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      Here’s How To Actually Do A Digital Detox, According To Experts

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      It’s 7 am. Your phone alarm goes off and, after snoozing for twenty minutes, you grab your phone. Inevitably, you’re littered with notifications: Uber Eats, that workout app you never open, WhatsApps from while you were asleep and some viral tweets are all demanding your attention. Of course, you open one and before you know it, it’s 8:30 am and you’ve got 30 minutes to be at your desk.  

      Like it or not, we’re humans enslaved to our digital devices. Come evening, mindlessly scrolling TikTok on mute while simultaneously watching Netflix is the norm. It feels impossible to just ignore every ping and vibration. It stands to reason, then, that our interests pique when someone says they’re taking on a digital detox. The international practice, used by celebrities, CEOs and regular people alike, allow us some distance from our devices.

      “It’s a period of time where you intentionally disconnect from technology, including phones, laptops, tablets, and social media, yes, that means even a quick WhatsApp,” says Melissa Lain, health coach.  

      But there’s more to it than that. Every time you open your phone, your brain is flooded with dopamine, the body’s innate reward hormone. It’s the same thing that makes you feel so satisfied after eating chocolate or winning an arm wrestle. But being exposed to it 24/7? That’s flooding our brains with the stuff, making us addicted to our tech. And, per a new survey, South Africans are spending upwards of three hours a day on social media alone. A digital detox, also called a dopamine detox, can help. “The idea is to take a break from the constant stream of information and stimulation that comes with being connected all the time,” says Lainn.

      How to tell when it’s time for a digital detox

      There are various signs that it’s time to shut down those reward centres for a while. First, if you’re spending excessive periods of time in a scroll hole, it’s time to put the phone down. Zahraa Surtee, counselling psychologist, notes that sleep disruptions – and checking your phone in the middle of the night – is also a tell-tale sign.

      Also, pay attention to how you’re feeling when you’re not on your devices, notes Melissa. “If you feel like you can never switch off, are constantly checking your phone or emails, even when there aren’t notifications buzzing, and feel overwhelmed by the amount of information you are consuming, it might be time for a digital detox,” she says. Zahraa agrees. Are you feeling anxiety when your phone’s not within reach? You’re likely in a dopamine rut. You might even find a feeling of disconnect with the real world, says Melissa. “If you find yourself spending more time online or watching other people live life rather than creating and experiencing your own, it’s a sign that you need to intentionally disconnect for a while and re-engage with the present moment.”

      Then there’s the physical ramifications: “Spending long periods of time in front of a screen can cause eye strain, tension headaches, neck and back pain, and other physical symptoms,” says Melissa.

      How to detox, digitally

      Zahraa sees digital detoxes as a way to carefully curate what you’re exposed to. “It’s not about giving up screen time completely,” she says. “Rather, it’s firstly about recognising that the media we consume DOES affect our mental health and the way we choose to show up in the world.” Spend some time curating your phone. Go through your apps and disable those notifications that annoy you, or that cause you to scroll endlessly. Do you really need a notification every time someone likes your Reel? “Just as we get to choose the type of foods we ideally want to nourish our bodies with, so we do get to choose the type of content we’d like to nourish our minds with,” says Zahraa. “Digital detoxes are ideally about spending screen time more mindfully and in moderation.”

      To Melissa, the digital detox you embark on can be individualised to you. “It can be as short as a few hours or as long as a week, or even more,” she says. “During this time, you commit to disconnecting from digital devices and focusing on other activities that promote stillness and well-being. Don’t overcomplicate it, an hour or two a day is a perfect way to start, especially when there’s load shedding.”

      Keen to try? Instead of using the time to stare into space, itching to check your phone or Netflix, try scheduling a tech-free activity. Maybe that’s a bubble bath, some colouring in time or just some tea and time with your thoughts. More

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      Many Women Are Battling Depression During Pregnancy. Here’s What To Know, If You’re Struggling

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      In South Africa, between 21 and 47% of women experience depression during pregnancy. The global average? 12%. This means South African women are at higher risk during a crucial period of their lives. Depression during pregnancy can also often continue well into childbirth and beyond. “Pregnancy-related depression is often dismissed as ‘just the baby blues’ and women are told to ‘just pull yourself together’, but it is a serious mental health condition which not only negatively affects women’s quality of life and experience of motherhood, but the prospects of the next generation too,” says Doctor Bavi Vythilingum, a member of the South African Society of Psychiatrists.

