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      6 Energy-Boosting Hacks That Are Simple To Integrate

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      Tiredness is that feeling that we all seem to know a little too well. Perhaps it’s waking in the morning and desperately wanting to hit the beckoning snooze button. Or maybe it’s the feeling of that ominous 3pm slump, where our brain fog creeps in as our sugars dip post-lunch. Or perhaps it’s a more figurative feeling of tiredness; that you’re struggling to keep family, friends and yourself topped up, and that the demands of life and communication can feel at times exhausting. 

      Well, you’re not alone, with one of the most common complaints brought to clinicians cited as being tiredness. After all, if we aren’t functioning at our best, we often feel like we’re not committing fully to our work, enjoying life to the most and sleeping well. 

      So with that in mind, the happy news is that a few simple tweaks will pay great dividends. Get ready to be electrocuted into life. Here are 6 easy hacks. 

      Exercise 

      When you’re tired, exercise is usually one of the first things to be given the boot in favour of a lie-down. But people have caught on to the benefits of exercising to boost your energy – something which at first glance could be seen as an oxymoron. In fact, the folks at Harvard cited a study where sleep-deprived volunteers compared against three different interventions: caffeine, stair-climbing and placebo. Ultimately they found that just 10 minutes of exercise boosted participants’ energy levels far more than caffeine (50mg) did.

      Soak up some sunshine (safely) 

      Feel more energetic on a sunny day than you do on a cloudy one? There’s some science to it. One of the best-known benefits of sunlight is vitamin D, which contributes to immune health, bone health and hormone production. Some studies have also suggested an association between sunshine and serotonin production, which helps regulate mood, hunger, sleep, learning, memory and your libido—so it’s possible to for sunshine to provide a natural energy high. Just be sure to soak it up at times when the UV index is low and wear SPF 50+ on any exposed skin. 

      Refuel with fermentation 

      We’re all aware to the fact that gut health is incredibly important to our overall health, influencing our immune system, heart, brain, mood, skin, sleep and overall digestion. We call it our second brain for a reason – it impacts our body overall in significant ways. So to keep our gut healthy it’s important to eat prebiotics and probiotics, limit processed foods and alcohol, drink plenty of water and minimise stress. A great place to start? Ferments. The likes of kimchi, sauerkraut, kefir, tempeh, natural non-flavoured yoghurt, miso and kombucha are your first ports of call. 2,4,6,8. 

      Prep your snacks 

      Drink, sorted. But what about snacks?! When hunger strikes, reach for ones that will keep you fuller for longer. We’re talking protein, good fats and fibre. If you’re in the mood for an apple, why not slather some peanut butter over it to ensure a slower release of energy? Or if you’re feeling like you need a top-up, protein goes a long way, after all, it’s the most satiating macronutrient. We’re talking yoghurt, tuna, trail mix, hard boiled eggs, a slice of cheese – the list goes on.

      Also, there are studies to suggest that starting the day with a savoury breakfast will help you manage your blood sugars and stay fuller for longer – and more energetic – throughout the day. 

      Image by Freepik

      Stick to a wake-up time 

      If you’re sleeping in one or two days of the week to try to ‘catch up’ on some energy, it may actually be having the opposite effect. A growing body of research shows that waking up at the same time every morning can not only help you sleep better at night but make it easier to get out of bed in the morning. This is because the circadian rhythm is reinforced, and the body knows what to expect, knowing when to release melatonin (the hormone that induces sleepiness). 

      READ MORE: Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per Experts

      Turn up your favourite tunes 

      Listening to music has been linked to a reduction in stress levels, as well as a rise in serotonin and dopamine. Of course, it helps if it’s music that you love, so try creating a playlist for your morning commute rather than relying on the radio. The combination of lower cortisol levels and mood-regulating neurotransmitters can provide an energy boost while promoting focus and motivation. 

      Consider a supplement 

      We know that vitamins and minerals are essential for our bodies to function at their best. They influence our metabolic pathways and support fundamental cellular functions. And studies have shown that supplementing with vital vitamins and minerals is highly likely to result in health benefits in the areas of physical and mental fatigue. 

      Carla Oates of The Beauty Chef had some interesting insights into supplements, too, stating that, “Certain herbs, such as astragalus, have been traditionally used in Chinese Medicine for years to promote energy levels and increase vitality.” 

      More Energy-Boosting Articles:

      The post article by Scarlett Keddie appeared first on Women’s Health Australia. More

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      Transformation Journey: Exercise Renewed My Self-Esteem And I’m Stronger Than Ever!

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      If you’re on a transformation journey, take heart from the stories of others who’ve been there. Here, Louné Maree details how she went from skinny – and unhealthy – to strong and happier than ever.

      The Starting Point

      On the 28th of March 2023, I underwent my fourth and final surgery with the skilled Dr Nerina Wilkinson, marking a pivotal moment in my transformation journey. The decision to undergo a double mastectomy in 2019, following a positive BRCA2 gene test and the heartbreaking loss of my mother to cancer in 2008, laid the foundation for my path to self-discovery.

