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Health Challenge

The 6 week mark has arrived!

I initially started my health reboot after noticing that some where along the line I had lost sight of a lot of my health goals and routines and despite a lot of time and effort being put into healing certain systems my body was struggling and I was encountering health issue after health issue. I needed a whole body health reboot and to get back on track and start feeling energised and strong again.

My goals were to restrengthen my immune system, rebalance my detoxification & digestive system, minimise unnecessary stress, improve my overall muscular endurance & flexibility, while supporting my adrenals and kidneys. You can find out more regarding my health reboot in my first post.

The program I created for myself was divided into nutritional nourishment, wellness practices and a movement program based on functional exercises to provide me with effective results in a short period of time with a less is more approach. This allowed my body to rest and flourish over the 6 weeks.

So here is my update on the last 2 weeks:

The last 2 weeks displayed the most significant progress. I have managed to continue to strengthen my immune system this week to a point of halving the CFS/ME symptoms that had flared up. The brain fog has cleared significantly and short-term memory has noticeably improved. Joint pain and stiffness is still present but improving. My digestive system has presented the greatest improvement with my body happily absorbing nutrients properly, no stomach pain and almost on top of an infection. Immune system, my greatest challenge has a long way to go but steadily improving which I am more than happy about.

The last 2 weeks I included a few extra steps in the nutrition side of the program to really give my body a reboot while it was progressing strongly. First of all in the 5th week I did a 4 day mini cleanse. This was tailoring my individual goals and included lots of easily digested foods in a meal plan that was based around detoxifying, then replenishing with high nutrient based whole foods. Hardest part for me was saying goodbye to meats and animal products for 4 days as naturally my body craves and thrives off organic animal products. Secondly I changed around the structure of most my meals to experiment with how this approach would affect my general health and energy requirements. Results- sleep better, last longer between meals, rebooted my metabolism + more..

Wellness practices were of great focus over the last 2 weeks. Lots of journaling, daily mindfulness and reflection. I also have taken on a new outlook towards my work that has relieved a lot of stress and I am hoping will allow me to gain greater value from my life and daily happiness.

The last 2 weeks with my health improvements I have been able to pick up my movement to a level I would like to endeavour to maintain.

Week 5 I was able to include;

– 2x cardio based sessions – 1x interval training session & 1x 30 minute run

– 4x 10-20 minute resistance sessions – 2x high intensity & 2x low intensity

– 1x  yoga session

Week 6 I have included;

– 3x cardio based sessions 1x interval training session, 1x 30 minute run & a social jog with friends

– 4x 10-20 minute resistance sessions- 1x high intensity & 3x low intensity

– 1x yoga session

I also aimed to include my daily stretching and foam rolling and always made sure I had at least have 2 days a week for ‘working in’ (only leisurely walk &/ or meditative movements). Mixing cardio & resistance sessions together is an effective method for results and time limitations.

So 6 week summary:

Well 6 weeks off alcohol, caffeine, soy, processed foods and adding lots more of other certain foods and changes in my fitness routine + a refreshed outlook on prioritising my wellbeing = definitely a rebooted me.

My goal was not to heal every health issue or become a marathon runner in 6 weeks. It was to address my health as a whole all at once and create a fresh slate to continue on my journey of healing and reaching a high level of health and physical abilities.

I end this 6 weeks excited for the next 2 weeks, the next 3 months and the next year ahead. I am excited because the changes to my health in this 6 weeks alone have significantly impacted my value of life to be able to do the things I love and feel well while doing so. I can wake up at 5.30am feeling fresh and motivated for the day, not like I have a permanent head cold. I can radiate energy around my clients, friends and family naturally, not in a strained and exhausted state. I can eat as much as I want without worrying about weight and feel only love for every flaw my body holds. I can run (my absolute love) without feeling like death for days after and notice improvements in my performance with limited training needed. I feel physically stronger and feel a great sense of accomplishment towards my journey and health goals.

I still have and will have ‘bad’ days & sometimes weeks but these are critical signs your body is sending you that something is up or a few adjustments need to be made. Think of these days as gifts of support and utilise them, rather than ignoring them-your body will just continue to send you more and more.

