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Can over-training be stalling your weight loss?

by Femtastic June 27, 2022
written by Femtastic

A few months ago, I realised that my weight had crept up again. Now I don’t like relying only on the scales but it wasn’t just that, it was also how my clothes felt and – how I felt. Of course, I certainly wasn’t fat but I was just feeling a bit more uncomfortable in my own skin. I’d been on holiday in Australia; enjoying food and drink and not watching anything that was going into my mouth so it wasn’t a surprise. However, I’d come back and had really started to watch my nutrition and I’d upped my workouts – so that I felt exhausted every single time at the gym. It wasn’t making a difference at all.

Maybe you’ve had a similar experience before? It’s so frustrating, you spend weeks really making a concerted effort and the results just aren’t coming. It’s enough for anyone to throw the towel in and give up. 

And then the unthinkable happened.

The doctor told me I had to have a mole removed and I wouldn’t be able to train for 4 weeks. What??? That was certainly going to ruin my plans of getting rid of those stubborn kilos. However, in hindsight, maybe this was actually the best thing that happened to me. During the next four weeks some interesting things happened and really taught me a couple of invaluable lessons.  

Before I had found this out, I’d signed up to a macro coaching program. The program helped me figure out my idea macro nutrients for my goals taking into account my lifestyle. At first I thought, what a waste of time because I couldn’t exercise. Then I decided to continue with it to help me not put any more weight on. They adjusted my calories to take into account my exercise would be less. They reminded me that I could still walk and to keep my steps up. So instead of doing an hour of grueling training, I made sure I did a good 6km + walk. This ensured my steps were between 10,000 and 15,000 a day. I hadn’t walked this much since my kids were babies and I’d walk them tirelessly to get them to sleep. 

Focusing on nutrition

Focusing on the macro nutrients I was eating was really interesting. I started eating more carbs than I had been. I also was ensuring they were of good quality. They gave me some easy and quick recipes, which was perfect for me as I really am not a good cook, nor do I enjoy it. I was encouraged to prepare them in advance.  The whole time, I was satisfied, enjoyed the meals and being prepared allowed me to keep to the plan and made life easier.

Increasing my steps

Every day, I would go for a walk from about 6-8kms. I’ve been learning Danish. It was a wonderful opportunity to put my ear pods in and listen to a Danish podcast (killing two birds with one stone). Over the next few weeks, I actually lost the weight that had crept on and more. I felt better in myself, my body wasn’t exhausted as it had been (and my Danish had got better). What these weeks showed me was that I’d actually been stressing my body with workouts that had been too intense. Now I love an intense workout, don’t get me wrong. It’s as good for the mind as it is the body. What I realised was that I’d been doing too many intense workouts. Dropping the intensity actually stopped stressing my body, which in turn helped my body to let go of the weight.  

You can’t out-train a bad diet

I’m sure you have head this saying and it’s 100% true. In that 4 weeks, I had focused on putting the right split of macro nutrients into my body. I’d also reduced my alcohol intake considerably. Not drinking alcohol, also helped my mental state so two positives came from it. This really showed me that nutrition needs to come first. Focus on this and the rest will follow.

In the beginning I was very careful, weighing everything and not going out so I had control over what I put in my mouth. As I got further into the programme, I used what I had learnt. I started going out to restaurants and made the best choices as possible, with the new knowledge I had. Life is to be enjoyed, so I wanted to find a way I could incorporate what I had learnt. I wanted to find a healthy balance. Isn’t that what most of us are striving for – where we can enjoy life and still be the best version of ourselves.  

So, for those of you who are beating yourselves in the gym and not seeing the results you want, maybe it’s time to take a step back and see if you’re focusing on the right things. Make sure you’re giving your body some self love! Eat the right nutrients, get moving but don’t necessarily bash your body and mentally give yourself a break!

June 27, 2022 0 comment
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Break free from your rut

Feeling stuck in your rut? Here are five ideas that can help you break free…​

by Femtastic April 6, 2022
written by Femtastic

Are you doing the same things week after week? Commuting to work, having lunch with the same people, going through similar work tasks, picking up the kids, cooking an identical version of dinner that you made only last week? Being stuck in a rut can feel like you’re not moving anywhere, not going places, and it can be frustrating. Perhaps you struggle to remember who you once were, before all these external demands molded you into a proper adult. Perhaps you can hardly remember what makes you feel alive, or how to carve out time for it. Perhaps you have no idea how to break free.