      Before the surgery, my passion for fitness and self-care defined my active lifestyle. However, post-surgery, I faced the challenge of re-entering the gym amid a toxic relationship that left me feeling unworthy. Throughout this period, lacking the necessary support at home and facing delayed re-entry into exercise, I made the crucial decision to remove toxic individuals from my life and relocate. By the end of June, I made a bold decision to relocate to Hout Bay in Cape Town, embarking on a journey to rediscover myself.

      By then, my muscles had atrophied, leaving me merely skin and bone. My once-perky butt and solid physique were replaced by a reflection in the mirror that revealed protruding hip bones and a stark change in the texture of my thighs. I weighed just 55kg.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      Trying something new

      Before embarking on this transformation journey, I practised intermittent fasting, restricting my eating window to after 9 at night for a year. However, a pitfall was overindulging during those moments, leading to unhealthy habits of going to bed and feeling bloated. My objective shifted towards a healthier approach, aiming to eat more frequently with smaller portions. It wasn’t until the end of November that I realized being skinny isn’t synonymous with being healthy. With the goal of achieving my best shape before turning 33, this journey is still ongoing. Every week brings progress, and I can feel myself growing stronger.

      By the end of November, I transitioned to heavier weight training, eliminating cardio to focus on muscle building rather than further weight loss. I incorporated whey protein and creatine into my diet, prioritizing protein, vegetables, and fruits.

      READ MORE: How One Personal Trainer Lost 30kg – And Kept It Off

      Success!

      Embarking on this transformation journey has been a solo endeavour, with the unwavering support of my sister, work colleagues, and friends. While I’ve always had a passion for exercise and fitness, this time around, it became a mental challenge. Some mornings, training before work meant conquering the temptation to hit the snooze button. Initially, even donning my gym clothes posed a challenge, but I recognized that once I started my workout, I was on a mission with unstoppable momentum. Surprisingly, cutting out sugar, alcohol and fast foods turned out to be the easiest part of this journey.

      I now maintain a robust and healthy weight of 60kg. Achieving this transformation spanned a dedicated five-month period.

      I experience increased energy, find daily tasks more manageable, and feel a new-found confidence in my physique. Building muscle has instilled in me a sense of strong willpower and improved mental well-being.

      READ MORE: How To Lose 1kg A Week: Safe & Healthy Exercise & Nutrition Tips

      Louné’s tips

      Get support

      “Begin by surrounding yourself with a supportive circle—I have a group of female friends I fondly call my cheerleaders. They uplift me during lows and celebrate my achievements.”

      Get an eating plan

      “Establish a well-balanced eating plan. As this gains momentum, consider joining a gym where like-minded individuals share your goals and energy. While setting personal fitness goals, always keep in mind that fitness is more than a goal; it’s a lifestyle.”

      Uplift yourself

      “I appreciate the concept of women empowerment. Recognizing our emotions, let’s uplift one another through genuine compliments on success and appearance, fostering self-confidence.” More

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      How I got my job as… Director of this hot yoga studio in the UAE

