Offer yoga and meditation classes

HOW TO INSPIRE A CULTURE OF FITNESS IN THE WORKPLACE: 4 SIMPLE STEPS

A number of companies are starting to see the benefits of wellness in the workplace. From improving employee’s happiness which is directly linked to their levels of productivity, a healthy workplace allows for not only healthy and happy employees but a boost in sales and your company’s bottom line. 

To fully understand the benefits of workplace wellness we wrote a blog on the topic which you can have a look at right here: 8 reasons why your company needs a wellness program. 

Personal wellness is a top priority

As working professionals, our personal wellness is of top priority and when a company enables its employees to work in an environment that supports their personal health and wellness, it creates loyalty, decreases sick days and creates a workplace that boosts morale and decreases stress levels. 

One of the first steps to improving personal wellness in the workplace is to inspire a culture of fitness. But it takes more than just some healthy snacks in the breakroom and encouraging employees to take the stairs. 

More than a few simple acts of wellness

To truly make a difference in the lives of your employees and sustain these positive results, you need to create healthy habits of wellness in the workplace, it’s these habits that help develop a culture of health and fitness. 

It’s important to understand that whilst a culture of fitness is important to implement and sustain, as a company, you need to look at the bigger picture of corporate wellness. Which is why it helps to get some professionals in to help. Wellness coaches offer expert advice and implement effective practises to improve the wellness culture in your office. 

In any case, one of the first steps to creating a culture of wellness is to inspire a culture of fitness.

Why fitness matters

Exercise is known to make you feel good. From the runner’s ‘high’ to the great feeling you get after working out, even when you go for a brisk walk around the block, exercise does more than just improve your physical health, but it also taps into our mental wellbeing on a number of positive levels. As with healthy eating and positive thinking, exercise helps us to feel great about ourselves which has a direct impact on our work lives. 

So, how great would it be if your place of work inspired this kind of healthy living? It would be amazing. 

1. Get moving – step up to fitness

It’s all about the little efforts that make the big difference. Rewarding employee’s ‘stepping’ milestones is a great way to encourage movement. 

For example, set daily goals of 10 000 steps a day. Those who reach this goal for 10 days in a row are celebrated and rewarded with discounted gym memberships or healthy snack baskets. 

Walking meetings offer a fun alternative to the boring boardroom. 

Provide safe bike parking for those who cycle to work. 

Did you know that staff who spent 30 to 60 minutes working out during their lunch break reported an average performance boost of 15%? Encouraging staff to work out during lunch and better yet, providing them with the space to do so is a great way to improve productivity.

2. Bring fitness into team building

Fun soccer games, 5k fun walks/runs or even jumping on trampolines at Bounce are all fun and engaging ways to interact as a team. 

 

3. Offer yoga and meditation classes 

During lunch and after work, bring in a yoga instructor or offer a meditation class for those who want to get involved. You can also offer this before work starts in the morning to ensure employees start their day feeling relaxed and ready to take on the challenges of the day. 

 

4. Clear communication and celebration is key

Offer yoga and meditation classes

It’s all fine and well having these various fitness and health opportunities available to employees, but you need to ensure that they know about them too! 

And what’s more, your staff need to know that you care about them. A fitness culture in the workplace will not happen without reinforcement. 

This means you need to create a clear communication plan and timeline that lets employees know exactly what activities will be taking place and when as well as what rewards and incentives are linked to these activities. 

It’s important that you reward and celebrate those who take part in fitness challenges. As mentioned earlier, some rewards include: 

  • Discount gym memberships 
  • Healthy snack baskets 
  • Healthy reward vouchers for shops like Total Sports or Sportsmans Warehouse 
  • Free yoga vouchers 

The list goes on. 

Open up an honest conversation around fitness in your business. Talk about topics like work and personal life balance and nutrition. Create an environment where employees are encouraged to talk openly about their health and mental wellbeing and have the right tools to improve their health. 

It starts at the top

Don’t forget that effective fitness in the workplace starts with the boss. As a leader, your staff will follow you so ensure you set a good example and take part in the various fitness activities in the office. 

