PRACTICAL HACKS TO HOLISTIC HEALTHY LIVING: HOW TO CREATE A SUSTAINABLE LIFESTYLE YOU LOVE

A little bit about me

First off, Hello! My name is Jessica Thiels AKA The Lively Fitness Girl.

I am a holistic health and fitness coach with a heart full of passion to help people create a beautifully balanced lifestyle that is sustainable and realistic. Since I was a little girl I always had a lot of energy. You would always see me jumping around and moving around. I never wanted to sit still and I would get bored super easily – sorry parents LOL!

I found myself naturally leaning into sports, specifically running. I loved the challenge of it and I love how it made me feel – unstoppable, strong and free. As I got older, I got very good at running in High School and then I naturally started going to gym and discovering new ways to challenge myself. After studying a BCOM at University, I realized very quickly that I’m not cut out for the corporate environment so I went ahead and studied a Personal Training Certificate and Group Instructing Certificate at FitPro. I then decided I wanted to further my knowledge, so I got a health coaching certificate through the Institute of Integrative Nutrition which qualifies me to guide my clients to create a holistically healthier life – from exercise and nutrition to relationships, career, and spirituality.

With a couple years of experience working as a Health and Fitness coach – I couldn’t be happier with the path I chose to help people create and live the lives they deserve.

Let’s talk about you!

Anyways, enough about me! Let’s talk about you. How are you doing right now? Are you constantly hopping on and off diet and exercise plans? Are you restarting every Monday after binging on the weekend because you were too restrictive during the week? Are you feeling like you can’t stick to anything and you can’t seem to find balance?

Listen, I TOTALLY feel you. We’ve all been there. All of a sudden becoming too restrictive and too hectic can cause you to resent the whole process and journey of health and fitness. Yes, if you have goals you want to reach you do have to make certain sacrifices but if you are trying to create and maintain a sustainable healthy lifestyle, becoming overly restrictive will make you hate the process and turn back to your old habits.

The goal is NOT to feel like you need to consistently restrict yourself or start again every Monday. The goal is to create a lifestyle where you have balance. Where you feel good about yourself all of the time! Trust me, I know it’s easier said than done but what I do know is it is 100% possible. Starting small, celebrating yourself along the way and keeping it simple is a fab place to start!

The health hacks you’re after

Let’s dive into it! Here are a few tips to get you to start building a healthy balanced lifestyle for yourself:

1. Start small

Don’t go from zero to hero, it never works! Being super restrictive isn’t sustainable over a long period of time. Focus on creating small changes or small healthy habits that will become the building blocks to an overall balanced lifestyle.

2. Move your body

We all know that after getting some form of exercise you feel more positive and productive. Set a routine and ensure you move your body or exercise for at least 30 minutes every day – whether it be the morning, afternoon or evening. Also be sure to find something you enjoy and stick with that! Any form of exercise will do.

3. Work on your mental health

This is SO important. Often, we are focusing far too much on diet and exercise that we don’t even check up on our mental health. Just like you need to make healthy decisions everyday with regards to diet and exercise you need to do the exact same for your mental health.

Take some time in the day and check up on yourself, make some time for meditation, journaling and breathing. If your mental health is not in check it will directly affect everything else in your life. Make this a priority!

4. Fill your fridge with yummy goodness

No, this doesn’t include just kale and broccoli.

I’m talking about filling your fridge and pantry with a variety of fresh wholesome foods that will make you excited to eat your meal. Start learning some new healthy, tasty and quick recipes – there’s millions on Google. Being healthy doesn’t mean missing out on yummy food it means learning how to cook and create healthy yet tasty meals.

5. Have healthy snacks available always

Guys, full disclosure: I’m a snacker myself and if there’s no yummy fruit available or something to grab I will always feel like I need to have something sugary or salty to fill the hole.

Have fruit, nuts, natural health bars/protein bars etc. available to you to avoid grabbing the wrong things.

6. Drink water

No but really drink water. Most of the time if we haven’t drank enough it causes us to snack unnecessarily.

7. Get some good shut eye

Guys, sleep is so important. I know it seems like a basic thing but often we stay up too late working, fiddling on our phones or watching too much TV instead of trying to wind down for good quality sleep. In order to do this, you need to make sure you have a good night-time routine! 1 hour before bed, start slowing things down and preparing for at least 8 hours of sleep. If you don’t get enough sleep it will affect how you function during the day and it will affect the choices you make during the day.

8. Treat yourself

What a lot of us try to do is cut out absolutely everything we like and then hope for the best. Becoming too restrictive like this can cause us to then have a huge binge day because you’ve restricted yourself far too much. You can still have the foods you love but in moderation. Try not to get into the habit of creating a ‘cheat day’ because this mostly leads to us over doing it and feeling super sick and angry with ourselves. Have a chocolate, have a pizza etc. but then continue with your normal meals and routine thereafter.

9. Listen to your body

What is your body asking for? Sometimes your body might need you to slow down a bit and this is when you need to listen. Not every day are you going to feel like an intense workout session. Maybe sometimes your body needs something more chilled like stretches or yoga. This is a huge part of creating a balanced lifestyle because not every day will feel the same. So, tailor your day to day to what your body needs. And no this doesn’t mean giving into laziness or giving into excuses. It means changing things up when your body genuinely needs some TLC.

The bottom line

If you are trying to feel good, then let’s start by saying hell no to quick fixes! Learn that nothing worth having comes easy – you need to put in the work and make the changes. After all, nothing changes if nothing changes, am I right? 😉 If you make consistent healthy decisions every day you will quickly start to form a new routine and new normal for yourself. This new normal is the balanced lifestyle that you deserve to live. Something that will be sustainable throughout your life.