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      Welcome to the Emirates Woman weekly series ‘How I got my job as…’ where we speak to some incredible entrepreneurs and businesswomen both based in the UAE and globally to find out about their career paths that led them to where they are now; what their daily routines look like; the advice they’d give to those starting out; and the hurdles they’ve had to overcome.This week, we speak to Jessica Casalegno who recently took on the role as Dryp’s Wellness Director. She is a distinguished hot Reformer, Barre, Pilates, Yoga instructor and wellness professional hailing from the United States. Overall, she is setting a new standard for wellness in the region.This homegrown pioneering wellness destination has now reopened in Dubai Marina with two newly expanded and renovated men’s and women’s toilets, shower and changing rooms, there is an overall collective lifestyle feel to the brand’s new look and offering and state-of-the-art equipment including the infra-red sauna, below-zero cryotherapy chamber and more.To delve into her journey, Emirates Woman spoke to Casalegno, to see how her journey in the wellness industry began.What was your favourite subject at school?My favorite subject was always art – creating and making was always at the core of what I loved most.What was your first job?My first job was when I was age 17 and in retail, at Hollister in the US. My first graduate position was for a boutique architecture firm as a drafter while I was still in design school.What brought you to Dubai?Like so many other women, I came to Dubai with my husband, due to my husband’s job. I’ve found it to be extremely hard to find Americans who live outside of US (my husband isn’t American). So while I am a “rare” case living in the UAE, I really love living abroad, specifically here, and I don’t anticipate moving back to the US. Dubai has really become home for us over the past 6 years of residence.What inspired you to enter the wellness space and be part of the hot yoga studio, Dryp?I’ve always been involved in the active community in Dubai since relocating here in 2018. I joined boutique fitness studios and found likeminded friends outside of my office job as an architect within the fitness scene. After the pandemic of 2020, I became a freelance designer, which pushed me into working in fitness as a “part time” gig. I began by teaching Barre, then I moved into leading yoga classes which then led to Pilates and reformer training and teaching. I’ve been practicing yoga since age 12, and I danced throughout my childhood. I did American cheerleading and tumbling during high school and was captain of my squad. Core strength disciplines have always been at the heart of my wellness journey in life. I’ve been practicing Pilates on the reformer now for well over 6 years; the transition into working within the realm of bodyweight training felt like second nature. I was a Dryp member upon moving to Dubai, then I started teaching there as soon as I completed my further professional training – and everything just grew from there.Talk us through the concept of Dryp?At inception, the Dryp concept was a unique one: a space for the “modern” yogi and fitness enthusiast. Dryp remains one of the few homegrown workout studio(s) that leads with a hot wellness offering. Dryp isn’t about warm wellness, it is HOT; my classes hover around 40+ degrees Celsius! It is still the hottest studio that I’ve ever experienced to date. The way you feel after any of the workouts we offer is euphoric, and members get a full body experience like no other, that leaves them feeling incredible. The endorphins and dopamine that flood the body after a Dryp session are so powerful and satisfying. At Dryp we pushed hard to bring in the additional reformer Pilates studio that is now open, as no other studio in Dubai enjoys both. Having both hot classes and reformer Pilates is truly the best of both worlds. The studio now has everything members could ever want: reformer, hot classes and even my favorite matcha cafe too! Now with the added Cryo and infra-red sauna sessions, Dryp is a “one stop shop” for wellness, hosting all of the best of what Dubai has to offer. DRYP hosts just one price for memberships for our classes: regardless of if they are reformer or hot room. For example, when you buy 10 classes at Dryp you are free to mix them for the most preferable combination to you. No confusion and no hassle and the freedom to switch up your classes however you choose throughout your wellness journey.What are the key elements of your role?I lead our team – from instructors and admins to housekeeping. I draft up the schedules, I try out the teachers, I plan the packages and organize the prices accordingly with the owner. I collaborate with partners, I conduct the in-house marketing strategies. I organize photoshoots and private events. I also led the entire design renovation, utilising my background as an architect and interior designer. I directed all of the new design at Dryp, from the interior selections to the new equipment – mats, artwork, signage Working with BluMatcha, I even helped conceptualize menu prototypes for the Dryp café. I manage daily operations from sales to handling any sort of customer service experience. I’m at the forefront of it all. It’s a 24/7 role that is done on top of my wellness teaching and management of some architectural design projects too.Talk us through your daily routine.I’m an early riser and no day is the same. Typically, i’ll review the accounting and sales of Dryp’s previous day, then I’ll begin teaching classes, either in the studio or with my private clients. I always have to be available online to manage Dryp, whether I am physically in the studio or not. I usually have a little break in the afternoons where I will take meetings or handle the day’s demands, then I’ll teach in the evenings too. If I’m not busy training other people or managing admin, I make time to do my own personal training. I’ll either take a class, go to the gym or head outside for a walk. I might even be found rollerblading in the fresh air. I spend most weekends with my husband and friends – often at the beach or somewhere outside. Otherwise, I can be found cuddling up on the sofa at home with my two sweet kittens.What advice do you have for anyone looking to follow in the same footsteps?My best advice: don’t limit yourself or put yourself in a box. Allow life’s twists and turns, and grow with the seasons. Honestly, I would have never guessed I’d be doing what I’m doing now and I’m loving it. This path hasn’t been direct for me – but the best professional decision ever made was to leave the corporate world. I fully resigned from my full-time work as a senior architect less than one year ago. I went from working in fitness very “part time” to bringing together multiple aspects of my background into one leadership role. My work now is very intersectional as I’m still holding onto the design aspect, just in a different way than I did before – and I’m still learning every day.Tell us more about the classes offered?On the mat, we have “Original 60” & “Original 90,” which many people also know under the names of Bikram Express (60 minutes) and Bikram (90 minutes). These are the original sequences of the first style of hot yoga. We also have “Hot Vinyasa,” which is a dynamic vinyasa flow style class in the heat. “Hot Core Flow” is a vinyasa flow style class that specifically focuses on core asanas – consider it a “more intense” vinyasa flow. “Hot Yoga Sculpt” is a fusion class that all instructors teach differently. At its core, is a hybrid of weightlifting and Pilates style training with yogic flows intertwined within the sequence. “Hot Booty Core” is my signature class, which is a full on ‘sculpt’ style Pilates class, often with many squats and lunges – all low impact moves used in a non-stop, high intensity sequence. “Dryp Fit” is a strength and conditioning class that focuses on bringing out the athlete within. “Strength & Mobility” is a heated yoga workshop style class that teaches members how to enhance their yoga practice – think handstand drills and lots of chatarungas. “Hot Mat Pilates” has low impact moves for a high intensity workout. The softer classes on the mat include “Hot Yin” and “Hot Candlelight Flow + Stretch”, both of which promote flexibility and overall mobility. Yin focuses on holding asanas, or postures, that open the body and increase flexibility via static holds. Hot Candlelight Flow is a very soft, stretch focused vinyasa flow ~ slow but dynamic, soft but moving. On the reformer, we currently offer “Beginners Reformer,” “All Levels Reformer,” “Advanced Reformer,” “Cardio Reformer” (using the reformer trampoline as an extension), and “Stretch Reformer” (a dynamic stretching class). Very soon I’m so excited to begin offering the most unique of it all: HOT REFORMER – an advanced class for those who are in for a super challenge.What is the best piece of advice you have ever received?To simply live in the moment, to be grateful for what you have and to be your most authentic self. Life is ultimately so short: if you’re not spending it doing what you love, what is the point?And what is the worst?The worst was from anyone who tried to sway me from moving to the opposite side of the world, or those who tried to discourage me from my relationship with my husband. We were in an international long-distance relationship for 3.5 years before we got married – we then lived together, for the first time, in Dubai. Moving here with my husband has been the biggest, scariest life adventure – but also the most rewarding one. My life would have been completely different had I not taken the plunge with him, and I’m so forever grateful for the opportunities I’ve had here and the lifestyle I now enjoy. I believe that the best is yet to come and that I am destined for great things, outcomes that would have materialized had I stayed static in my corporate job in the USA.What’s the biggest challenge you have had to overcome?I’ve had a few challenges in life, during my childhood, in school and university years. However, perhaps the biggest personal challenge I’ve had to go through in my adult life so far is a more recent pain, which was the loss of my first pregnancy. I experienced my first (and hopefully my only) miscarriage about one month ago, at around 10 weeks pregnant. It was a terrible loss and something that I am still healing through, both mentally, emotionally and physically. What I’ve gone through is a struggle that so many women face, but yet so many suffer through the pain in silence. The biggest thing that has been helping me to heal is coming to terms with how it wasn’t my fault, and that it’s just a very sad part of life. I am so thankful for the amount of support I’ve had from my family and the many female friends and clients around me too.What’s your future for the brand?The future of the brand is to grow! I’m looking forward to bringing in more reformers and to introducing hot reformer classes as the first studio in MENA region to do so. I’m also looking forward to hosting collaborations and pop ups throughout Dubai and I’m hoping to increase awareness with our partnerships like Amadawear Boutique and Bala – all of our equipment at Dryp is by Bala. The sky is the limit.– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied More