      Why does depression during pregnancy happen?

      Dr Bavi says this is down to a number of factors. For one, pregnancy is an inherently life-altering event that can be stressful, and hormones might play a role. For another, the rates of intimate partner violence in South Africa are high and could lead to depression.

      In South Africa, violence against women worsens when a woman is pregnant. Substance abuse during pregnancy can also be a driver of depression. “The use of alcohol and substances puts the woman at risk of depression and also creates a vicious cycle where depression makes somebody use substances more, putting both the mother and the child at risk,” says Dr Bavi.

      There are also genetic factors. “If your mother had depression, you are more likely to get depression,” explains Dr Bavi. And then there are cases where women might have been depressed in earlier pregnancies (or, who get depressed during their menstrual cycle), which increases the risk of depression in any subsequent pregnancies.

      READ MORE: Want To Manifest Your Goal? Don’t Make These Manifesting Mistakes

      The risks of depression during pregnancy

      “Depression during pregnancy can have an effect on the unborn child,” says Dr Bavi. “It’s associated with an increased risk for things like preterm labour, for small gestational age babies (when the baby doesn’t grow properly) and for pregnancy-induced hypertension.”

      If depression continues after childbirth, this affects mother-child bonding, growth and development of the infant.

      READ MORE: 7 Ways To Meditate For Anxiety Relief That Are *Actually* Easy To Do

      Signs of depression

      Generally, a low mood that’s prolonged can be a sign of depression. Also, changes in appetite, sleeping too much or too little, wanting to self-harm, lack of motivation and lack of interest in things that used to be interesting are also warning signs.

      READ MORE: How To Support A Loved One If You Think They Are Suicidal

      What to do, if you think you’re depressed

      The first line of defence would be psychotherapy, says Dr Bavi. “Many women don’t get better on psychotherapy or can’t access psychotherapy,” she notes. If this is the case, medication in the form of SSRIs can be taken. They’re safe for use during pregnancy and won’t pose a risk to the baby, Dr Bavi says.

      Depression during pregnancy is a serious issue and poses risks to both the mother and the child. If you suspect you’re struggling, get help by contacting a psychologist or psychiatrist.

      The South African Depression and Anxiety Group (SADAG) lists toll-free helplines for general depression and anxiety, and has free support groups around the country for various issues, including support for expectant and new mothers. Call 0800 21 22 23 for help and information.

      In addition, you can join the network mumsupport.co.za for a caring community of women supporting women. More

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      A Therapist Answers 6 of Your Questions Around Feeling Lonely at Christmas

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      Whatever your typical set-up around December the 25th – perhaps a chunky get-together with the extended family, a little celebration with a few key friends and fizz or a firmly ‘non-traditional’ takeaway from your local Chinese restaurant, Christmas can feel a little strained and sometimes lonely.

      The festive period is a core cause of the feeling, even though we’re allowed to all be together again this year, after the global pandemic. While covid might be largely gone, loneliness manifests in different ways, pandemic or not.

      To help you through, WH asked leading psychotherapist and author of This Too Shall Pass, Julia Samuel, to respond to some of your questions, musings and comments on feeling alone, this Christmas.

      READ MORE:Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’

      How should I deal with Christmas loneliness?

      But first, there is some universal advice to root yourself in. Regardless of your situation, the below is likely to be a tonic, to some degree, in this bizarre time.

      Keep a routine

      ‘It helps to have regular routines that you can rely on that give you some certainty, so it might be structural routine of exercise before breakfast, or meditate after work,’ says Samuel.

      Just breathe

      ‘Both exercise and any breathing technique also reduce the anxiety caused by uncertainty, so you get double benefit. Intentionally choosing to do things that give you joy also helps manage uncertainty, so it might be listening to wonderful music as you cook.’

      Know what you can control

      ‘Recognising and jotting down the things you can change and influence and those you can’t is worth sticking on your fridge door,’ Samuel details.

      Remember that, even amid wild uncertainty, you are in control of some aspects of your life. ‘It is important to be proactive, make times for online connection and if possible real connection through walks together, even taking hot drinks that you can stop and drink together,’ she adds.