Realize that there is no destination to health and fitness. It’s a journey and it’s your journey! Enjoy the ride.

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

Website: www.livelyfitness.co.za

Email: jessica@livelyfitness.co.za

September 8, 2020 Jessica Thiels Eat Well Comments Off

APPLE GINGER BEETROOT SMOOTHIE

Difficulty: Easy

Time: 10 minutes

Serves: 4

This smoothie is a delicious and healthy way to cleanse your body with no refined or added sugar and no dairy. Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. In our opinion, nothing ‘beets’ this healthy start to your day!

Ingredients

1 beetroot (fresh and uncooked) with stem removed, washed, quartered
1 apple cut into quarters
1/4 cup carrots tops removed, washed, loosely chopped
1/2 cup baby spinach rinsed, drained
1 Tbsp ginger peeled
1/2 cup ice cubes
Water as needed to change consistency: Add enough water to reach the surface of produce and ice

Method

Blend and enjoy!
Serve immediately; or you can store in the freezer and thaw up to one hour before drinking.
For an extra sweet touch, add sweetener of choice.

DOWNLOAD YOUR APPLE GINGER BEETROOT SMOOTHIE RECIPE HERE

September 3, 2020 Gemma Oberholzer Eat Well Comments Off

HOW TO SNAP OUT OF AN EXISTENTIAL CRISIS AND EMBRACE LIFE’S UNCERTAINTIES

After a long and stress-filled year, most of us are looking for new ways to welcome some sunshine into our lives. While the thought of change can be a source of anxiety for many, in this week’s blog we’ll show you how to embrace times of uncertainty with confidence and meet unexpected changes in your life with a strong mindset and positive outlook.

What is an existential crisis?

Most people will experience feelings of anxiety, depression, and stress at some point in their lives, but when these emotions lead to greater feelings of despair and cause you to question your place in life or in relation to others around you, it can be a sign that you’re slipping into an existential crisis.

This feeling of unease about the purpose of your life is often related to losing your sense of safety and security when you face unexpected or extreme changes in your life.

Embracing uncertainty

At WellBe&Co, we know that being surrounded by external stressors and anxieties can make it difficult to redirect your thoughts and introduce positivity in your life. With all the stress and despair that we as a global society have faced this year due to the coronavirus pandemic, it’s important to find ways to embrace some uncertainty in your life so you can better focus on your own healing, health and well-being.

After all, the start of spring signals a time of change. That’s exactly why, in this week’s blog, we want to give you the ultimate guide to spring cleaning your mind and refreshing your approach towards unexpected periods of change in your life.

Here are out top four tactics for overcoming existential anxiety:

1. Rethink your approach

What better way to start off the new spring season than to reassess your attitude towards life? Embark on a healing journey towards improving your mental well-being by finding the motivation to change your mindset and embrace some of life’s more challenging uncertainties.

The key is to watch the thoughts that you feed your body. You can’t control everything, but you can control your language and the words you use. Approaching situations with a negative mindset and labeling challenges as “difficult” and “impossible” – or even dismissing your day as a “nightmare” or “the worst day ever” – is not going to help your situation.

Remember, the thoughts you express throughout your day will manifest into your life experience. That’s why the goal is to always acknowledge your feelings, but to work on controlling the way you react to them better.

Start by acknowledging that you have full control over the stories you tell yourself, and recognize that you are able to deal with these uncertainties with a renewed sense of optimism and confidence.

2. Set clear goals

When you set clear goals for yourself, it helps to reduce your stress about an unfamiliar future and, when done correctly, it becomes the vehicle that will drive you forward to achieve your ambitions. Finding the right motivation to accomplish your goals will give you a greater sense of purpose and certainty when it comes to your future and reduce some of those existential anxieties.

Goal setting also serves as a measurement of your progress, giving you the right fuel to continue your journey towards building your desired future. This growth mindset will make your fear of change seem a little more manageable as there will always be a clear end-goal that you can return no matter what uncertainties you encounter.

3. Meet unexpected changes with confidence!

The key to embracing uncertainty with confidence is to accept that change is natural, and that we can’t fight it or resist the forces pushing us towards a new path.

The one thing most of us are still yet to realize is that there is absolutely no progress to be made by worrying about this change. More than anything, meeting change with confidence is about assuring yourself that you can handle any difficulty that you may face.

In her book, The Positive Power of Negative Thinking, Julie K. Norem discusses the concept of defensive pessimism. The idea is that, instead of worrying about the future, you consider the worst case scenario and calmly plan how you’d handle these tricky situations. Instead of obsessing over uncertainties, you can manage your anxiety logically, knowing that you have the ability to adapt.

4. Embrace the idea of many possibilities

When experiencing an existential crisis, our minds often trick us into believing that fear and apprehension are the only natural responses to unfamiliar situations or unexpected changes in our lives. This prolonged negative state of mind can often cause us to think that a change in our expected path is a threat to our security or stability.

When we deviate from our expected future or immediate life plan, we often see this as a personal failure – but that’s far from the truth. Being open to new and unfamiliar territory can actually open unexpected doorways and opportunities for growth that you may never have even dreamed of.

The biggest mistake that most people make is letting feelings of uncertainty or unease overwhelm the potential to grow or learn something new. Embracing the idea of new possibilities that come with change will help you to become mentally bulletproof towards life changes or unexpected upheavals in the future.

Self-care with WellBe&Co

This spring, self-care is on the agenda. That’s why our team at WellBe&Co want to help you take a break from your daily anxieties and take time to put your mental and physical health first.

