Overeating

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

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

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. 

April 12, 2022 Eat Well Comments Off on Binge eating and restoring balance: The expert’s guide to balanced eating
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
BERRY COCONUT CHIA OVERNIGHT OATS

BERRY COCONUT CHIA OVERNIGHT OATS

DIFFICULTY: EASY

TIME: 10 MINUTES + OVERNIGHT

SERVES: 2

Chia seeds are a great source of health promoting Omega-3’s while coconut is a source of selenium, an important antioxidant that protects your cells.

INGREDIENTS

  • 1 cup rolled oats
  • 1/3 cup plain yoghurt
  • 1 can coconut milk
  • ¼ cup milk of choice
  • 2 Tbsp. shredded unsweetened coconut
  • 2 tsp chia seeds
  • 3-4 large strawberries, sliced (or any berry or fruit of choice)
  • Additional sliced strawberries or fruit for layering

 

BERRY COCONUT CHIA OVERNIGHT OATS

METHOD

In a medium-sized mixing bowl, combine oats, chia seeds, yoghurt, milk, and coconut milk, stirring well to ensure that everything is fully combined. Add in shredded coconut and sliced strawberries, stirring a few more times before covering with plastic wrap (or transferring to a sealed container) and placing in the fridge for at least 3 hours but preferably overnight. When ready to eat, assemble parfaits by dividing oat mixture evenly between two bowls or glasses, starting with a layer of oats, followed by a layer of sliced strawberries, and topped with a final layer of oats.

DOWNLOAD YOU BERRY COCONUT CHIA OVERNIGHT OATS RECIPE HERE

April 29, 2021 Eat Well Comments Off on BERRY COCONUT CHIA OVERNIGHT OATS
Let’s be positive

Set yourself up for a positive day, everyday

Do you feel like everyday is a struggle to find the motivation to do anything? Well then it’s time to make some serious changes! Adding some positive daily habits into your life can definitely help with creating a bullet proof routine that will ultimately encourage you to have a great day, everyday.

Being positive is a choice. I truly believe that if we have our mind in a positive space we can become unstoppable in all aspects of our life. But finding a way to keep ourselves motivated and positive takes work and conscious effort. You need to create a morning routine to get your mind into a positive space. This way you will feel motivated to tackle everything in your day!


7 Tips to get onto the positive train

 

Get up and get going

You know when that first alarm goes off? Don’t press snooze! Get up right away and get going. Trust me, I know it’s much easier said than done but it really makes a difference in helping you feel less groggy and more motivated! 

What am I grateful for

Waking up and thinking about or writing down what you are grateful for will really help you focus on the positive things you have in your life. It doesn’t need to be more than 5 minutes every morning, but make this a priority! This will set you out in a positive direction and will put you in a good mood.

healthy and happy

Drink water

Even though it may sound obvious, drinking a big glass of room temperature water first thing in the morning BEFORE you grab your coffee will make your body feel good and revitalized. Drinking water will hydrate you and wake you right up!

Meditation or deep breaths

Taking 5 minutes in the morning to meditate or even do breathing exercises is a great way to clear your mind before your day starts. It doesn’t need to be anything formal, you could literally just sit down while doing your gratitude exercise or drinking your water and take a few deep breaths!

Have a healthy wholesome breakfast

Instead of skipping breakfast completely, eat something healthy and nutritious. If you don’t have too much time you could throw together a smoothie that is jam packed with wholesome goodness! Eating healthily goes hand in hand with feeling good about yourself and your day. 

Put together a playlist

Put together a playlist of your favourite happy songs! That way you can just press play and that positive feeling will come your way. Music really can bring in those feel good vibes into your life, so try to incorporate that into your morning (whether it may be when you are getting ready for work or when your commuting to work).

Move your body

Finding time to move your body and get a great workout in definitely has a massive positive impact on the body and mind. I’m sure you’ve heard it before, but exercise helps release endorphins (happy hormones) into your body which make you feel happy and positive! I suggest trying to fit in your workout in the morning but if not set a time that works for you everyday.

Let’s be positive!

