Self-Love

5 WAYS TO DISCOVER YOUR SELF-LOVE STYLE

Because it isn’t a one-size-fits-all journey …

Self-love and self-care

Self-love is the concept of loving yourself as you would love others. It is the practice of taking care of your mind and spirit with compassion that benefits your overall mental well being. 

Self-love differs from self-care in the sense that self-love is about the internal dialogue and relationship that we have with ourselves. Self-care is nurturing our physical selves. The two often cross paths and we’ll give you a heads up when they do in this blog. 

Unless you axed your social media away before everybody watched the Social Dilemma, you’ll have seen the swarms of posts about self-love routines and rituals: the bubble baths, face masks and movie nights. Which rock, don’t get us wrong, but they don’t offer the sustainability that consistent and intentional self-love habits and practices do. 

The popularization of self-love isn’t a bad thing – the more people who learn to love themselves, the better – but the definitions and acts of self-love have become a bit superficial and one-size-fits-all-ish.  You’ve got to find what makes you feel good, no matter what that looks like. We believe in the habits that make the foundation of who we are, and our self-love practices are essential to how we grow and heal. 

If self-love sounds a little corny to you, let’s get into why it’s so important. When you treat yourself badly or even just neglect your basic needs and wants, you are setting yourself up to make poor decisions. Without having a solid foundation of love and respect for yourself, you are more susceptible to toxic relationships, negative self-talk and poor health. 

Here’s how you can create a life that is led by the love you give to yourself. 

Ritual and Routine

Having self-love routines and rituals plays a huge role in cementing the idea of loving yourself into your daily life. The way you start your day sets the tone for the next 9 hours or so, and that’s why a powerful place to make time for a ritual is as you wake. This ritual may look like prayer, movement, writing or meditation. It may also be in the details of what you don’t do: check your phone, regret the past or get into a state about the future. 

These rituals and routines are here to keep your mind clear and your thoughts in the present and consistency comes in handy on the days it feels a little hard to love yourself. 

Here’s what we had to say a few weeks ago about mastering meditation and how to develop your emotional awareness and cultivate mental clarity.

Be far kinder to your body

That means fueling your body well and more importantly, speaking to your body well. 

Your body is a vessel for everything that is the mind-blowingly fantastic you. The stuff that matters: your heart, your soul, your mind and your character. All a body does is bring these things into the physical world and yet we still find ourselves using such unkind language towards ourselves when we look in the mirror. Being grateful and accepting of your physical body is a worthwhile route to take. 

You may even have to fake it for a while and that’s okay because eventually, you’ll believe in what you are telling yourself. Kind things to start saying today could be: 

“I respect and value my body” 

“My body is full of energy and vitality”

“I nourish my body with healthy food and thoughts”

Do you see how you aren’t saying what you will or can do? You need to speak these thoughts as if they are already happening, rewiring your brain to think this way without making a huge effort to do so.

Self love

Believe in something

Before you panic, this blog isn’t about to turn into a cult recruitment advertisement.

But seriously, as humans in a material world, becoming detached from the spiritual side of life could be why so many people battle to find love for themselves. Finding solace in spiritual practice can bring an abundance of love into your life. Maybe you’re religious, maybe you choose to believe in the inherent goodness of mankind or just really believe in the power of having a huge dance party. 

Having a set of beliefs and values will cement your sense of knowing yourself and ultimately, loving yourself. When we see the divine around us, it’s hard to ignore the divine within us. 

Say no – and also say yes

People who love themselves respect their limits and boundaries. This means saying no when you mean no and not feeling guilty about it. When people are battling with their self-love journey, the thought of pleasing somebody else at the expense of violating yourself will seem justifiable and we’re here to tell you, it very rarely is. Say no when you feel that niggling feeling in your sternum because that’s your intuition speaking – you would be wise to listen. 

In the same breath, self-love means saying a big old YES to the things you deserve. So many of us reject opportunities and experiences because deep down, we aren’t certain that we deserve them. Knowing that you are a good person at your core and that you deserve the blessings that come your way is inseparable from self-love. 

Do the things you’re good at 

Remind yourself at least once a week of what you’re good at – and that doesn’t mean doing what you’re paid to do or doing what you think you should be good at. Don’t spend too much time overthinking this activity because the best part? Nobody even has to know. 

Take this as a rare opportunity to enjoy your talents for you and not for the pleasure or praise of other people. Sing for yourself, dance for yourself, talk with an elderly person for yourself. Acting on our strengths validates our purpose in this life. It gently reminds us that we are here for a reason and that whilst we are here we need to value, love and nurture ourselves. 