We know that coping with the anxiety surrounding future uncertainties can be difficult, but this spring season we want to encourage all our loyal readers to be kind to themselves and take time out of their day for self-care. After all, changing your mindset and developing a new attitude towards life starts at home.

This spring we want to motivate you to get up and get moving with our better body blueprint training guide! Dedicating time towards physical exercise and self-improvement is an essential part of snapping out of your existential crisis, staying motivated to reach new fitness goals and creating a renewed sense of purpose in your life.

We also know that it’s easy for all these external stresses to sap your emotional energy. That’s why we want to encourage our readers to take time out of their day to work on their mental healing and start their journey towards living a more mindful life.

Check out our website every week for our informative blog posts about mental health, nutrition, physical well-being and staying motivated to maintain a more optimistic outlook towards life.

September 2, 2020 Gemma Oberholzer Eat Well Comments Off

EMPOWERING WOMEN IN THE WORKPLACE: 5 WAYS TO CREATE A MORE POSITIVE WORKPLACE CULTURE

In today’s business world, leaders can’t afford to underestimate the importance of empowering women at work. From driving innovation to boosting a corporation’s profits, the value of having strong women in the workplace is undeniable. That’s why, this women’s month, we discuss the five most important tools to help organisations everywhere strengthen their female leadership and direct the conversation towards creating a more positive workplace culture.

What is “workplace culture”?

Workplace culture is a product of individual factors that come together to create the every-day environment in an organisation. Think of it as the character or personality of your organization.

Essentially, the space in which we work is shaped by a collection of the values, attitudes, priorities, workplace practices and the type of leadership in the organisation.

Creating a positive workplace culture

The biggest mistake most organizations make is that they let their workplace culture form organically without first defining a specific culture or environment that they hope to create.

However, no matter how big or small the organisation, every business can take gradual steps to start making their workplace a space that encourages and empowers women, and one that is mindful of creating new practices that support female career advancement.

1. Amplify the female voice

In an interview with BBC News, Facebook’s VP, Nicola Mendelsohn, noted that women’s voices are often overlooked in the workplace, saying that “Women get interrupted a lot, or people talk over them. I think there is an element that happens in the workplace where we actually condition women not to speak.”

That’s why it’s essential that organisations encourage open dialogue in the workplace. By providing opportunities for women to have their voices heard, your organisation can help women to educate the rest of the office and allow them to begin to form the type of workplace culture that they’d like to see themselves.

In practice, your organisation can offer workplace training on topics such as implicit bias, inclusion and diversity. Some employees may have never heard of these topics before, let alone critically analyzed them in the workplace. This is a great way to continue to bring the experience of women in the workplace to the forefront of the conversation.

2. Listen and learn

Creating a positive workplace culture is about allowing women to express themselves openly, without fear of judgement. One of the main ways workplace environments can be damaging to female employees is when men in leadership positions try to discredit female voices using tactics such as “tone policing” or by “derailing” the conversation.

This is basically when men try to take focus away from real issues female face in the workplace and put it on the way they choose to express this issue and the tone of voice they use. At its core, this suggests that women have to distance themselves from their emotions in order to be heard, and it allows men to define the terms of the conversation.

That’s why it’s absolutely essential that leaders openly acknowledge their female employees’ experiences in the current workplace culture rather than dismissing the conversation out of fear of criticism.

3. Encourage female leadership

Promoting strong, deserving women to prominent management roles is a great way to create a more positive workplace culture. It also sets a valuable precedent that says, “Yes! Women can hold leadership positions in our organization.”

Gender diversity in the workplace is an essential factor in creating positive results such as bringing in new perspectives, making firms more productive and widening the talent pool. It also tends to signal a more attractive work environment and a positive workplace culture to other potential female employees.

Diversifying management and ensuring female representation also gives women the ability to provide valuable input when it comes to important decisions about the organisation’s policies and practices that will affect the day-to-day lives of every female at work.

4. Equal wages for equal work and experience

It’s only natural; we all love to be rewarded and recognized for good work. In fact, one of the leading factors encouraging motivation in the workplace is something called the Incentive Theory of Motivation.

According to leading psychologists, most people work harder and stay at higher levels of motivation when they are inspired by external reinforcements such as the possibility of promotion, higher wages and an opportunity for growth.

Equal pay is one of the most important parts of creating a space where employees feel valued. Women can’t thrive in the workplace or reach their full potential if they feel that the strengths they bring to the workplace are not recognized and that they are not equally rewarded for their contribution to the team.

5. Support professional development

Creating a safe and open relationship with female employees in the workplace is a real sign of progress, but it’s also important to go a step further and actively provide opportunities for women to grow their skills and enhance their professional development in the workplace.

For example, by creating a mentorship programme for women in the organisation, female employees can shadow other women in leadership roles and build relationships with strong female examples. For most women, seeing another woman in a position of authority is empowering and encouraging, and it is also crucial for better career advancement and professional development within the company.

Your organisation could also consider offering female employees the chance to attend conferences or workshops relevant to the leading practices in your industry. It’s a great way to help them gain some practical experience while developing the skills needed to move up in the organisation. This could be anything from funding external skills development courses to offering leadership training programs which will equip them with the tools to jump-start their career.

Women at WellBe

WellBe&Co strives to empower women by helping ladies everywhere to become their happiest, healthiest selves. WellBe is a corporate wellness company that specializes in easy-to-implement, lifestyle-focused nutrition, training and health solutions.

We know that no two women are alike. That’s why we provide nutrition advice, training programs and supplement advice tailored to your individual needs, goals and personal preferences.

