Period Power

Period Power: How to tailor your workouts to your menstrual cycle.

Have you ever noticed how one week you can power through an entire workout easily, and then the next you’re struggling through it? This could be due to what phase of your menstrual cycle you’re in.

Did you know that the term “menstrual cycle” doesn’t only refer to when you’re on your period? It actually refers to
the various phases that your body goes through throughout the month. 

Every phase that you go through has an impact on your energy levels, hormones and even your motivation. But there are some fabulous ways for you to maximise your workouts by tailoring them to your cycle.

Little PSA before we get into it, this isn’t going to be one of those blogs that tell you to put the chocolate down and make sure you train every day of your menstrual cycle. A little bit of indulgence and self-love can be the best thing for you during your time of the month. 

But if you’re looking for ways to keep active and get the endorphins flowing, then we’ve got the best tips for you.

Everything you need to know about menstrual cycles

Most of us have experienced a complete menstrual cycle but do we understand them and what our bodies are going
through? Let’s take a look. 

Generally, a healthy menstrual cycle lasts about 28 days, varying here and there from person to person. Some cycles range from 23 to 35 days, it all depends on your body. The first day of your period is the start of your menstrual cycle, followed by the next 27 days until you begin your next period. The start of one period and the start of the next count
as a complete menstrual cycle.

Every cycle is unique, but they all have the same phases:

●    Menstrual phase

●    Follicular phase

●    Ovulation

●    Luteal phase

 These phases make up each full month of your menstrual cycle, and every phase comes with its own side effects.

The cycle breakdown

The menstrual phase is from when your period starts until it ends (this can be from about 3-7 days, but this can vary). During this phase, your oestrogen and progesterone hormone levels decrease.

Next begins the follicular phase, which starts on day one of your period and continues until ovulation, which is usually about 16 days. During this phase, the follicle-stimulating hormone is released. Once the follicular phase is complete, your ovulation will begin. During ovulation, the luteinizing hormone is released in response to the follicular phase’s rise in oestrogen levels. You may notice your body temperature increase during this phase.

And then lastly you’ll enter the luteal phase where there is a rise in progesterone and a slight increase in oestrogen levels (the complete opposite of what happens during the menstrual phase). As this phase ends, these hormones will decrease. This is when you’ll experience all those fun PMS symptoms like bloating, headaches and cravings (trying out every product in the Chuckles range probably sounds like the best idea right about now). 

Training and your period

Some weeks you feel on top of the world, some weeks you’re exhausted or feel weak. This is all due to the change in your hormones throughout the month. Sometimes, working out is the absolute last thing you feel like doing.

Any form of exercise can have a small or big impact on your menstrual cycle, depending on how your body reacts to physical activity. Everyone reacts differently, and some have a more severe reaction to their hormone change than others. 

What many don’t know though is that you can maximise your workouts by simply going with your flow. According to various studies, you can adjust your exercise routine to your cycle. By doing the right workouts at the right time of the
month, you’ll still smash your workouts throughout the month.

How to maximise your workouts

As we’ve mentioned, your hormone levels change throughout your menstrual cycle which in turn makes you feel strong, tired, energetic or moody – it all depends on the phase of your cycle.

The beginning phases

Firstly, high-five for even thinking of doing a workout while on your period because it can be tough. 

This stage of your cycle (when you’re on your period) is when your progesterone and oestrogen are at their lowest. This may cause your energy levels to decrease, and your emotions could go a little wild. Make sure you listen to your body during this phase and see what it needs and what you feel like doing. 

 If you’re really struggling with your energy or motivation, try doing slower forms of workouts like going for a walk, doing yoga or even just hopping on the treadmill for a little. By doing low-impact activities, you’ll still increase your endorphins and keep your body moving (which can often help alleviate any cramps you experience).

 If you feel like doing something more, though, strength training is a fabulous option during this phase. Some studies indicate that strength workouts during the follicular phase (days 1-14 of your cycle) can result in higher muscle strength compared to when you train during the luteal phase (days 15-28 of your cycle).

The middle phase

When you’re halfway through your menstrual cycle (during ovulation), you might find your energy levels increase as your oestrogen and testosterone levels increase again. The ideal time to focus on high-intensity workouts and even some heavyweight training.

This is the time to take full advantage of your strength and energy!

The final phase

Lastly, you’ll enter into the luteal phase, which will cause your progesterone levels to rise while your oestrogen
decreases. To be very honest, this is the most problematic time of the month, as this is when you begin experiencing the majority of your PMS symptoms.  

The couch and Netflix are going to start calling your name, and the gym will seem like a very distant memory. But don’t give up on your physical health completely. 

Opt for shorter workouts, low intensity, or keep your workouts the same but use lighter weights for fewer reps. Be
realistic about what your body needs, and don’t be too hard on yourself if you’re not performing at your best.

Exercise is not the epitome of looking after yourself, though. Self-care is a holistic journey which includes eating nutritious meals that are satisfying and filling. 

Menstrual cycles are a frustrating but equally wonderful part of our lives, don’t let them take over, though. 

Make your flow work for you, and remember to put your needs and your wellbeing above all else.

