Packed with flavour, this oven-roasted turkey recipe is healthy and is sure to impress your festive party!
Ingredients
4.5 – 5kg turkey
¼ cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano divided
2 Tbsp oil
Salt & pepper to taste
Onion, apple, lemon and/or orange, cut into wedges ( to make 1 1/2 cups)
3 cups water, plus more as needed
Method
Preheat your oven to 220C. Remove giblets and neck from turkey cavities. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place onion, apple and oranges pieces and half of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan. Roast the turkey until the skin is golden brown, 45 minutes. Remove from the oven.
Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 180C and continue roasting for about 1 1/4 to 1 3/4 hours more – the juices will run clear when cooked. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.
Written by Sarah Braithwaite, a WellBe&CoNeuroscience-based Life & Health Coach
We have all had that same message drummed into our heads since we were young – ‘eat plenty vegetables, exercise often and get enough sleep’ , and while we are all familiar with the physical benefits these have on our body, most are not aware of the incredible impacts had on our brains – particularly when it comes to exercise. Our brain and body is intrinsically connected and while neurology is flowing downwards, physiology is flowing upwards and to separate the dual effects on one another would be impossible.
The love-hate relationship of endurance running is real – time, commitment, pain, and pressure, versus that insane ‘runners high’ that keeps us coming back for more and more. Let us unpack the latest science on brain health in relation to exercise – after all knowledge is power, and these juicy facts may give you a whole new appreciation for those long arduous training sessions.
How exercise actually rewires your brain
More than a mood boost
The latest buzz word in the neuroscience world, ‘neuroplasticity’, means our brains are able to change and rewire depending on many factors, one being physical movement. Beside the mental health benefits of reducing anxiety and depression, regular physical exercise is actually rewiring your brain for better cognitive function as well as improvement of emotional regulation. Exercise also allows the release of the stress hormone, cortisol, from the body which is hugely beneficial and explains why we experience mood changes after a workout.
It’s all biochemistry
During exercise, the body begins to produce endorphins which are our ‘feel good’ hormones. The effects of these endorphins plus the release of important neurotransmitters such as dopamine and serotonin, means that you are getting all the right kinds of ‘highs’ while you are running. Dopamine affects the reward pathways in the brain while serotonin stabilizes our moods – both are essential to mental health and well-being. While physical exercise is best, studies have also shown the mind boggling benefits to the brain from simply visualising a detailed exercise session in your head – what better evidence to prove the brain’s role in physical movement?
Okay so now that we have indisputable evidence of just how great movement is for our minds, here are a few easily implementable training hacks to help you get the most out of it:
HIIT-style training has been shown to help prompt new cellular growth in the brain as well as increasing activity between neurons and prompting neuroplasticity.
Keep consistent
Regular exercise improves memory function in the brain. The hippocampus is responsible for memory and learning, and studies have shown that exercise improves these functions and causes neurogenesis (new cellular growth).
Sweat out the stress
Use exercise as a stress release tool to rid your body of excessive levels of toxic cortisol. Cortisol is the stress hormone that we produce, and it can become toxic when chronic. Stress can quite literally cause the physical release of cortisol.
Be mindful
Combine exercise with some mindful or visualisation practices to encourage neuroplasticity. The mind battles to distinguish reality from imagination, and the power of visualization is helpful in ingraining those neural pathways that are used when performing the activity.
The brain thrives off of slow release carbohydrates as well as healthy fats. Dr Tara Swart, a remound Neuroscientist, recommends food such as: eggs, nuts, avos, coconut oil and salmon. Other foods such as sweet potatoes and healthy grains can also be beneficial.
Movement for the mind
Regular exercise, like running, really has profound benefits for both the brain and body, and that ‘high’ is there as a reminder to keep coming back for more. And with that in mind, I’m putting on my trainers and hitting the road…
A word from WellBe
This blog was written by Sarah Braithwaite, of MindSight, is a WellBe&Co Neuroscience-based Health & Life Coach, in collaboration with RunMalibu.
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.
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.
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:
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.