I hope through my health reboot I have inspired you to harness your health as a whole from a holistic approach and listen, nourish, respect and care for it each and everyday. I hope I have allowed you to recognise the importance of having individualised goals and programs and that health is about healing from the inside out.  I hope my documented fortnightly update pictures and movement details have shown you that there is no need to spend hours in the gym but rather utilise functional movement that complements your health needs- this along with a less is more approach can have you noticing the greatest results. I hope these progress pictures have also demonstrated that scales are not an effective tracking method for results. I weigh 2 kg more than when I initially started this program however I look leaner, more toned, healthier and feel fantastic.

If you would like to find out more about my methods of training or have me help you along your health journey feel free to shoot me a message through my Holistic Personal Training Website.

 Sending lots of health your way,

X

Claudia

And don’t forget to subscribe to receive free health tips, recipes, inspiration and motivation xx

6 week health reboot BareVitality

For those of you following me on social media (Facebook, Instagram, Twitter) you would have probably seen my post 2 weeks ago regarding the need to take control again over my health.

Over the last few months I had found I had lost a lot of my health routines, I was catching every single bug doing around, my memory was declining rapidly again, joint stiffness was returning, I was feeling more fatigued than usual, digestion wasn’t happy and my kidneys and adrenals were running very slow. I also wasn’t putting effort towards scheduling time for my own workouts and work-ins, meditating and zone exercises we getting more and more rare and sleep pattern, well they were definitely not ideal.

Immediate change was needed and nourishing, healing, strengthening and caring for me became prime focus.

Doing an in-depth health and wellness screening on myself I was able to pull apart areas that needed priority and constructed a new, fresh and exciting 6 week health reboot program for myself. My focus is to re-strengthen my immune system, rebalance my digestive and detoxification health, minimise unnecessary stress, improve my overall muscular endurance and flexibility, while supporting my adrenals and kidneys.

I’m not a fan of scales & measurements but rather being in touch with my own body & noting changes in energy, appetite, eyes, skin, sleep cycle, cravings etc.. ..and while physical changes should not be the main focus, progress pics help keep you motivated & allow you to notice & appreciate your new stronger, happier & healthier mind & body.

The program I am following is individualised to my personal needs. It’s incredibly simple, yet effective using functional movement & my less is more approach.

So my 2 week update:

Well first half a week was great. I was back into routine with my morning tonics and meditation. I was including all the wellness practices into my day, had completed some sort of movement everyday (even if it was just taking the dog down to the park and 5 minutes of core work), sleep patterns were improving, nutrition was on track and I was loving my nightly stretching and foam rolling routine.

Then the flu hit me! Bed ridden for a few days my priority was rest, hydrate, nutritional nourishment and more rest. When I was up to it again I started to include a bit of stretching into each day to help regain movement and flush out blockages. Then leisurely walks once a day, again to just get some movement in my body and fresh air in the lungs. The last few days I reintroduced 10 minutes a day of low intensity body weight resistance exercises and did a yoga session yesterday.

My program obviously had to be adjusted over the last week and a half to work around an obstacle (the flu), but you know what- thats ok! This is part of life and we just need to take it as a sign from our body to slow down and adjust accordingly.

So with little exercise how did I manage to create a noticeable physical difference over the 2 weeks? Honestly this was something I had to deconstruct and figure out myself.

Well first of all my body was screaming for rest so a shut off from all stresses and isolating myself for a few days to purely look after me helped my body regain its natural sync. Lots and lots of nutritional nourishment and including a number of steps as part of a mini detox to clear out my system, my body started to feel normal again. The most effective aspect was that the very little exercise I had done was;

1) Constructed as functional movements to provide me with results that supported my health at that time and complimented the human bodies natural movement needs.

2) With zero stress my body was happy to co-operate in every way I wished, including gaining visible tone with very minimal effort.

I also lost a small amount of weight (not my goal) due to the first 2 days of illness however have regained most of that again by adjusting my nutrition and with the addition of movement again & not the added pressure of fighting off the flu, my body has started to metabolise & function normally again yay!

The next 2 weeks ahead will have a huge emphasis on immunity, energy flow through meditation and functional movement and back into healthy routines.

Till the next 2 weeks!

X

Claudia

Claudia Beyer - BareViatlity

Over the last week I have been contemplating how I was going to put this post together when I have so much to share and no idea where to start. I came to the conclusion that like most stories you can’t go wrong by starting at the beginning. So here goes..