Ultimately, you have the control on how you live your life and how you decide to look at things. Using the above tips will really help set you up for success and get those positive vibes flowing throughout your day, everyday! 

“The positive thinker sees the invisible, feels the intangible and achieves the impossible!”

 

April 12, 2021 Move Well Comments Off on Set yourself up for a positive day, everyday
Running

BREATHING WHILE YOU RUN: THE EXPERT GUIDE TO BREATHING RIGHT AND RUNNING BETTER

Proper breathing can make the world of difference when running. Whether you are just starting out or you’ve been running for years, chances are, you’ve often struggled with your breathing. 

Now, we get that our hamstrings, quads and calves are the driving force that propel us forward, but the power of your breath is more important than you realise. In fact, getting your breathing right will not only make your running more enjoyable but it will make you a stronger, better runner. Meaning you can run harder for longer. 

The science behind breathing

Many runners start out not knowing the importance of breathing correctly. The right breathing technique is vital as a runner. It differentiates rookies from experts. But far too few runners are actually aware of how their breathing impacts their running, not to mention how the body works when we breathe. 

When we breathe in, our diaphragm will contract and the lungs will expand – basic science. Breathing in allows oxygen into the body, an important gas that our muscles need to generate energy. We thus inhale oxygen and exhale carbon dioxide. When carbon dioxide accumulates in the body, it can lead to breathlessness and anxiety, making any run feel incredibly strenuous and hard. 

How to breathe right to run better

The first thing you need to pay attention to so that you can properly examine the efficacy of your breathing technique (apart from gasping for air like a fish out of water), is assessing whether or not you are using your diaphragm effectively. Some signs include: 

  • Pain or tightness in your upper body while running 
  • Flared ribs or an arched back 
  • Paradoxical breathing – your stomach rises when exhaling and compresses when inhaling

All of the above signs indicate an issue with your breathing efficacy. When you bring awareness to your breathing technique, this will enable you to create a calmer mind, steadier pace and help you to endure high-pressure race scenarios. Focusing on a good breathing technique will give you the power you need to fight any fatigue you might experience and maintain a proper form. 

Did you know that the common reason why we gasp for air when we run is because we have not regulated our body’s response to running and our heightened state of breathing? Instead of reacting in a ‘fight or flight’ manner, we need to adapt our way of thinking to be ‘rest and remain calm’. 

When we react in a stressful manner to running (i.e. heavy breathing, gasping for air, feeling light-headed), this will impact your lungs and heart, which in turn, means you cannot run without reaching your ventilatory threshold, this is the point at which you cannot breathe in oxygen quickly or deeply enough to meet your body’s demand. When nearing this point, our body’s stress response will kick in and result in struggle and panic. It’s a vicious cycle. 

 

Breathing with your belly and not your chest

Deep belly breathing is the correct breathing technique to use when running, also known as diaphragmatic breathing. This will result in a maximum oxygen intake compared to shallow chest breathing.  Your maximum oxygen intake is known as your VO2 max – this is the maximum rate of oxygen your body can use when exercising. The higher this value is, the more oxygen your body is able to consume and the more effectively the body can use oxygen to generate energy. 

The air we breathe in will remain in our lungs for a short period of time, which will prevent the complete exchange of air, thus reducing the oxygen intake. When our breathing technique is poor, it can not only result in unnecessary fatigue but also the common side stitch so many runners experience. Deep belly breathing allows for increased oxygen intake and prevents side stitches. 

Here’s how to do it…

For a few minutes before your run (you can also practise this at random during the day), lie down on a comfortable surface, placing your hand on your belly. Take a few slow, deep breaths, ensuring your belly naturally lifts your hand when inhaling and your hand sinks when exhaling. Once you are comfortable with this technique, you can practise it when moving around and running at a comfortable pace. 

Pay attention to your form 

Make sure you also pay attention to your posture when running. Your upper body should be straight, shoulders relaxed (not hunched forward) and your head should be in line with your body, not pushed forward. 