 

 

 

August 29, 2022 Women's Health Comments Off on Period Power: How to tailor your workouts to your menstrual cycle.
Over Eating Tips

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

How often do you find yourself reaching for some comfort food when you’re feeling overwhelmed? It’s often an unconscious action where you’re having a bad day or work is stressful and a bowl of ice cream is just the thing to make you feel better. Don’t worry, you aren’t alone. Emotional overeating is more common than you may think. 

Even though eating while you’re feeling stressed, sad or overwhelmed can make you feel better in the moment, more often than not, you’ll find yourself feeling bloated and uncomfortable not long after. This leads to feelings of regret and can make you even more emotional. We’ve got some great ways to navigate through these feelings so you don’t need to rely on food.

What is emotional eating?

Emotional overeating is when you use food to soothe negative feelings and emotions you’re struggling with. It’s when you use food to fill your emotional needs instead of hunger. 

We’re talking about overeating though to the point where you feel uncomfortable and know you should have stopped. Reaching for some comfort food when you’re having a bad day is something completely different. A delicious pizza at the end of a disastrous day can be a pick me up but the problem comes in when you have the pizza, followed by some chocolate and then a couple of biscuits and so on because you’re trying so hard to fill the void your emotions have created. 

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

The more regularly you use food to make yourself feel better, the more you rely on food for just that. You begin to fall into a pattern of eating whenever you feel bad which will not help you work through those emotions in a more therapeutic and healthy manner. 

Causes of emotional eating

Ever heard of the phrase “trying to fill the void”? In most instances, negative emotions can make you feel empty and food is a way to fill that void and create an illusion of “fullness”, making you feel better temporarily. 

When you’re an emotional overeater, this is more than likely due to you developing it as a coping mechanism instead of possibly reaching out to a loved one, using meditation or physical exercise or any other coping mechanism which will help you navigate negative emotions in a healthier way. 

The cycle of emotional eating

When emotional overeating becomes a pattern, it can turn into a vicious cycle that often feels like it will never end. 

It begins by feeling something upsetting or negative, reaching for food for comfort, overindulging to fill the void which leads you to feel powerless over food or uncomfortable and then you’re back to having negative feelings. 

Eating will make you feel good in the moment but at the end of the day, those feelings are still there.  

How to overcome emotional eating 

There are many ways to overcome emotional eating and it’s important for you to find something that suits you the best. If you feel that your emotional overeating is something you can’t handle or overcome on your own, it is always a good idea to reach out for professional advice. 

These 5 tips can help you navigate your way through your emotions and help you overcome overeating;

1. Understand the root cause 

This is no easy task but when you’re feeling down and feel the need to reach for food, you need to understand what’s causing that feeling. 

A bad day at work or fighting with a friend are temporary problems that you will overcome in time but if there are deeper issues that are causing you to feel stressed, overwhelmed or depressed, it is vital to dive deeper into the root cause of these feelings. 


We suggest reaching out to a loved one or a professional for some assistance because our tips may help you with overeating but if you haven’t dealt with your emotions, you’re only rectifying half of the whole problem. 

2. Ask yourself why you’re eating

When you find yourself reaching for a snack or taking a trip to the fridge, ask yourself if you’re actually hungry. Why do you feel the need to eat right now? 

It might be a good idea to rate your levels of hunger. After you’ve asked yourself if you’re hungry, rate how hungry you are on a scale of 1-5. If you rated your hunger between a 3 and 5, grab something nutritious to eat. Anything lower than a 3, maybe make a cup of tea instead. 

This will stop you from “mindlessly” eating at any given moment. 

3. Plan

If you know you’re an emotional overeater, plan for it. 

Rather than grabbing an entire packet of chips, fill some containers with nuts or fruit for example. Have an allocated amount of snacks as your go-to for when you feel like you need a little pick me up. 

You can see these as your emergency snack packs or as snacks for when you’re feeling a little bit peckish but the only way this will work is if you have some control over the number of snacks you are packaging. 

4. Practice mindful eating

Most of the time, the act of eating is done on autopilot. You’ll find yourself sitting down in front of a Netflix series chomping on your meal and before you know it, it’s finished and you can’t even really remember eating all of it. 

It might be a good idea to really think about when you’re feeling hungry and what you will eat to fulfil that hunger. Try to limit distractions like your phone or TV while you’re eating so you are mindful of what and how much you are eating. 

Really engage your senses while you eat and acknowledge the taste and smell of each bite. And try to slow down your eating by chewing for at least 20 seconds and pausing in between mouthfuls. This will help you realise when you are actually full so you don’t overeat.  

There is so much to living a mindful life, read up on the art of mindfulness here. 

5. Find other ways to cope 

Instead of always going to food when you’re feeling overwhelmed, try replacing it with a healthy coping mechanism. 

Where you can, try meditation instead or going for a walk. Physical activity has been proven to improve our moods as well. You can also take a look at the link between yoga and self-love for other ways to work through your emotions. 

Maybe even distract yourself by reaching out to someone you trust and talk through what you are feeling. 

Being a human being filled with emotions is difficult and we all do what we can to get by but sometimes we don’t realise that our coping mechanisms are more harmful than good. We hope our tips help you overcome your emotional overeating but always remember that reaching out for professional help is sometimes the best thing for you!

