Bagels Botox and Barbells: Recent Episodes
Marna Fox and Chrisna Ravyse
Bagels, Botox and Barbells is about the elements of life that most women and especially those on the other side of 35 start dealing with. Every week, Marna and Chrisna will be talking about everyday struggles as women, no matter whether it's health, wellness, weight or exercise related. They will share tools and tips on how to transform your life one step at a time and becoming the best version of yourself you can be.
Successful people all have habits that support them in their success and in this episode we talk about the wellness habits of successful people and how it supports you to increase your productivity and foster success
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Are you physically and emotionally tired? Well, you might have burn-out. It can occur when you experience long-term stress in your job, or when you have worked in a physically or emotionally draining role for a long time.
Signs that you might be experiencing when having burn-out can be depression, anxiety, tiredness, unproductive and many more.
This week's episode we discuss some more symptoms as well as a few suggestions on how to overcome and prevent burn-out. Stress may be unavoidable but burn-out is preventable.
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Copyright 2020-2022 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Stretching is one of those exercises that takes time and patience. But with consistency, it really pays off. You can easily see how your flexibility improves, and even though you might not think of it as important especially if you have other goals, such as losing weight etc. It does however have benefits that you will be grateful for later in life.
May is Mental Health Awareness Month and in this podcast we focus on the link between loneliness and mental health and whether there is a link.
We discuss the possible causes of loneliness and answer the question on whether loneliness is a mental health problem. And as always we provide some tips on how to manage loneliness.
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Copyright 2020-2022 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
We all know that exercise is good for our mental and physical state, but not every body jumps of excitement when it comes to moving our bodies. Luckily there is different type of exercises we can do and not necessarily go to the gym if that is not your thing.
This week we discuss the benefits of walking, how easy it is to do and the health benefits of this activity.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Saying NO and setting boundaries can sometimes be hard, especially in the workplace. In this episode, we talk about how increasing your self-worth actually helps you with setting healthy boundaries not just at work but in every area of your life.
Copyright 2020-2022 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
It is not secret that exercise improves our physical wellbeing. But exercise is also a core habit that improves all areas of our lives. Productivity, motivation and energy. So if you are a very goal orientated person it would be beneficial for you to start looking into moving your body more and how this can increase your motivation and drive to get what you want.
The clocks changed, and the days are a little bit longer. If daylight saving time hits you like a ton of bricks, you’re not alone. A mere hour time change sounds like no biggie, but in actuality, the time change can wreak havoc on our lifestyle as we adjust to the change. In fact, it can impact our mood, sleep, and energy.
In this week's episode we discuss a few tips on how you can beat daylight saving.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Eating your emotions might seem like the thing to do when life gets a bit rough and often times that is how it is portrayed in movies. And true as women, we all have been down the road of trying to ease our sadness with food, but truth is that there is a bigger underlying cause for this behaviour and if it continues over time it can be really harmful to your physical but also mental health.
Copyright 2020-2022 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
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Have you ever heard of stargazing as a way to teach you mindfulness but also has a positive impact on your health and wellness? If not, than this episode will give you more insight on this fairly new, or shall we rather say uncommon practice.
In this week's episode we talk about what stargazing or skygazing is, the benefits of stargazing meditation, how to practice this meditation and also a short meditation where you can go outside, looking up at the sky, listening to this episode as part of a meditation practice.
If you are ready to learn something new on how to be more mindful, then make sure you listen to this episode.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
With so many creams, lotions and potions available that promise healthy skin we can get lost in the search for healthy-looking skin and we often forget the best solutions for healthy skin is in your kitchen. By this, we do not mean homemade face masks and lotions (although it could be if you want it to be). What we mean is feeding your skin from the inside out! Yes by eating a healthy and balanced diet we can support our beauty routine and get the maximum benefit and result.
Do you have a sweet tooth? Do you love a chocolate with tea before bed? Give into this craving too often and you might start noticing negative health effects. All that extra sugar can lead to higher caloric intake and contribute to chronic inflammation.
Sugar cravings are extremely common, especially among women. In fact, up to 97% of women report experiencing some sort of food craving, including cravings for sugar.
In this week's episode we talk about what sugar actually is, how much sugar is too much and foods with hidden sugars. We also share some tips on how to cut back on sugar cravings.
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Copyright 2020-2022 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Once a year, on the Friday before Spring Vernal Equinox, we celebrate World Sleep Day. This year it is on the 18 March. It is an annual event, intended to be a celebration of sleep, and make us aware of the importance of sleep and that it is one thing we should never take for granted.
In this episode we talk about whether we get enough sleep and how much sleep we really need to live an optimal life. We also provide tips for better sleep, so make sure to tune in.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
What Are Omega-3 Fatty Acids? Omega-3s are nutrients you get from food (or supplements) that help build and maintain a healthy body. They're key to the structure of every cell wall you have. They're also an energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should. In this episode we look in more depth what this is and how it can help your health and how to consume more of it.
Dry brushing the skin really is as simple as it sounds—a firm, bristled brush is swept across the skin, from toe to head. The ritual has gained a lot of popularity and now plenty of women has taken on dry brushing as part of their daily routine.
