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
Eating Well

NUTRITION FUNDAMENTALS FOR ENDURANCE TRAINING

It doesn’t matter whether you’re a half-marathon runner, triathlete or simply a newbie getting ready for your first 10km race – if you’re an endurance athlete, your body is no stranger to the strain of working out for long stretches of time.

Proper nutrition is perhaps the most essential ingredient when it comes to keeping your body going, getting you through your workouts and ensuring that you recover properly.

That’s why, in this week’s blog, we give you our top 5 nutritional tips to help you keep optimal energy levels and ensure peak performance during your endurance training journey.

Is there a magic diet for endurance training?

There is no specific “endurance diet” for athletes looking to build stamina and better their performance. However, there are some basic guidelines that health and wellness professionals tend to recommend for those building up to compete or participate in upcoming races or long-distance events.

Nutrition for endurance is all about experimenting with a range of meals and eating plans to see what works best for your body and what combination of foods will help you reach your peak athletic performance. At the end of the day, whether you are an elite athlete or a weekend warrior, it all comes down to fueling your body properly so that you can truly perform at your best.

5 game-changing nutrition tips for endurance athletes

1. Eat carb-centered

We’ve all heard of carb-loading, and while we wouldn’t recommend scarfing down a whole bowl of pasta pre-race, fueling your body with high-quality, carbohydrate-rich foods such as wholegrains, healthy fruits and hearty vegetables is a great way to fuel your body for more intense exercise. 

A high-carb diet will enable your body to absorb workouts with less stress and allow your body to better support the high volume of glucose needed for this level of physical exertion during training.

So, exactly how many carbohydrates should you be eating as you gear up for an upcoming month of exercise and get ready to put your stamina to the test?

Typically, endurance athletes report that the total amount of carbohydrates in their diet account for 60% to 80% of their total calories, but the recommended intake of carbs in any athlete’s diet can differ depending on the type and duration of training. In general, a good rule of thumb is to increase your carbohydrate consumption to make up 70% of your total daily calories. 

2. Eat quality food 

The bottom line is that what we eat matters, and the role it plays in our performance is undeniable. It’s easy to eat well when preparing for a race, but the trick is to keep your body fueled and healthy during training and off-time too. 

While most elite endurance athletes can and do eat everything, they don’t eat equal amounts of everything. Instead, dedicated athletes tend to focus heavily on high-quality foods and eat low-quality foods in moderation only – since high-quality foods tend to be more nutrient dense, richer in vitamins, and contain more beneficial antioxidants.

In general, your meal preparation should focus on diet diversity, with a variety of fruit, vegetables and whole grains as the centerpiece of every meal and only a moderate amount of unsaturated fats, meat and dairy. The idea is to get more overall nutrition from fewer calories which, in turn, will allow you to maximize your performance while still maintaining a healthy weight.

3. Eat as an individual 

No two athletes are the same, and whether you’re a newbie athlete or a more experienced individual, learning how to listen to your body is essential when it comes to getting  ready for an upcoming week of intense training.

Try to pay attention to what changes occur in your body and the difference in your energy levels when you eat a specific food or consume more of a particular food group. Different athletes tend to benefit from different diets, so it’s important to adjust your meals accordingly. You might find that cutting dairy out of your diet reduces bloating, while another athlete may choose to limit their red meat intake to increase both their energy and their focus. 

Learning to listen to your body’s reactions to food can do much more than just help you lose weight. It can also help replenish energy quicker after training, build and repair tissue better, maintain an ideal body weight and boost your immune function.

4. Replenish electrolytes with healthy food

Replacing electrolytes is an instrumental part of endurance sports training – especially when training sessions exceed an hour per session or when training conditions are particularly hot or humid.

Consuming foods with a lot of electrolytes is essential for basic cell and muscle functioning, and an electrolyte imbalance could cause some pretty serious symptoms such as dehydration, nausea, vomiting, muscle weakness, cramping, and overall fatigue.

So, how electrolytes do you actually need?

Athletes can require anywhere from 100 to 2,500 milligrams of sodium per hour, but every athlete’s particular sodium needs depend on individual factors such as how much sodium their body is putting into sweat (aka their “sweat rate”). 