      ‘We need connection to others more than anything else. People need people and love in every form is vital medicine right now, we have to commit and work to have it, not wait for someone else to connect with us.’

      Scroll on for her response to WH readers who are feeling a little stuck, sad or solitary, at this time.

      READ MORE: How To Manifest Something From Start To Finish

      6 of your Christmas loneliness questions, answered

      1. ‘I feel sick about Christmas! I am alone and dreading seeing people with their families on Instagram. What should I do?’

      ‘I can understand that living alone is heightened over Christmas when you both imagine and see on Instagram families being together,’ says Samuel. ‘I wonder if you might contact an organisation that connects people in communities, young and old online and in person.

      ‘Another thing to note is that using our skill and agency to make something through painting or any kind of craft gives us both purpose and satisfaction, there are also many online craft meet-ups that you can join to discuss your area of interest.’

      READ MORE: If The Festive Season Stresses You Out, Try These Psychologist-Backed Coping Strategies

      2. ‘I am struggling with uncertainty. It looks as if Christmas will be very miserable this year and there’s a shortage of money through no work…’

      ‘The uncertainty and shortage of money make celebrating anything worrying. I wonder if you can schedule virtual meet-up with, say, four good friends to wish each other a happy Christmas.

      ‘I have been pleasantly surprised how meeting with a small number of close friends can feel intimate and enriching.’

      3. ‘My main concern is my 94-year-old mom, who lives alone, abroad. My sister is nearby and sees her a couple of times a day, but if there’s a bad snowstorm, she might not see anyone.’

      ‘I imagine not being with your mom on Christmas day is particularly hard, when the number of Christmases you are likely to have together in the future is uncertain.

      ‘Could you perhaps create a Plan B for your mother if there is a snowstorm – does she have a next door neighbour who she could ring and would agree to drop in, and could you agree a time you will telephone each other on Christmas day whatever the weather?

      ‘I would write and send her a card with a message of all that you feel about her, and memories of your happy Christmases of the past that she could open on Christmas Day.’

      4. ‘I lost my mom four years ago and she made Christmas magical. It’s not ever been the same again.’

      ‘Having memories of those very Happy Christmases with your beloved mom must be bittersweet.

      ‘I would create an annual Christmas ritual which reflects your mom and your love of her, maybe light a candle with flowers and a photograph of her that you can turn to at particular times or do something that connects you to her over Christmas.

      ‘Touchstones to memory are a way of expressing the love of the person who has died, for our love for them never dies.’

      5. ‘I think I will get depressed as I alone am expected to carry out all household chores. I used to have my friends as support, but, because I’ve not been in touch with them regularly through lockdown, they have left me.’

      ‘I can hear how hurt you are not being in touch with your friends, but I would suggest you draw on your courage and contact them and agree to reconnect. I am sure they would welcome hearing from you as they might well be feeling left and lonely too.

      ‘Partly it is about just daring, taking the leap to text or call and it is also cognitively recognising that the feeling of fear doesn’t in anyway match the reality of fear – feelings are not facts.

      ‘The worst that can happen is the status quo, they don’t respond, so you have lost nothing and may gain a friend so it is definitely worth the jump.’

      READ MORE: 21 Best Self-Care Gifts For Her That Go Way Beyond Face Masks

      6. ‘I have no family anyway and I think Christmas is over-amped as a time of togetherness – and that itself is the key cause of the seasonal loneliness.’

      ‘I wonder if you would find some sense of enrichment over a time that feels over-amped by volunteering on Christmas Day or around it? Helping others is both good for those that receive but also the giver.’

      *This article was originally published on Women’s Health UK More

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      The Results Are In: Running Proven To Significantly Improve Mood