Applying deep belly breathing to your running: Rhythmic breathing

Experienced runners know about rhythmic breathing. This is breathing in a pattern which allows you to increase your oxygen intake and result in your body being in a more relaxed state. Remember, every time your foot hits the ground, your body experiences stress associated with this impact. It’s your job to control how your body reacts to this stress. 

An expert trick is to alternate exhales between your left and right foot. This form of rhythmic breathing will allow for less pressure to be placed on your diaphragm and balance the impact between both sides of the body. 

Following a 3:2 pattern allows you to focus on your breathing and lessen the stress your body experiences. This means you will inhale for three strides and exhale for two. If you increase your pace, you can change the pattern to be 2:1 – Allowing your body to take in more oxygen and quickly expel the carbon dioxide. 

The final stride

Following these expert tips will improve your running, lessen the stressful impact of running on your body and help make your running more enjoyable. 

A word from RunMalibu

This blog was written by WellBe&Co in collaboration with RunMalibu. WellBe&Co is a personal and corporate wellness company specializing in easy-to-implement, lifestyle-focused nutrition, training and health solutions.

March 8, 2021 Move Well Comments Off on BREATHING WHILE YOU RUN: THE EXPERT GUIDE TO BREATHING RIGHT AND RUNNING BETTER
Omelette

OMELETTE

DIFFICULTY: EASY

TIME: 10 MINUTES

SERVES: 1

Don’t skip the egg yolks! Egg yolks are a nutritional powerhouse packed full of feel-full and brain boosting compounds.

 

INGREDIENTS

2 eggs and 1 egg white, lightly beaten
Splash of milk* of choice (omit for Paleo)

Fillings of choice: choose 1 from each

  • Protein (40 g) : ham, chicken, bacon etc.
  • Fat: 6 olives, 1/2 avocado, 30 g cheese* etc.
  • Vegetable: tomato, rocket, spinach, mushroom etc. (unlimited)
  • 1 tsp oil/butter for cooking
  • Salt and pepper to taste

Omelette

METHOD

Whisk together the milk and eggs and season with salt and pepper. Heat an oiled pan over medium heat, pour the egg mixture in and swirl to coat evenly. Allow to set for +/- 3 mins. Add the filling ingredients onto half on the omelette and fold over. Cook for a further 1-2 mins and serve. *Omit any dairy for Paleo.

 

Download Your Omelette Recipe Here

February 26, 2021 Eat Well Comments Off on OMELETTE
Love and Food

EATING WELL MEANS LOVING WELL: FOUR FOODS THAT INSPIRE A BETTER LOVE LIFE

Sure, there was a weird “is the world going to end” moment that had libidos soaring through the roof. But, when our bodies are stressed and fatigued, getting turned on may be last on your bodies to-do-list. Here’s what to add to your shopping list to boost your libido when you need it.

At the risk of starting on a dramatic note, we’re talking about two incredibly important things: food and sex. Two massive pillars of humanity surviving and getting this far, obviously. More than being essential to our existence, they appear again as being two huge pillars in how we experience pleasure and expression.

It isn’t surprising then, that the two would have such a great effect on one another. 

Love and Food

Eat well to love well

We hate to break it to you – but aphrodisiacs aren’t all oysters and rhino horn. Eating for better sex doesn’t need to look so different from eating for health. A good rule of thumb? If it’s good for your heart and the way that oxygen moves through your body, it’s going to improve the way sex feels for you and your partner.  

The foods we’re going to touch on are naturally good for you because of the energy that they provide, the way they let blood move around your body and the hormones they release to get those good feelings going. So what’s on the menu? 

  1. Clams and Oysters (B12)

I know we said it wasn’t all about the fancy food, but clams and oysters are a fun delicacy to incorporate into your diet for special occasions. One serving of clams has enough B12 to kickstart your evening and for good reason: B12 deficiency is one of the leading reasons behind erectile dysfunction. Clams are packed with an amino acid called L-arginine. L-arginine, once in the body, converts to nitric oxide which then increases blood flow around the body and to the places where blood flow is needed during sex; your nerve endings, genitalia and erogenous zones. 