Our WellBe family believes that women who support other women should be every organisation’s ultimate goal. So, if you’re feeling a little unmotivated, simply join our WellBe Instagram community made up of prominent women in the fitness industry where we share daily tips, tricks and motivational messages so that we can all improve and grow together.

Follow our regularly-updated, informative blog posts for guidance on topics that deal with everything from workplace productivity to the art of living a more mindful life. And, while you’re at it, why not take a look at our simple set of recipes that will have you eating clean in no time?

Start the learning journey today and you’ll be your healthiest self both at home and in the workplace in no time.

August 5, 2020 Gemma Oberholzer Eat Well Comments Off

STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS

We know it’s hard to stay motivated, but it’s even harder to get your head in the game when you don’t have the right inspiration. False facts about what it takes to make your goals a reality could be sabotaging your self-improvement journey and preventing you from achieving your personal objectives in the workplace and at home. From the idea that money is the ultimate motivator to the strategy of playing the waiting game, this week we debunk the most common motivation myths surrounding success.

What are the top myths about motivation?

Myth #1: Visualizing success

Many people are told that if they can just picture themselves reaching their goals, they can achieve it. If you can imagine yourself as fit and healthy, or visualize the day that you finally get that sought-after promotion, then you’ll be one step closer to achieving success.

The reality: A lot more work goes into achieving your dreams than just imagining a victory. Simply visualizing success can be counterproductive and oversimplify your goal-attainment strategy. Remember, it’s always important to keep a positive attitude and strong mindset, but don’t let that overshadow the actual work needed to gear you towards where you want to go.

For example, many people may spend so much time visualizing getting fit and healthy that they never actually take the necessary, practical steps, such as tweaking their diet or starting to exercise.

Myth #2 Money is the ultimate motivator

For most people, money considerations seem to be at the top of the list when it comes to career choices and personal decisions. Many people still believe that the possibility of making money is the main incentive that encourages individuals to meet their targets and produce better work.

The reality: The motivation of money will quickly die out. If you place too much importance on financial gains, you may lose the passion you have for your work or for achieving that particular wellness or fitness goal you’ve been working towards.

This can leave you feeling more unmotivated than before. You’ll quickly find that your reasons for working so hard aren’t concrete, and if they don’t align with your personal goals and your own happiness, your determination to put your best foot forward will take a knock.

Myth #3 Nothing is more motivating than fear

Some people believe that fear can be used to ignite your work-drive and help you achieve your fitness, personal or work goals quicker. The fear of losing a job or a source of livelihood, or the fear of sickness and illness due to living an unhealthy lifestyle, may motivate many people to change their daily choices and work towards self-improvement.

The reality: Fear’s power is short-lived and its motivational push is only temporary. In fact, research shows that positive reinforcement is usually more effective than fear when it comes to building and maintaining motivation.

Over time, fear creates a stressful, unhealthy environment instead of a positive driving force which builds your self-esteem and provides encouragement as you achieve your step-by-step goals.

Myth #4 Overworking yourself

Many people glorify the idea of working too hard. Working all hours of the night, not getting enough sleep and juggling home and work responsibilities all at once is seen as a must-do for anyone worthy of achieving success and setting themselves above the rest.

The reality: Being overworked can drastically inhibit your performance and stop you from ultimately unlocking your full potential. Whether it’s achieving your dream job, reaching your ultimate fitness goal or excelling at a hobby, it’s important to maintain a healthy balance. Work hard, but remember to reward yourself with time off and a small treat every now and again.

Myth #5 Playing the waiting game

Many people believe that you have to wait for the exact right moment, pinpoint the perfect opportunity and wait for a specific inspiration in order to get motivated and start the journey to success.

The reality: Success is not about luck, and motivation does not come and go randomly. Staying motivated is a continuous process that requires constant thought and mind-maintenance every day. The key is to create your own motivation, don’t wait for it.

Sit down and make a step-by-step plan for reaching your goals. Find like-minded people to help you stay motivated. Why not join a fitness club or enlist the help of a professional society for better career advancement?

And don’t forget the most important part – always inspire yourself with small rewards for achieving every goal along the way.

Myth #6 Being smart makes up for motivation

Some people believe that being naturally smart or gifted means that staying motivated is not that essential. A lot of people rely on their intelligence alone to get them where they need to go and trust that they’ll achieve success regardless of the energy they direct towards finding inspiration and keeping themselves motivated.

The reality: Being gifted is not enough. Hard work and planning is a necessary tool for success. Researchers have actually found that intelligence is not always a good predictor of real achievement. However, with self-motivation strategies and your own passion driving you, you can never go wrong.

Myth #7 Only some people are real “go-getters”

Some people believe that you are either born to achieve great things or you aren’t. Often people will describe someone as a born “go-getter” – someone who can achieve anything they set their mind to and is naturally gifted when it comes to paving a path towards success.

The reality: having the right attitude and developing a strong work ethic takes time, and there’s no use being hard on yourself if this requires a bit of practice. People don’t automatically have a strong motivational streak or lack one.

It all comes down to your own passion for achieving your goals. The effort you devote to bettering yourself everyday and the small steps you put in place make you that much closer to reaching your goal every time you leave your home or office.

Key Takeaways

There is no one-step trick to finding motivation. Staying motivated is a constant process and it can’t be achieved overnight.
Hard work, a balanced lifestyle and strong incentive for achieving your goals outweighs any quick-fix motivational strategy.
Finding your own personal inspirations and having a strong commitment to your goals can be the biggest deciding factor when it comes to staying motivated for the long-term or losing your enthusiasm over time.

Still in need of some inspiration? Check out our Instagram page for some motivation magic. Our daily posts will give you the encouragement you need to pursue your goals, discover new health hacks and stay motivated everyday.