Electrolyte supplements, drinks and foods that contain a good amount of sodium should be a key part of every athletes training regime to prevent hyponatremia during long endurance events. Athletes who experience frequent cramping or muscle pain should also be sure to increase their salt intake for a few days leading up to a big race. 

5. It’s not just about the calories 

While many athletes do choose to count calories for personal weight or training goals, when getting ready for weeks of endurance training it’s important to focus on eating enough to fuel your body and give yourself enough energy first and foremost.

The dangers of under-fueling are real, and not eating enough can actually harm endurance performance just as eating too much does. Number crunching calories can prevent optimal nutrition and hydration – both of which are important for preparing and recovering from training. That’s why it’s important for any enthusiastic endurance athlete to figure out what works best for their particular body so that they can eat well without letting calories be the centre of their focus at all times. 

A simple recipe to get you started 

Asi

Asian beef noodle salad

This dish is just loaded with delicious and vibrant flavors, as well as a healthy hit of inflammatory antioxidants too.

INGREDIENTS

250 g/ 8.8 oz pack of rice noodles

4 Tbsp soy sauce

Juice of 1 lime (approx. 1 Tbsp)

Knob of ginger , peeled and grated (approx 1 Tbsp)

3 Tbsp oil

200 g/ 7 oz steak, sliced into strips

1 red bell pepper , de-seeded and sliced 1/2 medium carrot, grated

1⁄2 cucumber , sliced

Handful coriander leaves, chopped Fresh chili pepper, sliced (optional)

Salt and pepper to taste

1/4 cup roasted peanuts, for serving

METHOD

Heat 1 Tbsp oil in a large frying pan on medium high and cook the steak until done to your liking. Season to taste. Soak the rice noodles according to pack instructions. Whisk together the soy sauce, lime, ginger and remaining oil in a large serving bowl. Drain the noodles well, then tip into the bowl. Add the cooked beef to the bowl along with the remaining ingredients. Toss everything together, and serve topped with the chili and peanuts.

A final word 

Essentially, following these expert tips and tricks will help you feed your body with adequate fuel for endurance activity, maximize your endurance fitness and improve your all-around performance.

A word from WellBe&Co

This blog was written by WellBe&Co in collaboration with RunMalibu. RunMalibu is taking virtual running to the next level with their US-based virtual races hosted between 7th and 8th November 2021. 

December 30, 2020 Eat Well Comments Off on NUTRITION FUNDAMENTALS FOR ENDURANCE TRAINING
Food

MOROCCAN VEG & APRICOT TAGINE

DIFFICULTY: EASY

Time: 30 mins prep + 45 mins cook

Serves: 2

A plant-based meal option perfect for vegan’s and meat-eaters alike.

Ingredients

  • 1 tsp oil
  • 1/2 red onion, diced
  • 2 tsp garlic, crushed
  • 250 g butternut chopped
  • 1 red bell pepper, chopped
  • 1 can chickpeas, drained
  • 1 can chopped tomatoes
  • 250 ml vegetable stock
  • 1/2 tsp each cinnamon & cumin
  • 1 tsp each turmeric & paprika
  • Pomegranate seeds and chopped coriander to serve

Quinoa: 140 g quinoa + 40 g dried apricots, chopped + 10 g flaked almonds

Dressing: 2 Tbsp tahini + 3 Tbsp milk + splash of lemon juice and honey, whisked together

Food

Method

Heat oil in a large frying pan and cook the onion over medium heat for +/- 3 mins. Add the garlic and butternut and cook for a further 7 mins. Add the remaining vegetables and cook for a further 3 mins before adding the chickpeas, tomatoes, stock and spices. Season to taste. Simmer for 30 mins uncovered. Meanwhile bring 400 ml water to simmer in a small saucepan, add quinoa and cook for 20 mins. When cooked stir in apricots, almonds and a pinch of salt. Serve with pomegranate seeds, coriander and a drizzle of the tahini dressing.