  1. Fatty Fish (Omega 3)

Incorporating some fatty fish like fresh salmon into your dinner menu or breakfast bagel is going to get your system prepped with all the energy you need to have good, zesty sex. Fish is a great source for the macro-nutrient, Omega 3 which combats fatigue like you wouldn’t believe. Do your body a favour. 

 

For a great morning libido boost, why not try your hand at our smoked salmon scrambled eggs? 

  1. Spinach & other leafy greens (Magnesium)

The thing about eating for better sex is that you’re going to want to be eating things that really benefit the way that your body functions. Cue: leafy greens. Incorporating iron-rich foods like spinach, broccoli,  are going to do wonders for your body because of how magnesium dense the plants are.  Magnesium boosts blood flow, helping sex to feel better and last longer. 

  1. Asparagus (Histamine) 

Enhancing your climax is one of the reasons people turn to asparagus when they want a sex-improving diet. This veggie contains histamine which helps to promote more intense orgasms amidst a whole resume of benefits for health and wellbeing in your everyday life.

Fun fact: in 19th century France, three courses of this phallic vegetable were served to newlyweds to promote a sense of longing for one another. How considerate.

Skip the Valentines Day quick-fix

The day comes with the pressure to perform and before you know it you’ve loaded your cart with sparkling wines you can’t pronounce, lubricants you’re scared to use (what ingredient causes a fire sensation on purpose?) and more milk chocolate than you know what to do with.

There absolutely is a time and place for quick-fix sexy foods. These are foods that feel sensual to eat (you know the ones we mean: juicy fruits and velvety sauces). It’s when you lose yourself in how crazy good that tastes and the happiness hormones do the rest for you: we love those moments and we hope you have plenty of them! What if, though, you could have that fire in your belly beyond the month of February? 

Top tip: sugar (in chocolate and alcohol) before sex is only going to make you exhausted before you even begin. Skip the cortisol spikes and wait for the natural endorphins to kick in. 

What this should drive home is how sex and food don’t need to be a one-weekend quick fix to getting intimate with your partner. When you look after your body, the rest looks after itself. 

If you haven’t already succumbed to the Valentines rush or your purchases have left you wanting, maybe we could interest you in a more sustainable approach to making sure you’re up for it even when you don’t have time to prep the champaign and chocolate. We believe that better habits make for a well-rounded life, and we like to help people get there. Pop onto our socials or click here to read more about what we do and how to get started! 

February 9, 2021 Eat Well Comments Off on EATING WELL MEANS LOVING WELL: FOUR FOODS THAT INSPIRE A BETTER LOVE LIFE
SETTING BOUNDARIES

DRAWING THE LINE: SETTING BOUNDARIES AT WORK FOR YOUR MENTAL HEALTH

With burnout on the rise and boundaries becoming more blurred by the week, it’s time for a re-evaluation. Sure, hard work has always been something to be admired but at the end of the tired, overthinking mess of a day, what are we really glorifying here, openly speaking?
Technology has flipped the switch on work-life balance, giving colleagues constant access to you and tempting you to be always available. We don’t need physical offices to get our jobs done anymore, so the excuses for not being able to get something done in record time seem to wither. Imagine though, if excuses weren’t necessary and a certain, polite, “no, I don’t have time for that”, would suffice?

Have you ever been in a work environment where you’ve had to do the ‘appropriate leaving time’ walk of shame to your car? Or perhaps you’ve felt a surge of anxiety turning off the active status on your remote digital communication platform long after the sun has gone down. The grind. The hustle. The boss babe (is there a reason “boss” doesn’t work just as well?). We live in a whirlwind of buzzwords that remind us that success means zero downtime, toxic productivity and ultimately, a personal life so overrun by work that health, family and joy start to fall by the wayside.

Without sounding alarmist, something needs to change. Collectively, there needs to be an unpacking of how it came to be acceptable for our mental health to be compromised by what we do for a living.

Boundaries, who needs them?

You. You do. And so does everybody else.

Taking your mental health seriously is the first on the agenda. To a fair few people, mental health still seems like this figment of our imagination and we do wonder sometimes, does it really deserve the attention you need/want to give it?

