Love and Food

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

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

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

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

Love and Food

Eat well to love well

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

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

  1. Clams and Oysters (B12)

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

  1. Fatty Fish (Omega 3)

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

 

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

  1. Spinach & other leafy greens (Magnesium)

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

  1. Asparagus (Histamine) 

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

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

Skip the Valentines Day quick-fix

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

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

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

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

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

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

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

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

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

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

Boundaries, who needs them?

You. You do. And so does everybody else.

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

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

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

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

work

 

Firstly, figure it out

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

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

Say what you mean and mean what you say

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

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

What can work boundaries sound like?

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

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

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

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

Emotional responses vs steadfast explanations

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

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

Boundaries are Self-Care

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

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

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

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
IMPROVE YOUR BRAIN

5 WAYS TO IMPROVE YOUR BRAIN FITNESS AND BOOST MOTIVATION

Let’s face it, it’s been almost 8 months of COVID-19 restrictions and we’re all feeling a little burnt-out by now. Although the country has moved down to lockdown level one, the threat of COVID-19 is still very real and most of us are still working, studying and going about most of our daily activities from home while we try to adhere to social-distancing guidelines.

It’s easy to feel your energy levels drop when you’re stuck in the same routine every day, and it’s fair to say that the ongoing anxiety surrounding COVID-19 has taken its toll on our mental health, energy levels and all-around motivation. 

That’s why in this week’s blog we go over our top 5 tips for renewing your mental energy, boosting your motivation and bringing more balance into your life every day.

How to regain focus and re-ignite your energy 

Getting motivated

1. Get some more sunlight

It’s easy to slip into the lockdown slump when you’re eating, sleeping, working, and relaxing inside the house every day. During lockdown a lot of people have slipped into ‘hibernation mode’, and aside from the rare bit of exercise or the occasional walk in the park, it’s safe to say that we’ve all become house hermits during these last few months.

Getting out of the house and enjoying the beauty of a bright sunny day is not only a great way to boost your mood, but it’s also an important part of helping your body to produce its much-needed vitamin D – an extremely essential vitamin that has powerful effects on several systems throughout your body.

Vitamin D is a vital part of maintaining a  strong  immune system, keeping feelings of fatigue at bay and helping you maintain higher energy levels and better focus throughout the day. 

2. Practice mindfulness 

When it comes to renewing your motivation and getting ready to face the week ahead, there’s no better mood-booster than putting mindful habits into practice. 

Whether it’s setting aside some time to sit quietly and enjoy the stillness of the morning or coming home for a long day of work to some yoga or journaling, any part of the day that you can dedicate to self-reflection and stillness is an essential part of maintaining a more balanced life. Meditation, journaling and other mindful-based techniques have been shown to significantly lower stress and restore emotional balance. 

Remember, the key to forming healthy, mindful habits is to give yourself the freedom to pick and choose which methods work best for you. Some days completing an entire yoga routine and mediation session might just seem like too big of a feat. On days like that, it’s okay to come home from a long day of work and simply do 10 minutes of calming breathing exercises to re-centre your focus and renew your energy. 

The bottom line is that mindfulness is a moment-by-moment awareness of your thoughts, your feelings and the current sensations surrounding you. The idea is to allow these thoughts and feelings to come and go, without judgement or feeling the need to do anything with them.

3. Fuel your body with healthy foods 

Maintaining focus and concentration throughout your day is imperative to improving your productivity, but most of us tend to forget that food is a major contributor to how we feel throughout the day. If you don’t fuel your brain with the proper nutrients, the chances are that you’ll start to feel a range of symptoms that reflect this deficiency – such as  memory problems, fatigue and concentration problems.

From starting the day with a healthy, filling breakfast to pre-prepping hearty meals for the day ahead, eating well can set the tone for your week. Eating well has been shown to improve short-term memory and attention, as well as improve all-around brain function and focus. Studies even show that students who eat brains-fueling foods such as high-fiber whole grains, vegetables and fruits tend to perform better than those who don’t. 