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      Johannesburg, 28 November 2022. A total of 99% of people feel good or great after going for a run. This was the key finding from a series of running support groups set up by Nedbank in partnership with the South African Depression and Anxiety Group (SADAG) leading up to and throughout Mental Health Awareness Month. The runs took place every day in August and September and were led by Nedbank Runified, Africa’s biggest virtual mass participation race. They aimed to show the nation that exercise, particularly running, can be a starting point to address what has become our nation’s next great health crisis: mental health.
      Nedbank Runified for mental health saw athletes, mental health advocates and running enthusiasts lead group runs across the country that were open to anyone who wished to take part. All those who participated were challenged to be cognisant of their mood before and after their run and to report back on how they felt.
      READ MORE: 4 Ways To Boost Your Mental Well-Being
      ‘The results were staggering, but also not totally unexpected’, commented Tobie Badenhorst, Head of Group Sponsorships and Cause Marketing at Nedbank. ‘It has been scientifically proven that exercise, particularly running, improves mental health and reduces depression, stress, and anxiety – this is widely known. But we wanted to illustrate this to South Africans in the most practical way – by facilitating support groups for anyone who felt they needed them. These groups were designed to allow participants to experience the mental effect of even light exercise first-hand.’
      Of those who participated, 59% described their mood as ‘flat’ before their run, with only 7% saying they were feeling great. Post-run, just 1% felt their mood hadn’t improved, with 17% describing their mood as ‘good’ and 82% as ‘great’.
      ‘With South Africa’s mental health stats being one of the worst in the world (one in three South Africans battle with their mental health), our hope is that Nedbank Runified not only gave those who participated an outlet to boost their mood but that it will broadly raise awareness and drive education on mental health. Ultimately, we hope it can create a shift in how we think about and approach mental health. We’d like to thank Nedbank for providing its Runified platform as the vehicle to help us do this and look forward to building on the achievements of the past months,’ added Badenhorst.
      ‘Nedbank has been involved in running for decades, and we are proud to use the Nedbank Running Club as a partner to create a lasting impact in the communities we serve. Through Runified, we were not only able to raise awareness while driving education on this issue, but through clear insights, we have also demonstrated that running, particularly in groups, can reduce stress, depression, and anxiety,’ concludes Badenhorst.
      Nedbank Runified for mental health is not yet over – those who want to join the movement can participate in November from anywhere in the world by joining the Nedbank Running Club on Strava or by searching #NedbankRunified on social media for more details.
      If you or your loved ones are battling mental health challenges, there is hope. Visit sadag.org or call 0800 567 567 in the event of an emergency. More

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      7 Ways To Meditate For Anxiety Relief That Are *Actually* Easy To Do

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      A way to meditate for anxiety relief that’s actually easy to do? Please, say some more…
      Anxious thoughts are (arguably) the least pleasant kinds of thoughts—and as soon as they pop up, your main goal is to get them gone (which, honestly, only seems to make them multiply). Real talk: You can’t necessarily stop yourself from ever having them…but you can learn how to manage them (and prevent them from going rogue)—that’s where meditation comes into play.
      Meditation can actually teach you how to recognize anxiety-inducing thoughts, observe them, and then let them go. Basically, you’re learning to recognize and respond to your feelings rather than instantly reacting to them, says Andy Puddicombe, meditation and mindfulness expert and co-founder of the meditation app Headspace.
      Still, it can be hard to know where to start—and, uh, what to do when you’re actually feeling anxious. Try one of these seven quick meditation tips for anxiety to help bring yourself back to reality ASAP.
      7 Ways To Meditate For Anxiety Relief

      1. Focus on the rising and falling of your breath.
      With your hand on your stomach, focus on your breath as you inhale and exhale. Count your breaths—”one” on the rise, “two” on the fall—as you pay attention to the movement of your body, to bring you back to the present moment, suggests Puddicombe. Do this for 10 seconds, he says, repeating if necessary.
      READ MORE: 8 Things That Are Sucking The Happiness Right Out Of Your Life
      2. Pay attention to how your feet feel on the floor.
      Or how your hands feel on your keyboard; or how your back feels against the chair—anything that grounds you to where you are and what you’re doing at that very moment.
      Allow thoughts to come and go as you normally would (because they will—meditation isn’t void of thought), but as soon as you realize you’re lost in the thought, pivot your thinking back to the sensation you were focusing on, says Puddicombe.
      3. Do a full-body scan, starting at the top of your head.
      Close your eyes and focus on your forehead—then begin to scan down your entire body, stopping at specific parts (like your eyes, your mouth, your neck, etc.) to take note of each sensation—good or bad—that you feel, says Puddicombe.
      Don’t pass judgement or fixate on any specific feelings—just make a note of it and move on; scanning your entire body two to three times, paying attention to how you feel before versus after the scan is complete.