It absolutely does. You’ll see that when you take your mental health seriously, you’ll know where boundaries fit in and why they are so valuable.

Setting, implementing and upholding your boundaries
Boundaries are established after you’ve done some deep digging on what you will and won’t allow from the people around you. You need them in all spheres of your life to maintain your limits. Boundaries could be letting your mother know she can’t Facetime you at her whim twice a day or that you won’t tolerate possessive behaviour from your partner.

When we speak about work boundaries, in particular, we are speaking about the prepared, quick-defence (but not defensive) systems you have in place for situations that bring on pushing past what you are willing to do for your work.

work

 

Firstly, figure it out

You can’t implement what you don’t know and you certainly can’t expect anybody to read your mind about what boundaries you have in place. Know what you value and where your time needs to be spent and where. If you value family and health and pottery, you’ll know that your boundaries need to protect these parts of your life.

Find out where you are being stretched thin and where your work is leaking into valuable time. Pinpoint what elements of your work-life that trigger anxiety or anger and have a solid understanding of what needs to change.

Say what you mean and mean what you say

Once you’ve figured out what your boundaries are, they need to be communicated. This doesn’t mean mumbling to your colleagues about your boss during your lunch break (which was cut short by a meeting that went on for too long). It means respectfully letting your work peers know what a) you’re comfortable with, b) why these boundaries are important and c) what the outcome of broken boundaries will be. Damn.

If workplace dynamics interest you, check out our thoughts on how to bring wellness into the workplace: 5 easy, effective ways to boost productivity & employee happiness

What can work boundaries sound like?

In case you need some inspiration on how to say what you need to say (with conviction) here’s how stating your boundaries may sound:

“Yes, I also think being on top of work emails is important and they will always be answered by 10 am Monday. On the weekends, however, I prioritise unplugging and won’t be available.”

“This is not something I want to talk about at work, if we could avoid bringing it up again I would appreciate it.”

“I have a hard stop on meetings that run over 5:30 on Wednesdays and Fridays, so if we could start with the essentials that would be great.”

Emotional responses vs steadfast explanations

Saying those sentences out loud might sound abrupt at first if you are somebody who has been conditioned to people please or in the case of many minorities in the workplace, pressured to be polite and amiable. Boundaries are not rude or catty or self-righteous, they are healthy and logical limits to protect yourself. Abruptness is not a bad thing, it just means that we have taken time to evaluate and cement where our values and comfort zones are – so we don’t need to waste 1000 words explaining ourselves. When we become emotional stating our boundaries we risk being defensive or overexplaining something that needs little explanation.

Somebody is going to push a boundary, expect that to happen. When it does, you will have unpacked and prepared for how to deal with that situation and you’re going to feel better for it. Mastering your emotional awareness and sense of clarity is something you can build into your daily routine (we unpack that in our blog here).

Boundaries are Self-Care

We’re going to be talking a lot about self-love for the next few weeks and best believe mental health is high up on the agenda.

This February, let’s dig a little deeper than sugar and synthetic teddies for Valentines Day. Let’s look into real self-love that lets you think well and work well. For each time you say “no” to something that doesn’t align with your values, you learn to trust yourself a little more. Living your life in line with what makes you happy and letting go of expectations and worries about the behaviour of people is one heck of a way to love yourself. Join in on the love and come check out our Instagram page to keep up to date with our conversations about life, love, wellness and food (heck yes).

February 5, 2021 Work Well Comments Off on DRAWING THE LINE: SETTING BOUNDARIES AT WORK FOR YOUR MENTAL HEALTH
Run Run

HOW TO BREAK THROUGH MENTAL BARRIERS WHILE RUNNING

Written by Oliver Brinsford – WellBe&Co Trainer & Sports Psychologist

Mental barriers in sport or other recreational sport events are something that many people experience and struggle with. A big factor for many individuals is the feelings of performance anxiety before taking part in an event – that overthinking, mental negative self talk we so often find ourselves succumbing too – can be completely crippling and can result in a bad performance if left unchecked. However there are a few simple  coping techniques that can be used to your advantage.