 

DOWNLOAD YOUR MOROCCAN VEG & APRICOT TAGINE RECIPE HERE 

December 15, 2020 Lunch, Recipes Comments Off on MOROCCAN VEG & APRICOT TAGINE

DEBUNKING 7 COMMON MYTHS AND MISNOMERS OF RUNNING

Written by WellBe&Co

When it comes to running wisdom, numerous myths and misconceptions have been generated over time, and some of these more popular theories have turned out to be a lot more fiction than fact.

Recent research has debunked some of the most widely-known rules and beliefs. From stretching before a run to adopting extreme fad diets, here are some of the most common running myths that you should kick to the curb.

Myth busters: running facts vs fiction

Myth 1: Running trail is harder than road

Road runners thinking about trying their hand at trail running are often hesitant to tackle more technical routes due to the unfamiliar terrain. But is trail running really harder than road running? 

It’s true that trail running requires a lot more attention than running on local roads. This is largely due to the uneven terrain, steeper grades and winding switchback, while road running provides smoother and harder surfaces which often correlate to faster times. 

Because of this, people tend to think that road running has a lower level of difficulty, while the slower and more technical nature of trail running tends to get a bad reputation. 

Often we want to categorize trail running and road running as two completely different activities but, at the end of the day, they are both just running. According to most athletes, if you are already an avid runner, then you already have all the skills you need to run on the trails. 

In fact, trying your hand at trial running could benefit you in the long run since many health professionals actually report seeing less injuries in runners that mix their training with some trail running and road running than those who prefer to stick just to the roads.

Myth 2: Runners don’t need strength training 

Most people tend to think that if they want to improve their running, all they should focus on is running. In actual fact, if you want to perform at your full potential, you should try to adopt a more comprehensive approach to your training. 

Strength training is a key part of boosting performance and preventing injury. Strategically targeting different body parts on different days will also help you to better strengthen your muscles, improve your power output, give you a stronger, better push on the roads and improve your overall race time. 

That’s why it’s important to supplement regular roadwork with occasional training to strengthen muscles and joints, as well as to target areas of fitness that you may not normally pay attention to – such as flexibility, balance, mobility, and strength.

Myth 3: Taking a few days off will hurt your fitness

The benefits of rest days shouldn’t be underestimated. Most people tend to forget that one of the most important parts of exercising effectively is giving our bodies time to recover.

Often, being stuck in an “I must work out everyday” mindset will do more harm than good. A lot of the time we tend to feel like taking a day or two off for rest and recovery, or sometimes even for illness, means that we have immediately lost the miles that we’ve logged during the week.

The truth is that cardiovascular fitness doesn’t just disappear overnight. Studies show that there is little decrease in general fitness over the first 10 days of inactivity in trained athletes. So if you need a rest day, take it. There’s no real need to ‘make up’ for the lost time.

Myth 4: Running is bad for your knees 

Running will mess up your knees completely. It’s only a matter of time, right? Wrong. Research shows that running is in fact really healthy for your joints and plays a significant role in preventing bone diseases such as osteoporosis and osteoarthritis.

A recent study even found that 80 marathon athletes reported that their bones and joints around the knee actually became stronger after training! And while 45% of running injuries do involve knee pain, it’s not the running itself that is inherently strenuous on your body, but rather the related issues which result from weak hips, tight muscles and overuse.

The only time you should really be cautious about injuring your knees when running is if you’ve had a recent knee surgery or if you’re significantly overweight. If that’s the case, it’s always better to start with a more gradual fitness routine before jumping right into an intensive running routine. 

Myth 5: You don’t have the right body shape to be a runner 

Often people are told that they are too tall, too heavy, too big or too short to be a good runner.

While it’s true that most elite trail or roadrunners have a specific shape and build, we’re not all born elite gold-medalists who are predisposed to a smaller frame and leaner body fat percentage. In reality, most of us don’t have single-digit body fat, and there is no ideal body type for someone looking to get into the sport. 

While an individual’s body weight is undoubtedly important when it comes to distance running (since being lighter generally makes running a little easier), runners of all shapes and sizes are capable of beating times and breaking personal records.

Simply put: anyone can become a runner. At any big race, whether it’s a 5km or marathon, you’ll see athletes with varying body types cross the finish line. All it takes is a good level of aerobic fitness and the right training program.