A bit over 2 months ago in a complete exhausted, overwhelmed and not so clear state,  a friend blatantly exclaimed that I needed a holiday. I am naturally not a very spontaneous person and the thought of going away overseas while I was already so stressed with the amount of work that I needed to get through seemed completely unrealistic. Over the next week it became obvious that my state of wellbeing was effecting all areas of my life from work performance, reduced short term memory, energy levels, sleep quality, self awareness and love, and returning symptoms of the CFS. While I had so many exciting things already coming up over the next few weeks, the idea kept creeping back into my mind regarding how wonderful it would be to leave everything behind for a week and re-energise and re-centre myself. The decision was made when I reminded myself of my # 1 rule I encourage my clients to follow- Your health & wellbeing are first priority. You can not give to those around you effectively unless you have positive stores of health and happiness available to share.

Happy, healthy me = happy, healthy clients!!

and so the adventure began…

My first few days of purely the company of me, myself and I was just what my internal doctor ordered! This time allowed me to slow down and listen to what my body was telling me and where my mind was misdirecting me. My accommodation felt instantly like home as I was greeted with warm, smiling faces and directed to a serene room overlooking rice paddy fields.

Waking at sunrise to the sound of birds chirping. Walking through the final morning hour of stillness before the hustle and bustle appeared. Spending 90 minutes of yoga (a practice I love, yet find mentally very challenging) in a room over flowing with positive energy and beautiful hearts. Nourishing my body with cleansing organic green juices and superfood bowls. Diarising my morning thoughts and objectives for the day…. and there was day 1 up to 9.30am.

So here is a summary of what I brought back from Bali:

1. Movement:

BareVitality

Recently I started competing in long distance running again (something that has not been possible for the past 5 years) which as my altermate passion and love has been so fulfilling yet an experiemental process of figuring out my limits and making sure I maintain balance. Slightly pushing this limit in an event just before my trip, I needed a solid month of restoring the balance- meaning no physical stress on my body.  Bali provided a wonderful opportunity of distraction free time to start week 1 of ‘working in’ practicing yoga, leisurely walks exploring my surroundings and using zone exercises (energy building) to assist the healing of my adrenal system. Returning home I have done my best to continue these practises. Catching a cold has set me back a bit, however I have now adapted immune building zone exercises to assist recovery and implemented lots of rest time.

As a personal trainer and long distance runner my attitude towards exercise is that unless I have the built up stores of ‘work in’ energy, I will not train or ‘work out’. My clients probably get sick of me saying it but listening to your body and providing it with what it needs at this present time will be your number 1 key to success in your health, fitness &/or weight loss goals.

 

2. Nutritional nourishment:

BareVitality

Oh my goodness, health foodie heaven!! I was blown away by the menu options available at the Bali health food cafes. The variety and inclusion of superfoods and food preparation for optimal nutritional absorption was like nothing I had seen in health food cafes before. The Balinese understand the essence of healthy eating and can provide us with much to learn . The use of local, organic produce, prepared and served with simplicity and love.

Breakfasts of omelettes, raw superfood porridges, gluten free superfood pancakes, and lots of teas, fresh juices and fruits. Lunches were usually more fresh juices, whole food salads, raw macrobiotic dishes, grilled chicken satay sticks (my fav), nourishing soups and/or mixed whole food platers. Dinner was always a selection of multiple dishes to share and enjoy. Fresh seafood, more chicken satay sticks, veggies, curries, stir-frys… Desserts, snacks and treats were superfood smoothies, raw superfood chocolate mouses, cupcakes, tarts, slices, biscuits and local seasonal fruit and organic chocolate. Coconut water became a daily staple to stay hydrated and replenish minerals.

I fell in love with Earth Cafe’s (a health cafe chain in Bali) freshly made cashew milk, hot ‘Herbal Maca Java Chai’ and their ‘Nutrient Nourisher’ smoothie of cashew milk, banana, carob, cashew butter & honey.

BareVitality

BareVitality

The pride in the locals as they shared their food with you and absorbed your complements with praise was so special. The Balinese & Buddhist traditions regarding eating embed so many crucial elements of wellbeing to be taken.  Firstly there are no set meal times. People eat only when their body tells them they are hungry. They therefore are more in tune with their bodies natural nutritional needs and food is eaten only until the body is satisfied. Often traditionally the preparation of dinner starts with the blessing then slaughtering of an animal and picking and gathering of other fresh produce. This deep connection to the beauty and energy provided by mother nature for our survival and life cycle, allows us to form a strong appreciation and connection to life’s energy we are consuming and then utilising for our own health and wellness. Sitting on the ground and eating with their hand is another form of connection to their food and where is came from.