If you’re looking for any more friendly tidbits of advice, you can also take a look at our helpful blog page that discusses the most up-to-date health and wellness developments as and when they happen.

July 7, 2020 Gemma Oberholzer Eat Well Comments Off

INTUITIVE EATING – COULD IT BE THE ANTI-DIET PLAN FOR YOU?

By Andrea Bursey

In this day and age, we are bombarded by so much information about different diet plans and often, unethical ways to drop weight quickly and reach your goals, including miracle weight loss pills, slimming coffees and teas and starvation diets. The amount of pressure is simply overwhelming. If you are feeling swamped by all of the content out there and not sure which way to turn, which diet plan is best for you and how you can reach your goals, the best method for you might be to turn your back on diets completely and consider intuitive eating. In this blog, I explore what intuitive eating means and how you can adapt this way of eating.

What is Intuitive Eating?

Intuitive eating was developed by two dietitians, Evelyn Tribole and Elyse Resch, in 1995 as a non-diet approach to nutrition where you tune into and rely on your body signals for hunger and cravings to build a healthy and sustainable relationship with food. The basis of intuitive eating is that we are all born intuitive eaters, as we grow older, external pressures such as rules and restrictions around food shape us into building opinions around eating which may impact on the types and amount of food we choose to consume.

Focusing your energy on basing food choice and eating on internal cues like hunger, fullness and satisfaction can really retune your mindset and prevent you from feeling pressure to eat and think a certain way.

Why might Intuitive Eating be a better plan for me?

If you have tried every diet under the sun, and seen good results, but then as soon as you go back to normal eating you end up straight back where you started, this might be the non-diet diet for you. Restrictive diet plans may result in an all-or-nothing mentality where if you’re sticking to the plan you are on track, but as soon as you reach for a chocolate chip cookie, you may as well just eat the whole box!

Meal plans or diets that demonize certain foods and food groups have been found to result in bingeing which, in turn, can throw you off completely and put you in a bad space mentally. Intuitive eating relies on your internal hunger and satiety signals and allows you to eat whatever you like, whenever you like, without feeling guilty. The important part of intuitive eating is to understand your internal cues, make peace with food and honour your hunger levels.

Principles of Intuitive Eating:

Reject the diet mentality
Honour your hunger
Make peace with food
Challenge the food police
Respect your fullness
Discover the satisfaction factor
Respect your body
Incorporate exercise
Honour your health through gentle nutrition

Simply put, intuitive eating is not a free-for-all eating method but rather a guide to understand your body and cues to eating. It is about building a positive, mindful, and healthy relationship with food and your body to reach a place where you are happy and comfortable with food and eating.

While you’re here and we’re on the topic of food, check out these recipes:

Nut Butter Banana Smoothie

Lemon Garlic Baked Salmon

Until next time,

Andy

May 19, 2020 Andrea Bursey Eat Well Comments Off

REAL TALK: HOW TO HANDLE UNEMPLOYMENT ANXIETY AND MASTER HEALTHY COPING HABITS

It seems that almost every week there’s a new wave of complications to manage in the wake of the coronavirus disruption. We’ve all been put to the test and felt the impact of this change in different ways. For a lot of people, it’s required the ability to face challenges that they never could have imagined just a few short weeks ago. Perhaps one of the worst knock-on effects of this disease is the effect it has had on unemployment and what it’s done to our livelihood.

With the growing unemployment rate, a lot of people have started to feel helpless and hopeless. At WellBe we want to let you know that everything is going to be okay. In the midst of these ongoing anxieties, we’ll give you the tools to help you to maintain a strong mindset and focus on your health. Using this coping guide, you’ll be able to take the necessary steps to come to terms with job loss and figure out your next best move.

6 ways to deal with unemployment

First, keep in mind that this is a chance for you to adapt and overcome this adversity rather simply choosing to throw in the towel. Below we’ll give you the best advice for how to deal with the disappointment of job loss, as well as some handy techniques for maintaining your inner peace and keeping your mental energy strong during this more-than-difficult time.

1. Be mindful and manage your anxiety

Loaded words like “pandemic”, “lockdown”, “unemployment” and “crisis” are a new constant in our everyday lives. These topics are discussed on the news, on the radio, and seem to be the overhanging topic of conversation in most of our daily interactions. As these negative connotations increasingly become a constant presence in our environment, there is much more room for negativity, hopelessness and anxiety to sink in. Especially now, with the added pressure of losing what once seemed like a totally secure job, this type of constant negativity could really hamper your mental health.

Of course, you’re allowed to feel apprehension and greater amounts of stress (that’s only expected), but it’s important not to allow feelings of negativity to become the new norm. Intentionally making the effort to create a healthy, stress-free space and manage your internal anxieties every day is vital. This will also help you achieve a better headspace to make the important decisions about your future and asses the next steps you need to take.

Making a conscious effort to find the good in everyday’s is also an important habit to form. We know that it’s not easy but that’s why we give you access to our helpful, regularly-updated blog. Be sure to check out this handy blog about finding positivity during a pandemic. Soon you’ll be able to look towards the future with a sense of possibility and new opportunity instead of apprehension.

2. Address the ego element

Aside from just the financial burden of job loss, a lot of the anxiety also comes from what we’ve called the ‘ego crisis’. For most people, a high portion of their self-esteem is linked to their own ideas of what defines success and achievement. That means that, for a lot of us, if we’re not breaking our backs to work 80 hour weeks, we’ve failed – but that’s simply not true! Now is the time to really introspect and think about what will give you purpose over the next few weeks. What are your main sources of happiness and in what areas of your life can you find peace and comfort? Is it work? Maybe not. Instead, it could be something that’s usually overlooked – your health, your family and your friends.