But what does dry brushing really accomplish and how is it done? In today's episode we will give you more insight on what dry brushing, also called skin brushing, really is; how to do it; the benefits and which brush to use.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Cardiovascular Health is the core of our wellbeing but often times overlooked until we face disease. In this episode we look at what does it mean to look after your heart health and what you can do to be kind to your heart. Copyright 2020-2022 Marna Fox and Chrisna Ravyse. DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
The creating of a vision board is more than some pretty pictures you look at every day hoping it will come true. It is a tool to help you focus on what it is that you want to create in your life. For most part we have to put action to the dreams so that in the end we can achieve it. But also being grateful for what we already have serves as fuel to move the wheels forward in achieving the things you want. This episode unpacks the reality fo this. Follow us on FB Marna's website and IG
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With the mad rush of keeping a household together, enormous to do lists, appointment after appointment, life can become a bit overwhelming. That is why it is so crucial to simplify your life and make things effortless.
Simplifying your life will bring balance, freedom, and joy.
If you’re interested in simplifying your life, you have to listen to this week's episode where we provide you with tips on how to do just that.
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Copyright 2020-2022 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
To use exercise only when we trying to lose weight or get into shape does not sustain health and does not support you in your healthy living journey. However if you commit to living a healthy life exercise has many other benefits other than weight loss. This includes improved heart health, lung function, lower blood pressure, blood sugar control etc.
This episode talks all about these and why we should consider exercise for health reasons as well.
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Copyright 2020-2022 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
It seems like detox diets are more popular then ever. Especially this time of the year, when everyone is setting their goals and intentions for the year.
The idea behind it is that we need to periodically clear the "toxic waste" from our body in order to stay healthy. We are normally very tempted to detox after over-indulging a little, for example at Christmas
The question is, does detox diets really work? In this week's podcast episode we discuss more on detox diets.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
We’ve all got clutter. It might be at home or at work, in your car or in your handbag—either way, it’s there and you’ve probably been meaning to sort it out for some time now.
The good thing is once you started it is not that daunting and actually freeing. As you get rid of those things you don't need, it's like you can feel how the stress leaves your body.
In today's episode we touch on the effects of physical and mental clutter, how clutter can interfere with your physical health and tips on how to eliminate physical clutter in our homes.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
It is another year. And if there is one thing that we learned over the years is that having new years resolutions that is based on achievement rather than improvement can really put unnecessary stress and pressure on us. In this episode, we talk about other ways in which we can set goals and by doing so preparing for a year filled with achievement.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Christmas time is supposed to be a magical time of year. Or so we think, but often times rather than creating the perfect Hallmark Movie moment we are creating stress and chaos in our lives by trying to do it all and trying to get everything perfect.
We forget that it is all about having a good time with friends and family. In this episode, we give you some tips on how to make this season a little less stressful. And how to make sure that you have a good experience.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
We are in December! Unbelievable. For most it was probably a crazy year but as we are heading closer to the festive season it is a good time to start switching off and take a break. We all need it.
The festive break brings with it all sorts of fun, parties and good times, but it's also important to rest yourself for the year ahead. Nobody wants to be tired and stressed out once the new year starts.
In today's podcast episode we give you five tips for switching off during the festive period and how to re-charge for the new year ahead.
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Copyright 2020-2021 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
As it is colder and we are experiencing shorter days with less sunshine it can become a bit of a challenge to stay balanced during the colder months.
Some of us might experience fatigue, head aches, sleeplessness and feelings of sadness and to prevent these symptoms we need to keep your body mind and soul balanced.
In this week's episode we give you tips on how to make sure you stay balanced and grounded to fight of any flu and colds but also to help us get through the colder months effortlessly and more relaxed.
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Copyright 2020-2021 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Do you often wonder how much exercise is enough exercise.
Ten minute workouts–or micro workouts–are perfect for people with packed schedules. It’s a style of exercise made up of full body micro workouts you can do in 10 minutes or less. Science has shown that doing mini-workouts throughout the day are just as effective as one long workout.
10 minute workout with one minute of sprints could deliver health benefits similar to a 45 minute workout at a moderate pace.
In this week's episode we talk about the secret of high intensity interval training.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
You might see Go Sober for October being advertised every year, but how much should we be turning our attention to our alcohol consumption and is it something we should always be mindful of? Are you fully aware of the effects of alcohol on your health.
In this week's episode we talk about the effects of alcohol, but we are not going to tell you to stop drinking wine or gin at all. We will be providing tips on low calorie drinks to prevent weight gain and many more.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Life can be full of ups and downs and often times we get hurt, we then either work through it or build walls around us. But dealing with emotions and finding our way through does bring freedom.
Today we have guest Annalize Laubscher. She is the author of an upcoming book Free to Feel and we are excited that she can join us today. With her we explore on how one can break free from being held hostage by our emotions.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Now that the restriction measures are slowly but surely being relaxed more and more companies offer their employees the option to go back into the office. We can start attending parties and see family friends.
All this sounds great, but it can also be very daunting and very challenging.