October 12, 2021 Women's Health Comments Off on Are you an emotional overeater? Here are 5 ways to help you overcome it
Female Health Checks

5 Important Health Checks Every Woman Should Do

As women, we are in between trying to balance careers, children, families, social lives and so on. And because of how busy life gets, it can be hard to remember to look after your own health on top of it all.

This is why creating healthy habits for yourself through eating healthily, exercising and meditation is so crucial because you need the energy and ability to tackle your everyday. Over and above creating healthy habits, it’s also very important to ensure that you have regular health checks. The reason why health checks are so important is that they can improve your quality of life, prevent complications and detect potential problems early, which can ultimately save your life in the long run.

So the question is: What health checks should you be getting?

Female Health Checks

1. Pap Smears

As you enter adulthood you should be going to get regular Pap Smears. According to WebMD you should go for the test “every 3 years from ages 21 to 65”. The purpose of this exam is to test for cervical cancer in women. It can also reveal changes in your cervical cells that may turn into cancer later.

2. Mammograms

A mammogram is a screening for breast cancer. It involves compressing the breast between plates so that X-ray images can be captured. According to nationalbreastcancer.org “women 40 and older should have mammograms every 1 or 2 years”.

3. Blood pressure

Having regular blood pressure tests should happen throughout your life. According to heart.org, “blood pressure numbers of less than 120/80 mm Hg are considered within the normal range”. To maintain a healthy blood pressure range you need to follow a healthy diet and incorporate regular exercise into your life.

4. Skin examination

Regular at home skin examinations should happen every month. You need to start getting in the habit of scanning your skin for any new moles or start pointing out changes to existing moles as they can be an early sign of skin cancer. According to cancer.org “finding it early when it’s small and has not spread, makes skin cancer much easier to treat”. If you have a family history of skin cancer it’s best to go for regular check ups with your doctor or dermatologist.

5. Dental checks

From the moment you get your first tooth and through your whole life you should be going for regular checks with your dentist. According to nhs.uk “people with good oral health will probably need to attend only once every 12 to 24 months, but those with more problems will need check-ups more often”. This way you can spot early signs of decay and any other problems.

 

August 17, 2021 Women's Health Comments Off on 5 Important Health Checks Every Woman Should Do
Exercise

Maximise your workouts by tailoring it to your menstrual cycle

Your menstrual cycle plus exercise can often equal misery, right? Everything your body is going through is enough on its own, who wants to add exercise to that equation? We’ve all been there at one time or another but there are definitely some perks to exercising while you’re on your period. 

Now, this isn’t going to be one of those blogs that tells you to put the chocolate down and make sure you workout every day of your menstrual cycle. We completely understand that a little bit of indulgence and rest can be the best thing for you during your time of the month. But if you still want to exercise and get your endorphins flowing, then keep reading! We are diving into everything you should know about exercising while on your period.  

A little bit about menstrual cycles

Before we get into it, let’s briefly discuss menstrual cycles.  

Generally, a full menstrual cycle lasts about 28 days, with a little bit of wiggle room. Some cycles can range from 23 to 35 days. The first day of your period is the start of your menstrual cycle followed by the next 27 days until you begin your next period counting as a complete cycle.

Every menstrual cycle is unique but they all have the same phases – the menstrual phase, follicular phase, ovulation and the luteal phase. 

These phases make up each complete month of your menstrual cycle and they can make you feel differently throughout the month. 

The menstrual phase is from when your period starts to when it ends and your estrogen and progesterone hormone levels decrease during this time. It usually lasts for about 3-7 days but it can vary. This begins the follicular phase which starts on day one of your period and continues until ovulation and it’s usually about 16 days. During this phase, the follicle-stimulating hormone is released. 

During ovulation, the luteinizing hormone is released in response to the follicular phase’s rise in estrogen levels. You may notice your body temperature increase during this phase. 

And then lastly you’ll enter the luteal phase where there is a rise in progesterone and a slight increase in estrogen levels and then as this phase ends, these hormones will decrease. This is when you’ll experience all those fun PMS symptoms like bloating, headaches and cravings (large Cadbury bar anyone?).  

How does working out affect your period (and vice versa)?  

While you’re on your period, your body and hormones often feel like they’re going through the most! 

Any form of exercise can have subtle or extreme influences on your menstrual cycle depending on how your body reacts to physical activity. Your body is controlled by your hormones and physical activity can impact your hormone levels which is why your period can affect the way you workout. 

Want to know a secret though? You can maximise your workouts by simply going with your flow. According to Women’s Health advisory board member Stacy T. Sims, PhD, you can tailor your exercise routine to your cycle and you can find a way to perform at your best throughout the month.

 

Exercise

How to maximise my workouts 

Firstly, high-five for even thinking of hitting a workout while on your period because it can be tough. 

Your menstrual cycle causes your hormone levels to change throughout the month which in turn makes you feel stronger, more tired or moody depending on the time of your cycle. 

In the beginning

During the beginning stages of your cycle (this is when you’re on your period), your progesterone and estrogen are at their lowest which can cause a dip in energy levels and cause your emotions to go a little haywire. This is a great time to really listen to your body and see what it feels like doing. 