Try this today! Hold a peice of organic fruit or a vegetable with 2 hands. Take time to look at it and appreciate it. Now close your eyes and hold it and try and feel the energy produced from this living gift. Take a bite, savouring the taste and chewing until it is liquid.  It is then that you swallow this concentrated, easily digested, nutritious energy form and feel vitality being absorbed into the blood stream.

 

3. Mind:

Re-centring

Shutting off for the week was bliss! Daily meditation or just mindfulness practices. Stress free time to focus purely on me. Rebuilding strength and re-centring my mind. Opening myself up to future possibilities and recognising areas that required change.

The most prominant realisation was my need to return home and simplify again. My goals had become overwhelming and my workload unnecessarily was ever increasing. Taking a step back and re-evaluating my priorities is now something I have taken back home and I am currently practicing every couple of days. Having your goals, dreams, positive affiliations, little reminders in areas visable is a great way to stay centred. Ideas include; in your diary, on your mirror, as the background of your laptop or phone, make a board or poster- get creative & find something that will work for you.

 

4. Self love & nurturing:

BareVitality

Yes another area I feel very strongly about- self love and nurturing!! This is an element of my wellbeing that needs regular focus. Ending a relationship where another person wore down my own self worth and wellbeing, I have  journeyed to heal, love and strengthen me. When I use ‘me’ time this is about reaching inside and giving yourself what is needed, whether that be stillness, creativity, spoiling, clarity, exercise etc..

Spoiling  our self is often something we feel guilty about (I know I do), however it should be used as a way to express your worth & love to yourself. My rule while I was in Bali was I needed to put aside time for a massage a day. Also allowing myself to purchase an item I did not need but instantly fell in love with- remember its ok to give gifts to ourself sometimes.

I also treated myself to a day spa of a hot stone massage (a first), face masks, body scrubs, and a rose petal bath to thank my body for doing everything it does. We can also care for our bodies by minimising the toxic load absorbed through it’s biggest organ, our skin. Use all natural skin care, beauty and hair products that instead nourish the body with wholesome ingredients. On my trip I came across a number of boutique natural aromatherapy shops. While I enjoy making my own basic face scrubs, combining face oils and creating different moisturisers, my limited knowledge on aromatherapy & essential oils has prevented me from playing around with many other wonderous ingredients and combinations. My pocket size Bali find ‘Apracticle Guide To Aromatherapy & Essential Oils’ is now my newest companion to going 90% chemical free (currently about 70%).

Aromatherapy

Aromatherapy

 

5. Mother nature reconnection

With my mind consumed by all the unnecessary stresses I had started to lose touch with what was around me. Bali brought me back there in no time at all. My eyes and heart were instantly opened to my wondrous surroundings. Rainforest’s, oceans, waterfalls, strong tall trees, sun rises and sunsets, bright stars and glowing moons. Each day I made it a priority to connect and feel gratitude for mother nature in one way or another. Weather this was by walking barefoot through the soil of rice paddy fields, digging my toes in the sand, swimming in the ocean, mediating in rock pools, absorbing the energy of standing under waterfalls or staring into the night sky and watching the rotation of colours in the sunsets.

When we learn to connect with mother nature we can learn to utilise her gifts of energy, happiness and vitality.

BareVitality

6. Community

The local community work as one. They cherish the company of each other and share a deep love and loyalty towards their families. I took in their way of life being based around the simplicity of the necessities with admiration- family, religion/spiritual connections, food & wellness.

I felt such warmth and welcomeness from nearly all the beautiful people I came across on my holiday.

BareVitality

I have returned from my trip with a re-centred approach to my life.  Re-prioritising my happiness and health as first priority and then I can share with others and support them through their journeys of creating and maintaining vitality.

We don’t need to go to Bali to re-energise and re-centre  however we all do need to regularly take a step back and check in with how we are going and where areas of improvement are needed towards our health and happiness.

Much love,

Claudia xx

 

 

 

 

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