It's important to be patient with yourself and with your feelings. The pandemic has been hard for us all. We are all different and experienced the pandemic and lockdown differently.
Even positive change can lead to anxiety, and it can take time to readjust to things we have not done for a while.
In this week's Bagels Botox and Barbells episode we are talking about the transitioning out of lockdown and what you can do to make things easier on yourself.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
October is breast cancer awareness month and we are talking about exercise and nutrition once diagnosed with breast cancer. Even though it is more complex it gives an overview for our listeners that might be fighting this disease.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
When it gets colder our instinct is to hibernate. But to keep moving is in your best interest. Cold weather should not be an excuse to give up on the healthy habits you formed during the warmer months. In this episode we talk on ways on how you can keep moving even though it gets cold.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
As it is getting colder, we just want to curl up under a blanket with hot chocolate and some comfort food. But doing this daily during the long winter months can really mess up your healthy eating and ultimately let you want to just keep hiding under layers of clothes when it gets warm again. In this episode we discuss on how you can keep eating healthy and twists on some winter favourites to keep you healthy without losing the comfort.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
If you feel tired, anxious or have brain fog, it might be time for you to do a brain detox.
We all know about a body detox, but never consider the brain as being part of the body. A brain detox is a process of removing waste products from the brain and nervous system. And we live in times where toxins are everywhere; even in our washing detergents.
In this weeks episode we talk about brain detox and what you can do to detox your brain the natural way.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
How often do you think about the health of your brain? Maintaining a healthy brain day to day is important, as it is the control center of your body. The brain is in charge of keeping your heart beating and lungs breathing and allowing you to move, feel, and think.
For decades, researchers thought that your brain stopped growing or changing after a certain age. This is not the case. More recent studies proves that you can grow new brain cells and neural connections well into adulthood.
In this week's episode we talk about the various ways you can keep your brain in tip top shape.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
A healthy body hosts a healthy mind. But in order to change habits to live healthier does require some mindset changes as well. This really makes it a bit of a tricky situation, what comes first and how do we apply these principles on a day-to-day practical level?
This episode explores this and gives some examples of you to start you off on this journey using your motivating factors to remind yourself as to why you are doing this.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
There is just a couple of months to go till the end of the year and experts agree that it’s not unusual to struggle both physically and mentally during this time. So many people these days have a lack of energy and this almost becomes a way of living now.
End of year fatigue can be combatted in a few different ways. If you are struggling to pull yourself together and be at the top of your game; listen to this episode where we talk about energy and tips on how to boost your energy levels to be the best version of yourself.
Copyright 2020-2021 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
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Having fun can greatly improve your quality of life. Laughing in itself is a quick way to release tension and improve your mood, but having fun also have some effects on our wellness in general. When we grow up, we forget that life is constantly changing and we may enjoy the good moments, instead we focus on the bad ones and this clouds our good ones.
In this episode we look at what the effect of having fun has on our wellbeing.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Coffee, good or bad? The question on everyone's lips. But just like most things, too much of a good thing can be bad.
Coffee has negative effects on our body but also have various benefits to it. Not only can your daily cup of joe help you feel more energized, burn fat and improve physical performance, it may also lower your risk of several conditions, such as type 2 diabetes, cancer and Alzheimer's and Parkinson's disease. Yes, so much to consider.
In this week's episode we talk about the pros and cons of drinking coffee. We also give you a few tips if you decide that it is time to wean of coffee to get rid of that coffee addiction.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
In this week's episode we want to talk a little bit about saggy skin. As we age, it’s normal to experience changes – even those we don’t welcome, including saggy skin.
Aging, sun exposure, and heredity can thin out skin over time, making it sag and making us look older.
Collagen and elastin are the cells that help our skin to stay flexible, strong and tight, providing its elasticity. But as we age our collagen levels start to decline by 1% per year from your mid 20’s and elastin reduces. Yes, as early as that!
But there is some good news. There are a few ways to tighten skin and help prevent future sagging and even food you can eat to help us with collagen production.
Listen to this week's episode for more tips on how to manage that saggy skin.
Copyright 2020-2021 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
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Making the decision to get plastic surgery is a big one. Even though exercise and nutrition cannot fix everything, and there are some procedures that can help, it definitely pays off to get into shape first, to help you get the best results. This episode explores the concept of when is going under the knife necessary and if it is at all.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
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Being bored out where you are not cognitively stimulated enough can be just as destructive to your health as being burned-out. In this episode we look at what the difference is between the two and what you can do to change it and manage it.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
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We have been inspiring our audience for 1 year! When we set out on this journey it was all about living your best life and helping others to do so, through our own personal experiences and expertise. On this journey we have grown a lot and also learned a lot. For our first year celebration we wanted to look deeper into how we create our reality to live our best life.
We have a special guest for this episode, Kumi.
Kumi ‘s offers a spiritual perspective to life and its challenges, accompanied by deep insight and understanding of universal law. Working with energy Kumi applies emotional, physical and spiritual healing, teaches meditation, a variety of life skills, and provides energy balancing services to individuals and businesses.
