or accepting in 2022 and all the things you’re going to start doing to have a better year.

Before creating this list, take a moment to sit back and reflect on everything that happened in 2021 – the good, the bad and everything in between.

Think about the things you’d like to stop doing going forward, some things you’d like to begin doing and what you’d like to continue to do.

Then create your list of everything you’d to;

START: What will you START doing to be more effective and accomplish your goals?

STOP: What will you STOP doing to free up time, resources and create greater focus? What will you stop letting affect you or keep you from achieving your goals?

CONTINUE: What will you CONTINUE doing that’s working well and serving you and the life you’re creating?

Some things to stop and start in 2022

What to stop

Procrastinating – It’s so much easier to put things off and get to it later but procrastinating only leads to more stress and is a hindrance to you achieving your goals.

Comparing yourself to others – Social media has given us a snapshot into everyone’s seemingly perfect and fun lives. Remember this is a heavily filtered peak into a very small portion of someone’s true reality.

Putting off trying new things – Ever wanted to try yoga or start a journal or go mountain biking but talked yourself out of it? 2022 is the year to do at least one new thing and stick to it!

Regularly binge-watching tv series – Honestly, this is more of a note to self but it’s a good thing for all of us to stop doing. Netflix has given us all the opportunity to binge-watch multiple series on end but this year, try to restrict how much tv you’re watching and still your time with some more productive or meaningful.

Filling all your free time with social media – If you really think about how much time you waste mindlessly scrolling through TikTok or Instagram, it’s actually quite scary. Maybe think of setting a limit on when or how often you can go on any form of social media in a day. You’ll probably find that you have a lot more time in your day.

What to start

Looking after yourself and putting yourself first – Self-care is your top priority in 2022 because if you aren’t properly taking care of yourself, you can’t help those around you and you’ll struggle to achieve your goals.

Making a list of goals and sticking to them – Now, this isn’t a new year’s resolution like “I will start going to the gym”. These are specific things you want to achieve that will help you become a better you and get you to where you want to be in life. Thus your fitness goal would be something more specific like; “I will go to the gym 3 times a week before work”.

Prioristing your health – If you don’t live a very active life, find some form of physical activity you love doing and make it a habit. Think about the nutrients you’re consuming and how you can eat better for your body. Consider eliminating unhealthy habits like smoking and ordering too much takeout.

A new hobby – Make it a fun mission to do something new this year whether it’s painting, running or journaling. There are so many new things to try out there and it’s a great way to fall in love with this year.

Planning for the future – When you’re thinking of the goals you’d like to achieve this year, start thinking about how these goals will help you get to where you want to be in the future. Work towards that promotion you’ve been thinking about, plan a budget that will help you save as much as possible for a future trip or to buy a house.

Explore: 5 simple habits to improve your health and investments

Things to continue

Taking care of yourself – You deserve to be loved by yourself first. Spend time with yourself and spoil yourself!

Working towards your dream job – Don’t just talk about the dream job you want, continue working at making that dream a reality.

Loving the people around you – The people in your life have helped you get to where you are, continue to show them the love and appreciation you have for them.

Being kind to yourself – The year is going to have its ups and downs. It’s important for you to give yourself a break when things get tough. You’re doing the best you can.

Just saying “2022 is going to be my year” won’t make it so. You have to actively work at making this the best year for you. There are some things you need to leave behind in 2021 and some things you have to push yourself to start doing this year. These are only a few of our suggestions, make your stop and start list personal to you and your goals. You’ll be surprised at what you can achieve in 2022.

6 Simple tips to avoid overeating this festive season

December 22, 2021 Gemma Oberholzer Eat Well Comments Off

The holiday season is upon us and with all the fun festivities comes an abundance of delicious food! It’s definitely the time to indulge a little bit but there can also be too much of a good thing. Our top tips will have you loving the festive food without bingeing.

In many households, a good holiday season is often associated with an abundance of food from large meals to snacks and desserts. We become accustomed to thinking that it’s perfectly fine to overeat during December and we’ll get back to our healthy ways in January. But many of us start the new year feeling lethargic, bloated and just uncomfortable.