Myth 6: Stretch before you run 

While many people swear by a regular stretch routine before a run or race, static stretching is not actually the optimal way to warm up before a run. 

In general, the rule is to never stretch a cold muscle. Certified running coaches tend to agree that you should never engage in static stretching before a run as lengthening your muscles could actually over-strain your muscles, and a simple stretch might even end up slowing you down instead.

Your primary focus should instead be to get enough oxygen into your muscles before you partake in any type of physical exertion. A good idea is to start it by warming up with a slow walk. Swing your arms back  and forth to get the blood moving or do a few shoulder shrugs. The idea is to slowly elevate your heart rate for a few minutes before you pick up your pace. 

Myth 7: There is a perfect diet for running

These days, athletes are always always looking for a new fad diet that will make them leaner and faster. 

In reality, there is no specific diet for athletes looking to build stamina and better their performance. The bottom line is that proper nutrition and a balanced diet is all that matters when it comes to keeping your body fit and strong – and research has shown that we are able to thrive equally well on a variety of diets. 

The key is trying different diets to find out what works best for you and to create a sustainable lifestyle centre around holistic, healthy living. Essentially, it is all about experimenting with a range of meals and eating plans to see what combination of foods will help you feel good while also enabling you to reach your peak athletic performance. 

Whether it’s a vegan lifestyle, a ketogenic diet or a plant-based way of living, once you’ve figured out your best diet, it will undoubtedly give you more energy and stamina when you head out on the roads or the trails. 

A final word 

Don’t let any myths or misconceptions keep you from hitting the road – or the trail, or the track. At the end of the day, running is an ever-evolving sport, and new studies, better research and different theories are always showing up in the running community. 

The trick is to use these opportunities to learn something new so that you can better develop your running wisdom and put your best foot forward every time you hit the roads.  

A word from WellBe&Co

This blog was written by WellBe&Co in collaboration with RunMalibu. RunMalibu is taking virtual running to the next level with their US-based virtual races hosted between 7th and 8th November 2021. 

November 17, 2020 Move Well Comments Off on DEBUNKING 7 COMMON MYTHS AND MISNOMERS OF RUNNING
Blueberry smoothie

BRAIN BOOSTING BERRY SMOOTHIE

DIFFICULTY: EASY

TIME: 5 MINUTES
SERVES: 1

This berry-blaster smoothie is packed with brain boosting benefits. Loaded with antioxidants, this smoothie serves as the perfect start to your day.

INGREDIENTS

1 small ripe banana
140g berry combo – blackberries, blueberries,
raspberries or strawberries. Or choose your berries of choice. Leave some extra to serve.
Apple juice or cold water. You decide.

METHOD

Slice the banana into your blender or food processor and add the berries of your choice. Whizz until smooth. With the blades going, pour in juice or water to get to the consistency you prefer. Toss in a few extra berries on top and enjoy. Pro tip – freeze your banana in slice beforehand for a thicker, colder smoothie.

 

DOWNLOAD YOUR BRAIN BOOSTING BERRY SMOOTHIE RECIPE HERE 

November 4, 2020 Eat Well Comments Off on BRAIN BOOSTING BERRY SMOOTHIE
TRAINING FOR RUNNING

CALLING ALL RUNNERS! THE BENEFITS OF STRENGTH TRAINING FOR RUNNING

Have you ever started running and then a few weeks later you find your body being consistently sore with niggles and possibly a potential injury? If you shouted ‘hell yes’ in your mind right now then this one’s for you!

Check this out: THE POWER OF MOVEMENT: INCORPORATING EXERCISE INTO YOUR LIFESTYLE

Whether you are getting into running or you have been running for years, it’s very important to incorporate strengthening exercises into your routine. Strengthening your glutes, hamstrings and core will help you prevent injury and set you up for success. Many of us are naturally more quad dominant when we run due to weak hamstrings and glutes from sitting all day at work. You may feel like when you run your glutes or hamstrings struggle to activate leaving your quads with most of the work. This will cause injury in the long run if you don’t give it some time and attention.