From a very young age Kumi’s life has been steeped in spiritual learning. Born in South Africa. He studied yoga and martial arts as a youngster participating in the World Martial Arts Championships in Japan. As a young man, Kumi spent time in the Himalayas studying under various Masters and returned to South Africa to fulfil his calling as a spiritual teacher, which he has been practising for the past thirty years.
Kumi recognises each individual as a soul on a journey with a unique past, present, and challenges, and is always ready to guide showing the road ahead . Healing is essentially the art of reconnecting with the soul. Discarding the physics of time and space Kumi works in a realm of reality that sets us wondering what else we do not see.
Kumi's details:
www.simplyinspirational.co.za
Bookings: lara@simplyinspirational.co.za
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
This week's episode is a bit of a different one. We thought that it will be good to talk about negative energy in our homes and how it can affect us negatively; especially now that we are working more and more from home.
In this episode we provide you with some tips on how to give your home that energy boost to help you feel more focused and productive.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
In this week's episode we talk a bit more about burnout; what it is and how to notice the first signs of burnout and how to prevent it.
Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when we feel overwhelmed, unable to meet the constant demands and we feel emotionally drained.
In the current situation with the Corona virus we find ourselves in, it is understandable that burnout will soon be identified as the second pandemic. While working from home we forget to set boundaries, switch of and take the necessary breaks to re-charge.
To prevent burnout we must keep on moving; get that steps in. Sleep and a balanced diet is also important to prevent burnout. Most importantly, ask for help. Do not try to get through this on your own.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
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The best outfit is confidence...these words often ring untrue for many of us, as we constantly are faced with what the media shows what beauty is.
But here is the thing even those women or men that are pinned as beautiful or sexy and who we strife to look like also have insecurities about their bodies.
Thus is all boils down to body perception and that is what we will be talking about today.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Have you ever had that uncomfortable feeling after a big fatty, salty meal or after a very spicy meal. that makes you feel tired and giving you brain fog the next day? And you wake up feeling like you have a hangover and you haven't had a drop of alcohol over your lips? Well, that is called a hangover and yes, that is actually a thing.
This is something you normally want to get rid of as quick as possible.
In this episode we discuss food hangovers and what you can do to prevent it as well as how to cure a food hangover.
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Copyright 2020-2021 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Doing things over and over might seem like a drag at times. However when you keep on keeping on with the right thing, you HAVE to see results. Do not give up. Make sure you have the right tools, right mindset and keep going you will see your goals come into fruition.
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When exercise is not part of your daily activities, we often start a routine for a reason and for many it is to loose weight. But what if you do not want to loose weight? Do you still need to exercise? Absolutely!
In this episode we talk about some other reasons why we should incorporate exercise into our daily routines.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
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If you want a productive day you should consider a morning routine. But start small, as you don't want to be exhausted by the time you start work.
Your morning routine can help you feel less stressed, happier and more productive. Upon waking up, we shouldn't immediately check our emails, but rather consider this time is "me"-time.
In this week's episode we discuss the importance of a good morning routine and how to get started.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
If I ask you, "Would you like to be healthier, more productive, and happier?" , what would your answer be? Most likely the answer is going to be yes.
And then I ask you: "Are you taking consistent action each day to make that happen?" and you're probably going to hesitate before you answer.
It's not due to laziness or negligence. It's because the idea of committing to something fairly big sounds daunting and paints a picture of a massive undertaking.
But big goals — such as “read 10 books a year” or “exercise for 6o minutes everyday” — are often more burdensome than they are sustainable. That's why it is so important to start small by focusing on “micro habits” — more achievable behaviours that you build over long periods of time. These habits should be ridiculously small, like reading for 5 minutes each to to begin with or start of by doing 2 push-ups a day.
A micro-habit is basically just a really small step on how you can start doing pretty much anything you want to do.
In this week's episode we talk about these micro-habit, their advantages and how to implement them to reach your goals.
Copyright 2020-2021 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
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Being physically active can really become a headache if you do not know where to start or you hear so many things. Cardio and weights, then there is yoga and pilates...it makes your head spin as what to do and what will really benefit you.
In this episode we explore the reasons for including resistance training into your routine and share some great pointers as how you can do this without spending extra time in a gym.
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The million dollar question? Do you wash your fruit and veggies before using them?
Honestly, not the most fun thing to do for most of us, but quite important if you are not buying pre-washed veggies and fruit already.
There are a few reasons it’s important to rinse every fruit and veg you consume with water to ensure they are clean. First, there’s often dirt on them before they’re washed, and more pressing, many fruits and vegetables are sprayed with pesticides or might be have bacterial contamination.
In this week's episode there is a few confessions, but also some tips to wash your food, cleaning your fridge and keeping your veggies and fruit last longer.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Having a cheat meal or cheat day once a week can really help in sticking to a diet. However there are some things to keep in mind when incorporating these into your routine, because the purpose of this is to help with cravings and also to 'trick' your body into thinking that food is plentiful so it can use fat stores for energy on the days when you eat less.
In this episode we discuss the pros and cons and also what the best time is to have a cheat meal.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Getting fit and staying fit can be challenging sometimes. The key is to find something that you love and is a whole lot of fun.