But first things first.

What is Performance Anxiety?

Performance anxiety manifests and stems from various stressors for that particular individual in that particular scenario. For example, in the case of a running event, someone might have thoughts of not finishing the race. This then can quickly spiral and feed other more ingrained and personal fears like the fear of letting yourself and potentially other people down in the process.

Others may have worries about not feeling their best during an event, not beating a previous best time or setting too high targets for oneself. All these stressors can add up and become extremely overwhelming prior to performance, so much so that your on-the-day performance actually becomes hindered. 

4 Simple ways to help you overcome these mental barriers

  1. Switch from negative to positive self-talk

Negative thoughts won’t get you anywhere, and certainly won’t get you anywhere faster. Worrying about what might happen is mentally and emotionally taxing and doesn’t serve your end goal – which is to run the best race you can on the day. 

Instead of flooding your mind with negative thinking like: “What if I burnout halfway”, “Everyone else is fitter than I am” or “I should just give up now”, rather put a positive and constructive spin on your thoughts like, “I’m ready for this challenge”, “I’ve trained hard for this race’” and “I’ve got this”.

  1. Use visualization before a race

Visualization is a very powerful tool that is used by many athletes all over the world. It works by helping you focus your mind on all the positive aspects of the race. For example,you may picture yourself crossing the finish line or even something simple like the feeling of the road on your shoes or the sound of your breathing. Visualization is all based around your senses – hearing, touch, sight, smell and taste – and using them to rehearse your specific sport or race before partaking.

Try it right now! 

Close your eyes and picture yourself running your favorite outdoor route. Imagine the sound of your feet as they hit the ground; the feeling of the sun as it warms your skin, the distinct scent of earth and fresh air, and the cooling sensation of a big gulp of water at the halfway point.

1. Incorporate a pre-performance routine

Having a pre-performance routine helps use systematic series of mental and physical cues to help you get focused on the task or event at hand. For running this could include:

  • Having a standard pre-run breakfast meal
  • Taking a few minutes to be quiet and visualize the run ahead or practice some mindful breathing
  • Doing a dynamic warm-up routine

These pre-performance routines and habits can be key in helping you feel mentally calm and physically primed for any run or race.

  1. Stay focused with specific self-instructions

Anxiety as mentioned is very unhelpful when it comes to performance as it makes us focus on what might go wrong rather than what we actually have to do (the challenge ahead). A useful tool to help counteract this is to ask yourself: “what is it that I actually have to do right now?”. Giving yourself specific and actionable commands aids in hindering any unwanted anxiety-provoking interpretations of the situation. 

For instance, next time during a race try using actionable commands like: “deep breaths”, “don’t forget to use your arms”, “relax your shoulders“ and “we are halfway there, so let’s pick up the pace slightly”. These small cues help to avoid the trap of confusing the facts of the situation and keeps you focused on the task ahead.

It doesn’t need to be an uphill battle

Incorporating these expert mental tips and tools will not only help you improve your running, but also free up more mental space so you can actually enjoy the running experience the way you should.

A word from RunMalibu

This blog was written by Oliver Brinsford, a WellBe&Co trainer and sports psychologist, in collaboration with RunMalibu. WellBe&Co is a personal and corporate wellness company specializing in easy-to-implement, lifestyle-focused nutrition, training and health solutions.

January 26, 2021 Eat Well Comments Off on HOW TO BREAK THROUGH MENTAL BARRIERS WHILE RUNNING
New Goals

6 TIPS FOR SETTING REALISTIC GOALS IN THE NEW YEAR

Setting goals and forming sustainable habits 

When it comes to making promises for the New Year, we are all in the habit of letting ourselves down and breaking those resolutions just a few weeks into the year. So, how can you go about setting realistic goals and forming sustainable habits that will bring about real, lasting change in the new year? 

When it comes to developing new goals for the future, it helps to work toward them with a more gradual approach rather than expecting to change immediately. So, here are some tips on how to set attainable, realistic goals for the new year using strategies that really work. 