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      SIRO One Za’abeel: Redefining luxury hospitality with a focus on wellness

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      Lifeby Ruman Baig19 mins ago Nestled within Dubai’s iconic One Za’abeel development, SIRO One Za’abeel promises a transformative guest experience centered around fitness and recovery.This concept integrates technology with expertise, empowering guests to unlock their peak mental and physical potential. The hotel’s commitment to wellness transcends boundaries, encompassing nutrition, fitness, sleep, recovery, and mindfulness.At the heart of SIRO One Za’abeel lies the Fitness Lab, offering a diverse range of classes and state-of-the-art facilities. From high-intensity interval training to group cycling and boxing sessions, guests can embark on a personalized fitness journey curated by expert trainers. The Experience Box, a unique studio, immerses guests in atmospheric workouts enhanced by interactive visual engagement.Complementing the Fitness Lab is the serene Recovery Lab, located on the 31st floor. Here, guests can indulge in mindfulness practices, holistic therapies, and cutting-edge treatments designed to rejuvenate the body and mind. The Recovery Lab’s male and female-only zones ensure a tranquil environment tailored to individual needs.Designed as a sanctuary for holistic wellness, the guest rooms at SIRO One Za’abeel feature minimalist decor and thoughtful amenities. Floor-to-ceiling windows offer panoramic views of the city skyline, while in-room recovery cabinets and wake-up technology enhance the wellness experience.SIRO One Za’abeel also prioritizes nutrition, with options ranging from customizable shakes at the Refuel Bar to 24-hour in-room dining featuring balanced meals. A monthly membership program extends access to the hotel’s wellness facilities to residents of Dubai.As the inaugural hotel of the SIRO brand, SIRO One Za’abeel sets a new standard for immersive wellness hospitality. With future destinations planned for Montenegro, Japan, and Mexico, Kerzner International is poised to revolutionize wellness travel worldwide.For more information, visit sirohotels.com or @SIROHotels.– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied More

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      10 Wellness Quotes By Miss SA Natasha Joubert (That We Absolutely Loved!)

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      Ever met those people who are a freakin’ big deal but don’t treat themselves as such? This was the case when current Miss SA Natasha Joubert invited me to her home for the Jan/Feb 2024 cover interview. After insisting on brewing me the perfect cup of coffee, the 26-year-old opened up about everything in her new, busy world. From the gruelling Miss SA preps, dealing with negative opinions and managing a tight schedule to not being too anal about diets and swopping intense workouts for low-impact exercises, she left no stone unturned.

      After almost three hours of Natasha laying her soul bare, one important lesson that I took away was that: Our breakthrough or fresh start is always one last push, and sound decision, away. Ahead, some wisdom that we gleaned from one of the most relatable Miss SA’s in the history of the pageant:

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      1. Embracing New Beginnings And Forging Ahead

      “I’ve learnt not to become too complacent. I usually know that it’s time for change when I get to a point where a lot of things no longer excite me or when it feels like I’m settling. Then I know that it’s time to take a risk or introduce changes to my daily routine. Secondly, don’t only try one or twice — if you have to do something four times, then go for it! These days, failure is more common than success. If you study the lives of most successful people, they definitely didn’t get it right the first time around. For instance, my mother studied law when she was 18 and quit. She just recently got her law degree now at 50. The lesson? If there’s something that you genuinely want for yourself, go for it. Even if it means taking a break.”

      2. Fight For Your Dreams

      “In life you’re going to have to fight for the things you need and want. There are very few young people who have parents who can finance their future goals. And I was one of those kids. Saving my pageant winnings and working odd jobs as teenager and post-matric made me financially independent from a young age. At times, I’d have to borrow my mother money because she just couldn’t do it as a single mother. Granted, I grew up quicker than I would’ve liked to. Now that I’m running my own household, I fully understand how my mom struggled on her own after my dad’s passing. My wish is for young people to understand that having parents who fund their education and goals is a privilege that they should never take for granted – not a must!”