Today we will be talking to Veronica Deac, fitness professional and owner of the Turku Kangoo Jumps Fitness studio in Finland.
Veronica is Romanian, 45 years old, living in Finland for the last 11 years, a single mother of 2 kids, an entrepreneur, with an economic degree. She is a certified fitness trainer for Kangoo Jumps fitness program (rebounding shoes) and Freestyler functional training with a board. She is the exclusive distributor for Finland for these fitness products.
She has classes both in her studio from Turku, Finland (Apilakatu 2) and online in a facebook group: Veronica Deac Kangoo Jumps FB group where the videos are saved after each class, so you can train whenever you wish. The workouts are easy to follow and the steps are explained many times. If you want to check these out, please follow her facebook page: Kangoo Jumps Finland FB or her IG
By using Kangoo jumps shoes, your health can benefit in 33 ways, among other things, your joints are protected because there is an Impact Protection System patented in the shoes, which absorbs almost 80% of the impact with the ground, it improves balance, posture, coordination, bone density, core stability, the blood circulation, the VO2 max intake (which means a better cardiorespiratory system), it reduces stress and depression, by releasing happy hormones, because it is a lot of fun, it makes the lymphatic system to work better , weight loss, fat burning by increasing the amount of calories burnt in shorter time, you can build both muscle strength and resistance because the shoes are 4 kg together and you have this load all the time in your legs while exercising.
Veronica's mission in life is to show that exercising is not just hard work, but also it can be exciting, with lots of fun, laughter, people who are as friends around you and with many challenges that are similar to adventures.
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Copyright 2020-2021 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Fitness devices have become and essential fashion accessory and even though these can be very beneficial in tracking your activity and your exercise routines it may also delude you in over eating when using it to track your calories as well. In this episode we talk about how to use these to get the best benefit from your device.
Copyright 2020-2021 Marna Fox and Chrisna Ravyse.
DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
A cold shower is a very uncomfortable thing. It’s totally unlike a nice hot shower that relaxes you and reminds you of how comfortable everything is.
Now take a cold shower and the experience is completely different....obviously.
In a matter of seconds, a cold shower makes you more alert, awake, and reduce your stress levels, ready to take on the world.
In this week's episode we will talk about the benefits of cold showers, when to take these showers and tips on how to start the 30 day shower challenge. Be ready to build strong willpower and resilience, but please be careful if you have any medical conditions.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Today Marna is celebrating her 45th Birthday and I am asking her to share her key learnings with us as well as how she celebrates her birthday!
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Physical fitness and physical wellness is definately one of the corner stones in living your best life, but there are many other areas in your life that you need to pay attention to in order to have the best quality of life you can have. Just focusing on one area of your life can easily neglect others, but it doesn't have to be the case. By making sure you have goals for each area of your life you can also make sure that you improve each one of these. In this episode we look into a few of these success habits that can really improve your quality of life and set you up for success in all areas of your life.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
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Stress and anxiety levels are high as people across the world are trying to cope with so many things happening;, death, isolation, and job loss during the COVID-19 pandemic.
This is not something that will just go away, but there is steps we can take to reduce any stress or anxiety we might experience.
Researchers found that expressive writing led to reduced blood pressure, improved immune system functioning, improved mood, reduced symptoms of depression, improved memory, and more. Journaling allows for an outlet for self-expression and leads to the healing of unproductive emotions and feelings.
In this episode we talk more about journaling and how to make it a habit in your daily routine.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Deborah Chalk is a Certified Wayfinder Life Coach and endorsed Mind Body Magic coach. She helps people to feel calmer, more confident and more creative so that they can find and follow their life purpose. Her writing has appeared in 'The Huffington Post,' 'Mind Body Green,' 'Chopra,' 'Tiny Buddha,' and 'TUT Notes From the Universe.'
Her work also is aligned with using the Law of Attraction and manifestation.
She teaches us today how we can have more calm, confidence and creativity in our life.
You can find her at www.deborahchalk.com where you can sign up for her newsletter and receive The Calm Kit free.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
You’re sitting in traffic, late for an important meeting that you just cannot miss, watching the minutes tick away. Your stress levels are now sky high. Have you ever been in a situation like that? Bet you have.
Stress is a natural reaction to certain life experiences. We all experience stress from time to time. Anything from family issues, financial concerns, health concerns, to name just a few, can trigger stress.
But luckily there are ways we can manage stress.
April marks the start of Stress Awareness month and is held to increase the public’s awareness about both the causes and cures for our modern stress we experience on a frequent basis.
In this week's episode we discuss some of the tools you can use to manage stress.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
Wellness is a term that is thrown around these days, but when you look at it all people talk about is healthy eating and exercise. However wellness is more than that furthermore even though physical activity and nutrition provides the foundation for a healthy and fulfilled life it is important that we pay conscious attention to the other areas of our life as well. In this episode we look at the dimensions of wellness and how they interlink.
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
In this week's episode we have Julia Scott joining us to teach us everything we need to know about money.