      4. Imagine bright, warm sunlight shining down above your head.
      You know how it feels when you’re sitting next to a window (or lying on the beach) and a beam of sunshine hits your face just right? Imagine that feeling the next time you’re overwhelmed—but instead of just your face, imagine the light beam filling up each part of your body, from your toes to your head, suggests Puddicombe. “Allow the warmth, light, and spaciousness to melt away any tension in the body,” he adds
      READ MORE: 11 Ways To Beat Year-End Fatigue
      5. Let your mind think about whatever it wants to think about.
      Yep, that even means feeling anxious, says Puddicombe. It sounds counterintuitive, but when you sit with your thoughts—without any expectations, sense of purpose, or focus for several minutes—you give your mind the extra space needed to help it unwind, he says.

      6. Picture someone you love—and breathe in their anxieties.
      All right, this one sounds weird but just go with it: Hold an image of someone you love in your mind, and imagine yourself taking on their anxieties and insecurities with every inhale. On the exhale, think about all of their good qualities and the great times you’ve had together—kind of like breathing in the bad and breathing out the good.
      This exercise of putting the happiness of others before your own is called “skillful compassion” according to Puddicombe, and it’s “one of the most effective ways to let go of a strong emotion such as anxiety is to focus on another person,” he says.
      READ MORE: “I Travel Solo Even Though I Have Anxiety — This Is How I Cope”
      7. Talk to yourself like you’d talk to a friend.
      Ask yourself, “what do you appreciate most in your life?” Once you’ve got something (or things) in mind, dwell in that gratitude for 30 seconds.
      Inquiring in the second person separates you from your mind and encourages a space of appreciation, free from any overwhelming emotions, Puddicombe explains.
      This article was originally published on www.womenshealthmag.com  More

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      8 Things That Are Sucking The Happiness Right Out Of Your Life

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      You may not recognise it, but there are several biological imbalances and environmental factors that could create bad mood triggers, affecting your mood as an offshoot of something else that’s not quite right. Read on and check if any of these ring alarm bells.
      Bad mood trigger 1: Food Intolerance
      Food intolerances are responsible for a wide range of physical conditions including nausea and abdominal pain, but they can also affect your mood, causing irritability, mood swings, lack of focus, aggression, nervousness or hyperactivity. If you suffer from regular mood swings, try keeping a food diary – noting what you eat as well as any changes in mood – to see if you can identify a link.
      Bad mood trigger 2: Your Home Decor
      If you want to give your mood a boost, try changing your home decor as your surroundings can heavily influence your mood. While red can make some people feel irritable or hostile, yellow communicates happiness and blue aids relaxation, so try accessorising your home with colours that enhance your mood. Research has also suggested that hanging up soothing pictures – such as beautiful landscape paintings – can positively affect a person’s mood and reduce stress and anxiety.
      READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’
      Bad mood trigger 3: Getting Promoted
      While many of us dream of getting a promotion in work, the reality may not be as rosy as you think. A study by researchers at the University of Warwick has found that rather than improving quality of life for workers, following job promotion employees suffered from increased mental strain and there was on average a 10 percent decrease in people’s mental health.
      Trigger 4: Your Bedside Lamp
      If you regularly fall asleep reading or watching TV, this can have repercussions on your mood the next day. Research has shown that night time light can suppress the production of melatonin; a mood-regulating hormone which is only produced during darkness. So, try investing in some heavy curtains and make sure you turn off all lights at night to give yourself a happiness boost.
      Trigger 5: Nutrient Deficiencies
      While depression can be caused by a number of things, symptoms can be worsened or improved by your diet. Deficiencies in vitamin D, the B vitamins (particularly B6, B12 and folate) and omega-3 fatty acids can all lead to feelings of depression and anxiety. Try introducing more foods rich in these nutrients into your diet to see if symptoms improve.
      READ MORE: How To Support A Loved One If You Think They Are Suicidal
      Trigger 6: Your Friends
      You might think that spending time with your friends is a great mood booster; however, that could all depend on their mood. Research has found that emotions – both positive and negative – are contagious and easily passed from person to person, often without you being aware of it. Furthermore, you don’t even need to see your friends to catch their mood, as a study suggests that the emotions of Facebook users directly affect the emotions of their friends for up to three days.
      Trigger 7: Late Nights
      Many of us are aware that lack of sleep can contribute to a low mood; however, research suggests that when you go to sleep could be almost as important as how much sleep you get. According to a study published in Psychiatry and Clinical Neurosciences, night owls are almost three times as likely as early birds to experience severe symptoms of depression, so try getting some early nights to boost your mood.
      READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After Work
      Trigger 8: The Pill
      A study by researchers from Monash University has found that women who take birth control pills are twice as likely to be depressed as those who don’t. For some, certain birth control pills can also lead to mood swings, increased anger and loss of libido. If you think that your mood has changed for the worse since you began taking the pill, visit your GP to discuss the alternatives. More