      READ MORE: 6 Times You’re Totally Sabotaging Yourself At Work — Without Realising It

      3. Humble Beginnings

      “When I entered Miss SA in 2020, the judges always advised us to bring our real selves to the competition if we really wanted to win. And I remember thinking: “What does that even mean?” But working with a therapist to heal my childhood traumas has been revolutionary. I wasn’t self-assured the first time around. The thought alone of admitting to being independent at a young age so that I could relieve my mother of any financial pressure, or the debilitating fact that we lost our home after my dad’s passing, would’ve embarrassed me or brought me to tears! But I now tell that story with pride in hopes that it will inspire many other young people to fight for their dreams like I did!” 

      4. What I Know For Sure

      “Now I know that life is about balance. It’s all about knowing when to work hard and when to take time off or when to take things seriously and when not to overthink. I don’t take my Miss SA title too seriously. I dance when I’m at events, I’m definitely not stiff and stuck up. At the end of the day, everyone is literally just like you – they’re human. I want to be known as a Miss SA who gets the job done, but who’s also relatable and showcases the downfalls and the struggles. I don’t mind being an open book because it allows me to go through life freely and without feeling the need to filter certain things out.”

      5. Navigating Negativity

      “I’ve never worked as hard as I did for Miss SA – little knowing that the hard work gets worse after being crowned [chuckles]. There will always be those people who feel that you didn’t deserve an opportunity, but no one can ever tell you that you’re not fit for anything if you give it your all.”

      6. Living With ADHD And Anxiety

      “I was diagnosed with ADHD and anxiety in my adulthood. It could’ve been earlier but I refused to go to therapy when my dad passed away in my teens. I didn’t want to be on medication chronically so we started on a really low dosage for a few months then eased it out. Eventually, I had to find coping mechanisms that would help me control the symptoms from the inside and exit that space of constantly wanting to be busy – and that’s where life coaching came in. I will always go to therapy for as long as circumstances allow me to.”

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      7. Stop To Smell The Roses

      “I’m in my 20s now and understand that I haven’t reached the pinnacle of who I want to be. I don’t want to be so consumed by life’s responsibilities, or rush through it, without ever stopping to reflect on the next step and carefully mapping out who I want to be. I want to constantly challenge myself to grow after ticking off a goal and to do everything with intention.”

      8. After A Long Day…

      “My favourite form of unwinding is lying on the couch and enjoying a good series, or being with family and friends, walking my dogs, lying in the sun, swimming at my grandparents’ house or sitting in front of the fire with my boyfriend in winter. It’s really the small things that bring me the greatest joy.”

      9. Don’t Demand Too Much Of Your Body

      “Gym for me was always about releasing endorphins. I really can’t promise myself that I’ll commit to exercising as regularly and as intensely as I did before and during the Miss SA preps – and that’s also okay. My work schedule simply doesn’t allow me to. The smaller things like walking my dogs and hiking with my family will have to do for now.”

      10. Local Is Definitely Lekker

      “I love travelling locally — the Western Cape Winelands and the Kruger National Park being firm favourites. I get PTSD from travelling internationally. My bag is always overweight, I always worry about the possibility of missing the flight and then I’m constipated for four days after returning. When I land back in SA, I always think to myself, ‘I don’t know why I paid that much just to want to be back home [chuckles].’

      Catch our detailed interview with Miss South Africa Natasha Joubert in the January/February 2024 issue of Women’s Health on shelves now, or grab yourself a digital copy. More

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      Don’t know how to manage stress? 8 effective techniques to help

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      Lifeby Ruman Baig2 hours ago Looking to start 2024 on a positive note? Practice these 9 stress reduction techniques to kick-start your wellness journey.Deep BreathingPractise diaphragmatic breathing to reduce stress. Deep breaths increase oxygen flow, promoting skin cell regeneration and improving overall skin health. Try breathing in for a count of 4 and out for a count of 6 to activate the parasympathetic nervous system.MeditationEngage in mindfulness meditation to calm the mind. Reduced stress levels can prevent skin issues like acne and eczema, promoting a healthier complexion. An app such as Calm or Superhuman will help guide you.YogaIncorporate yoga into your routine for physical and mental relaxation. Poses such as a Child’s Pose enhance blood circulation, aiding nutrient delivery to the skin.HydrationStay adequately hydrated as it supports skin elasticity and texture. Dehydration can contribute to stress, impacting skin health negatively. Electrolytes play a huge part in keeping you hydrated, we love Humantra.Nature WalksSpend time in nature to reduce cortisol levels. Fresh air and green surroundings contribute to a sense of calm, positively impacting skin health.Sleep QualityPrioritise quality sleep for skin rejuvenation. During deep sleep, the body repairs and regenerates cells, contributing to a radiant complexion and overall wellbeing.Try to stick to the same bed time and wake time as this supports an optimal circadian rhythm. Morning light is also important as is not eating before bed and having 30 minutes to 1 our without screentime before you go to bed.AromatherapyUse calming scents like lavender or chamomile to relax. Aromatherapy can reduce stress-related skin issues and promote a soothing environment, try Aromatherapy Associates.Digital DetoxLimit screen time to mitigate stress. Constant exposure to screens can contribute to skin problems, taking breaks and limiting social media fosters relaxation.Art & CreativityEngage in artistic activities as a form of expression. Creating art can be therapeutic, reducing stress and promoting a healthy mindset that reflects on the skin.December – The Winter Escape Issue with Rolls Royce  – Download Now– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied More