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
2 Tbsp ground flaxseed + 6 Tbsp warm water
2 cups whole rolled oats
½ cup slivered almonds
⅔ cup coconut flakes
1/4 cup brown/coconut sugar
1 tsp baking powder & cinnamon
¾ tsp sea salt
¾ cup almond milk
1/4 cup honey or maple syrup
3 Tbsp melted coconut oil or butter (if not vegan)
1 banana, chopped
1 cup strawberries, sliced
½ cup blueberries
METHOD
Preheat the oven to 180°C and spray an 8×8-inch (or similar) baking dish with cooking spray. In a small bowl, combine flaxseed and warm water and set aside to thicken (about 5 mins). Reserve 2 Tbsp of almonds and coconut flakes and set aside. In a large bowl combine the oats, the remaining almonds, hemp seeds and coconut flakes, and the baking powder, cinnamon, sugar and salt In a medium bowl, combine the almond milk, maple syrup and coconut oil and whisk to combine. Stir in the flaxseed mixture and blend until smooth. Pour the wet ingredients into the bowl of dry ingredients and stir to combine. Layer the bananas and strawberries in the baking dish and spread the oat mixture on top. Sprinkle with the blueberries and the reserved almonds, hemp seeds and coconut flakes. Bake for 40-50 mins or until the top is crisp and the middle is set. I find it easiest to wedge a knife in and make sure the middle has thickened nicely. Remove and let cool for 15 mins before serving.
You don’t need an ice cream maker to make this simple and fresh sorbet! With only 3 natural ingredients, this is the perfect summer sorbet!
INGREDIENTS
2 1/2 cups frozen strawberries
1 tbsp honey or maple syrup
3/4 cup cold water
METHOD
Add the frozen strawberries and honey / maple syrup to a food processor or blender. Then add about half of the water to start with and blitz until smooth. If needed add a little more water at a time until you get the right consistency. Either serve the sorbet straight away or transfer it to a container and freeze. When left in the freezer for a couple of hours the sorbet will freeze solid so leave it to defrost for about 15-20 min before trying to scoop it!
A quick-cooking whole grain, bulgur wheat is perfect for the time-crunched weeknight cooking. You can substitute quinoa or whole-wheat couscous if you can’t find any bulgar wheat.
INGREDIENTS
1 1/3 cups water
2/3 cup bulgur wheat
500 grams chicken breast cutlets
1 tsp salt
1/2 tsp black pepper 4 cups packed rocket
2 cups halved cherry tomatoes
2 cups sliced fresh peaches
3 Tbsp extra-virgin olive oil
2 Tbsp rice vinegar
METHOD
Bring 1 1/3 cups water and bulgur wheat to a boil in a small saucepan over high. Reduce heat to medium-low; cover and simmer 10 mins. Drain and rinse under cold water. Drain well; let dry on paper towels. Meanwhile, heat a grill pan coated with cooking spray over high. Sprinkle chicken with 1/2 tsp salt and pepper. Grill chicken, turning occasionally, until done, 6 to 7 mins. Remove to a cutting board. Let stand 3 mins. Slice against the grain into strips. Place bulgur, rocket, tomatoes, and peaches in a large bowl. Add remaining 1/2 tsp salt, oil, and vinegar; toss to coat. Divide mixture among 4 plates; top evenly with chicken.
We all know that incorporating exercise into our lifestyle is beneficial; but this does not change the fact that many of us do not feel motivated to be active. Exercise starts off as a discipline, that eventually turns into a habit. Initially it can be challenging to stick to your routine, but the more you commit, the easier it becomes. In this article we explore the benefits of living an active life and we explore the different kinds of exercise to help you find the type of exercise that will best serve you.
Benefits of Living an Active Life
Exercise has both physical and mental benefits. Not only does it build muscle, maintain weight, or encourage weight loss, but it also affects our brain positively:
Brain Benefits
Reduces stress
Improves memory
Reduces depression (increases serotonin)
Lowers anxiety
Physical Benefits
Lowers risk of chronic diseases (heart disease, diabetes)
Exercise has numerous benefits for our overall health, and one way to maintain your exercise regime is to find a type of exercise that you enjoy. Trying to commit to something you hate is a lot more challenging and increases your chance of giving up.
Types of Exercise: Finding your Niche
Exercise should be a lifestyle, not an event. It is therefore important for you to find an activity that you enjoy – this way, exercise becomes something you look forward to, rather than something that you do because of a specific outcome e.g. weight loss.
There are many types of exercise, and depending on your interests, availability, and access, you may opt for different forms:
HIIT Training
HIIT training stands for High Intensity Interval Training. It alternates between short intense anaerobic exercise with less intense recovery periods. For example, TABATA, which is 20 seconds on, 10 seconds rest interval. It is great for individuals who only have 30 minutes to squeeze in a training session. It is a form of cardio training and is effective in burning fat and calories.
Cardiovascular Training
Cardiovascular training is any type of exercise that leads to a sustained rise in heart rate throughout the exercise duration. For example: swimming, running, and cycling. This type of exercise is generally sustained for a longer period of time than a HIIT workout.
Yoga is a form of neuromotor training – it involves balance, agility, and coordination. It is important to improve posture, decrease risk of injury and reduce stress and inflammation. Yoga is a great way to build muscle and it is less intense on the body than activities such as running and HIIT.