When it comes to strength training there are many benefits you can gain:

Running 101

Reduced risk of injury

A strong core and lower body will set you up for success. If you strengthen these parts of your body, you will be able to maintain a correct running form throughout your runs, reducing your risk of injury to your hips, knees, lower back and so on.

Many injuries form from muscle imbalances or weaknesses. Using strength training, you can treat theses imbalances or weaknesses and therefore avoid injuries altogether. Not only will you avoid the pain from injury but you will also avoid having to stop running because of an injury. This will leave you more motivated to continue running and it’ll help you form a consistent running habit.

Running becomes easier

Like anything else, if you run consistently it will become easier. Adding strength training to the mix will help speed up the process because if you strengthen the parts of your body that you are using when running your runs will feel easier and more doable.

Reduced fatigue

Strength training helps prepare your body for the stress it endures on a run. It will help your muscles perform for longer without getting tired. You will be more prepared to fight off those tough moments when you are running than before – avoiding cramping up or muscle fatigue.

Keen to get started with some strength training? Here is a gentle strengthening workout that you can do absolutely anywhere. 

Here’s a great read: 5 WAYS TO IMPROVE YOUR BRAIN FITNESS AND BOOST MOTIVATION

Runner’s workout

Workout:
• 1 min single leg glute bridge (each side)
• 1 min lying lateral raises (each side)
• 1 min bird dog (each side)
• 1 min lying clams (each side)
• 1 min plank hip dips
• 1 min single leg deadlift (each side)
*Complete each exercise back to back with little to no break. 1-minute rest between rounds*
3/4 ROUNDS

Happy Running!

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

Website: www.livelyfitness.co.za

Email: jessica@livelyfitness.co.za

November 4, 2020 Move Well Comments Off on CALLING ALL RUNNERS! THE BENEFITS OF STRENGTH TRAINING FOR RUNNING
MASTERING MEDITATION

MASTERING MEDITATION: HOW TO DEVELOP YOUR EMOTIONAL AWARENESS AND CULTIVATE MENTAL CLARITY

Between trying to balance a busy home life with the never-ending demands of the world of work, it can be hard to find time in the day to take care of your own mental health and well-being. 

That’s why, in this week’s blog, we go over our top tips for embracing self-awareness through regular meditation and developing better emotional wellness by taking time to practice mindfulness every day.

We also give you a go over a quick and simple, five-minute meditation session that is perfect for stress relief where you’re short on time.

What is meditation? 

Meditation is the habitual practice of training your mind to build better focus, redirect your thoughts and improve your own emotional awareness. This ancient wellness practise focuses on training awareness, attention, and compassion while trying to achieve a state of mental clarity and emotional calmness.

What most people don’t know is that there are actually many different styles of meditation, and each practice requires a different skillset and mindset. The two major styles of mediations include:

  1. Focused-attention meditation: 

This style of meditation aims to focus your attention on a single thought, object or visualization in order to clear your mind of any disturbances or distractions. This could involve repeating a particular mantra or focusing on a specific breathing pattern. 

  1. Open-monitoring meditation:

This type of meditation is all about broadening your awareness as a whole while taking in every aspect of your environment. The idea is to become more aware of the thoughts, feelings and sensations around you which you may usually try to suppress or skip over in the hustle and bustle of everyday life.

The benefits of meditation

Meditation is something everyone can do to improve their mental and emotional health, and the practice has been successfully used for many years to help people increase awareness of both their inner selves and their surroundings. 

Individuals who are able to effectively enter a meditative stage are able to use this practice to develop a more outlook on life, elevate their mood and improve their self-discipline – but research shows that the benefits of meditation extend past just basic self-awareness and a better sense of clarity.

Here are just a few of the ways in which developing a daily meditation routine will benefit you:

  1. It will reduce your stress and anxiety 
  2. It will calm your nervous system (since meditation has been proven to be a very effective way to bring your brain waves into a deeply calm and relaxed state)
  3. It will promote better emotional health and self-awareness 
  4. It will improve your attention span and concentration
  5. It will help reduce any memory loss 
  6. According to some research, it will help you manage symptoms of all kinds of conditions such as asthma, chronic pain, depression, high blood pressure, sleep problems and tension headaches.