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      DJ And Fitness Trainer Miss Bee On Crafting A New Life After Surviving Cancer

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      Botle Kayamba, popularly known as Miss Bee, is proof that the Covid-19 lockdown bore fruit for some. Growing up, Miss Bee was surrounded by music – mom always led the praise and worship team at church and her brother was a DJ – she enrolled for an online DJing course in 2021. Yep, only three years ago. Upon graduating, she continued sharpening her mixing skills at home, then slowly started putting her hand up for playing at gigs and radio stations. This past December, Miss Bee headlined her first international gig, the Lovers of House Festival in Groningen, northern Netherlands. Spotting a lesson here? Nothing is impossible to a willing mind.

      Going For Gold

      “During lockdown when fitness training wasn’t as big a priority for most, I started thinking of ways to expand my career. And I couldn’t shake off my love for music and decided to jump into DJing.”

      And given her current struggle with local promoters always wanting to negotiate her fee down and her past health struggles, she certainly doesn’t take her milestones for granted – and these include winning the Queen of the Beat competition that was hosted by the City of Johannesburg and the Department of Arts and Culture and a resident Dj on 5Fm’s The Roger Goode Show.

      READ MORE: How Dyslexia Led Me To A Thriving Career In Art

      Fighting The Odds

      Miss Bee was diagnosed with type 3 Ameloblastoma in her early twenties, a rare cancer that had affected her right lower jaw.

      “Mine was a severe case – my right ear was always painful, I lost eyesight on the left, my hearing on the left ear also suffered and my jaw was abnormally swollen,” she shares, adding that she practically lived in hospitals between 2004 and 2006. Over time, her face became so deformed that she had to undergo three surgeries. The last and major op was a mandibulectomy, a surgical procedure where a small or huge chunk of one’s lower jaw bone is removed. “In my case, my left lower jaw was removed and replaced with a plate which helped give my face its shape again,” she explains. 

      During one of Botle’s hospital stays, her bed happened to be next to a window that overlooked a quiet road with a set of traffic lights nearby. “I’d keep busy by watching the traffic lights change from green to orange and red, while quietly interrogating God about when the pain and hospital stays would end,” she reflects. Her mental health had taken quite a knock too. “My tertiary studies had been interrupted, I felt stuck and wondered if I’d ever catch up to my peers,” she recalls.

      READ MORE: Author Janine Jellars Shares Her Simple Wellness Routine

      And Then There Was Light

      Coincidentally, around the time when these negative thoughts plagued Miss Bee’s thoughts, her mother and a group of church ladies came to pray for her. Before doing so, they read a Bible scripture from Isaiah 60: 22 which reads: ‘When the time is right, I, the Lord, will make it happen.’ 

      Since 2006 Miss Bee’s recovery journey has been peppered with many magical moments. Chief among them was the birth of her son Thabiso in 2009. “I really feel like God more than made up for all the years I was in hospital. In a lot of ways, I feel like Isaiah 60: 22 brought me back to life by restoring my hope,” she concludes, adding she is proof that whatever’s meant for you will always make its way to you – no matter how long it takes. 

      While recovering, Botle had to learn how to do a lot of basic things such as chewing, after a long period of eating through a straw. Graduating with a sports management qualification became one of her saving grace, she says. “Working out became my therapy. Whether running or dancing, I felt so alive. When I started working at Virgin Active as a trainer, the positive feedback I’d get after my classes also lifted my spirit. I’d almost lost my life, yet here I was inspiring others to take care of themselves.” Looking back at the things she’s achieved since her recovery, Botle is convinced that she wasn’t as ready as she is now.

      READ MORE: Radio Personality Gugu Mfuphi On The Lessons Learnt During Her Kilimanjaro Summit — And More

      Biggest Career Highlight

      “As a fitness trainer, it had always been my wish to be on the Women’s Health Fit Night Out stage. I came so close to this wish in 2017 when I made the top five in the WH Fit Star competition –  a great feat even though I didn’t win. My wish finally came true in 2023 when I played to a crowd of more than 2,000 women at Fit Night Out.”

      Best Lesson To Date

      “There’s more to life than sulking and self-pity. Having fought so hard for this second chance, I can safely say that challenges are purely there to shape us.”

      Four Things I Can’t Live Without

      God, family, my son and my phone. 

      Favourite Get-Up-And-Dance Track

      “Premier Gaou by Magic System. It takes me back to my happy childhood days and reminds me of how far I have come.”

      Lesser Known Fact About Me

      “I have a twin sister.” More

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      in health and weelbeing

      10 Things That Happen To Your Body During Dry January

      by

      With the booming production of nonalcoholic wine, beer and gin, a generation of ‘sober-curious’ teetotal trailblazers and research showing that even small amounts of alcohol can have health consequences, Dry January is more popular than ever.

