HOW TO PRACTISE MINDFUL AND INTUITIVE EATING DURING THE HOLIDAYS

While the holidays are usually a time for joy and cheer, for some of us they can be a time of heightened stress and anxiety as we face unhealthy temptations during holiday meals.

That’s why, in this week’s blog, we want to share our top tips for recognizing and coping with the food-related anxiety during the holidays. It’s time to ditch that food guilt and have a wholesome, happy Christmas without letting diet-obsessions get in the way!

What is mindful eating?

Mindful and intuitive eating is about developing an awareness of your relationship with food. This approach has nothing to do with diets, meal plans, discipline or willpower. Instead, it is about developing a more conscious, healthier and balanced response to food, and teaching yourself how to get in touch with your body’s cues like hunger, fullness and satisfaction.

Tips for mindful eating during the holidays

The holidays can feel like a minefield for many of us, with large family meals presenting many delicious temptations. Food equals comfort and togetherness for many families but research shows that one-third of holiday stress is due to fears of overindulgence and food-based anxiety.

So, for those struggling with stress and guilt about food this festive season, here are some tips for enjoying holiday gatherings without derailing your health and wellness goals.

1.Eat more healthy, hearty foods

The fear and guilt associated with breaking a restrictive diet or eating foods we’d normally avoid during the year can prevent many of us from really enjoying a meal with our family. The key to coping with food anxiety during the holidays is to reject this diet mentality and encourage yourself to focus on healthy, balanced eating rather than restricting yourself during this time.

Remember, it’s okay to enjoy a mince pie and some delicious Christmas pudding, but it’s equally important to stack your plate full of veggies and greens.

Eating plenty of whole fruits, vegetables, and grains along with Christmas treats can help curb cravings and prevent you from overeating. These “high volume foods” also tend to leave you with an increased feeling of fulfillment and satisfaction after a meal.

2. Savour what you’re eating

While it may be tempting to wolf down three servings of turkey in one sitting, it’s important to take a moment and really appreciate what is on your plate. Try to employ all your senses while you’re eating your food, and eat slowly to really take-in the flavour. Eating slowly increases the levels of hormones responsible for feeling full, which may help reduce calorie intake and encourage you to eat more mindfully and intuitively. Chewing slowly can also encourage better digestion and leave you feeling more satisfied after a meal.

3. Don’t channel your stress into eating

Even under normal circumstances, tensions can run high at holiday gatherings – and that was before a global pandemic was thrown into the mix.

It’s important not to channel the stress from this kind of large family gathering into eating. While it may be tempting to take this as an opportunity to self-sabotage and rely on emotional eating to cope with your feelings, try to develop healthier ways to deal with emotional triggers during this time instead.

For example, try to incorporate more exercise and activity in your daily routine in the days leading up to this Christmas period. And, if you start to feel overwhelmed during a family gathering, practice stepping away, finding a quiet place and doing some deep breathing or even a short 5-minute meditation session.

4. Listen to your fullness cues

People tend to panic if they move away from a more restrictive diet and stop calorie-counting. While breaking a diet or strict eating plan can be a source of anxiety for many people, the holidays are a time to say goodbye to this guilt and start listening to your body instead.

Your focus should always be to listen to our body’s hunger and fullness cues – with the goal of eating until you’re comfortable, full and satisfied in mind. A good idea is to try and focus on the difference between true hunger cues that encourage you to continue eating and non-hunger triggers for eating (such as tase, emotional stress or habitual eating) which could cause you to over-eat even when you’re already feeling full.

This is the perfect example of mindful eating. Instead of overindulging, try to observe how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness.

5. Bring something of your own to share.

The fear and guilt associated with unhealthy eating can prevent many of us from really enjoying a meal with our family. So, why not bring along some of your own healthy but delicious treats like these chicken and bulgar wheat salad or these delicious raw chocolate brownies instead.

This is a great way to have better control over your food choices at this kind of social event, and you can guarantee that there will always be something on the table that works for you.