MASTERING MEDITATION

Meditation basics 

How to manage your breathing 

Most people think that there must be a certain technique to breathing right when it comes to meditation but, in actual fact,  most meditation experts recommend that you allow your body to breathe naturally. After all, the whole point of mindfulness and meditation is to cultivate awareness and find a sense of peace.

That being said, there are a few tips and tricks that will help you hone your focus and really immerse yourself in that meditative stage. Experts recommend that you take several deep breaths before you start, as well as to focus on breathing in through your nose and breathing out through your mouth until you find a comfortable rhythm.

Keeping a clear head 

It’s completely normal to feel your mind wondering when you first start your meditation journey. The important thing to remember is that it will always take a bit of time to get comfortable with being alone with your thoughts when you first get started, and there’s no rush to achieve a certain level of clarity and stillness immediately. 

The reality is that meditation is not about stopping your thoughts completely. Instead, it’s about learning how to observe your thinking while managing feelings of restlessness and anxiety in order to find some stillness in the moment. 

Remember, there might be some setbacks along the way, but it’s important to recognize that this is just a part of your meditation journey. 

A quick 5-minute meditation routine for stress relief  

Gaining a new perspective when it comes to stressful situations can be as simple as dedicating just five minutes a day to sitting down and taking some time to improve your mindfulness through meditation.

The great thing about meditation is that it really can be done anywhere, and it doesn’t require any specialized equipment or space. 

How to get started:

  1. Find a place on the floor or at your desk chair to sit upright in a relaxed, comfortable position. 
  2. Take time to notice how you’re feeling and acknowledge any emotions or sensations that you may be experiencing at the time.
  3. Actively relax your body and feel the weight of it sink into the floor or your chair. 
  4. Take a second to notice your own breathing pattern and slowly breathe deeply in and out through your nose and mouth until you are comfortable.
  5. Now, take five minutes to sit in stillness and reflect. Remember to be kind to your wandering mind as you take on this new practice. 

While five minutes can feel like a short amount of time, taking a moment to separate yourself from the constant busyness and distraction of the world we live in today can dramatically improve your ability to cope with stress, increase your focus and improve your productivity — as well as enable you to be more fully present during the rest of your activities throughout the day.

Some other handy tips: 

If your work or home environment has too many distractions to allow for a peaceful, quiet surrounding, consider participating in a group meditation class over the weekend. This can improve your chance of successfully mastering meditation as you’ll have the guidance of a seasoned instructor to assist you during your learning journey, as well as the additional support of an entirely new community.

Alternatively, consider setting your alarm a few minutes early to take advantage of some quiet time in the morning. This may help you develop a more consistent habit and allow you to set the tone for the day so that you can tackle every task further with a more positive attitude.

Holistic, healthy living with WellBe

This November, we’re zoning-in on the theme of focus, mental wellness and mindfulness. 

Here at WellBe, we want to give you the right tools to strengthen your mind and your body and to start building a healthy balanced lifestyle for yourself.

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 life that is centred around healing, health and happiness. 

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

 

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

October 27, 2020 Eat Well Comments Off on MASTERING MEDITATION: HOW TO DEVELOP YOUR EMOTIONAL AWARENESS AND CULTIVATE MENTAL CLARITY
Fitness

THE POWER OF MOVEMENT: INCORPORATING EXERCISE INTO YOUR LIFESTYLE

We all know that incorporating exercise into our lifestyle is beneficial; but this does not change the fact that many of us do not feel motivated to be active. Exercise starts off as a discipline, that eventually turns into a habit. Initially it can be challenging to stick to your routine, but the more you commit, the easier it becomes. In this article we explore the benefits of living an active life and we explore the different kinds of exercise to help you find the type of exercise that will best serve you. 

Benefits of Living an Active Life 

Exercise has both physical and mental benefits. Not only does it build muscle, maintain weight, or encourage weight loss, but it also affects our brain positively: 

Brain Benefits 

  1. Reduces stress
  2. Improves memory 
  3. Reduces depression (increases serotonin) 
  4. Lowers anxiety 

Physical Benefits 

  1. Lowers risk of chronic diseases (heart disease, diabetes)
  2. Lowers blood cholesterol and blood pressure
  3. Develops stronger bones and muscles 
  4. Assists with weight loss 

Read more: TIRED OF FEELING LOW? 4 LIFE CHANGING HABITS TO BEAT THAT AFTERNOON FATIGUE

Exercise has numerous benefits for our overall health, and one way to maintain your exercise regime is to find a type of exercise that you enjoy. Trying to commit to something you hate is a lot more challenging and increases your chance of giving up. 