      So if this year’s merriment has left you feeling more rough than refreshed, then perhaps it’s time you, too, try Dry January? After all, research has shown that people who take a month off drinking will keep their newfound habits going in some form. In fact, one study found that people who took part in Dry January were still drinking less in August.

      What are the benefits of Dry January?

      But what are the benefits of swerving the sauce for a full 31 days? And how should you structure your month, so that it works for you?

      We’ll get to that. But, first off, we’ve tapped up the experts – GP Richard Spence and personal trainer Matt Kendrick – for their crib sheet on how ‘livin’ la vida’ sober affects your body, week by week.

      Dry January: Week One benefits

      1. Your sleep might change

      While alcohol might help some people get to sleep, for most, it reduces how long they sleep for, as well as sleep quality, thus having a negative effect on energy levels. The reason is that if you drink before you go to sleep your body experiences ‘micro-awakenings’ during the night.

      You won’t realise they’re happening, but they do affect your deep sleep. However, while poor for your pillow time, you’re used to them. You need to get used to sleeping sober without these.

      If you drank more days than not in December for the first week, you may notice that your sleeping pattern changes slightly or you struggle with insomnia, so you may be tired, but the quality of sleep you get is set to improve.

      2. Your fitness levels should go up

      Alcohol is a diuretic – meaning that your kidneys produce more urine –which can lead to dehydration. Think about your skin after a night getting sozzled: dry, dull and lifeless? Point proved.

      If you keep on drinking lots of water when you exercise, without alcohol in your system your hydration levels will be far easier to maintain – resulting in improved blood flow which is essential for circulating nutrients and oxygen to your muscles.

      Dry January: Weeks two to three benefits

      By this point, you should be starting to feel the bigger positives of passing on the prosecco. With no alcohol in your system for a fortnight, you may notice that your motivation levels are higher due to your new-found willpower, and you may even have started to lose a bit of weight.

      3. You’ll experience increased deep sleep

      ‘When you drink alcohol before bed you may fall into deep sleep quicker,’ confirms Drink Aware. ‘This is why some people find drinking alcohol helps them drop off to sleep. But as the night goes on you spend less time in this deep sleep and more time than usual in the less restful, Rapid Eye Movement (REM) stage of sleep.’

      Alcohol can exacerbate certain sleep conditions, like snoring, and without it, you should be getting a better quality of sleep – making you more energetic and active.

      4. You’ll want to exercise more

      Whether you used to drink more at the weekend or not, with this newfound energy you are now more likely to make the most of your Saturdays and Sundays, swapping a long lie-in for a long walk or gym session.

      5. You should be feeling better, mentally

      The problem is, while a glass of Pinotage or four might give you a sense of relaxation instantly, as you know, the next morning can feel plagued by feelings of anxiety.

      ‘Post-drinking hangovers can be particularly difficult, with the usual headache and nausea being accompanied by feelings of depression and/or anxiety,’ according to the charity Alcohol Change.

      ‘Overuse of alcohol can contribute to the worsening of symptoms of many mental health problems. In particular, it can lead to low mood and anxiety.’ Meaning? That when you dry out, you could well feel less easily shaken, or that your moods are more steady.

      6. Your skin should look healthier

      Drinking alcohol can leave the skin looking tired and puffy, and dryness is a common side effect.

      With no alcohol in your system and a good amount of exercise, by now you should be noticing that any redness or blotchiness has started to fade and that your complexion is clearer and you have healthy, glowing skin.

      The longer-term benefits of giving up booze

      In one month of giving up alcohol, it’s likely that you will have started to feel calmer, tone up, reduce liver fat, reduce cholesterol, reduce blood sugar and gain a clearer complexion – all in a relatively short space of time.

      7. Your liver should be happy

      Although the liver has great regenerative powers, this is not limitless. It will be very grateful for the downtime. As Dr Spence states: ‘As a GP it is always obvious to me if someone has stopped drinking.’

      Furthermore, a study discovered that individuals who stopped drinking alcohol reduced their liver fat fell on average by 15 % and by almost 20% in some individuals. This is good news for helping to future-proof your body against liver damage.

      8. Your focus will increase

      With your sleep cycle back in balance, your body’s ability to store glycogen will improve and this crucial energy source will provide you with greater endurance, and make you feel more alert.

      9. You’ll find it easier to hit your goals

      Now that alcohol’s a distant memory, your improved training regime will be in full swing, and it should be much easier than before to keep on track with any fitness goals that you have set.

      Also, you can expect big improvements in both metabolism and muscle recovery, as your endurance and body’s ability to convert carbohydrates to usable energy improves.

      10. Your skin might glow

      After an alcohol-free month, your body is able to absorb more vitamin A, increasing cell turnover and leaving your skin looking considerably healthier and younger. You will also see a returned brightness to your eyes.

      3 steps to making Dry January work for you

      1. If you’re trying to be healthy, don’t choose fizzy drinks

      Not sure what to choose as your evening tipple, now that wine is off the menu? Don’t fall into the trap of opting for a fizzy drink.

      ‘It might seem like a ‘healthier’ option to opt for a fizzy drink or fruit juice as an alternative to alcohol, but many of these can be surprisingly high in sugars,’ says nutritionist Vicky Pennington.