The key to breaking your rut is to do something unexpected. Surprise your body, shake your mind back into participating fully. You can do this in many ways, but the most effective and long-lasting are those that are also good for you. Think ‘run in the woods even though you’re not a runner’ rather than ‘drink five cocktails and hit the dance floor’. I know, the latter can be a lot of fun (I love it, too), and you can do that too – it’s just unlikely to produce longtime result or change.

When a routine – which can be a good thing – turns into a rut, it’s basically comfort taken too far. You feel safe when you know the next move, you’re less likely to be challenged during your day when you stick to what’s known. Here’s something that may be uncomfortable to think about, but I’m going to say it nevertheless: You created your rut. Only you can undo it so you can break free. While you’re digesting that slightly unpleasant thought, here are some ideas you can think about next that may help you break free from your particular rut.

Train for a marathon. You’re not a runner, right? Well neither was I. None of us, in fact, are born runners. We all learn to walk; we can all learn to run. Far. You take this in small steps, celebrating your important milestones. You can really do this. Having a giant goal such as a marathon to work towards will increase your motivation, especially if you add another factor, such as doing this with a friend or raising money for a cause. Once you’ve reached the finish line, you’ll be amazed at what your body has been able to accomplish. You may feel such awe that you’ll wonder ‘if I can do this, what else can I do?’ And that, my friend, can open the floodgates.

Travel alone. This is a scary one for many of us, and I understand why. Not all of us have the desire to stutter along in a foreign language, trying to communicate an unknown address to a taxi driver, or grope around in our purse for coins that look like something out of Monopoly. But when you travel, you remove yourself out of your known surroundings, and this in itself is enough to make you notice things. Your senses sharpen because of a natural need to become more alert. You become more present. When you travel alone, you have only yourself to rely on, and once you complete task after task on your own (trust me, you will), your confidence grows. Then, you may start meeting new people, say yes to things you wouldn’t at home, and open yourself up to new experiences. Or, you choose to spend the time reading, thinking, eating, letting your mind open and close. In that silence, something will emerge. Something you already knew, perhaps, but had forgotten.

Volunteer at your local soup kitchen. This can be something else, such as signing up to help disadvantaged children with their home work, as long as it involves a connection with other human being. It cannot be just giving money. Giving is admirable, but it won’t force you into interactions. It won’t open you in the same way that speaking with another person will, and it doesn’t have the same power to change you on a basic level. Everyone we meet in this life is a person that has the potential to teach us something. This is true even if it feels like, in the moment, you’re the one giving something to the other.

Sign up for a swing dance course/learn to wrestle/learn to paint. Pick something that you wouldn’t have ordinarily been drawn to. If you’re a tall, thin, gracious kind of person, pick the wrestling, or carate. If you’ve got two left feet, pick swing dance. Give yourself the gift of being a beginner, the absolute worst in the course, and see what that teaches you about yourself. Is it fun? hy not? Do you end up liking it? Who are the other participants and how do you feel about them? Walk away from the experience questioning what you learned, how and why. Is there even a dimension to yourself that you didn’t know about?

Spend a day with a child. This can be your own child or someone else’s. If you have kids, you may think ‘but I do this all the time, it’s nothing new’. Is this really true? If you’re anything like the majority of parents, you probably do a hundred other things while you’re with your child. Send ten messages, make plans for the weekend, ring your husband, check your work email, order a coffee… and on it goes. Turn your phone off, head towards an unrestricted area like a park or a playground, and let your child set the pace for the day. Play hide and seek. It’s actually fun, if you fully participate. Have a picnic. Try all the ice cream flavours at a café. Cycle home together. Cook dinner, together. Your child will likely be on his or her best behaviour during a day like this, because you’re not demanding much and you’re not pushing to go places or make it on a certain time. It’s all about what children do best – play – and what it can teach you, the adult, about how to reintegrate this into life.

I hope you’ll pick one of above – or a sixth idea that you’ve creatively come up with on your own – to help you overcome your stuck-in-a-rut feeling. We’re not meant to plod along, silently cursing all external factors that make us bend our heads; we’re meant to turn our faces towards the rain and be amazed. It may make us wet and uncomfortable, but it also made the flowers beneath the soles of our feet bloom.

April 6, 2022 0 comment
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Turmeric and health

Can drinking a turmeric latte every day boost your health?

by Femtastic March 31, 2022
written by Femtastic

Everyone is talking about turmeric: The golden spice, with golden benefits. So, can drinking a turmeric latte every day help you become a model of health? As you know, I love the science behind things and diving into the health effect of a certain type of food is just up my alley. So, without further ado, let’s start dissecting…

Turmeric originates from India, that still produces (and consumes) the vast majority of this yellow spice. In itself, it has a lovely flavour and adds a little something to many dishes. But what of its health benefits? To learn more about that, we have to dive into the plant itself to find out more about its components. 