Another great way to fight the ego-trap is to also take the time to appreciate your own qualities that you may have never stopped to acknowledge before. That could be your amazing sense of adventure, a strong work ethic or even something as simple as your sense of humour. Acknowledging those things can help you practice self-love and give you better tools to maintain your mental health. If you need a little more guidance, check out this blog for ideal activities that will help you maintain a positive self image.

3. Keep Perspective

Guilt and anxiety are common feelings most people experience when they first lose their job. It’s easy to blame yourself or think that you did something wrong, but it’s time to give that unemployment guilt the axe. Putting the blame on yourself will only make the situation that much harder to deal with.

Please remember that it’s okay to share this struggle with others. It may seem as if the world is collapsing around you, but it’s important to remember that you’re not alone in this. Lean on your friends and family for support. Let them know any troubling feelings or frustrations you are experiencing. Most importantly, keep in mind that none of this is your fault. Due to the coronavirus outbreak, it is predicted that over 1.6 million jobs will be lost in the country in 2020. That number alone provides some perspective as to how far-reaching the consequences of this pandemic are. That’s why you have to keep your head straight and remind yourself that this will not last forever and that a set-back does not mean a game-over.

4. Direct your energy towards healthy living

If you love exercise, put your energy and focus towards developing that passion. Devote some time everyday to trying new routines and find new ways to push yourself. First establish a realistic fitness plan and adapt your training and exercise routine from there. Another helpful tip is to try to use this time to tackle those hard-to-break unhealthy eating habits. Take the plunge – completely clean out those cupboards and chuck away all the harmful sugary foods and snacks. Try to prepare a meal plan to keep yourself on track every day and mix things up by checking out some new, healthy recipes. If you want to try your hand in the kitchen, give this lemon garlic baked salmon recipe a go.

It’s also a great idea to take at least 30 minutes a day to spend on you-time and try to self-reflect. Find a peaceful place and read a book. Being alone in a quiet space is a great way to get in touch with your body and yourself. If something like meditation has never appealed to you, check out these 8 mindful alternatives to meditation.

5. Rethink your goals

This is a chance to reassess your life, your goals and where you’d like to go from here. Be sure not to confuse uncertainty with negativity. Maybe you have a secret knack for management and some killer people skills but human resources is never something you’ve considered before because you were so entrenched in your old job?

There are countless fields and new opportunities, and now you have the ability to actually devote time and energy to learning new skills in a way you never could before. Take some time to figure out your passions. Take a short course or higher certificate online to build on your expertise and work towards a new career pathway. Through sites such as Shaw Academy, Alison and edX, online learning is more accessible and cheaper than it’s ever better before.

6. Spice up your CV

Especially if you have been working full-time for the same company over the last few years, it may have been a while since you dusted off your CV and gave it a revamp. Update your resume with any new valuable skills and experience you’ve picked up over this time. If you’ve created your own business, even better.

Put the knowledge you’ve harnessed to good use. Identify any transferable skills and make yourself as marketable as possible. It could be time to apply your expertise to a different field and try something new. Remember, try to be patient if you don’t get any immediate responses. You’ve got experience and that’s the golden ticket. Everything else just takes time.

WellBe’s got your back

At WellBe it is our personal mission to ensure that our customers receive the care and support we know they deserve. When everything else is going waywards, we know there’s one thing you can control – your health and your wellbeing. Your health is invaluable so now is the time to make lasting changes, one habit at a time.

If you need that extra motivational push, check out our Instagram page – comment, ask questions, let us know how you’re feeling and we’ll get back to you as soon as we can. If you’d like some more information about our health hacks, wellness advice and fitness tips, feel free to contact us. We’ve here to share honest knowledge and personal experience about health and forming better habits for life.

May 12, 2020 Gemma Oberholzer Work Well Comments Off

FINDING POSITIVITY DURING A PANDEMIC: HOW LESSONS LEARNED DURING LOCKDOWN HAVE GIVEN US BETTER SKILLS FOR LIFE

A brief overview

These past few weeks have changed life as we know it, and this shift is one we’ve all felt, not just in South Africa, but across the world.

While the reality of this situation has been difficult to confront at times, there’s a light in all of this – the unbelievable way that people have responded to this chaos. There have been some incredible developments as people have surprised one another, made real gains with the lessons they’ve learned and formed habits that will last them a lifetime.

Rather than focusing on the things that are out of our control, it’s essential that we keep in mind the progress we’ve made instead. The power of positive thinking is vital, now more than ever. That’s why we at WellBe take some time to discuss the breakthrough habits people have harnessed during these last few weeks and all the small achievements we’ve seen come to light.

The 5 Most Important Lessons We’ve Gained

Even for the ultimate optimist, this pandemic has really put people to the test. Things such as a sense of security and structure in daily routine have most likely been disrupted and scrambled in several different ways. “Normal” may even seem impossible to return to at this point.

We know dramatic shifts like this can be strenuous and unsettling, but amidst this mix of emotions and confusion, we hope you see the good that can be found too.

The lockdown has given everyone an unsuspecting gift in all of this – the gift of time. People have been able to learn lessons that would have otherwise gone unnoticed in the rush of our daily lives. Now, we have no choice but to go back to basics, and to focus on what’s really important – our health, on our healing and our connection to our community and loved ones. Even if that does involve baking banana bread twice a week.