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      10 Ways To Motivate Yourself To Hit the Gym After Work

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      By Ashley Oerman
      Everyone has that moment after a long workday when all you want to do is go home, get into bed even though you totally planned to hit the gym after you left the office. We hear you. So we spoke with experts to round up ridiculously easy tips that double up as gym motivation after a gruelling workday. You can now officially cross your excuses off your list.
      1/ Turn Your Gym Motivation into Office Décor
      Do you decorate your desk with positive affirmations like “Keep calm and carry on” to get you through the workday? It might be a good idea to post some inspirational gym motivation messages around your workspace as well, says Leanne Shear, co-founder and head trainer of Uplift Studios in New York City. You can also tape up images associated with your goals, says Shear. She suggests photos of your favourite fit Instagramer or one of that bikini you’re dying to buy.
      2/ Eat Breakfast
      Setting yourself up for workout success starts within an hour of waking up, says dietitian Wendy Bazilian, co-author of The Super Foods Rx Diet: Lose Weight with the Power of Super Nutrients and an American College of Sports Medicine-certified health and fitness specialist. Even though it’s hours before your trip to the gym, having a smart breakfast will keep your body from depleting its stored glycogen, which you need to stay energised throughout the rest of the day. Eat a solid breakfast with protein, a fruit or veggie and a complex carbohydrate (like whole-grain toast).
      READ MORE: 19 Slider Exercises That Will Make Your Abs And Glutes WORK
      3/ Keep Lunch Light
      Don’t let a food coma get in the way of your workouts. No matter what you’re eating, if you have too much of it, your blood sugar is going to go through the roof and then plummet back down leaving you drowsy and maybe even unproductive, says Bazilian. To fight midday fatigue, eat a light meal like a wrap or salad that features a complex carbohydrate, fruit or vegetable and protein. Also, try to avoid foods with refined carbs or lots of sugar, which can cause you to crash later in the day. Keeping your blood sugar steady will stabilise your energy, help you get more done, and feel awake enough to make it to the gym.
      And get this: When you eat lunch can be as important as what you eat, says Bazilian. Try to eat about four hours before you plan to work out because your stomach takes about three hours to clear out its contents. And if your digestive system is still working to digest your food, it’s using energy that you could be putting towards your workout.
      4/ Pack A Snack
      If making it to the gym four hours after eating lunch is tough for you, make sure you bring a pre-exercise snack to eat about 45 minutes before you hit the road. Since snacks are smaller than meals, this is just the right amount of time for your body to digest most of this snack and use it as energy during your workout, says Bazilian. When you chow down on a small, easily digestible snack consisting of mostly carbs and a little protein, you’re going to have more energy to work harder at the gym, says Bazilian. “It seems a little weird to consume kilojoules before your burn kilojoules, but it’s about the bigger picture,” she says. “You want to feel good while you’re working out and have energy to push yourself.” She recommends an apple with peanut butter or even a latté. Another thing: After your snack, try to get up and move around a bit, says Shear. Getting your heart rate up (even a tiny bit) helps get your blood flowing and keeps you from feeling lethargic, she says. She suggests walking up and down some stairs in your office building or, if you have an office, closing your door and doing a few jumping jacks.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5/ Take Advantage of Your Tech
      Another way to make sure hitting the gym is on your to-do list for the day is to create a calendar reminder on your computer or set an alarm on your phone, says Shear. That little signal serves as a very obvious reminder of your workout goals and can keep you from backing out because you were so busy that you forgot (or “forgot”).
      6/ Change into Your Exercise Gear Before You Leave the Office
      When you switch clothes before you leave work, number one, you’re giving yourself a visual reminder that you’re committed to working out. Number two: You’re making yourself more accountable to yourself and to your coworkers. You’re not going to want to admit that you didn’t work out like you said you were going to, says Shear.
      READ MORE: Is It Better To Do Cardio Before Or After Weight Training?
      7/ And Leave Things at the Office
      If your gym has a location near your office, after you change, leave your work stuff and go exercise with just your gym bag. Shear says this eliminates the temptation to pass up the gym on your journey home because you won’t have your things with you that you need for the night – you couldn’t go straight home even if you wanted to. If your gym isn’t close to work, since it’s summertime, go for a jog or do some interval training near your office building.
      8/ Use the Buddy System
      Instead of making plans to meet up with an old friend over cocktails, schedule a sweat session to catch up. Although you’re probably not going to be chatting it up during a tough bootcamp class or treadmill interval workout, the fact that you’re meeting a friend there will make you less likely to back out, says Shear. Then you can grab dinner after the workout.
      9/ Treat Treats as Gym Motivation
      Go ahead and bargain with yourself. If you look forward to a glass of wine at the end of your day, turn that little treat into a reward for your workout, says Bazilian. No workout? No wine.
      10/ Set the Bar REALLY Low
      If you tell yourself that you have to go to the gym for at least 15 minutes, you’re more likely to go than if you have an all-or-nothing mentality, says Bazilian. “If you make your goal ridiculously easy, it gets you to go. And once you’re at the gym, you might think ‘well, I could probably stay just a little longer,’” she says. Not to mention, it’s totally possible to fit in an effective workout in just 15 minutes – or even five!)
      This article was originally published on www.womenshealthmag.com More