February 16, 2021 Eat Well Comments Off on 5 WAYS TO DISCOVER YOUR SELF-LOVE STYLE
SETTING BOUNDARIES

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

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

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

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

Boundaries, who needs them?

You. You do. And so does everybody else.

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

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

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

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

work

 

Firstly, figure it out

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

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

Say what you mean and mean what you say

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

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

What can work boundaries sound like?

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

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

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

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

Emotional responses vs steadfast explanations

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

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

Boundaries are Self-Care

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

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

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

6 TIPS FOR SETTING REALISTIC GOALS IN THE NEW YEAR

Setting goals and forming sustainable habits 

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

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

1. Write your goals down and review your progress 

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

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

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

2. Allow yourself some flexibility 

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

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

3. Avoid quitting habits ‘cold-turkey’

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

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

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

4. Set goals that are realistic and attainable

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

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

5. Be smart about how you achieve your goals

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

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

6. Reward yourself for small achievements

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

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

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

New Goals

Reboot the New Year with WellBe 

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

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

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

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

SIMPLE FESTIVE PUDDING

Difficulty: Easy

Time: 90 minutes

Serves: 12

Free from refined sugars, this healthy and quick Christmas pudding is packed with all the flavours and smells of Christmas and it only takes a few hours to make!

Ingredients

  • 1½ whole, sweet oranges roughly chopped with the skin
  • 300g medjool pitted dates
  • 200g pitted prunes
  • ⅓ cup coconut oil
  • 1¼ cups water
  • 1½ cups dried currants
  • 200g organic dried apricots, finely chopped
  • 100g pitted prunes, roughly chopped
  • 4 eggs, lightly beaten
  • 350g almond flour
  • 1 tsp vanilla essence
  • 1 tsp cinnamon
  • ¼ tsp clove
  • ½ tsp ground nutmeg
  • ¼ tsp salt

Method

Preheat oven to 190C. Grease a medium sized pudding bowl. Combine dates, prunes, orange and water into a saucepan and bring to boil. Simmer for 10mins or until the water has evaporated and the dates have formed a thick paste. Stir through the coconut oil and set aside to cool. Place the cooled date mix into a food processor and process until smooth. Transfer to a large bowl and add apricots and prunes, currants, almond flour, vanilla, cinnamon, clove, nutmeg and the eggs. Mix well. Pour the mixture into your prepared pudding bowl. Place the pudding bowl into a deep baking tray, then pour in hot water until it reaches ½ to ¾ of the way up the roasting tray.

Cover the tray and pudding with a layer of baking paper and foil. Make sure it is completely sealed so no steam can escape. Bake for 1 hour and 30 minutes. Carefully remove from oven. Serve with coconut cream.

DOWNLOAD YOUR SIMPLE FESTIVE PUDDING RECIPE HERE

December 7, 2020 Dessert, Recipes Comments Off on SIMPLE FESTIVE PUDDING

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
Raw chocolate brownies

RAW CHOCOLATE BROWNIES

DIFFICULTY: EASY – INTERMEDIATE

TIME: 30 MINS
YIELDS: 16 BROWNIES

These gooey brownies contain NO sugar, NO eggs and NO flour. Plus, chocolate stimulates dopamine release which helps us feel more motivated and happy! Dig in!

INGREDIENTS

1 1/4 cups Medjool dates
1/4 cup almonds (unsalted)
1 cup walnuts (unsalted)
1/2 cup cocoa powder
1/8 tsp salt
Cinnamon for dusting

METHOD

Remove the pits from the dates and chop the almonds. Place the walnuts in food processor and blend until finely ground. Add the cocoa powder and salt. Pulse to combine. Turn on the food processor. As the it’s running, add one date at a time. Once you have added all your dates, the mixture should be a little crumbly but easily formable. You can text it by taking out a small chunk and rolling it into a ball in your hand. If the mixture is too dry, add more dates. Put the almonds and pulse a couple times to combine (if a ball has formed, you can also mix in the almonds in a bowl).
Forming the brownies: Line a small square dish with wax paper and press into the desired thickness. You can
also press the brownie mix into a greased muffin tray. Place in the refrigerator or freezer for 5 to 10 minutes to firm up; they can easily be cut when cold. Dust with cinnamon to serve.

DOWNLOAD YOUR RAW CHOCOLATE BROWNIES RECIPE HERE

November 4, 2020 Dessert, Recipes Comments Off on RAW CHOCOLATE BROWNIES
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