4. Increase motivation by giving yourself a break 

It’s been a long year and, sometimes, the only way to rally a bit more motivation for the tasks ahead is to step back and take your foot off the pedal for a while.

Studies show that taking regular breaks from both work responsibilities and personal responsibilities can actually boost your motivation, increase your energy levels and improve your focus in the long run.

At first, you may feel a slight sense of anxiety as you struggle to keep your mind off every task that still needs to be completed, but it’s important to force yourself to detach from work and focus on relaxing in that moment. 

During the week, this could be as easy as stepping away from your work for 15 minutes and refreshing yourself with a cool drink or nutritious snack, or taking a quick walk outside to get some sunlight. Even just giving yourself a few minutes to detach and listen to some music can drastically improve your motivation and your mood. 

When you return to work, you’ll be surprised at how much more focused, motivated, or even creative you feel. 

5. Talk to family and friend about your lockdown slump 

If you’re feeling stuck in a rut, unfocused and uninspired, the chances are that you’re not the only one in your inner circle of close family and friends who is feeling this way. 

Symptoms of fatigue, frustration, energy loss and lack of motivation during this time are common, and sometimes it helps to share those feelings with another person who might be experiencing something similar.

Getting support can be as simple as having a weekly zoom call with a close friend or family member to check in and discuss your highs and lows of the week. 

Remember, it’s important to find a method of communication that feels right for you. This might be a face-to-face conversation over zoom or, or you might find it easier to talk on the phone or write down how you feel in a letter. 

Getting motivated 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 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 13, 2020 Eat Well Comments Off on 5 WAYS TO IMPROVE YOUR BRAIN FITNESS AND BOOST MOTIVATION
Fitness

THE POWER OF MOVEMENT: INCORPORATING EXERCISE INTO YOUR LIFESTYLE

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

Benefits of Living an Active Life 

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

Brain Benefits 

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

Physical Benefits 

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

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

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

Get Fit

Types of Exercise: Finding your Niche 

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

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

 

  • HIIT Training

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

  • Cardiovascular Training 

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

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

  • Yoga 

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

  • Gym classes 

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

  • Pilates 

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

  • Team Sports

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

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

October 6, 2020 Think Well Comments Off on THE POWER OF MOVEMENT: INCORPORATING EXERCISE INTO YOUR LIFESTYLE
A SUSTAINABLE LIFESTYLE

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!

HACKS TO HOLISTIC HEALTHY

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 Eat Well Comments Off on PRACTICAL HACKS TO HOLISTIC HEALTHY LIVING: HOW TO CREATE A SUSTAINABLE LIFESTYLE YOU LOVE
APPLE GINGER BEETROOT SMOOTHIE

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 Eat Well Comments Off on APPLE GINGER BEETROOT SMOOTHIE
Vegan 101

VEGAN STARTER PACK: INFILTRATING THE INNER CIRCLE

A top tip from the inner circle of veteran vegans; once you make the decision regarding the BIG ‘V’, please do yourself a favour & prep, babe! This is not a choice to be taken lightly, it is a lifestyle change at the end of the day & your current pantry staples are more than likely not really up to scratch! You reckon you’re fine, ‘cause you have bread & butter, you’ll just make a sarmie? 

Nope. That bread is probably made with milk & your fave sandwich spread is 100% made using eggs. UGH!

You are about to venture into the most intense game of speed reading you could ever imagine. I am pretty sure every single Pick ‘n Pay employee in Jozi must think I’m not lekker in the head; I stand for hours reading labels. Why does everything use MILK POWDER? You’re about to lose A LOT of the products you once knew & loved. Perhaps, take a moment of silence for your once beloved packet of Doritos.  Shame.

