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

A little bit about me

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

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

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

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

Let’s talk about you!

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

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

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

The health hacks you’re after

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

1. Start small

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

2. Move your body

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

3. Work on your mental health

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

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

4. Fill your fridge with yummy goodness

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

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

5. Have healthy snacks available always

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

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

6. Drink water

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

7. Get some good shut eye

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

8. Treat yourself

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

9. Listen to your body

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

The bottom line

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

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

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

Website: www.livelyfitness.co.za

Email: jessica@livelyfitness.co.za

September 8, 2020 Jessica Thiels Eat Well Comments Off

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

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

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

6 ways to deal with unemployment

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

1. Be mindful and manage your anxiety

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

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

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

2. Address the ego element

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

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

3. Keep Perspective

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

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

4. Direct your energy towards healthy living

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

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

5. Rethink your goals

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

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

6. Spice up your CV

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

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

WellBe’s got your back

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

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

May 12, 2020 Gemma Oberholzer Work Well Comments Off

THE INS AND OUTS OF OFFICE ERGONOMICS: HOW TO MAINTAIN HEALTH AND FOCUS WHILE WORKING FROM HOME

A brief introduction

Working from home can be a challenge. It’s uncomfortable and unfamiliar for many of us – especially when we’ve become so accustomed to the structure of working in an office, as well as the added motivation of having hard-working colleagues all around us. While it may be an adjustment, there’s actually a surprising number of unexpected benefits when it comes to working from home. Working in your own workspace means you have absolute freedom. You can choose the perfect setup that will tailor your space to fit your needs, ensure optimal efficiency and help you maintain your physical health.

That’s why having a keen ability to apply office ergonomics at home can help you maximize your workspace. While many of us are not naturally gifted with a built-in knowledge of design and ergonomics, there are some really simple steps that will put you on the right path. Here we’ll give you a good start with our top-of-the-line tips to utilize your workstation in a way that will be best for your productivity and for your health.

What exactly is office ergonomics?

Don’t let the unfamiliar term fool you, it’s actually a very simple concept which can be executed easily. Basically, it’s all about the science of fitting a workplace to a user’s needs while increasing efficiency and productivity, as well as reducing discomfort in a workspace. Think of ergonomics as ‘comfort design’ or arranging a workspace in a specific way for your particular requirements. It’s about making a space as user-friendly as possible and, at home, that user is you.

Your needs

Because it’s your home office, it’s all about your necessities and your requirements. Creating a positive work environment that will cater to your capabilities and daily work tasks is the ultimate goal. You want to feel comfortable, organized and know that it is truly a productive space.

Equipped for ultimate organization

Different job tasks require different setups. For example, if your work is largely tech-based and involves a lot of graphic design, you may want to opt for a bigger monitor that takes up more desk space so that you can perform tasks with greater ease and speed. If you have a number of different clients, each aligned with a different company and their own varying expectations, you may want to have your calendar and weekly planner front and centre on the desk to refer back to every now and again and make sure you’re up to date with all the different deadlines.

Think about the materials and kind of storage space you need. If you do a lot of office administration and need more space for filing and document storage, that’s an important thing to consider when using the space to fit your own priorities. It’s also really important to focus on small things like adequate lighting or how close your desk is to power outlets and the printer. These small things will make your life a little bit easier, we guarantee it. Also try to check that you have adequate access to WiFi before you choose your workroom so that you aren’t slowed down by slow-loading internet pages and poor connection – that’s enough to make you want to pull your hair out.

Productivity

The holy trinity of productivity is simple: privacy, organization and comfort. Without those three things, your focus can easily be inhibited and you’ll find your motivation waning.

1. Privacy

Above all, it’s important to settle on a place where you can shut out all distractions and focus on the task at hand. Try turning an empty room into a home office. If that’s not an option and you’re going to work in the dining room instead, make sure you inform the rest of the house that this will be your working space for the time being and set personal boundaries during your work hours.

Be sure to identify and cut out all distractions beforehand. Find what derails you and eliminate the causes. For example, if it’s the TV, chores on your to-do list or distractions from your family as they go about their at-home life, understand that this could hinder your work and come up with a solution to minimize the impact.

2. Organization

Create an organizational system. File, colour-code and use sticky notes – whatever works for you. Sometimes, just seeing that things are filed, categorized and in the right place could make you feel less stressed and create a better work environment.

Now that you’ve got your workspace arranged and in order, you can also give these 6 simple office hacks a try in order to increase your productivity and enhance your work drive using these other helpful techniques.

3. Comfort

This is potentially the most important of all three. Not only is comfort essential for your mental function and focus, but also for your physical health. Wherever you set up your home office, try to find a space that offers a comfortable workspace that does not sit your body in an stressful position or one that may be difficult to stay in for a number of hours per day.

An uncomfortable workplace can place strain on your lower back, neck and shoulders. Below we give you our best tips to reduce strain and daily pain by implementing these handy tweaks to your office setup. This is really where the tools of office ergonomics come in. Physical comfort using design is the goal. This can help you decrease the risk of developing strain injuries or any unwanted discomfort from work-related pain.