Get Fit

Types of Exercise: Finding your Niche 

Exercise should be a lifestyle, not an event. It is therefore important for you to find an activity that you enjoy – this way, exercise becomes something you look forward to, rather than something that you do because of a specific outcome e.g. weight loss. 

There are many types of exercise, and depending on your interests, availability, and access, you may opt for different forms: 

 

  • HIIT Training

HIIT training stands for High Intensity Interval Training. It alternates between short intense anaerobic exercise with less intense recovery periods. For example, TABATA, which is 20 seconds on, 10 seconds rest interval. It is great for individuals who only have 30 minutes to squeeze in a training session. It is a form of cardio training and is effective in burning fat and calories. 

  • Cardiovascular Training 

Cardiovascular training is any type of exercise that leads to a sustained rise in heart rate throughout the exercise duration. For example: swimming, running, and cycling. This type of exercise is generally sustained for a longer period of time than a HIIT workout. 

Here’s a great read: 8 PRACTICAL TIPS FOR WORKING OUT AT HOME – GETTING MOTIVATED AND GETTING MOVING

  • Yoga 

Yoga is a form of neuromotor training – it involves balance, agility, and coordination. It is important to improve posture, decrease risk of injury and reduce stress and inflammation. Yoga is a great way to build muscle and it is less intense on the body than activities such as running and HIIT. 

  • Gym classes 

A lot of individuals benefit from exercising with others. When it is a social event, they are more likely to commit and enjoy themselves. Gyms offer numerous classes such as spinning and Zumba which allow for an interactive exercise routine. 

  • Pilates 

Pilates is a low-impact activity that focuses on flexibility, muscular strength, endurance movements and core strength. It emphasizes proper postural alignment, core strength and muscle balance.

  • Team Sports

Many people enjoy exercise when it is in the form of team sports. Joining a hockey team or soccer club creates a community and your commitment to the sport increases. The enjoyment of the game is the primary focus and the health benefits are secondary. It becomes a social activity and often not seen as a challenge like going for a run alone. 

As you can see, there are numerous ways to reap the rewards of exercise and any form of movement is better than none. Remember, exercise should be a part of your lifestyle, not an event. It is therefore important for you to find an activity that you enjoy – this way, exercise becomes something you look forward to, rather than something that you do because of a specific outcome e.g. weight loss. 

October 6, 2020 Think Well Comments Off on THE POWER OF MOVEMENT: INCORPORATING EXERCISE INTO YOUR LIFESTYLE
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
Boost Your Mood

TIRED OF FEELING LOW? 4 LIFE CHANGING HABITS TO BEAT THAT AFTERNOON FATIGUE

It’s normal to start feeling your energy levels drop throughout the day. Most tend to feel sluggish, fatigued and slow by early afternoon. The good news is that there are some small but really effective practices that you can put in place every day to renew your energy. 

That’s why, in this week’s blog, we give you our top helpful, healthy habits that will 

reignite your energy levels and re-energize your mind and body so that you can be your most productive self every day.

Energy-boosting habits 

A lack of energy could significantly affect your ability to perform basic daily activities, as well as noticeably affect your productivity at work. That’s why it’s really important to identify the source that’s draining your energy and develop small changes in your everyday habits to fix this. So, here are our top pick-me-up tips that are proven to work:

1. Pay attention to how you fuel your body

Eating clean isn’t just about looking good. Remember, the food we put into our body acts as our primary energy source for the day. The fact is that not all foods will fuel your body equally. The type of food you eat in particular plays an essential role in determining your energy levels during the day. The right food contains nutrients that could help increase your energy levels and better maintain alertness and focus throughout the day.

