Week 5


Building a wellness foundation

Wellness describes the  state of being healthy in body and mind, especially as the result of deliberate effort.
You might have heard of the saying “my body is a temple”…well this isn’t to far from the truth
Consider what a well constructed Greek temple looks like.

The roof is your wellness since it protects everything below it.
The pillars of health support the roof and it is supported by knowing what to do and actually doing it.

It is important for all the parts to work together to hold up the roof.

The 4 pillars that support the roof of wellness are:

  1. Movement
  2. Good nutrition
  3. Rest and recovery
  4. Mental well-being

Each pillar helps to support the other.
For example workouts go better if you eat healthy  or you can battle stressful situations easier when you are well rested

When one of the pillars break down the roof becomes weak. even though it doesn’t collapse it will starts to sag.
You might not even be aware that one of the pillars have started to break. This could be because you were distracted by work, kids or just life in general. You started working out less or got into the habit of a few drinks at night.
It is easily done.

Then one day the damage that has been progressing makes a dramatic appearance.
Best case scenario you like into the mirror and you realize that you look overweight or run down, worst case scenario is that you will need medical intervention.

Having said this, lets have a closer look at the minimum requirements for each pillar to stay strong.


Movement is such a big part of life, you don’t appreciate it till it is gone. Being able to move freely and painlessly is a sure sign of feeling young.
The general guidelines for the minimum requirement of movement is 10.000 steps or 30 minutes of continuous movement a day.
Keep in mind that this is only the minimum to maintain good strength in this pillar.  Of course we want to improve upon  it and not just maintain it. In order to do so you will have to push yourself out of your comfort zone.

When training to improve you Heart, circulation and general fitness (Cardio)you want to be out of breath towards the end and push your heart rate above 65% of your max. A rough guideline for your max heart rate is 220 minus your age. This mean if your are 40 years old, your minimum heart rate you want to cross for as long as possible is (220-40) x 0.65 = 117. In comparison a simple walk for this person would only raise the heart rate between 60 and 80 beats per second.

When training to improve strength you will have to feel that the last repetitions of the weight your are pushing or lifting are tough. In other words; you will have to struggle a bit towards the end of each exercise.


Nutrition is probably the biggest factor in maintain a health weight. Using the BMI (located on the bottom of this page) will give you an indication whether or not your energy intake (measured in calories) is in balance with your energy expenditure. Simply said; if you eat more than you burn you gain weight resulting in a increasing BMI.
The most important part here is balance. When you eat to little (below 1000 calories for women and below 1500 calories for men) the body will decrease your metabolism as a defense mechanism. You essentially training your body to burn less and store more fat causing you to ad lots more weight when you stop the diet.

Another big factor is eating the right nutrients. Lack of essential nutrients, or eating things that don’t agree with you, will knock your hormonal system out of balance. This can result in weight gain even after you have balanced out your energy intake. This is how some people can still gain weight when eating a calorie restricted diet.  If this is you, I highly recommend making a appointment with Adele. She can help you restore and repair these hormonal systems.

The general rule for maintain strength in this pillar is to eat mainly unprocessed food (food that does not come in a box, container or plastic) and a decent amount of protein (meat, beans, tofu etc).  The palm of your hand is a good indicator of the amount of protein that should be included in your  everyday meals.

Rest and Recovery

Rest is physically necessary so that the muscles can repair, rebuild, and strengthen. We need rest days to help maintain a better balance between home, work, and fitness goals. Rest is physically necessary so that the muscles can repair, rebuild, and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work, and fitness goals.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time.
Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance, and increased risk of injury, among others.

When it comes to sleep, one or two nights of poor or little sleep won’t have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery, and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased the activity of human growth hormone (which is active during tissue repair), and decreased sugar metabolism.

To keep this pillar strong it is suggested to have between 6 and 8 hours of sleep on most days and have 24 hours of recovery after an intense training session. Recovery however does not mean that you have to sit still by the way, you can still go for a walk, light run or work muscle group that you didn’t use on the previous day. It simply means that you shouldn’t do 2 intense training sessions in a row that use the same muscle groups.

Mental well-being

Mental well-being is the most important pillar of them all. In the end, everyone’s ultimate goal is happiness.  Being unhappy is quite often a sign that the other pillars are getting weaker. A bad diet, unfit body and lack of sleep or not good conditions for happiness. However it can just as easy work the other way around. Stress at work or in a relationship can lead us to emotional eat, it can keep us up at night and feel unmotivated to work out. It is therefor important to look at mental well-being from 2 directions. Just like you invest in your body, you should invest in your mind. Meditation is a great start to de-stress the mind, however sometimes you need different strategies that involve somebody to help you solve what is holding you back. Talking about it with someone can help you strengthen this pillar. It is much easier to eat well and exercise when your mind is at peace.  Sirina is a qualified counselor that can help you break through mental barriers and set you up for success.  You can contact here on   sirina.counselling@gmail.com

Adele has also written a great article about  >>turning your mean girl into your inner cheer leader.<<

The exercise Part

We have added even more exercise routines this week.
You can find the workout by signing in to the member section of our website.

If you find that a routine is to hard, return to the previous routine until you are ready to move up.
If you struggle with an exercise you can contact us using the message center.

Continue with your walking, trying to reach 10.000 steps a day and have a total of 3 workouts this week to build up your strength.
So in total you should have 7 walking days and 3 workout days this week.

This weeks 2 minute challenge

The Nutrition Part

What you eat can have a massive influence on your mood and energy levels. That is why this week we want you to concentrate on breakfast and lunch. Especially lunch can be a difficult one to get organised for. We are either on the run, to busy or simply aren’t prepared enough to get a good lunch in. Use your Victus Health to organize these important meals for this week and again try to be prepared for tomorrow so that you won’t have to do in last-minute.

The Happyness Part

Stress impacts everyone, there is no avoiding it, it is a natural occurrence that happens from being alive. How we deal with stress as individuals is the only thing that we can control. Do you ever wonder why some people can cope better in a stressful situation? It’s because we all have different triggers and different levels of when those triggers are activated.

So how do we deal with stress when it arises? One of the easiest ways is to control our breathing. It seems a simple thing but when we are scared, or angry it can be difficult to control. Our bodies have a physical response to stress and our ability to “calm down” reduces.

Usually when we experience fear and anger our breathing becomes shallow and quick, our heart rate increases, and our lungs try to get oxygen quickly.  If we can slow our breathing though and take deep breathes, it sends a different message to our brains, and we able to take control of our emotions. This results in our physical reactions calming down and us being less stressed.

This is why meditation is so important! Meditation is all about your breathing, about slowing your breathing down and being consciously aware of it, this in turn calms your whole body down. By practicing meditation regularly our brain learns new ways to respond to stress. When we breathe deeply this signals our brains that everything is fine.

Eventually your response to stressful stimuli will reduce with regular meditation, instead of getting butterflies or panicked you will begin to feel a calm steadying feeling enabling you to think clearer and find better or different solutions to your daily stressors