Gym classes
A lot of individuals benefit from exercising with others. When it is a social event, they are more likely to commit and enjoy themselves. Gyms offer numerous classes such as spinning and Zumba which allow for an interactive exercise routine.
Pilates
Pilates is a low-impact activity that focuses on flexibility, muscular strength, endurance movements and core strength. It emphasizes proper postural alignment, core strength and muscle balance.
Team Sports
Many people enjoy exercise when it is in the form of team sports. Joining a hockey team or soccer club creates a community and your commitment to the sport increases. The enjoyment of the game is the primary focus and the health benefits are secondary. It becomes a social activity and often not seen as a challenge like going for a run alone.
As you can see, there are numerous ways to reap the rewards of exercise and any form of movement is better than none. Remember, exercise should be a part of your lifestyle, not an event. It is therefore important for you to find an activity that you enjoy – this way, exercise becomes something you look forward to, rather than something that you do because of a specific outcome e.g. weight loss.
2020 has served us up with a fair share of challenges. Who would’ve thought that we were going to have a global pandemic and be locked up inside for months on end – not me haha! As much as it’s been a trying time, we might’ve actually been able to come out of it with some lessons learned and a new perspective.
One thing quarantine has done is it’s completely changed up our workout routines. No longer have we been able to visit our local gym and use all the equipment which we were used to using. Now we have been faced with the task to use our bodies and at home ‘equipment’ as a means to exercise. Which to many is not something they are used to doing. But maybe this challenge actually taught us how little we actually need?
I myself was used to using the cardio machines and weights during my workouts as well but I had to adapt during this time along with everyone else. This doesn’t mean I became limited it just means I became creative and had a plan in mind. So what are my key tips for exercising effectively at home you ask?
Consistency is key
Oh yes, we’ve heard this one a million times but my goodness it’s true. If you want to continue to see results even when you are training from home you need to be consistent. Just like you would go to the gym for certain days of the week, you need to do the same at home and stick to it!
Create a new at-home routine
Just like you would usually follow a routine (eg. wake up, pack your food, go to gym, go to work etc) you need to continue to follow one at home. The moment you don’t set a time slot for your workout, the harder it becomes. Because we all know that excuse “Oh I’ll do It later” and then later comes and Netflix and chill sounds way better. Ya feel? 😉 There are endless amounts of exercises
You may think you’d be way more limited but in all honesty, there are so many bodyweight exercises you can do (and hard ones at that) and there are so many items you can use in your house as ‘equipment’ for your workout (chair, filled water bottles, towels, backpacks, a bag of potatoes etc – you name it). Have a workout space Creating a space where you workout every day helps a lot. This can be seen as your place to get serious and your ‘me time’. The space doesn’t need to be big at all. Usually, the size of a yoga mat works perfectly fine. Try steer away from working out in a space that will distract you such as close to the TV or the fridge. 😉
Put on your workout clothes Just like you would change to get ready for the gym, you must do the same at home. This tells your brain that it’s time to workout! Also, don’t give yourself enough time to think about it or convince yourself otherwise, change and get moving ASAP! Music makes you move I’m telling you if I put on some of my favourite upbeat music I already feel keener to get moving. Do the same at home to keep it interesting. Also, change up your playlist every now and again to keep it fun! Have a plan As we all know, when we don’t have a plan we tend to feel more overwhelmed and demotivated. Knowing what workout you are going to do every day definitely helps you with exercising at home. Our WellBe 12-Week Body Reboot Training Guide is perfect for this! Eat well If you fall off track with your eating you will naturally fall off track with your exercise routine too. Make sure you are eating healthy wholesome meals that leave you feeling full and satisfied. There are tons of incredible recipes in our WellBe 12-Week Body Reboot Nutrition Guide that will leave you feeling good and full of energy every day. As much as going to the actual gym has its upsides, it’s not the be-all and end-all. I truly believe we already have what we need in order to get a great workout in – our bodies. I have come out of this understanding my body more than before and I have really realized that we really don’t need all the fancy extras. To end off, here’s an at-home full-body workout that requires zero equipment:
30 x squat to oblique twist • 10 x 4 mountain climbers to push up • 30 x side lunges (per side) • 15 x burpees • 20 x star jack-knives • 30 x jumping jacks
3/4 ROUNDS
Let’s keep in touch: Instagram and Facebook: @thelivelyfitnessgirl
It’s normal to start feeling your energy levels drop throughout the day. Most tend to feel sluggish, fatigued and slow by early afternoon. The good news is that there are some small but really effective practices that you can put in place every day to renew your energy.