This all may sound scary & overwhelming, thinking that you’re ‘losing out’ by going vegan. But, you are about to gain so much more! You would not believe the incredible vegan alternatives to absolutely everything you can imagine… Vegan chocolate is the flippin’ bees knees! (No bees were harmed in the making of this blog thanks to SunnyBo Hunny!)

Oh, while you’re here, check out my other blog: VEGAN POLICE: THE TRIALS & TRIBULATIONS OF A MODERN DAY PLANT-EATER

Vegan Food

Shopping List

Back to business, though! My newbie vegan shopping list is short & sweet, to get you through your first week. You probably think it’s a list as long as my arm, consisting of quinoa, agave syrup & tofu? Well, the truth of the matter is, there is only one thing in this realistic vegans starter pack…

Peanut butter.

Yep, that is all you need, honey. Peanut butter (OhMega Nut Butters being my personal favourite!)  & a spoon big enough to feed the inevitable cravings. Because, they will come. Trust that! I think the vegan community has created an air of being ‘from the Earth’, drinking water straight from the damn stream & bathing in oat milk… (Oat milk is hella expensive, it would be a very shallow soak.)

But the reality is, most of us are just as unhealthy as the next person. Myself included! I can promise  you right now, every single vegan alive has some sort of nut butter in the cupboard. Not all of us want to eat kale & drink Kombucha. DO NOT BE FOOLED!

You need to understand, going into this that your body is going to go through some major changes. A lot of withdrawal & you are going to have some hectic cravings for things you never thought you would miss! Fish paste from boarding school when you were in grade 7? GET IN MY BELLY! A lekker oily boerie roll from that dodgy braai stand outside of Builders Warehouse? ASSEBLIEF! 

But, if you’re committed to your decision to tread more lightly on the planet, then push through! The reward far outweighs your need for a lamb chop or even a Wimpy burger! Think of the impact you as a person are making in the world. For every year that you choose not to eat meat, you would have saved 10 055 pigs, 647 737 chickens, 11 357 cows & 3 million prawns! I highly suggest checking out Fry’s website to see some really eye-opening stats!

 I mean, that is a hell of a lot of good karma!

A Raw Deal

I think my least favourite question I get, being a vegan (and trust me, there are PLENTY) is, “but why are you vegan?” I am never quite sure how to respond to that one. Should I be brutally honest? Should I sugar-coat it so that I don’t offend you? And, are you genuinely asking out of interest or are you just waiting to give me your opinion? 

My answer? I am vegan for all of the reasons. 

But mainly ‘cause Russel Brand told me so & who could ever say no to him?

 

Want some meal inspo? Check out these plant-based meals: 

CHOCOLATE OAT BOWL

CHICKPEA CURRY

PASTA ALLA RELISH

 

August 25, 2020 Eat Well Comments Off on VEGAN STARTER PACK: INFILTRATING THE INNER CIRCLE
QUINOA PORRIDGE

QUINOA PORRIDGE

DIFFICULTY: easy

Time: 7 minutes

Serves: 1

This very berry quinoa porridge is an easy, clean eating breakfast for busy mornings. It’s full of good-for-your-gut nutritious ingredients, leaving you feeling fuller for longer and energised to take on the day!

INGREDIENTS

  • 1 cup cooked quinoa
  • 3/4 cup macadamia milk or any milk of choice
  • 1/2 Tbsp honey
  • 1/2 tsp vanilla essence

TOPPINGS

  • 1/2 cup of berries of choice
  • 1 tsp  sunflower seeds
  • 1 tsp goji berries
  • 1 Tbsp nut butter of choice

METHOD

  • Warm the milk, honey & vanilla in a small sauce pan over the stove.
  • Place the cooked quinoa in a bowl & pour milk over it.
  • Top it with all your delicious toppings.

DOWNLOAD YOUR QUINOA PORRIDGE RECIPE HERE

August 6, 2020 Eat Well Comments Off on QUINOA PORRIDGE