Reducing pain using ergonomics

Height and desk spacing

Choose a space that has a desk which will be the right height for you and that will allow you to work in a comfortable position. While it may seem super appealing to spend the day in your pajamas working in bed, it’s important to resist that temptation. This can be burdensome on your back and, if you repeatedly maintain the bad posture that comes from working in bed, it can cause prolonged lower back or neck pain.

Ideally, a home office with a sturdy desk and chair is first prize. You’ll need a desk of the right height or otherwise an adjustable chair so that you are able to rest your arms on the table comfortably. A table that is too high or too low can cause discomfort, so try aiming for one that’s about 70cm to 76cm. If you don’t have a home office, however, the height of a typical kitchen or dining room table is about right and can be used to substitute a desk if you’re happy to set up your home office there.

It may also help to place the monitor or laptop directly in front of you on the desk, roughly an arm’s length away. The screen should be at or slightly below eye level to avoid neck tension from straining to see the monitor. If you feel uncomfortable in any way, remember to adjust your environment to suit your body and never the other way around.

Your chair and footrest

According to Mayo Clinic, posture is of primary importance. Be sure to choose a chair that allows you to keep your back in an upright position, supports your spinal curves and allows you to rest your feet flat on the floor. If you need to raise your chair in order to accommodate your desk height, then rest your feet comfortably on a footrest to avoid adopting bad posture. If you’re still feeling any discomfort after following these tips, try getting a foam or blow-up backrest to line your chair.

Your keyboard, mouse and phone

Place your mouse and keyboard within easy reach to avoid unnecessary stretching. When using your mouse and keyboard, you should be able to keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows.

Also try to keep key objects such as your phone, calendar and stationery relatively close by to minimize reaching. If you use your phone throughout most of the day to take calls, get yourself a headset or speaker system to avoid cradling the phone between your ear and shoulder and causing neck pain.

Take advantage of your perks

With all the technicalities of creating a perfect, productive workspace, it’s important to still remember to relax and have fun from time to time. While you may miss the comfort and security of an office environment, being at home has its many perks.

Now you’ve got the freedom to use half an hour for yourself during the day and take a quick break from your work to do something fun like try a new peanut butter and rice crispy treat recipe. Maybe even do a quick, no-equipment exercise session. When you work at an office it feels like there’s never enough time for yourself and sometimes the feeling stays with you, even when you get home. Take advantage of being in your own space and in control of your own time. You deserve it.

Another handy tip

Beware of what some people are now calling ‘work creep’. Maximizing productivity and remaining focused is essential, but it’s necessary to set boundaries too. Moving your career into your home space can be an invasive presence in your everyday at-home life.

It’s easy to answer emails, pick up work calls and try to quickly finish drafting that last bit of a brief when your work is always right in front of you. That’s why you have to be strict with yourself by creating designated work hours and practise sticking to them. A healthy working schedule is a large part of maintaining a healthy mind and healthy relationships.

WellBe’s word on the subject

Now that you’ve got your understanding of office ergonomics down, it’s time to get your body and mind functioning at the same optimal level. That means taking a good look at your physical and mental health. At WellBe&Co we want you to have the most focused, motivated outlook possible when it comes to your health – which is why we want to share our 6 steps to establishing a realistic fitness plan. We also break down the key to mental health maintenance by exploring the brain-body connection in this informative blog.

Not only that, but we also provide handy meal ideas, at-home exercises and daily “think well” tidbits of advice on our Instagram page. You’ll get a different one for each day of the lockdown to keep you on-track and excited about your fitness journey.

If that’s not enough and you want to get even more involved, contact us here to start the process of developing your own personalised health and wellness program. We truly do want you to be “Happier. Healthier. Wellthier”.

April 29, 2020 Gemma Oberholzer Work Well Comments Off

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

A brief overview

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

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

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

The 5 Most Important Lessons We’ve Gained

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

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

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

1. Health and lifestyle changes

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

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

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

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

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

2. Mental health and self-love

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

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

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

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

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

3. Hygienic habits

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

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

4. Transforming technology and working from home

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

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

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

5. Connection and community

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

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

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

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

WellBe’s Two Cents

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

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

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

April 14, 2020 Gemma Oberholzer Eat Well Comments Off

EFFECTIVE MANAGEMENT TIPS TO BECOME A BETTER LEADER AT WORK

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

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

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

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

What does it mean to be a leader?

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

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

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

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

6 effective management tips

1. Trust is everything

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

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

2. Honest and open communication is key

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

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

3. A little credit goes a long way

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

4. Opportunities and growth

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

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

5. Constructive criticism builds champions

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

6. Remember your employees’ wellness

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

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

February 18, 2020 Gemma Oberholzer Work Well Comments Off

5 STEPS TO A HAPPIER, HEALTHIER & MORE PRODUCTIVE WORKPLACE

The new decade is well underway and can I just say, I for one am incredibly excited for this year and the opportunities to come!