Enjoy the holidays with WellBe

Here at WellBe&Co, we believe in easy-to-implement, lifestyle-focussed health and wellness habits. The key to living a healthy, balanced life starts with good nutrition – which is why we want to share all our top nutritious and delicious recipes with you this holiday season.

Why not try some of these tasty recipes this Christmas day and enjoy some healthy, hearty food while still indulging in a treat or two. And, if the stress of the holidays is getting to be a bit too much to handle, check out our simple guide to mastering mediation and developing better emotional awareness during this time.

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

December 14, 2020 Gemma Oberholzer Eat Well Comments Off

UNDERSTANDING THE BRAIN BENEFITS OF THE ‘RUNNER’S HIGH’

Written by Sarah Braithwaite, a WellBe&Co Neuroscience-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?

4 Ways to maximize your training for better brain health

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:

Incorporate HIIT (High Intensity Interval Training)

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.

Eat the right brain food

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.

December 3, 2020 Sarah Braithwaite Move Well Comments Off

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 Gemma Oberholzer Move Well Comments Off

SMOKED SALMON SCRAMBLED EGGS

DIFFICULTY: EASY

TIME: 10 MINUTES
SERVES: 1

Packed with omega-3 fatty acids, salmon is one of the ultimate fish to eat for brain health. Eggs are also a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline.

INGREDIENTS

2 large eggs
30g smoked salmon
2 tsp cream cheese
Salt and pepper to taste
Wholewheat, rye or gluten free toast of
choice
Fresh lemon for squeezing

METHOD

Lightly beat eggs in a small bowl until combined. Coat a small nonstick skillet with cooking spray and heat over medium. Add the egg mixture and cook, stirring often, until scrambled, about 3 minutes. Spread cream cheese over toast, add scrambled eggs and salmon. Top with salt and pepper and a dash of freshly squeezed lemon juice. Enjoy!

DOWNLOAD YOUR SMOKED SALMON SCRAMBLED EGGS RECIPE HERE

November 4, 2020 Gemma Oberholzer Lunch, Recipes Comments Off

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 Gemma Oberholzer Eat Well Comments Off

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:

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 Jessica Thiels Move Well Comments Off

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:

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.

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:

It will reduce your stress and anxiety
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)
It will promote better emotional health and self-awareness
It will improve your attention span and concentration
It will help reduce any memory loss
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.

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:

Find a place on the floor or at your desk chair to sit upright in a relaxed, comfortable position.
Take time to notice how you’re feeling and acknowledge any emotions or sensations that you may be experiencing at the time.
Actively relax your body and feel the weight of it sink into the floor or your chair.
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.
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 Gemma Oberholzer Eat Well Comments Off

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

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 Gemma Oberholzer Eat Well Comments Off

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

Reduces stress
Improves memory
Reduces depression (increases serotonin)
Lowers anxiety

Physical Benefits

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

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.

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 Shannon Willows Think Well Comments Off

8 PRACTICAL TIPS FOR WORKING OUT AT HOME – GETTING MOTIVATED AND GETTING MOVING

2020 has served us up with a fair share of challenges. Who would’ve thought that we were going to have a global pandemic and be locked up inside for months on end – not me haha! As much as it’s been a trying time, we might’ve actually been able to come out of it with some lessons learned and a new perspective.

One thing quarantine has done is it’s completely changed up our workout routines. No longer have we been able to visit our local gym and use all the equipment which we were used to using. Now we have been faced with the task to use our bodies and at home ‘equipment’ as a means to exercise. Which to many is not something they are used to doing. But maybe this challenge actually taught us how little we actually need?

I myself was used to using the cardio machines and weights during my workouts as well but I had to adapt during this time along with everyone else. This doesn’t mean I became limited it just means I became creative and had a plan in mind.

So what are my key tips for exercising effectively at home you ask?

Consistency is key

Oh yes, we’ve heard this one a million times but my goodness it’s true. If you want to continue to see results even when you are training from home you need to be consistent. Just like you would go to the gym for certain days of the week, you need to do the same at home and stick to it!

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