November 8, 2019 Move Well Comments Off on HOW TO INSPIRE A CULTURE OF FITNESS IN THE WORKPLACE: 4 SIMPLE STEPS
Eye health

EYE & EAR HEALTH: FOODS TO PROMOTE HEALTHY VISION AND HEARING

We all know that our eyes and ears play a vital role in helping us to function in everyday life. I for one know that my vision and hearing are two things I often take for granted. 

Ensuring our eyes and ears stay in tip-top shape directly relates to us living our best lives. And as it turns out, there are certain foods that can help us to do that. 

Foods for eye health

Do your eyes have all the minerals and vitamins they need to prevent glaucoma, macular degeneration, and cataracts? Food has a HUGE impact on not only our mental wellbeing (pssst, here’s a great blog on handling anxiety in the workplace), but it also plays a role in our body’s health and wellbeing. 

Kale

This popular leafy green is a great source of zeaxanthin and lutein, both of which are closely related to beta carotene and vitamin A which are known to protect health issues with your eyes as a result of sun damage and reduce your risk of macular degeneration (eye disease that results in vision loss) and cataracts. 

Other great sources of these nutrients include collard greens, spinach, broccoli, kiwi, red grapes, oranges, corn, mangoes, honey melon, and yellow squash! 

Keep in mind that your body needs fat in order to properly absorb zeaxanthin and lutein, which is why it helps to eat these with some healthy fats such as avo or olive oil. 

Sweet potatoes

Sweet potatoes are a great source of beta-carotene, this is a powerful antioxidant that gives orange vegetables and fruits their vibrant colour. 

The body converts this nutrient into vitamin A which helps prevent night blindness and dry eyes. Vitamin A and beta carotene also reduce your risk of eye infections. Carrots and butternut squash also contain this nutrient! 

As mentioned above, vitamin A and carotene are best absorbed when eaten with a healthy fat.

Strawberries

These contain plenty of vitamin C, this is an antioxidant which can help reduce your risk of cataracts.

Salmon

Suffer from dry eyes? The omega-3 fatty acids in salmon and other fish can help treat this! 

I suggest you aim to eat fish two to three times a week or include omega-3 supplements in your diet.

Green tea

The antioxidants found in green tea help lower your risk of macular degeneration and cataracts. Green tea also contains catechins which have anti-inflammatory effects.   

What’s an antioxidant? 

Antioxidants are important substances that can protect the cells in your body against the effects of free radicals. These molecules are produced when your body breaks down food or is exposed to tobacco smoke and radiation

Foods for ear health

Thinking about foods for your ear health is not really a common thought. But there are in fact a number of yummy and delicious foods that contain a variety of properties that can help to maintain healthy ears and lower your chances of hearing loss. 

Bananas 

Bananas contain magnesium (which also assists with cramping from sports and gym), but this nutrient is known to help expand blood vessels and improve circulation, all the way into your inner ear! 

Magnesium is also responsible for controlling the release of glutamate. Glutamate contributes to hearing loss related to noise. When glutamate is controlled, this lowers your risk of hearing loss. 

You know what they say – a banana a day keeps hearing loss at bay! (Well, I mean they should say that!)

Salmon

This wonder food makes a second appearance in this blog! 

The omega-3 fatty acids found in salmon are well known for their ability to reduce your risk of age-related hearing loss. 

The trick is to start eating two to three servings of salmon a week and including omega-3 supplements into your daily routine BEFORE you reach old age.  

Broccoli 

Broccoli is full of folic acid which has incredible effects when it comes to slowing down hearing loss. 

Broccoli also contains vitamin C, vitamin K, and fibre which are all nutrients that help reduce damage to the sensitive and delicate tissue in your ears. 

Dark chocolate

Your tummy may have already started grumbling a little after reading about all these healthy and delicious foods, and this grumbling is just about to start getting worse because here comes something bound to get your mouth watering…

Drum roll, please…

DARK CHOCOLATE!

This delicious treat is high in zinc. A deficiency in zinc is linked to age-related hearing loss. This means that eating a square (note I didn’t say the whole block), is a great way to keep your hearing in good shape as you get older. 

Want some more advice on healthy living?

Get in touch with our team of health and wellness experts! 