Of course, with the start of the new year, we often tend to hit the ground running. We all know the rush of a new year. Trying to find our feet and get back into a routine but most importantly getting adjusted and back into the swing of things at work can be difficult. As each day passes, work can become a little more unpleasant for all employees… but it doesn’t have to be!

There are programs you can put in place to improve employee health and wellness, and as a whole, this aims to help reduce sick absenteeism, improve employee productivity and enhance the overall work environment. You’re probably wondering how we’re going to do that?

Have you ever heard of an employee wellness program? Massive brands like Google and Virgin have implemented these sorts of programs into their companies and have seen the benefits in happier, more productive employees who actually want to come to work.

What is an employee wellness program?

There’s no one definition that defines an employee wellness program and there’s no right or wrong way of doing it. It all depends on the needs of your employees.

An employee wellness program is just what the name suggests. It is a plan put in place to increase the overall health and happiness of your employees. It’s a little way of showing that you as an employer care about your people. No matter the size of your company, you can start your own employee wellness program in just 5 easy steps.

Some programs focus on health education, other programs host health days where screenings are conducted and employees are able to learn more about their own health. A wellness program can be as simple as morning meditations and rewards for healthy and active lifestyles among your employees. There are many ways of implementing a wellness program.

Don’t worry if you feel a little confused or slightly overwhelmed – we can help you!

What are the benefits of employee wellness programs?

Healthy and happy employees bring an array of benefits to the workplace! Some of these include:

More productive employees

There are numerous studies that suggest a healthy lifestyle correlates with increased productivity. Don’t believe us? Next time you hit a rut, get your heart rate up (deep breathing and a few jumping jacks can do the trick!) or change your snacks to some nutritious ones and you’ll likely get back into the zone.

For more information on office productivity, read this article!

Less office stress

Too many people and companies accept workplace stress as the norm. But it leads to burnout, which can result in higher employee turnover. This is why a wellness program is important. It will give your employees a new perspective of the workplace.

Fewer colds, flu and other illnesses

Everyone knows healthy practices prevent illness. And your business will have a higher rate of success when fewer sick days are taken.

Fewer office-related injuries

Taking a break to exercise or just stretch prevents common office injuries.

Happier employees

Offering a wellness program leads to happier employees. They’ll appreciate the benefit and be generally positive because they’re leading a healthy life and they will be happier knowing that the place they work at cares about them.

Where to start

It can be difficult navigating your way through an employee wellness program to figure out the best approach and what’s suited to your employees (but that’s what we’re here for).

These 5 steps are the perfect way to get started! Let’s take a look…

1. Identify current issues

A little research goes a long way! You will struggle to improve employee health and wellness without figuring out what some of the main issues are first.

Look at time and attendance, days of sick leave taken, employee satisfaction and stress levels, as well as extended health insurance costs. Talk to both management and employees to get an understanding of where the biggest issues are.

We, at WellBe, see this as a pivotal step in starting an employee wellness program because it puts you in the right direction of what’s important and what’s needed.

2. Get input from everyone

Once you’ve found out some of the areas that need some work, chat with your employees to figure out what they’d like and what they’d what to get out of the wellness program.

It’s pointless implementing a program that no one is interested in.

3. Make a plan that fits

Now that you’ve collected your data, you can start putting a plan together. Remember to make sure the plan is aligned with your company culture so that more employees are excited to get on board! If you need a little assistance, get in touch with our team and we can help develop a personalised plan for your company and the needs of your employees.

4. Encourage employee and management buy-in

Communicate the plan throughout the office and get management involved. This way more employees will be excited to take part.

5. Track, measure and readjust

As with any workplace policy, measuring success, soliciting feedback, and adjusting accordingly will be key to the long-term success of an employee wellness program. This can be done by taking surveys or asking a variety of employees for their feedback.

It’s also a good idea to celebrate achievements; anything from recognising individual employee goals for better health to crowning winners of office challenges can go a long way towards building support around the program.

Employee wellness programs are growing in popularity by the day and for good reason. These programs are important to the happiness of your employees and the overall success of your business. These programs are a great way of showing your employees that you value them!

Some examples of effective employee wellness programs

I mentioned how your employee wellness initiative doesn’t have to be fancy and complicated. Not in the least. In fact, here are some simple solutions to improving employee wellness:

Healthy snacks in the breakroom
Healthy meals in the canteen
Walking meetings
Discounts off gym memberships for employees
Sunrise yoga on certain mornings
Challenge boards where employees can write down their health goals (run a 5km race, lose weight, stop smoking etc.) and rewards are given to those who achieve their goals.
On-site massage therapists
On-site psychologist or life coach

You can find more detail on these examples here.

The final word

We know you’re probably very busy though and the logistics of a wellness program might sound a little time-consuming but that’s why we’re here! Find out more about the employee wellness programs we do and let us know if we can help you!

January 21, 2020 Gemma Oberholzer Work Well Comments Off