Julia Scott is a certified expert in money mindset, feng shui, wealth management and accounting and the founder of Love Luck Wealth. She is passionate about helping women use the law of attraction and wealth management principles to create financial independence.
She integrates intuitive and financial tools to teach women all about money. Why? Because life is so much easier without money stress. Everyone is capable of creating wealth and Julia shows you how. From how to Feng Shui your surroundings to influence your luck, to money mindset.
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Water is an essential part of life. By keeping hydrated you support your body to function optimally. We also often confuse hunger for thirst thus when we keep hydrated we also make sure we do not overeat.
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The COVID-19 global pandemic has changed our lives in many ways, including how we eat. With all the restrictions in place we don't visit restaurants that often anymore and are doing a lot of home cooking. But sometimes home cooking comes most probably with too much salt.
This week is Salt Awareness Week and in this week's episode we are going to chat about:
- The pro's and con's of sodium (salt)
- Healthy alternatives to salt
- Great tips to eat less salt during the week
- Chrisna will share a great recipe for your favourite take-away you can easily make at home.
For more information go visit the World Action on Salt and Health website where it is all about More Flavour, Less Salt! (http://www.worldactiononsalt.com/awarenessweek/)
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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.
There is this misconception that in order for us to be successful we need to keep on moving, non-stop. This leads the mind to overwhelm and stress and eventually we will burn out.
This is where the power of rest comes in. We need to schedule rest in our diaries or make it part of our daily routine to rejuvenate our mind and energize our body. Rest is productive, strangely as it may sound, but it prevents us from burnout and help us to refocus and show up in all the areas of our lives.
Listen to this week's episode on the importance of rest and why we all should incorporate it in our daily lives.
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We are what we eat. This saying perfectly fits into the concept of mindful eating. Mindful eating is nothing but conscious effort of knowing what's in your food and when and how to eat. To really be there when you are eating. Some people even consider mindful eating as a type of weight-loss diet.
The benefits of mindful eating is endless and in today's episode we are going to discuss some of them and why this is a practice we should all consider doing. Not just from a weight-loss perspective but also due to our health.
So tune in and learn more about this practice. It can change your life.
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We have a very exciting episode with our guest Cheryl Brennon, an advanced specialist Body Stress Release practitioner who is now based in the Randstad in The Netherlands, originally from South Africa.
She will share with us what exactly body stress release is and how it can aid your wellness journey
As a member of the South African Body Stress Release Association (BSRSA) and now the Body Stress Release Association Netherlands (BSRAN), Cheryl is curious about how people can take charge of their own full wellness, and Stress Support is moving into sharing this knowledge and practises and into this process as a qualified NLP and Life Coach.
She is passionate about helping others and being part of her clients journey to becoming pain free, regaining balance, wellness, energy and good health. She has always been an active and adventurous person will take any opportunity to travel.
The key to a happy life starts with loving yourself. One can only truly enjoy life to the full if you realise your own potential, treat yourself as one you love and this will automatically be reflected to those around you and they will reflect it back. Knowing that you are there for you no matter what helps you to get to that space of knowing that you are never alone and that you are always loved. In this episode we talk about self-love and self care and why it is important to do both.
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In this episode we will be discussing the role of snacks, should I, shouldn't I and if so what are good snacks for the winter months? We also look at some healthy breakfast options to keep you going throughout the day. Do not forget to get the easy breakfast burito recipe.
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In this episode we dive deep into the nutrition facts and discuss what is balanced plate and all about your calorie needs and should you or should you not count calories. We talk about meal planning and a little on what a healthy plate of food looks like. Chrisna is providing a free example of a 1,200; 1,500 and 2,000 calorie meal plan.
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Ladies, today we have the honour to learn from a male health coach and yoga instructor, David Conway. In this episode he shares his passion for helping men living a healthier lifestyle by changing habits and incorporating yoga as part of their health journey.
David’s yoga and health coaching journey began several years ago, when he turned to a daily practice and healthy lifestyle changes to manage his own busy stressful life. He champions yoga and this healthier lifestyle as the antidote for anyone else suffering burn-out from the daily grind!
Spending over 30 years as a police officer, the last 20 as a detective, in an extremely demanding role, he puts his good health and sanity down to his own positive health journey and support of his family.
He is passionate about helping others to feel the benefits of a regular yoga practice and having a coach to guide, support and to keep them accountable. In particular, he supports male clients by encouraging them to give it a go, so they can begin their own yoga and positive health journeys.
He enjoys a busy family lifestyle which involves plenty of energetic outdoor activities, with his wife and children.
Dave’s Health and Life coach training is accredited by the International Coaching Federation. He is a member of the UK Health Coach Association and Federation of Holistic Therapists (UK). He is also qualified Yoga Teacher (200YTT,YACEP) and registered with the YAI.
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The vegan diet has become very popular.
Increasingly more people have decided to go vegan for various reasons which include ethical, environmental or health reasons.
A plant-based diet may result in various health benefits, including a trimmer waistline, lower cholesterol and improved blood sugar control.
January is also the month where some people go vegan for the entire month of January; also called Veganuary. A study showed that more than 60% of people who did go vegan felt a lot more healthier.