If you’re really struggling then do a slower form of workouts like going for a walk, doing yoga or even just hopping on the treadmill. This will keep your body moving, increase your endorphins and you should be feeling a lot better once you’re done. 

If you’re up to it though, you should try and include some strength training in your workouts. Research has shown that strength training during the follicular phase (days 1-14 of your cycle) results in increases in muscle strength compared to training in the luteal phase (days 15-28 of your cycle).

The sweet middle spot

During the middle of your menstrual cycle (this is usually during ovulation), you might find your energy levels increasing as your estrogen and testosterone levels increase again. This is the best time for high-intensity workouts and possibly even some heavyweight training. It’s time to take full advantage of your power! 

The end is near

And then finally you’ll move into the luteal phase. This is when your progesterone levels rise and your estrogen decreases. To be quite honest, this is the most problematic time of the month and this is when you begin experiencing the majority of your PMS symptoms.   

This is probably when you’re going to feel like sitting on the couch working through your watch list on Netflix rather than working out at the gym. But don’t give up on your physical health! 

Try to go for shorter workouts or keep your workouts the same but use lighter weights and less intensity. Be realistic about what your body is going through and don’t be too hard on yourself if you’re not performing at your best. 

Menstrual cycles can be frustrating but equally wonderful. They give you the opportunity to fully embrace yourself and all that you’re capable of. It’s just about making your flow work for you. 

August 4, 2021 Women's Health Comments Off on Maximise your workouts by tailoring it to your menstrual cycle
Boost your Career

Does your career need a boost or is it more than that?

We’ve all felt like we’re stuck in a rut at some point. Be it in our personal lives or professionally, there are times where you feel that you need more or simply that something needs to change. Navigating these feelings can be difficult though.

How do you determine if it’s time for a promotion or even a new job? How do you know if you’re burnt out and need to focus more on your personal happiness? Feeling the need for change is one thing but knowing why and what changes to make is vital.

There are many reasons why we feel this way so we’re going to dive into ways you can understand what you’re feeling and figure out what you need to do. 

Struggling professionally

Ever spent a work day feeling miserable, annoyed at everyone and constantly wondering “why am I even doing this?” If you’ve ever felt anything like this, it might be time to consider the following:

It’s a good idea to upskill

These are just a few signs that it’s time to add some new skills to your repertoire;  

  1. People are being promoted around you 
  2. You find yourself getting bored easily 
  3. You’re constantly asking others for help with your tasks 

You might be sitting here and thinking but how is learning a new skill going to change anything? 

Upskilling yourself gives you the opportunity to branch out into something new and interesting while giving you the chance to add a new level of value to your company. Learning something new or mastering something you already know will give you a new sense of purpose and reignite your passion in the workplace. It is also never a bad idea to invest in yourself and learning new skills is the best way to do that.

Even better, you can use online courses from sites like Udemy that offer cost-effective options for you to expand your skillset. And you don’t even have to leave the house!

 

Career Success

Should you be asking for a raise or promotion? 

Knowing when and how to ask for a raise or promotion isn’t easy but these are a couple of signs that indicate it really is time to ask. 

  1. You killed your performance review 
  2. You’ve upskilled yourself and can now be considered as overqualified for your current position
  3. You’ve taken on  more responsibilities at work 

Asking for a raise or a promotion is a little daunting and can feel like an impossible task. There is definitely a lot that should be considered before doing so. According to this Forbes article, there are 5 major things you should think about before you make your request.

What stands out from that article is that preparation is key! Make sure you can adequately show why you deserve the raise or promotion, understand what your role is worth and know how to position yourself correctly to show the value you can add. 

Maybe it’s time for a new job 

It is so disheartening when you feel like you’re giving your all to a job that is giving nothing back to you. We spend the majority of our lives at work so when it’s not enjoyable, life as a whole can feel pretty ‘meh’. There are many reasons to find a new job, a few of them are;

  1. You’re often bored.
  2. It’s a toxic work environment
  3. It’s starting to impact your mental health
  4. You are constantly being overlooked for any promotional opportunities 

Always remember that your happiness, mental health and goals come before any job. If you are not satisfied in your current company or position then move onto bigger and better opportunities. 

Start off by really thinking about what you want and then begin browsing job listings on LinkedIn. This article by Balance Careers has some really great tips on how to get started! Starting a new job is often quite scary but the thrill of boosting your career is just SO worth it.

It’s personal 

You might find that you’re feeling really unmotivated and miserable at work but it has nothing to do with your company, your job role or anything work-related. This is when you have to really be mindful and understand where these feelings are coming from. 

Creating the elusive work-life balance can be a struggle and the fear of burnout is real. This is why it is so important for you to set boundaries within the workplace. You’ll find that once you begin to prioritise yourself, your goals and your mental health, everything falls into place. 

These are some of the best ways to overcome personal struggles that are impacting you professionally; 

  1. Begin each day on a positive note – a positive mindset can change everything!
  2. Be aware of imposter syndrome and how this is affecting you. Read more about imposter syndrome here. 
  3. Don’t be so hard on yourself. Perfection doesn’t exist so simply do the best you can.

Most importantly though, be patient with yourself and be kind to yourself. Life is difficult and we often feel endless pressure to be the best (thanks, Social Media). Simply take each day as it comes and make sure you’re doing the necessary work to keep bettering yourself.  