1. Health and lifestyle changes

If there’s one thing we tend to neglect when life gets busy, it’s our health. What we’ve continued to regularly and easily neglect has now been brought front and center, with all this newfound time to dedicate towards our wellbeing. There has been a need for a new list of priorities and personal health seems to be right at the top for many people during this pandemic.

While we never seemed to have a moment to spare before, for better or worse, everything’s changed. And so have people! Amidst all the chaos and distraction, we’ve been given the opportunity to care for our own physical and nutritional health, and we’ve taken that opportunity in stride.

Now, more than ever, people are making the effort to exercise, to try new recipes and to finally sit down and enjoy a hearty meal with their families. Healthy eating has even been shown to improve mood and mental health, which is why it’s a great thing to see during a time like this.

The most challenging part has been the self-discipline that all this requires. Yet people have surprised themselves once again. Throughout the lockdown we’ve seen more dedication than ever before. Everyday people across South Africa get up, get their gym clothes on and commit themselves to a full-blown, at-home exercise routine.

Not only have people started taking the time to learn how to look after their bodies and health, but they’ve enjoyed it too. Self-isolation has allowed us to form a strong foundation for our new routines, so that when the lockdown comes to an end, our healthy habits don’t have to. And if you have put on a few pounds during this lockdown period, then consider yourself one of the lucky ones. The important part of all of this is that we are focusing on our health and feeding our bodies with nutritional goodness, in whatever form that might come in.

2. Mental health and self-love

Self-love is the beginning of every health and fitness journey.

If you don’t feel good about yourself, it’s hard to feel good about the healthy habits that you’re forming – and even harder to make them stick. Luckily, there have been more and more people trying to use these last few weeks to self-reflect, relax and discover the ins-and-outs of maintaining mental health.

Despite the pressure of feeling closed-in and stuck in one space, we’ve seen people adapt remarkably and turn the situation around, instead using this time to care for their own mental health and their own healing.

There have been countless people who have taken to meditation, yoga and practicing healthy sleeping habits in order to rediscover the lessons of self-love that may have been lacking in their daily lives before. After all, number six on the self-care 101 guideline is meditation. The importance of small, daily activities like this is unexpectedly helpful in guiding us on our path to self-improvement.

Sometimes, we tend to see self-care as being selfish, and not as a top priority in our full-of-stress lives – but it’s actually the opposite. It may have taken a pandemic but, finally, we’ve seen people stop, catch their breath and focus on self reflection, mental health and healing.

3. Hygienic habits

It’s taken until now, but we’re finally seeing people become aware and intentional when it comes to personal hygiene. The changes are amazing and daily behaviour has slowly shifted towards enforcing these healthy habits.

People are taking care to sanitize their hands, cough into their elbows and wash their hands properly – something that has been surprisingly lacking before. Hopefully, when all of this is over, some of the hygiene habits we’ve picked up in order to protect ourselves during the pandemic will stay with us.

4. Transforming technology and working from home

Zoom. Netflix Party. Touchless payment systems. The sky’s the limit. Companies and small businesses across the globe have adapted to this new way of functioning, and the developments in every-day technology have showcased some unexpected examples of great innovation.

Who would have predicted that a ten-person video chat with coworkers would become the daily norm? As people have started adjusting to working from home, they’ve become more willing and able to try out different methods of communication and have adapted to new forms of technology. Even some of the elderly folks and grandparents have started to discover the joys of using Facetime (here’s looking at you, gran gran). Universities and schools have made the big leap and committed to transforming their teaching to make lessons available online.

We’ll find ourselves returning to a world more open to alternative approaches to work, learning and communication – and hopefully a bit more tech-savvy too.

5. Connection and community

Throughout South Africa people seem to be focusing on the same fundamental things in their lives – health, family and connection to community.

We’re learning how to stay in touch with their friends and families, no matter what the distance in between us may be. Support networks and connections are becoming more important than they’ve ever been and people are working to help one another through this difficult time like never before.

There’s been an outbreak of support and love. We’ve seen communities come together to help the elderly, kindness shown to the poor and homeless, and our healthcare professionals band together and take this challenge on, despite the risks.

There’s a greater sense of solidarity, community, compassion and kindness – more than we ever stopped to show in the hustle and bustle of our daily lives before.

WellBe’s Two Cents

Here at WellBe&Co we want to keep you connected and in the loop. With regular blog posts and social media updates, we’ll share our top tips for health, wellness and mind-and-body management.

Follow our daily Instagram updates for recipes, daily exercise routines and our “think well” tidbits of advice. We’ve also made this handy coronavirus survival kit with life-saving meals and at-home exercise guides.

Want to get more involved? Contact us here for your own personalised health and wellness program.

April 14, 2020 Gemma Oberholzer Eat Well Comments Off

EFFECTIVE MANAGEMENT TIPS TO BECOME A BETTER LEADER AT WORK

An employee’s relationship with their manager and executive team is a stepping stone to the rest of their career.

You, as a manager, set the tone for how happy an employee is and often you’re a reflection of how an employee does and acts towards others. The particular skills a manager needs to develop these relationships can be honed through practice and experience.

A manager with poor people management skills can be a problem for a company and its people. It leads to top performers leaving the company after only a short period of time, unsatisfied customers and unaddressed problems which can cost a company a lot of money over the years.

It takes someone special to be an effective and admirable leader but there are a few things you can do to become a better leader at work. Keep going, our top management tips await you!

What does it mean to be a leader?

Does it mean being good at your job, being well-liked, or being in charge of everyone?

Leadership doesn’t have a one size fits all definition, and there is no magic formula that will instantly make you a great leader. Instead, it takes time and dedication to learn how to achieve the goals you set, and how to inspire others to follow you and do the same.