In today's episode we are going to talk a bit more about this diet, the benefits and tips to get you started.
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The start of a new year is the perfect time to turn a new page and that is why most people create new year's resolutions. It's a great opportunity to start fresh and make your goals happen.
Maybe you plan to ring in 2021 with a new resolve to lose weight, or exercise more. But the challenge comes in when trying to stick to your resolutions and probably most importantly not to forget about that by March.
In this episode we talk a bit more on how not to just make your resolutions stick but also to remember them every day.
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In this episode we talk about our achievements and what we learned in the very unique year of 2020. Reflecting on the good is precious rather than focusing on what did not happen.
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Reflecting on the year past should be about focusing on the good things and what we did achieve rather than dwelling in what we did not do. However recognising that we have it within us to do better and that everyday is a new opportunity to work towards our goals.
2021 is ultimately a collection of new days set out in front of us and by taking each day and making the best of it that we can, we are truly stepping into a future of hope knowing that each step forward brings us closer to our goals.
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From the boxes of chocolates in the office kitchen and under the Christmas tree to the eggnog and Christmas cookies at home, we will be facing so many temptations this holiday season and if we're not careful, we could find ourselves falling of the wagon again and back into bad habits.
This episode is not about how you should stick to your healthy eating and exercise routine but rather how to not completely fall off track with some tips and tools, but still enjoy the Christmas season.
Loosen the reins a bit over Christmas. Don’t make it too hard for yourself during this time and don’t make to strict rules. It's important to give yourself permission to indulge.
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From the boxes of chocolates in the office kitchen and under the Christmas tree to the eggnog and Christmas cookies at home, we will be facing so many temptations this holiday season and if we're not careful, we could find ourselves falling of the wagon again and back into bad habits.
This episode is not about how you should stick to your healthy eating and exercise routine but rather how to not completely fall of track with some tips and tools, but still enjoy the Christmas season.
Loosen the reins a bit over Christmas. Don’t make it to hard for yourself during this time and don’t make too strict rules. It's important to give yourself permission to indulge.
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As a new-born baby, we enter the world by inhaling, by taking your first breath. In leaving earth, we exhale. Breathing is so central to life that it is often overlooked as essential and it's important to note its value not only to survival but to the functioning of the body and mind and of course improving your well-being.
Today's episode we are discussing the benefits of mindful breathing and types of breathing you can practice to maintain your health, be happy, avoid illness and get well faster.
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Meditation is a practice that has been scientifically proven to lower blood pressure, reduce stress and depression but also increase creativity and productivity. But when you are new to this you might feel unsure or think that is is some sort of mystical thing.
In this episode we look at the types of meditation and what they are and also how this can help you on your wellness journey.
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We all experience anxiety from time to time. Anxiety is what we feel when we are worried, tense or afraid – particularly about things that are about to happen, like a job interview or giving a speech, or something which we think could happen in the future. But if your feelings of anxiety are extreme, and are interfering with your life, it can impact your health and wellness.
The good news is that you can manage your anxiety to ensure that you are living a happy healthy life. In today's episode we will give you tips on how to manage your anxiety and reduce your stress.
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This week's episode is all around sleep and how sleep is important in your health journey. Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Most adults require between seven and nine hours3 of nightly sleep.
Work schedules, day-to-day stressors, and a disruptive bedroom environment can all prevent us from receiving enough sleep. A healthy diet and positive lifestyle habits can help ensure an adequate amount of sleep each night.
We will also touch on how sleep is good for weight-loss. Proper sleep can help you avoid excess weight gain and, over time, lose weight.
We will share some tips you can try out to fall asleep and stay asleep and maybe lose that last bit of weight.
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Sticking with a healthy routine can be hard and often we fall off the tracks on our wellness journey. This episode discusses how to keep the course even though you are not sticking to a routine strictly and what to do when you've fallen off.
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If you are ready to make changes to your life and you are not sure where to begin then this episode is for you. To start your fitness journey you need to set goals to give yourself direction and to set yourself of for success to achieve your goals.
Your fitness goals provide you with the motivation you need to start and commit to exercising regularly.
Fitness goal setting can have many details. In this episode we look at one of the most common techniques we use in business everyday. The SMART goal setting technique and we have tweaked it a little with some good actual actions inside each of the steps to make it easier to understand and apply no matter what your goal is.
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In this episode we have a special guest Andrea Befus. Andrea Befus is a Health & Confidence Coach who believes women everywhere can feel confident in their own skin through mastering their thoughts, understanding their heart, and optimizing their health! Andrea said that she grew up in a healthy home and never had to worry about living a healthy lifestyle, but when she got married completely fell off the healthy bandwagon. Then something happened in her family that really put a lot of stress on her and caused her to really not think about her health. She ended up gaining 30 lbs and hated her body, had low self-confidence, didn't feel like her normal positive self. But nothing worked. So when realizing there is something she was was missing, and it was thought work. When she got her mind in the right place and loved her body, that's when she started making progress in her health goals and now she is the healthiest she's ever been and it's because her worth is not tied to how she looks.