November 5, 2019 Eat Well Comments Off on EYE & EAR HEALTH: FOODS TO PROMOTE HEALTHY VISION AND HEARING
Physical benefits of a wellness coach

4 REASONS WHY YOU NEED A WELLNESS COACH (FROM PHYSICAL TO EMOTIONAL BENEFITS)

“Health is a state of the body. Wellness is a state of being.” 

What if I told you there was a way to not only better your physical health, but your mental health too? 

Cue health and wellness coaches. 

Health and wellness coaching is fast becoming one of the most beneficial and constructive financial commitments you can make. But the thing is, a number of people don’t quite understand the concept or see the benefits of it until they try it out for themselves. 

More than an exercise trainer

A wellness coach is more than just a personal trainer. We look at your entire wellbeing and focus on giving support and guidance to help develop both your psychological and physical health. 

Basically, a health and wellness coach is someone who not only helps you reach optimal physical health but helps you improve your mental state of being too. This person becomes your guide to holistic wellbeing (a good health guru, if you will). Combining healthy lifestyle choices, a good diet, exercise, stress optimisation and sleep are ways your coach will help you to become the best version of yourself. 

Some of the focus areas of wellness coaching include: 

  • Nutrition 
  • Health 
  • Weight
  • Stress

For business and individuals

Wellness coaching can also move beyond the focus of one individual. We also work with companies to help improve their brand’s work culture and improve the health and stress levels of employees. 

Have a look at this article on how to bring wellness into the workplace (it’s a great read!)

Let’s take a look at some of the psychological and physical benefits of a wellness coach…

Psychological benefits of a wellness coach

There is a close link between mental and physical wellbeing, in fact, the two of them work hand in hand. 

Here are some of the focus areas of psychological improvement through wellness coaching:

1. Guidance and support

Trust us when we say we have “been there and done that”. Our personal experience and background expertise are what allows us to help you work through struggles in your life. 

Our outside perspective can offer a grounded and objective reality to help bring about concrete goals and a tranquil mindset. 

Issues such as stress, anxiety and depression are tackled head-on to help you take logical steps in overcoming these mental blocks. 

Check out this article on how to handle anxiety in the workplace. It is this kind of support and guidance that we seek to consistently give you. 

2. Real advice for real people

We don’t believe in fads. We don’t do ‘get-fit-fast’ plans or ‘lose-weight-today’ diets. We create our plans based on your individual needs and goals. 

Everyone is different. Everyone has different goals and capabilities. We work with you to create health and wellness plans that not only provide you with advice and steps to reach your mental and physical goals, but we are with you every step of the way to ensure you get to your end goal. 

3. Mental wellbeing and positivity

Health starts in the mind. We help change your mindset and work with you to get healthy through positive reinforcement. 

This isn’t some kind of “you can do it” on repeat, we help you to shift your view of yourself into one that is positive, allowing you to believe in your capabilities and be comfortable in your own strength and body. 

 

Physical benefits of a wellness coach

 

Physical benefits of a wellness coach

1. Tailored fitness and eating plan

We create our eating and exercise plans to include real, nutritious and healthy meals, as well as exciting and interactive workouts. 

We encourage you to eat healthy food that makes you happy and give you all the information you need about healthy eating and ingredients. 

We also ensure you are fully equipped with all the knowledge needed to never feel like you are ‘doing something wrong’ in the gym. 

2. Someone to motivate you

You’re less likely to cancel a gym session when you know one of our coaches will check in with you, if not train with you at the gym. 

This accountability helps encourage you to stick to your plan and give you both an in-person and digital (we’re always just one message away) training buddy. 

3. Challenge yourself

When working with you, we get to know your limits and capabilities. We help you to push outside of your comfort zone (but never force you to the point of injury), helping you to create new limits and reach new heights in your physical abilities (you’re stronger than even you may know!). 

Your wellbeing starts with you

Want to take the next step and find out more about our wellness coaching? Get in touch with our team and we can work on finding the balance and health in your life. 

