Health and Wellness

  You don’t need to make radical diet changes to achieve your weight-loss and fitness goals. Instead opt for a few simple, smart nutritional changes that can have a radical impact on how you look and feel.  Here are 7 diet tweaks to help maximise your results! Tweak #1-Fill up on fibre Research has shown that people who include more fibre in their diets tend to have less body fat and a lower body mass index. This could be because foods high in fibre take longer to chew, digest slower, and take up more space in our stomachs, making us feel fuller for longer. Tweak #2-Sack the sodium Your body needs sodium for numerous bodily functions – around 2400mg daily to meet these basic physiological needs. It’s when we have an excess amount of sodium that this can play a significant role in our body weight, especially water retention. Reducing your intake will help you excrete water, helping you achieve a leaner and less bloated look. Tweak #3-Munch mindfully When we eat under stress or ...

Building muscle is an intensive process that only occurs when a number of inter-related factors are applied diligently and consistently. In our quest to remain anabolic and promote muscle growth, there are often many simple elements that get overlooked. So stop hindering your gains in the gym by eliminating these mistakes through better awareness and a few simple insights. 1. Your form sucks Form is a strange topic. Why? Because it’s usually attached to ego. When a lifter’s ego takes over they pick up the heaviest weight possible and form goes out the window. This type of training is ineffective and the results generally speak for themselves – there aren’t any. 2. You’re not eating properly It’s quite simply, really. Building bigger muscles demands more fuel, and the right octane! Solid nutrition is therefore essential. While the debate regarding carbs versus fats rages on, the things we can agree on are the need for adequate protein and eating quality, natural sources of nutrition, su...

  A new global study has reinforced the link between mental health and gut bacteria and indicates that a diet rich in many different types of vegetables may contribute to improved health. The global crowd-sourced study by the University of California of over 11,000 participants found that those who ate more than 30 different plant types a week had gut microbiomes that were more diverse than those who ate 10 or fewer types of plants per week. A high diversity of gut bacteria is believed to be a sign of a healthy gut which in turn impacts on overall health. Link with brain health Researchers also found that respondents with mental health issues such as post-traumatic stress disorder (PTSD), schizophrenia, depression and bipolar disorder had more bacteria in common with others who reported similar problems, strengthening the link between mental health and gut bacteria. Previous research has highlighted a connection between anxiety and the absence of certain healthy gut microbes, while...

  With the COVID-19 pandemic, most of us are trying our best to keep our loved ones and ourselves safe and protected. From wearing masks to washing our hands regularly to social distancing, we each have to do our part to flatten the curve. And while we’re doing everything we can to protect ourselves from the outside, we should also dedicate time to getting our immune systems in fighting shape. “If it’s not already a focus of family life, this is actually an ideal time to prioritise nutrition and health,” says Retha Harmse, a Registered Dietitian and spokesperson for ADSA (Association for Dietetics in South Africa). “As lockdown restriction levels fluctuate; we will have more freedom of movement, but also more risks of contracting COVID-19. Eating a balanced diet plays an important role in maintaining health and supporting the immune system, as well as all the body’s vital systems. A balanced diet is the best immune support We’ve all seen the Whatsapp group messages that tell you to...

  It can be a struggle to consume all the calories needed every day to fuel your intense workouts and aid muscle recovery to ultimately build a better body. It can be particularly exhausting eating every 2-3 hours to bump up your daily protein intake to recommended levels. However, by following this advice you can meet your nutritional requirements without compromising on the quality or the quantity of the protein you eat: 1. Don’t just rely on animal products We all know the major sources of protein come from animals, like beef, fish, chicken, turkey, venison, milk and eggs. However, there is a whole host of foods that are also great sources of protein. While they may not be as protein-dense as animal products, by simply adding one or two of these foods to each meal you will significantly increase your protein intake throughout the day. Protein can be found in many grains and a number of plant sources. Quinoa, brown rice and oats, for example, are great additions to any high...

And let’s talk about squats! 🍑🍑 *LOVE THEM OR HATE THEM* ❤️ The squat is a great strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. _*Why we LOVE Squats*_ ❤️ They strengthen your core 👙 🧡 Improve your balance ⚖️ 💛 May help to reduce injury as they help strengthen ligaments, tendons, bones and muscles in the lower body 💚 Can be done anywhere 🤪 💙 Different varieties keeps you motivated 🥰 🔥🔥🔥 *PLUS BECAUSE THEY USE THE BIGGEST MUSCLES IN YOUR BODY (THE GLUTES!) THEY BURN THE MOST CALORIES TOO* 🔥🔥🔥 _Providing you have no lower body injuries why not try the Squat Challenge above and Post Done ✅ below_ 💡 A FUN & EASY WAY TO GET MORE SQUATS INTO YOUR DAY... EACH TIME YOU GO TO THE BATHROOM DO *10 SQUATS* AFTERWARDS 😊 Have a great day Rockstars 😍

It is an easy way to plan healthy meals for your breakfast, lunch and dinner without the need to count calories or read long lists of ingredients. In addition, it helps you: eat a variety of foods control your portion sizes (amount of food you place on your plate) prevent chronic diseases including diabetes control your blood glucose levels if you have diabetes Choose your meal — is it time for breakfast, lunch or dinner? Place the foods in the proper place on your plate: ½ of the plate for vegetables (you can leave this empty for breakfast) ¼ of the plate for lean meat and others (you can leave this empty for breakfast) ¼ of the plate for wholegrains or wholemeal bread Ask your coach, nurse or dietician to show you: what to eat from the different food groups how many servings of food to eat and what one serving of food looks like healthy methods of cooking Heres a video for you to get the whole idea 💡