Whether you are struggling personally or professionally, it is time to make a change and take ownership of your own life. You’ve got this!

June 17, 2021 Women's Health Comments Off on Does your career need a boost or is it more than that?
Breast cancer

BREAST CANCER AWARENESS MONTH 2020: SHINING A SPOTLIGHT ON WOMEN’S HEALTH

2020 has been a powerful reminder that we are all in this together. October is Breast Cancer Awareness Month and, in this week’s blog, we’ve decided to zero-in on the important conversation surrounding women’s health and breast cancer awareness. 

Here at WellBe, we’re asking everyone to stand proudly in pink this month and wear their ribbons with pride. From regular self-examination techniques to discuss the top three ways that you can support these brave women facing breast cancer every day, we cover it all in this week’s blog.

What is breast cancer awareness month? 

Breast Cancer Awareness Month is an annual international health campaign that aims to increase awareness about breast cancer, as well as encourage early detection, greater access to treatment and better palliative care.

This awesome effort to raise awareness is a great way to reduce the stigma surrounding breast cancer and inspire a culture that encourages women of all ages to speak openly about their health struggles and their experience with this disease. This month is all about working towards educating each other about early detection of breast cancer and possible treatments for the 1.38 million women who are diagnosed with breast cancer around the world each year.

This October, we strive to start helping women of all ages, races, income groups and nationalities to access better screening opportunities, treatment and support. 

Regular self-examination

It seems that female health (especially when it comes to topics such as female breasts) is still a subject that just doesn’t get enough attention. That’s why, this week, we’re digging into our easy-to-understand self-examination guide that will give you some handy tips and simple techniques when conducting a thorough breast exam.

women’s health

What is a breast exam?

A breast self-exam is an inspection of your breasts that you do on your own. Breast exams matter because they help you detect any unusual changes or abnormal lumps in your breast, and this self-screening process is vital for catching any possible health issue early. The best thing to do is start talking to a health professional immediately about an appropriate course of action moving forward since early detection is the key to a higher chance of success when starting treatment.

How do you perform a breast exam?

  • Start by looking facing the mirror with your shoulders straight and your arms on your hips. Use your hands to press around your breast firmly to determine if there are any changes to the look and feel of your breasts. 
  • Now, raise your arms and look for any unusual changes in your breast – such as abnormal swelling or any unusual shape or colour. Breasts that have visible distortion or swelling could also indicate a possible cancerous lump, so be sure to inform you or doctor about any changes you may notice. 
  • Next, feel your breasts while lying down by placing three or four fingers flat together. Move your fingers in a circular motion as you press them into your skin. Be sure that you always cover the entire breast from top to bottom and side to side. 
  • A cancerous lump may feel rounded, soft, and tender and can occur anywhere in the breast. In some cases, the lump can even be painful, so it’s a good idea to inform our doctor about any extra sensitivity you may experience. 

If you notice any new changes to your breasts, the first thing you should do is discuss these with your doctor. Keep in mind that most breast changes detected during self-exams are benign, but some changes may signal something serious so it’s better to always check-in and make sure that there’s no cause for concern.

How you can help 

No one is ready to receive the news that they have breast cancer. But our choices have the ability to empower and assist women struggling with breast cancer everywhere. We can make small but impactful changes to ensure that all women are able to access the right support, treatment and screening methods when facing this diagnosis.

  1. Donate online 

Making a one-time or monthly donation to help an organisation such as CANSA or PinkDrive will enable these non-profit organisations to continue the great work that they are doing. By helping these organisations secure better funding for research programs, support groups and awareness campaigns, you can help women suffering from cancer to receive better access to screening, treatments and emotional support programs.

  1. Educate yourself and others 

One of the best ways to show support and raise awareness for breast cancer is to openly encourage the conversation surrounding female health.

By encouraging widespread education about women’s health and breast cancer, we can all help bring about earlier detection, better treatment and more support for those suffering from breast cancer. 

This can be as simple as educating yourself about the signs, causes and treatments of breast cancer using the CANSA WEBSITE or by helping promote breast cancer awareness in universities or in your workplace. This is especially important since 30% of women diagnosed with breast cancer are aged between 20 and 50. 

  1. Emotional support

Most people diagnosed with breast cancer will experience a range of conflicting emotions, and coping with the diagnosis can be difficult. Offering emotional support to a loved one experiencing this diagnosis is one of the most important ways to assist any individual struggling with this disease. 

But support isn’t confined to assisting only those who you know and love. You can support women with breast cancer everywhere by doing simple things such as volunteering at a breast cancer foundation, spreading the word about Breast Cancer Awareness Month on Facebook, Instagram, Twitter, or even hosting a virtual fundraiser to raise money for organisations dedicated to cancer support and treatment.

WellBe&Co and women’s health 

While there is no single food or supplement that could prevent breast cancer from forming, but the way we eat and the way we treat our body matters. 

Regular exercise, eating well and trying to keep our stress levels low is the perfect way to ensure that we stay as healthy and strong as possible so that we are ready to face any health issues we may encounter in our lives. At WellBe, we encourage all-around wellness and specialize in easy-to-implement, lifestyle-focused nutrition, training and health solutions.