Whether eaten fresh or as the dried spice most of us associate its name with, turmeric possesses digestive and anti-inflammatory traits. We could therefore quickly jump to the conclusion that sprinkling turmeric in your tea or on your food is a good idea – and it generally is. However, the stuff most of us are really after when consuming turmeric is curcumin. This is the bioactive ingredient, meaning that is has an effect on us living organisms. It is curcumin that generally gets the good press, and it is this little component that tends to receive page after page of articles praising its health effects.

Curcumin belongs to a group that goes by the name curcuminoids (curcumin/curcuminoids – human/humanoids. Easy to remember, right?). This is an antioxidant, and I think it’s safe to assume most of us knows that this is a good thing. It combats free radicals and can prevent some types of cell damage, thereby slowing down processes such as aging. Not to forget, curcumin gives turmeric its characteristic yellow colour.

When we eat turmeric, curcumin make up only a small percentage (3-5%) of what we put in our mouth. Therefore, in order to allow curcumin fully do its job, it may be wise to take it in a distilled form such as a vitamin supplement. Your body absorbs it best with a fatty meal (I’m thinking olive oil or salmon rather than a steak…) or together with black pepper. Yes, that’s right – pepper. Mother nature can be a funny one.

So, what else can curcumin do for you? Here are a few powerful potentials:

Weight control. After a meal, you may feel satiated for longer. As a result, you’ll eat less, and over time – shed a few kilos. 

Anti-inflammatory. It helps with digestion and acts anti-inflammatory, which in turn can prevent conditions such as IBS (Inflammatory Bowel Syndrome). Low levels of inflammations in your body can play a role when it comes to avoiding serious diseases such as cancer and Alzheimer.

Sugar sensitivity. Curcumin increases your cells’ ability to absorb sugar, thereby decreasing your blood sugar level.

Happiness. There’s also been some studies claiming that curcumin boosts the brain transmitters serotonin. 

Now, some of you are probably thinking: This is all very well, but is it scientifically proven? Most of the research articles I’ve digested on this topic agree on one thing: Further research or more extensive studies is needed in order to stamp above results with the scientific seal. But given the health benefits listed above, I for once will continue drinking my daily cup of turmeric tea. Not only does it taste amazing; it makes me feel good. 

March 31, 2022 0 comment
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how to cope with anxiety

How to cope with anxiety: 8 simple tips (and when to see a doctor)

by Femtastic May 31, 2019
written by Femtastic

Your thoughts are churning, your stomach is one big knot of nervousness and the what-if scenarios high-five each other in your brain. Anxiety is not a pleasant state of mind and it can be tricky to ‘snap out of’. Many factors can bring it on: A life event like pregnancy or birth, a change in circumstances or a prolonged illness are all potential triggers. Sometimes, the cause is less obvious and it takes some digging into your psyche to find the root of the problem. When anxiety is threatening to take over your mind or when you’re feeling overwhelmed by daily life, then it’s time to see a doctor and get professional help. If your situation is less severe, here are some simple tips that can help you better cope with anxiety and guide your mind towards a more balanced state. 

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May 31, 2019 0 comment
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Break through your limiting beliefs

The sky is the limit: Break through your limiting beliefs

by Femtastic February 15, 2019
written by Femtastic

“I have this great idea for a startup but then again…maybe it won’t work.”

“I‘m no good at public speaking so I’m just going to avoid it.”

“That job sounds amazing but I’d never get it.”

“I can’t be a good mother and have a career that I love.”

Limiting beliefs

Above are all examples of limiting beliefs at play. A limiting belief is a state of mind or belief about yourself that restricts you in some way. It‘s a story that you have created about yourself or about the world around you and because you keep repeating it, it’s now ingrained in you subconscious. We think these stories are keeping us safe but really, they‘re just restricting our greatness and potential.

Everyone has limiting beliefs to some extent but how they show up and how we deal with them can differ significantly. And yes – it can be the difference between achieving success and never daring to try at all.

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February 15, 2019 0 comment
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  • Can over-training be stalling your weight loss?

  • Feeling stuck in your rut? Here are five ideas that can help you break free…​

  • Can drinking a turmeric latte every day boost your health?

  • How to cope with anxiety: 8 simple tips (and when to see a doctor)

  • The sky is the limit: Break through your limiting beliefs

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