October 25, 2019 Eat Well Comments Off on 4 REASONS WHY YOU NEED A WELLNESS COACH (FROM PHYSICAL TO EMOTIONAL BENEFITS)
6 Incredible Health Benefits Of Laughter

6 INCREDIBLE HEALTH BENEFITS OF LAUGHTER (BACKED BY SCIENCE)

When it comes to our health, laughter truly is the best medicine. 

One of the greatest feelings in the world is laughing so hard your tummy hurts and tears start to form in your eyes. Having a laugh with friends and loved ones is all the therapy you need after a stressful day. And as it turns out, according to science, laughter is so much more than just a mood booster. 

Laughter can bring people together and form amazing connections. From a little giggle to a ‘can’t breathe, deep-rooted down to your belly’ kind of laugh, it all helps to contribute to a happier and healthier life.

So, if you’re ready for a good giggle, let’s get to laughing, I mean learning…

1. Laughter can reduce blood pressure

High blood pressure, also known as hypertension, is a negative side effect of an unhealthy lifestyle and stress. It is also a big risk factor for stroke and heart disease (yikes). 

But, when we laugh, we feel a weight lifted off of our shoulders. It’s pretty difficult to stress when you are laughing, am I right? 

Researchers wanted to know whether laughter could, in fact, bring down your blood pressure through investigating the effects of humour therapy. After extensive studies, they discovered that laughter significantly decreases high blood pressure. 

Because of these studies, this led to the creation of Laughter Yoga. This form of yoga initiates laughter through bodily exercise and eye contact to create a contagious kind of laughter. 

So the next time you are feeling stressed, overwhelmed and a little rundown, then pop on something funny, phone a friend, or join in on some laughter yoga and have a good giggle! 

2. Laughter can boost your immune system and improve your health

When the flu cold seasons hit, perhaps all you need is a shot of laughter…

A number of studies have found laughter to stimulate the production of T-cells in your body. These specialised immune cells help to fight off invading pathogens. 

Laughter allows for antibodies cells like the T-cells to develop at much faster rates, as these hormonal shifts from laughter change your body’s chemistry for the better. 

3. Laughter can help ease the effects of anxiety

Anxiety is something so many of us deal with on a daily basis. 

Many of us quietly suffer from overwhelming thoughts of self-doubt and stress. 

However, because laughter is able to reduce stress levels, this simultaneously reduces your anxiety. 

Studies conducted on Laughter Therapy found that it can improve anxiety in patients suffering from depression, improve optimism and boost your self-esteem. 

Overall, laughter was found to provide people suffering from anxiety and depression with a form of a positive coping mechanism to help you get through the difficult periods in your life. 

4. Laughter is a natural form of exercise 

The next time you want a great ab workout – have a laugh! 

Laughter is a natural way to exercise a number of muscle groups in your body. 

When you laugh, you use muscles to create the movement, laughter engages your diaphragm and your abdominal muscle groups. And depending on how hard you laugh, your arms, shoulders, back and legs might also get a bit of a workout too!

5. Laughter makes you feel great (and eases pain)! 

This is probably one of the most obvious benefits of laughter, but as it turns out, there is science to back this! 

Studies have shown that smiling or laughing can improve your mood and overall well-being through the release of endorphins. These are hormones are linked to an increased pain threshold, meaning laughter is a natural painkiller. 

Did you know that endorphins attach themselves to the same receptors in your brain’s as opiates, meaning that the release of endorphins is like a natural high, without the adverse side effects? This eases your mood, tension and any pain in your body. 

6. Laughter promotes creativity and healthier brain function

Laughter has a number of positive effects on the various chemical processes taking place in your body. 

With the combination of a reduction in stress hormones, an increase in endorphins and an increase in oxygenation to the blood and brain, this causes an increase in creativity. 

Because laughter improves your overall brain health, it means your creative mind can work more effectively as your brain is now a place where ideas can foster and grow! 

Something to giggle over…

In the spirit of laughter, our team at WellBe have put together some giggle-worthy healthy happy meals. These meals are designed to lift your spirits and naturally release your serotonin levels in your brain (the happy hormone). 

Click here to have a look and have a laugh over a deliciously healthy meal!

August 2, 2019 Eat Well Comments Off on 6 INCREDIBLE HEALTH BENEFITS OF LAUGHTER (BACKED BY SCIENCE)
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