When it comes to developing healthy eating habits to keep your immune system strong and your energy high, our healthy recipes will show you how to stick to a sustainable way of eating while still enjoying the finer foods in life. Simple, nutritious and delicious is our recipe motto.

We also focus on a range of effective exercise & training guides for beginners, intermediate level and advanced fitness fanatics – as well as everyone in between! With our 12-week training guide, you’ll receive the top workout tips and tricks that will show you how to be more effective in your training and increase your daily dose of sweaty endorphins.

To find out more, shoot us a DM on our Instagram page or contact one of our friendly WellBe team members here today.

September 29, 2020 Women's Health Comments Off on BREAST CANCER AWARENESS MONTH 2020: SHINING A SPOTLIGHT ON WOMEN’S HEALTH
Fitness

8 PRACTICAL TIPS FOR WORKING OUT AT HOME – GETTING MOTIVATED AND GETTING MOVING

2020 has served us up with a fair share of challenges. Who would’ve thought that we were going to have a global pandemic and be locked up inside for months on end – not me haha! As much as it’s been a trying time, we might’ve actually been able to come out of it with some lessons learned and a new perspective. 

One thing quarantine has done is it’s completely changed up our workout routines. No longer have we been able to visit our local gym and use all the equipment which we were used to using. Now we have been faced with the task to use our bodies and at home ‘equipment’ as a means to exercise. Which to many is not something they are used to doing. But maybe this challenge actually taught us how little we actually need?

I myself was used to using the cardio machines and weights during my workouts as well but I had to adapt during this time along with everyone else. This doesn’t mean I became limited it just means I became creative and had a plan in mind.

So what are my key tips for exercising effectively at home you ask?

Consistency is key

Oh yes, we’ve heard this one a million times but my goodness it’s true. If you want to continue to see results even when you are training from home you need to be consistent. Just like you would go to the gym for certain days of the week, you need to do the same at home and stick to it!

Live better

Create a new at-home routine

Just like you would usually follow a routine (eg. wake up, pack your food, go to gym, go to work etc) you need to continue to follow one at home. The moment you don’t set a time slot for your workout, the harder it becomes. Because we all know that excuse “Oh I’ll do It later” and then later comes and Netflix and chill sounds way better. Ya feel? 😉

There are endless amounts of exercises

 You may think you’d be way more limited but in all honesty, there are so many bodyweight exercises you can do (and hard ones at that) and there are so many items you can use in your house as ‘equipment’ for your workout (chair, filled water bottles, towels, backpacks, a bag of potatoes etc – you name it).

Have a workout space
Creating a space where you workout every day helps a lot. This can be seen as your place to get serious and your ‘me time’. The space doesn’t need to be big at all. Usually, the size of a yoga mat works perfectly fine. Try steer away from working out in a space that will distract you such as close to the TV or the fridge. 😉

Put on your workout clothes
Just like you would change to get ready for the gym, you must do the same at home. This tells your brain that it’s time to workout! Also, don’t give yourself enough time to think about it or convince yourself otherwise, change and get moving ASAP!

Music makes you move
I’m telling you if I put on some of my favourite upbeat music I already feel keener to get moving. Do the same at home to keep it interesting. Also, change up your playlist every now and again to keep it fun!

Have a plan
As we all know, when we don’t have a plan we tend to feel more overwhelmed and demotivated. Knowing what workout you are going to do every day definitely helps you with exercising at home. Our WellBe 12-Week Body Reboot Training Guide is perfect for this!

Eat well
If you fall off track with your eating you will naturally fall off track with your exercise routine too. Make sure you are eating healthy wholesome meals that leave you feeling full and satisfied. There are tons of incredible recipes in our WellBe 12-Week Body Reboot Nutrition Guide that will leave you feeling good and full of energy every day.

As much as going to the actual gym has its upsides, it’s not the be-all and end-all. I truly believe we already have what we need in order to get a great workout in – our bodies. I have come out of this understanding my body more than before and I have really realized that we really don’t need all the fancy extras.

To end off, here’s an at-home full-body workout that requires zero equipment:


  •  30 x squat to oblique twist
    • 10 x 4 mountain climbers to push up
    • 30 x side lunges (per side)
    • 15 x burpees
    • 20 x star jack-knives
    • 30 x jumping jacks


3/4 ROUNDS

Let’s keep in touch:
Instagram and Facebook: @thelivelyfitnessgirl

Website: www.livelyfitness.co.za

Email: jessica@livelyfitness.co.za

September 22, 2020 Women's Health Comments Off on 8 PRACTICAL TIPS FOR WORKING OUT AT HOME – GETTING MOTIVATED AND GETTING MOVING
Following a nutritious diet

BOUNCING BACK AFTER A BABY: GET BACK YOUR CONFIDENCE & A HEALTHY BODY

A number of new moms will start to wonder just how long it takes to lose their baby weight and bounce back to their pre-baby body. While many might wish you could magically lose the love handles and hips the moment your baby is born, the fact remains that no one, not even celebrities, can snap right back to their body before their baby so quickly. 