After all, nutrition is the key to a healthy mind and a healthy body. So, it’s only natural that heart whole-foods will equip you with a long-lasting energy source, while refined, junk-foodie meals will leave you feeling unfulfilled and sluggish.

For example, a simple banana could be considered a superfood when it comes to boosting your energy and alertness. It’s an excellent source of complex carbs, potassium, and vitamin B6 – all of which can help boost your energy levels. These essential minerals and vitamins are all needed to keep your energy and your immunity strong. 

2. Sleep. Sleep. Sleep

The reality is that we just can’t function at our full capacity without having an optimal number of hours of sleep every night (most experts say that’s around 7 to 9 hours a night). That’s because sleep is the key ingredient when it comes to keeping us healthy and functioning well. Sleep lets your body and brain repair, restore, and re-energize itself every night, so that you wake up refreshed and ready to tackle a new day in the morning.

Mounting evidence even suggests exhaustion and sleep deprivation can severely impede your productivity, with one study of 4,188 workers citing that those who didn’t get enough sleep every night had “significantly worse productivity, performance, and safety outcomes”at work.

Not only that, but individuals who fail to get enough sleep every night are also more prone to depression, weight gain, lower immunity and impaired thinking. So, maybe it’s a good idea to skip that last episode of Nailed It tonight and turn the lights out early. 

3. Drink more water

If you’re dehydrated, the chances are you’ll have far less energy than those around you. Simple things such as staying awake at your office desk or making good on your promise to go to the gym after work might seem impossible, and strenuous exercise will seem like a mountain of a challenge.

Many studies have shown that dehydration lowers energy levels, impedes athletic performance and causes individuals to feel sluggish and off their game throughout the day. 

That’s why drinking water is the ultimate health hack. Upticking your water intake will not only renew your energy levels, but it will also improve your memory and mood, increase your weight loss and give your skin a healthier glow.

Boost Your Mood

4. Boost your mood

We know that sometimes your day can feel like it’s super-packed, not-stop busy. It might feel like you don’t have a single moment to spare to eat, sleep or breathe. That’s why it’s important to make the most of every hour in the day and develop habits that will help you to be as productive as possible. 

Taking an hour out of your day for self-care might seem counterintuitive at first. It’s difficult to allow yourself to step away from your work when there’s competing deadlines and clients emailing you 24/7. But it’s time to lose the guilt and make way for your own self-care every day.

By simply devoting an hour a day to any activity that will help will boost your mood, you’ll end up banking more productive hours in the long run. Studies show that self-care improves productivity and helps to break the cycle of feeling overwhelmed, exhausted and disinterested in your work.

Start by committing to waking up early in the morning to meditate or go for a run, or set aside an hour in the afternoon for any type of exercise, meditation, yoga. Even just a stroll outside will help change the way you tackle the day and renew your motivation for the tasks ahead of you. While it’s not always easy to implement new habits (some say it takes up to 21 days of repeating a habit for it to stick) it will be well worth it in the long run.

Staying energized with WellBe 

Here at WellBe&Co, we believe that better health starts with better habits. That’s why we’ve introduced our 12-week body reboot training guide to give you a step-by-step roadmap towards living a more happy, healthy and energy-filled life. This workout and training guide is the best way to boost your energy, get those endorphins flowing and help you stay more motivated everyday.

You won’t find any excessively restrictive, bogus claim, too good to be true fad here. Our mission is to debunk these many false health and fitness myths and help empower people to live at their best life, on their own terms.

When it comes to eating clean, we’ve got you covered too. Our nutrition and recipe guide will equip you with the most up-to-date nutrition, training and supplement advice tailored to your individual needs, goals and personal preferences. View your plan, track your progress and stay motivated by using our downloadable WellBe Health App.

Pssst: Did you know that, if you buy both guides together in the month of September only, you’ll save R150. You’ll also save an additional R100 when purchasing both plans together if you use the promo code WELLBE100. Isn’t that great?

So, what are you waiting for? Become a proud member of the WellBe family today to start making lasting changes, one habit at a time.

 

September 15, 2020 Think Well Comments Off on TIRED OF FEELING LOW? 4 LIFE CHANGING HABITS TO BEAT THAT AFTERNOON FATIGUE