Everyone has their different ways of doing this, whether it’s through rewards, allowing more freedom within job roles or getting stuck into the job alongside your employees. Each approach works differently for everyone, but each type of leader has taken time to figure out their style.

Leadership qualities are unique to you but there are certain things you can take into consideration and certain things you can do to be an even better leader.

6 effective management tips

1. Trust is everything

Showing and telling employees you trust them is a great way to empower them and give them a sense of ownership in their work. It’s the best way for your employees to grow and become confident when taking on challenges. Building trust is a long-term strategy that takes constant work. You can increase trust by:

Keeping your promises to employees
Giving your employees space and time to complete their tasks
Supporting reasonable risks
Explaining the reasoning and data behind decisions and evaluations

2. Honest and open communication is key

Your employees want to stay informed about the business as much as you do, so keep them in the loop. Don’t let them hear about big changes at the company from various co-workers next to the coffee machine. It raises issues about transparency in the company and reduces their trust in you.

It’s important to build an environment where everyone’s opinion is heard. Make your employees feel comfortable enough to come to you with any concern they have or if they need some mentorship.

3. A little credit goes a long way

It should go without saying that employees like to be rewarded and recognised for their efforts and successes. Always reward members of your staff for their hard work. This applies to more than just the top performers; make it a point to recognise those who are improving and doing their best.

4. Opportunities and growth

A willingness to provide opportunities for professional development and growth is an important aspect of any job.

This is tied to knowing your staff members, their strengths and weaknesses, and recommending ways for them to continually improve. Whether it be an online course, funding for books, or part-time courses, employees should always have access to various avenues of self-improvement (this does not include encouraging them to watch YouTube tutorials).

5. Constructive criticism builds champions

One of the most important people management skills is the ability to give useful, welcomed feedback. You have to be straight with employees, and they want to hear feedback from their managers — but you don’t have to be unnecessarily harsh.

6. Remember your employees’ wellness

A great employee will go the extra mile for you but it’s up to you to look after them and make sure they’re not eating and breathing their job. Instilling a well-balanced work-life is essential to being a good leader. For some tips, take a look at this article.

Being a better leader is a constant work in progress but it’s also important to remember that the office environment is also a massive contributing factor to your employees’ happiness in the workplace as well as your effectiveness at being a great leader. Find out how to create a healthier and happier work environment here.

February 18, 2020 Gemma Oberholzer Work Well Comments Off

6 SIMPLE OFFICE HACKS TO INCREASE YOUR PRODUCTIVITY

Getting back into the swing of things at the beginning of the year is no easy task. Our minds tend to wander back to days next to the pool and we can’t stop longing for fun family activities instead of long meetings (that could have been an email instead). This can often lead to feelings of anxiety and stress because we are struggling to get our tasks done. We all know the struggle but the truth us, work doesn’t have to be like this.

Setting new goals, getting back into a routine and becoming more productive will leave you feeling accomplished at the end of every day. With just a few simple hacks, you’ll end each day feeling energised by your accomplishments!

There are only so many hours in the day, so it’s essential to make the most of your time. There are two ways to increase your productivity, you can either put in more hours or work smarter. We definitely prefer the latter!

Remember, being busy doesn’t always mean you are being productive. Just some food for thought.

Simple office hacks

1. Set small goals

Most of us look at goals as a tedious exercise because let’s be real, do any of us actually stick to them? It’s time to change your opinion on goal setting.

Goals don’t have to only be about where you see yourself in 5 years or the New Years Resolutions you recently set. Your goals can be small deadlines or to-do lists you make to hold yourself accountable each day. Setting goals will help you break down your calendar into smaller, less overwhelming tasks and make you more in control. This enables you to meet your goals and be more productive.

2. Take regular breaks – downtime is important

This sounds like the opposite of being more productive but hear me out. Taking scheduled breaks can actually help improve concentration. Research has shown that taking short breaks during long tasks or during a long day helps you to maintain a constant level of performance. Whereas working at a long task without any breaks leads to a steady decline in performance.

This little step will also ensure your quality of work is always at a maximum!

3. Avoid multitasking

It may feel more productive to be doing multiple tasks at once and we’re often taught that multitasking increases efficiency. This is far from the truth though.

Research shows that multitasking can make us up to 40% less productive – shocking! When multitasking, our focus is split into several tasks which means we do not complete each task at optimum capacity. This means you will take longer to complete tasks and more often than not, the quality of work you produce will slip.

4. Put the distractions away

Our phones are our biggest distractions. Keep your phone on silent while you’re completing tasks and keep it out of sight. This will limit your distractions and enable you to truly hone in on what you’re doing.

It might be beneficial for you to work with earphones in as well to limit the many distractions you can hear around you.

5. Keep active

Keeping active during the week may help improve productivity. This doesn’t mean spending hours on the treadmill at the gym but where possible, build in set times during the week for taking a walk or doing something active.

Getting your blood pumping could be just what’s needed to clear your head and get your focus back. You can even inspire your coworkers to do the same, take a look at this article for some tips!

6. Eat nutritious food throughout the day

The food we eat is extremely important in boosting our brainpower and impacting how productive we are at work. High sugar snacks can cause a decrease in your productivity and lead to energy crashes.

Keep healthy snacks at your office or create healthy meals to stay fueled for a productive day.

Not every day at the office will be a perfectly productive one. Make sure you don’t beat yourself up over it. Instead, refocus your energy and implement these tips. Once you find what works for you, you’ll be amazed at how much more you can get done both in and out of the office.

I’m off for a walk to refocus, how are you keeping productive today?

January 14, 2020 Gemma Oberholzer Work Well Comments Off