And give yourself some credit, you just carried a baby inside your womb for 9 months. Your body was bound to change as your baby developed and your hormones conjured up what seemed to be a hungry, tired and sore body (unless you’re one of those pregnancy unicorns who glows and walks around on clouds, then kudos to you). 

So, just how much weight do you lose the moment you give birth? 

This will depend on the size of your newborn, he or she should weigh between 3 to 5 kgs, then there is the weight of your placenta and amniotic fluids, which you deliver at birth. All in all, you can expect to instantly shed 5 to 6 kgs during delivery. Hooray! 

So, where is the rest of the weight sitting? In your blood supply, breast tissue, enlarged uterus and fat stores. In fact, when you give birth you should not expect the instant weight loss to automatically shrink your belly, this might take about 6 weeks until your uterus shrinks back to its original size. 

Losing the baby weight

There are a number of ways you can go about trying to lose your baby weight but remember to give yourself a break. You literally just birthed another human being. Things have moved around, grown and stretched out a bit. This means that the trick is not to focus on getting your pre-baby body back, but rather to create a happy, healthy and slightly-differently-shaped you! 

1. Setting reasonable weight loss goals

A good place to start is to chat with your doctor or a qualified dietician for them to help you set a reasonable and safe goal. Remember that everyone sheds weight at their own pace. There are also a number of factors that come into play when it comes to weight loss. One of these is your age. Your metabolism slows down as you get older – have a look at this blog on how to naturally boost your metabolism.

Another factor is your diet. If you adopt healthy eating habits (which will not only benefit you but your baby too if you are breastfeeding), then this will help immensely in your weight loss journey. While you’re here, have a look at these healthy and happy meals. 

And lastly, your activity levels and exercise routine also plays a role. 

2. Breastfeeding

Breastfeeding is a great way to burn calories while sitting down. In fact, some experts suggest that breastfeeding can burn up to 500 calories a day! It also stimulates the release of hormones that will aid in shrinking your uterus back to its pre-baby size. So, if you can, breastfeed your newborn. Some moms suggest breastfeeding for the first two years of your little one’s life. 

3. Following a nutritious diet

The first thing I need to warn you about is to never jump into a ‘get-thin-fast’ kind of diet. These kinds of ‘crash’ diets might have you shedding a few pounds in just a few weeks through excessive and restrictive dieting, but when you start eating normally again, you will only put the original weight you lost (and some) back on. 

Your body needs proper nutrition to recover from the delivery, fight off infection and aid in feeding your baby. Which is why you should not consider any forms of restrictive diets. 

You need to ensure you are getting enough calories to breastfeed your little one. There are a number of delicious, healthy and easy to follow diet plans out there, especially for new moms. The WellBe Team is happy to help if you want some expert advice on where to start and what kinds of foods you should be eating as well as what kind of exercises plan to follow. Having a wellness coach is one of the best things you can do for your body and your wellbeing. 

A good place to start is by cutting out on junk food, processed food and fast food and choosing whole grains, fruits, vegetables and lean meats. But if you want a slice of cake, treat yourself. The key is moderation when it comes to implementing a healthy lifestyle. 

4. Following an exercise routine

You might feel exhausted, rundown and sleep-deprived, but keep in mind that exercise, even a brisk walk, will not only do wonders for your physical appearance, but it will also boost your mood and leave you feeling great. So before you head to the couch after putting your little one down for an afternoon nap, why not pop a yoga video on the TV or a quick little workout video to follow? 

It’s a good idea to find activities you actually enjoy doing and ones that don’t take up too much of your time. Being a new mom doesn’t leave you with a lot of free time on your hands, so try to get in exercise anywhere you can. Invest in a pram you can jog with or pop a few squats the next time you ‘pop a squat’ in the bathroom. Trust me, incorporating these little exercises into your day will make the world of difference. 

5. Staying positive

The key to all of this is staying positive and being easy on yourself. Focus on the things you have accomplished and the weight you have already lost and remember than fitness if more about the number on your scale. 

The fact that you’re reading this blog is a step in the right direction, so here’s to you!

November 21, 2019 Women's Health Comments Off on BOUNCING BACK AFTER A BABY: GET BACK YOUR CONFIDENCE & A HEALTHY BODY
WellBe Company discusses monthly cycle

MAKE YOUR MONTHLY CYCLE WORK FOR YOU IN THE GYM

Your go-to nutrition and fitness plan for mastering your menstrual cycle.

As females, we know exactly what it’s like to feel at the mercy of our menstrual cycle and subsequent hormonal rollercoaster. One day we feel in charge and on top of the world, the next we find ourselves short-tempered, moody and a teary-mess come the sound of any Adele song.

Besides these trademark symptoms, these hormonal fluctuations also have a huge influence on our training capacity, metabolic state and energy levels. But don’t despair, with a few training tweaks and some smart planning you can take advantage of your hormone cycle and use it to fast-track your fitness goals.

STAGE 1: The Follicular Phase

This phase marks the start of your cycle immediately after you have finished your period. Progesterone levels are low and constant, while estrogen levels are on the rise. Biochemically, this results in your pain tolerance, physical endurance and insulin sensitivity all being heightened, while your resting metabolic rate has been shown to be at its lowest during this period.