That’s why, in this week’s blog, we give you our top helpful, healthy habits that will
reignite your energy levels and re-energize your mind and body so that you can be your most productive self every day.
Energy-boosting habits
A lack of energy could significantly affect your ability to perform basic daily activities, as well as noticeably affect your productivity at work. That’s why it’s really important to identify the source that’s draining your energy and develop small changes in your everyday habits to fix this. So, here are our top pick-me-up tips that are proven to work:
1. Pay attention to how you fuel your body
Eating clean isn’t just about looking good. Remember, the food we put into our body acts as our primary energy source for the day. The fact is that not all foods will fuel your body equally. The type of food you eat in particular plays an essential role in determining your energy levels during the day. The right food contains nutrients that could help increase your energy levels and better maintain alertness and focus throughout the day.
After all, nutrition is the key to a healthy mind and a healthy body. So, it’s only natural that heart whole-foods will equip you with a long-lasting energy source, while refined, junk-foodie meals will leave you feeling unfulfilled and sluggish.
For example, a simple banana could be considered a superfood when it comes to boosting your energy and alertness. It’s an excellent source of complex carbs, potassium, and vitamin B6 – all of which can help boost your energy levels. These essential minerals and vitamins are all needed to keep your energy and your immunity strong.
2. Sleep. Sleep. Sleep
The reality is that we just can’t function at our full capacity without having an optimal number of hours of sleep every night (most experts say that’s around 7 to 9 hours a night). That’s because sleep is the key ingredient when it comes to keeping us healthy and functioning well. Sleep lets your body and brain repair, restore, and re-energize itself every night, so that you wake up refreshed and ready to tackle a new day in the morning.
Mounting evidence even suggests exhaustion and sleep deprivation can severely impede your productivity, with one study of 4,188 workers citing that those who didn’t get enough sleep every night had “significantly worse productivity, performance, and safety outcomes”at work.
Not only that, but individuals who fail to get enough sleep every night are also more prone to depression, weight gain, lower immunity and impaired thinking. So, maybe it’s a good idea to skip that last episode of Nailed It tonight and turn the lights out early.
3. Drink more water
If you’re dehydrated, the chances are you’ll have far less energy than those around you. Simple things such as staying awake at your office desk or making good on your promise to go to the gym after work might seem impossible, and strenuous exercise will seem like a mountain of a challenge.
Many studies have shown that dehydration lowers energy levels, impedes athletic performance and causes individuals to feel sluggish and off their game throughout the day.
That’s why drinking water is the ultimate health hack. Upticking your water intake will not only renew your energy levels, but it will also improve your memory and mood, increase your weight loss and give your skin a healthier glow.
4. Boost your mood
We know that sometimes your day can feel like it’s super-packed, not-stop busy. It might feel like you don’t have a single moment to spare to eat, sleep or breathe. That’s why it’s important to make the most of every hour in the day and develop habits that will help you to be as productive as possible.
Taking an hour out of your day for self-care might seem counterintuitive at first. It’s difficult to allow yourself to step away from your work when there’s competing deadlines and clients emailing you 24/7. But it’s time to lose the guilt and make way for your own self-care every day.
By simply devoting an hour a day to any activity that will help will boost your mood, you’ll end up banking more productive hours in the long run. Studies show that self-care improves productivity and helps to break the cycle of feeling overwhelmed, exhausted and disinterested in your work.
Start by committing to waking up early in the morning to meditate or go for a run, or set aside an hour in the afternoon for any type of exercise, meditation, yoga. Even just a stroll outside will help change the way you tackle the day and renew your motivation for the tasks ahead of you. While it’s not always easy to implement new habits (some say it takes up to 21 days of repeating a habit for it to stick) it will be well worth it in the long run.
Staying energized with WellBe
Here at WellBe&Co, we believe that better health starts with better habits. That’s why we’ve introduced our 12-week body reboot training guide to give you a step-by-step roadmap towards living a more happy, healthy and energy-filled life. This workout and training guide is the best way to boost your energy, get those endorphins flowing and help you stay more motivated everyday.
You won’t find any excessively restrictive, bogus claim, too good to be true fad here. Our mission is to debunk these many false health and fitness myths and help empower people to live at their best life, on their own terms.
When it comes to eating clean, we’ve got you covered too. Our nutrition and recipe guide will equip you with the most up-to-date nutrition, training and supplement advice tailored to your individual needs, goals and personal preferences. View your plan, track your progress and stay motivated by using our downloadable WellBe Health App.
Pssst: Did you know that, if you buy both guides together in the month of September only, you’ll save R150. You’ll also save an additional R100 when purchasing both plans together if you use the promo code WELLBE100. Isn’t that great?