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      It’s Time For The Virtual Nedbank Runified Challenge

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      It’s time for the Nedbank Runified challenge where runner’s join forces all over the country in aid of Mental Health Awareness month and Runify around mental health. This is the perfect first step towards a happier and healthier South Africa.
      Virtual Goal  
      The Runify challenge, in partnership with the South African Depression and Anxiety Group (SADAG), aims to demonstrate that running (particularly in groups) can reduce stress, depression and anxiety. The goal for the challenge is to collectively run 500 000 km by the end of the month. All you need to do is run as many times and as many kilometres as you can each week to help reach the target. Run for a greater cause, Runify for those around you and let’s get this movement going together, one step at a time.

      Join A Group Run
      The Nedbank Running Club is more than a club and welcomes runners of all fitness levels to unify through running.  Join one of the Runified partners in their respective cities for a 5 km group run.
      Durban 
      Nedbank Runified Durban group run hosted by Cuan Walker, Masibulele Mkhundlu & Nicola Schreuder
      Date: 22 October 2022  Time: 08h00 Venue: The Bike & Bean, Snell Parade, Stamford Hill, Durban, 4025
      Johannesburg 
      Nedbank Runified Johannesburg group run hosted by Tumi Sole & Zinhle Masango
      Date: 25 October 2022 Time: 17h30 Venue: Nedbank Running Club, Modderfontein, Flamingo Shopping Centre (Upper parking Area)
      Cape Town 
      Nedbank Runified Cape Town group run hosted by Amy Hopkins, Caley Jack, Nombulelo Mgabadeli & Graeme Richards
      Date: 29 October 2022 Time: 08h00 Venue: vida e caffè Table Mountain
      Join the Nedbank Running Club on Strava
      From 14 – 30 October 2022, run as many kilometres as possible to help Nedbank reach the 500 000 km goal in the two week period.
      Share your runs on Strava and all social platforms with #NedbankRunified and you stand a chance to win prizes, including Nike vouchers, Nedbank AVO vouchers, and Nedbank Running Merch.
       Visit http://www.nedbankrunningclub.co.za to join the Nedbank Running club in your area, no matter what type of runner you are. 
      If you or your loved ones are battling with mental health challenges, there is hope. Visit sadag.org for free resources to manage your mental health. SMS 31393 and a counsellor will call you back or call 0800 567 567 – available seven days a week, 24 hours a day. SADAG has a dedicated WhatsApp counselling chat line on 087 163 2030 available seven days a week, from 08:00 to 17:00.
      *In Partnership with Nedbank More