As much as we love good food, delicious drinks and great company, there really can be too much of a good thing. You don’t want to binge and overindulge to the point where you feel ill or unhappy.

Our tips will ensure you enjoy all the festivities without feeling the need to binge or overeat. Sound a little impossible? Keep reading, we’ve got you!

Something important to keep in mind

Please remember that this is not the time of year to think about a diet or feel bad about yourself or nitpick at every single thing you’re putting into your body.

This time of the year is for you to focus on your loved ones, think about the year that you just thrived through (yes, we say thrived because even if you don’t think so, you’ve accomplished SO much this year) and it’s a time to have FUN!

But while you’re loving life and finally getting the relaxation you deserve, don’t let your health take a backseat. Even though we fully support you living it up and indulging here and there, you still need to have some form of control over what you’re consuming.

This is why we’ve highlighted some simple ways to avoid bingeing and overeating this festive season.

Explore: How to practice mindful and intuitive eating during the holidays.

Tips to avoid the festive binge

Think about it like this – rather have 1 mince pie in one afternoon instead of 4. It’s small changes like this that will easily keep you from bingeing and feeling bleh.

Ever thought about a festive food goal?

Now, we know this may sound a little restrictive but it doesn’t have to be. When we say a festive food goal, we mean something like choosing to have one sugary treat a day. This could be one chocolate from your advent calendar or one serving of dessert. You choose what your treat is but just make sure it’s only one a day (while still keeping tip 3 in mind).

This way you won’t be eating multiple treats with no sense of control. We know the mindset of “Ugh, it’s Christmas” or “But it’s the holidays” is tempting to use as an excuse to eat whatever you want but by setting small food goals for the festive season, you’ll feel better and it will be better for you in the long run.

2. Eat smart and plan ahead

If you’re going out to a party or meeting up with friends, eat a nutritious snack before heading out. This will ensure that you’re not starving when you get to where you’re going so you’ll be less inclined to over-order or overeat.

If you’re going to your aunt’s house and you know that she’s not a big veggie eater, offer to bring a dish and make a nutritious veggie bake. This way you have a little control over the nutrients you’re giving your body.

There are little adjustments you can make by simply planning ahead.

3. Think about those portions

Now this is the trickiest tip of them all! Restricting the amount of peppermint crisp tart that you’re quite literally drooling over, is no easy feat.

But this is one of the easiest things for you to do. When dishing up for yourself, rather go for a little less, if you’re still hungry, you can still go for seconds but you’ll probably find that your eyes are always a little bigger than your stomach.

You’ll find that if you have a smaller portion of each food offered at a meal and wait 10 minutes after eating, you’ll actually be satisfied. And you’ll have a little extra space for dessert too!

Discover: Simple holiday exercises

4. Don’t forget your veggies

It’s so easy to immediately pile all the roasted potatoes on your plate or the different assortments of bread and before you know it, there’s no room for veggies or salad.

Make sure you’re still eating enough veggies. Veggies keep you fuller for longer and will keep you from sneaking to the fridge for a midnight snack later.

5. Be mindful

Actually think about all that you’re eating. It’s so easy to get caught up in all the food that surrounds you but really think about what you want and what will serve your body. Eat slowly and think about how you feel. Remain in tune with your body, it will tell you what you need and even if your mind is yelling “more!”, your body is probably begging you to stop so pay attention.

6. Be kind to yourself

Like we mentioned, this is an amazing time of the year and it’s not the time to be hard on yourself. But you really don’t want to feel uncomfortable or unhappy so by simply being more mindful and having a tiny bit of self-control, you’ll go into the new year feeling refreshed and satisfied!

We’re not even going to lie to you, this blog has us thinking about those mince pies and delicious meals that await us so we’ll leave you with this – you deserve this break, you deserve the treats and delicious food and you deserve the time with your loved ones so enjoy it to the fullest!

Just remember to pace yourself, think about what your body needs and be kind to yourself because you deserve it!

Happy holidays from all of us at WellBe & Co!