1. Write your goals down and review your progress 

Simply writing your goals down and sticking them up somewhere visible in your home is already a big step towards helping you view your New Year’s resolutions as more permanent objectives.

In the same way, journaling about your progress can help you keep your goals in mind and track your achievements so that you have something concrete to refer to during times that you find yourself straying from your resolution or losing sight of your goals. 

It’s important to regularly acknowledge the progress you’ve made and the small achievements you accomplish every week. Keeping a diary is also a great way to note any areas that you’re currently struggling or any habits that you’re having trouble with breaking.

2. Allow yourself some flexibility 

Setting goals is a great way to work towards achieving a set objective (such as losing weight, getting a promotion or improving at a sport) but, if you find a resolution too difficult to stick to, it’s always much better to re-evaluate and rework your long-term goals instead of completely dropping your New Year’s resolution when it starts to seem too challenging. The key is to focus on setting more fluid objectives rather than rigid, inflexible goals. 

When it comes to developing long-term, sustainable goals, don’t be afraid to adjust the goal to a lower intensity in the beginning and continue working towards the same end result over time.

3. Avoid quitting habits ‘cold-turkey’

Quitting habits ‘cold turkey’ will often result in a higher degree of failure, and the effect of this sudden change to your routine can actually be counteractive.

For example, declaring yourself completely junk-food free or totally plant-based in the new year is a great objective to work towards, but a very difficult change to make off-the-bat.

Instead of making your goal to eat less unhealthy food, why not focus on trying to eat more healthy food at the start. You may feel more deprived if you think of taking something away. But choosing to add good, balanced and hearty foods to your diet is a great way to slowly replace those unhealthy foods and work towards the same end goal. 

4. Set goals that are realistic and attainable

While it is always important to dream big, it’s essential that you consider whether the goal you’re setting is really applicable to you and your current lifestyle. Time restraints, lack of experience or financial restraints could be working against you, and you run the risk of losing motivation and setting yourself up to fail when you don’t take these considerations into account.

When setting goals, the most effective strategy is to plan your steps towards achieving these goals wisely and establishing a realistic time frame, process and action plan.

5. Be smart about how you achieve your goals

Sticking to a new workout routine or eating plan can be difficult, and when you are working towards a challenging goal, things are bound to get a little tough. Having someone at your side to motivate and encourage you along the way will help to make the process a little easier, and it’s the perfect way to keep one another accountable. Remember to seek advice from your partner and ask them about their own struggles or accomplishments that they have experienced along the way.

Try to design goals that can be accomplished with a partner. Surrounding yourself with constant encouragement from someone else who is following your progress and working towards the same end goal will get you one step closer to maintaining motivation and achieving your objectives. 

6. Reward yourself for small achievements

Remember that change doesn’t come overnight and rewarding yourself for achieving small milestones can be a great way to keep your motivation levels high and renew your inspiration as you continue to work towards real, permanent change in your life. 

This could be something as simple as taking yourself out to breakfast at the end of the week, setting aside time to read a book you enjoy for 30 minutes, making a delicious, gourmet dessert or even just enjoying an at-home spa day.

Giving yourself small rewards along the way will help you to better enjoy the journey towards building sustainable, long-lasting habits. The idea is not to punish yourself for failing to attain your goal but to reward yourself for the small steps and signs of progress you’re able to make.

New Goals

Reboot the New Year with WellBe 

Here at WellBe we want to give you the right tools to strengthen your mind and your body. That’s why we’ve developed our two new 12 week nutrition and training guides to help you live every day with a clear intention to get closer to achieving your goals and living a more happy, motivated life.

Our easy-to-implement, lifestyle-focussed nutrition, training and health solutions are fun, simple and the perfect way to improve your focus and renew your motivation for the year ahead with a variety of healthy, balanced meal plans and killer workout routines.

Want to learn more? Check out our Instagram page or contact one of our friendly WellBe team members for more information today.

January 12, 2021 Eat Well Comments Off on 6 TIPS FOR SETTING REALISTIC GOALS IN THE NEW YEAR