      What to do, instead

      ‘A better solution to avoid drinks high in sugar would be to spice up sparkling water with a squeeze of fresh lime or other alternatives such as mint or fresh strawberries. If you are opting for a fruit juice then ensure you limit this to just 150ml a day.’

      READ MORE: These 13 Simple Mocktails Are So Good, You’ll Make Them Long After Dry January

      2. Don’t let yourself feel out of the loop

      If none of your friends or family are doing Dry January, you might start feeling a bit left out when you’re the only one who arrives at virtual book club without a crisp dry white in hand.

      Sparkling Non-Alcoholic Pomegranate Flavoured Gin and Tonic Mocktail

      Savanna Non-Alcoholic Cider Bottle

      Babylonstoren BitterLekker

      Seedlip Spice Non-Alcoholic Spirit 700ml

      Norah’s Valley Alcohol-Free Cashmere Rosé

      Lautus De-Alcoholised Savvy White 750 ml

      What to do, instead

      Mix up a tasty alcohol-free drink to take to your distance socialising events – tonic water over ice with a grapefruit garnish or an ice-cold kombucha are both good shouts. If you are pining for the taste of alcohol, there are abundant brilliant alcohol-free drinks out there, now, from gin alternative Seedlip to no-booze beer.

      READ MORE: Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight

      3. Try not to go off the rails, come February

      So you’ve made it through 31 days of sobriety and there’s only one thing for it: a nice cold glass of Sauvignon. But before you head straight for the nearest pub: ‘The problem with things like Dry January is that it can feel a bit all or nothing. By depriving yourself for a whole month you might just end up with you binge drinking when February comes around which can lead to various health problems and make Dry January feel like a bit of a waste of time,’ says Pennington.

      What to do, instead

      ‘If you do enjoy a drink just make sure you enjoy it in moderation. It will be better for you to just drink sensibly throughout the year and have a few dry days each week.’

      How to do Dry January, if you’re worried about people’s reactions

      The thing is, though – how do you tactfully withdraw from social wines and chats if that’s a big chunk of your social life and you don’t want to be tempted by the sight of everyone else sipping?

      If you need some help – post-Christmas, or any time you fancy going sober – then check out this advice.

      Taken from author Annie Grace’s book ‘The Alcohol Experiment’, available now, which advocates for trialling 30 days off of swerving the sauce, for the health, financial and emotional benefits, it digs into navigating the minefield of explaining yourself to your friends.

      1. Don’t preach

      ‘Nobody wants to hear all your research into the dangers of alcohol. They already know most of it, trust me. And at this point, they don’t want to be harassed about it. I became an anti-alcohol evangelist at first, and people pitied my husband for having to put up with me.

      ‘If people ask you about the experiment, give them a brief summary to answer their questions. Staying low-key will do more good than making them feel like you’re judging them. If they want to make a change with their own drinking, they’re already judging themselves.’

      2. Be a positive example

      ‘Show your friends that you can have just as much fun without drinking (and without talking about it all the time). Let them see for themselves that you simply don’t want to drink right now, and that’s okay. Again, your friends might feel that by not drinking, you are judging their behaviour.

      ‘Even though this isn’t true, they may still think it. So don’t isolate them. Be as friendly as ever. Let them know you are doing this for you, and don’t try to force the idea on them.’

      3. Be creative

      ‘You don’t have to tell anyone you’re not drinking for 31 days. If you’re worried about how your friends will react, don’t say anything. It’s a personal decision, so keep it to yourself for now. There are lots of ways to explain why you might not be drinking on a particular evening. Here are some of my favourites from our community:

      “I overdid it last night, so I’m taking the night off.”

      “I’m trying to cut back.”

      “I’m doing an alcohol-free challenge.”

      “I don’t feel like it tonight.”

      “I have an important meeting tomorrow, so I want to keep a clear head.”

      ‘If you do decide to continue this 30-day experiment for 60 days, 90 days, or indefinitely, you will eventually want to tell your friends what’s going on. And chances are that many of them won’t get it. They won’t understand. But that doesn’t mean they will stop being friends with you.

      ‘It can take time, but eventually, most of them will accept your decision. Keep it all about you, not them. This is a change you’ve made for yourself. Make sure they know you aren’t going to impose your new beliefs on them. Here are some of the phrases I’ve used:

      “I realised I’m happier when I’m not drinking.”

      “I’m on a health kick, and giving up booze is part of it.”

      “I decided alcohol was no longer doing me any favours.”

      “These days I feel better when I don’t drink.”

      “I was no longer having fun with alcohol.”

      ‘Also be aware that your own attitude can affect how others in your group treat you. Notice if you’re feeling smug or judging your friends for their alcohol consumption. Examine your own treatment of nondrinkers in the past.

      ‘Do you have some of the same assumptions that you’re afraid people will place on you? Also, notice the actual reactions you receive from your friends. Your fears may be completely unfounded, after all. Your decision not to drink may be a total nonissue.

      ‘Mindful observation is the key to deciding this belief. Can you have as much (or more) fun and fit in with your friends without alcohol? The answer for me is absolutely yes! I’m betting you’ll come to the same conclusion.

      ‘But don’t take my word for it. Test it out yourself.’

      This article by Alice Barraclough was originally published on Women’s Health UK. More