FIT TIP

You’re feeling strong and your carbohydrate metabolism is running efficiently. This is the perfect opportunity to ramp up the intensity of your workouts and strategically focus on higher carbohydrate meals or refeeds to replenish depleted glycogen stores. Consider challenging yourself with HIIT sprints, high-intensity weight training, a sweaty spinning session or a metabolic conditioning-style class such as The Grid at Virgin Active or Switch.

This combination of intense exercise with a relative higher carbohydrate intake will prime your body to make muscle gains as well as boost your lagging metabolism. *Be sure to focus on high-quality carbohydrates such as whole grains, sweet potato, oats, quinoa and basmati rice.

STAGE 2: The Ovulation Phase

Approximately 14 days into your cycle, the growing follicle bursts and ovulation occurs. During this time estrogen levels peaks, as does your muscle strength.

FIT TIP

Training hard and lifting heavy should be your modus operandi and it’s the opportune time to be going for that PR or One Rep Max. However, the high estrogen levels have also been shown to weaken ligaments and consequently increase injury rates of women during this phase. To avoid this, be sure to focus on using good form while training. Remember- safety first.

STAGE 3: The Luteal Phase

We all know that time of the month- we’re tired, bloated, irritable and uncomfortable and often the thought of a chocolate-induced food coma seems far more appealing than heading in any direction near a gym. This is characteristic Luteal Phase. Both progesterone and estrogen levels peak and you might notice your body temperature feeling warmer than normal signifying your elevated metabolism. During this phase your body is more insulin and carbohydrate resistant and you become primed to use fats more efficiently as an energy source.

FIT TIP

With your fat burning systems already turned on, try upping the sizzle-factor even more by adjusting your training to incorporate more lower-to-moderately intense cardio and strength work. This aerobically-dependent approach will tap into your now easily available fat stores, helping enhance your fat-loss goals.

This is also the time of the month you need to be especially kind to yourself. Don’t feel guilty if the PMS has gotten the better of you. Instead, opt for a more relaxing yoga class, a park walk or a sauna session to help alleviate any water retention. This is also the time when food cravings hit the hardest- so be sure to fill up on satiating protein-rich meals and snacks to try keep this under control. It has also been noted that magnesium supplementation can help keep the chocolate cravings at bay or alternatively up your consumption of magnesium-rich foods such as nuts, seeds and dark leafy greens.

STAGE 4: The Menstruation Phase

Finally the cramping, bloating and general moodiness slowly subsides and you start to feel like a half-normal human again. Both estrogen and progesterone return back to baseline, as does your body temperature as you transition back and prepare to start the cycle all over again.

FIT TIP

It’s best to incorporate a varied diet and training approach during this “in-between” period, focusing on exercise that makes you feel good and leaves you energized. Try keep your calorie intake modest and your food group choices balanced.

GO WITH THE FLOW

Menstrual cycles and hormonal fluctuations are a part of a woman’s life. So instead of fighting them every step of the way, rather see it as a female-only opportunity to refocus, strategize and use it to your nutrition and fitness advantage.

 

 

March 4, 2019 Women's Health Comments Off on MAKE YOUR MONTHLY CYCLE WORK FOR YOU IN THE GYM
WellBe Company

LET’S TALK BODY IMAGE

A simple shift in focus can change how you see yourself completely.

Let’s try a short exercise together.

What do you see when you look in the mirror? How do you picture yourself in your mind? If you’re like me, you might’ve immediately gone for all the “bad” things you don’t like, and your internal dialogue might sound something like this:

“Ugh. Another breakout? My skin always looks so terrible! And look at how big my nose is! No amount of makeup will hide that.”

“Why can’t I have a six-pack like (insert name here)? All I’m left with is this pudgy pooch of stomach and no girls going to want to see that.”

“I have such fat legs. I swear I’m never going to wear shorts again. They look absolutely disgusting.”

Am I right?

A poor body image is about as common in the health and fitness industry as Nikes and protein shakes. Ironic huh? Male or female we’re all susceptible to this type of negative self-talk. People get so caught up in trying to reach this “ideal body”, propagated through social media and by pop culture, without realizing that this “ideal body” they are working (and most likely punishing) their bodies for, is in fact, unobtainable (without the help of certain pharmaceuticals and/or photoshop that is). It isn’t real and it has poisoned our own opinions and views about our bodies.

Asymmetry, scars, cellulite, bruises, excess fat, uneven skin tone, stomach rolls, stretch marks and some flab are all normal, and no one is worth less because you have any of them.

You are enough, as you are, right now.

Your efforts towards staying active and keeping fit and healthy should not be motivated by a certain falsely constructed ideal body image or involve body shaming yourself constantly. Because that’s not healthy and will only lead you to resent the process and be unmotivated to keep at it. Instead, the decision and commitment to exercising and living a healthier life should be inspired by the thrill of personal improvement, seeing your body and mind change and get stronger each day and by the satisfaction of working towards the best and healthiest version of yourself.

So next time you find yourself staring at a mirror, fixated on your “flaws”, instead of solely focusing on the bad, actively seek out the good. Because for every one thing you don’t like about yourself, there are ten amazing things you aren’t seeing. And all you need to do is look.

 

March 1, 2019 Women's Health Comments Off on LET’S TALK BODY IMAGE