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There is a lot of noise out there at the moment related to diet and exercise strategies. Intermittent fasting is one of those and this episode we dive deep into all the ins and outs related to intermittent fasting, how it can aid your weight loss journey but we also look at the red flags.
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From time to time, or should we rather say most of the time, our lives are hectic and our minds consistently overwhelmed with to do lists, appointments and family matters that we completely forget to just be still and relax. Unfortunately, we punish ourselves more than taking care of ourselves.
In the current times we live in we need to take time out for self-care more than ever before. One of the benefits of self-care is that it can help you manage stress and anxiety. When you think about it, we are all less able to handle the stresses that come our way when we're physically or emotionally exhausted. Self-care is a cornerstone of mental health and it deserves to hold a regular, sacred place in your life. In fact, your health and happiness depend on it.
Listen to today’s episode on the endless benefits of self-care and how to incorporate self-care easily in your life. Make self-care part of your daily life and create your own self-care routine. Just take a vacation physically and mentally. Relax, refuel and make yourself a priority.
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This bonus episode is to create awareness around breast cancer and the role physical activity and nutrition can play in prevention.
Although physical activity and nutrition cannot cure it or is not the only factor in prevention and can reduce the risk or reduce the risk for recurrence. This episode has a special exercise program for download and all proceeds go for breast cancer research.
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Download to special breast cancer package
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So how much do I need to sweat, how often do I need to sweat and do I need to sweat at all? These are all questions we will be answering in today's episode. This episodes digs a little deeper into those questions that can make following a sustainable exercise routine hard.
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We consume sugar several times a day and don’t even know it. The problem here is that sugar is hidden in all types of food and most of the times labelled in such a way that you don’t understand a word of it or realise that it is actually a type of sugar.
In today's episode we will cover what sugar does to your body, why we start and cannot stop consuming sugar and how to transform sugar cravings so you can kick the habit for good.
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If you want to live a healthy lifestyle as well as lose weight along the way, it's not just about what we eat or the amount of calories we consume. We should also consider how we eat as part of a healthy lifestyle. In this episode we will look at how to and how this can impact our life. We will also be sharing some tips and tools on how to to lose weight while eating.
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Nutrition is 80% of your success. Whenever you want to change your body or weight you need to focus on nutrition first. All the exercise in the world will not show off your hard work if you do not eat enough, or clean to show of your toned muscle.
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So where do you start and what exercise has the best benefit for your health and wellness journey. In this episode we will discuss the types of exercise, which is best and we touch a little on how long you need to exercise to get the benefit. We also start digging a little to some of the fads out there such as spot reduction and what is really the key when it comes to exercise and weight loss or toning up.
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Today's episode is all about why we struggle with doing exercise and how creating habits help us get going and make the exercise a routine stick. By starting really small and building on this it is more likely that these habits will stick. Once the habit is created we can start focusing on the results.
In this episode we will share with you some tips on how to get you started and how to keep going, but also how to make your habits stick.
It is also very helpful to have an accountability partner so connect with us on the Bagels Botox and Barbells Facebook page or contact us via our individual websites in order to learn more about our program offering to help you on this journey.
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The human brain has long been proven to be very powerful and can overcome disease, fear, pain and influence performance if we use it correctly. The opposite however is also true. Research has shown that by calming the mind it has a positive effect on physical health, and we have known for decades now that exercise on the other hand can reduce anxiety, stress and depression. In this Episode we talk about you can tap into this connection between your body and mind and use it to live a healthier and happier life.
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Health goals can vary and sometimes they are achievable and other times to far-fetched. In this episode we have a quick chat on how to set your health goals and break them up and bite size chunks.
This episodes gives some useful tips on how to cut down on information overload and help you only get information that can add to your life without taking over your free time. We talk on brain stillness and calming of emotions as well as information free zones and times. This one is a real mind-shift as we do not even realise how we fill our brains with useless information, overloading it and never being able to stop and just be. It guides you to be more mindful in your daily life when it comes to the consumption of information.
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Today’s episode is a continuation on clutter and the effects it can have on your health and wellness. Mental decluttering is not as common as decluttering our homes or our space around us, but is equally important to stop us from feeling overwhelmed and focused. In today's episode we will have a chat on how to clear the space in our head.
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In this 3-episode series on decluttering we are going to chat on how a cluttered environment, mental clutter and even information clutter can impact your health and wellness negatively, but also prevent you from moving forward achieving your goals.
The first episode in this series is focused on the clutter in your space and how clutter can impact not just your physical health but also your mental health. We will discuss some tips you can implement easily to overcome this mountain of clutter and keeping it that way.
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This episode gives a broad overview of health and wellness. We look at what is the definition of optimal health, how your mind and body work together to attain optimal health and we start touching on how to generate change.
We also introduce ourselves on a more personal level and share with you about our own journeys. Hopefully we will spark your thoughts about your own health journey, your goals and what it is that you would like to change and to make you think about what health is for you.
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Join Marna and Chrisna every week where they will be talking about everyday struggles as women, no matter whether it's health, wellness, weight or exercise related. We will give you tools and tips on how to transform your life one step at a time.