“Getting In Shape” - Less About Shape, More About Feeling Good, Inside And Out.

Image via Unsplash

With every new challenge we create at the studio, we always consider the ways it can benefit you- boost your well-being, improve your daily routine and have an overall impact on your quality of life. While the days of public perception (and subsequent marketing) that fitness exists with the sole focus of "shredding" and weight loss are thankfully long gone, it is also not lost on us that, naturally, a lot of people share a common goal this time of the year - to get fitter, to feel better, stronger and more vibrant in time for their holiday.

Our collective understanding of body image and the way we speak about it has shifted hugely over the last few years in many positive ways. However, this has also been accompanied by the endless barrage of wellness programs, dietary regimes and changing opinions (often opposing), with everyone flogging something new every month on social media, it seems. Combining the wild west of self-proclaimed online coaches with the growing reality of AI-generated research and publications, it is often extremely difficult to understand what’s real and what has merit.

Far be it from us to know the ultimate answer to vitality and health, we thought it could be constructive to highlight some simple facts worth remembering. We hope these can help you if you’re taking part in our challenge or simply complement your studio experience this summer.

Image via Pinterest: Nike

There is no magic pill:

Yes, the simplest things are often the hardest, ditto with a healthy habit because it requires, well, discipline and commitment. That’s why the internet is awash with “quick fix” searches, products and promises. (over 840 million hashtags for #ozempec on TikTok is eye-opening!) Our new challenge at the moment involves a minimum of 4 classes a week for three weeks. Why? Not only are you likely to create a sustainable routine, you are also less likely to veer from all-or-nothing approach. Switching up with cardio, sculpting and stretching is not only helpful to keep boredom at bay, it can also have significant health benefits overall, since you’re working your entire body, as opposed to embracing just one type of activity.

Infrared Sauna via Pinterest

Add extras:

We're big fans of cold plunges, Kryo rooms, infrared saunas and lymphatic massages because they offer a number of documented benefits, while significantly complementing fitness routines. Especially if you're after a more "full reset" at this point in time, it's worth considering these methods to see the full effect of a concentrated, holistic effort. And with more businesses in Berlin offering these services, it's becoming easier to incorporate them, like Urban Boost in Charlottenburg and Formwandler in Prenzlauerberg for cryo treatments and infrared saunas, and Reshape Berlin in Mitte for vigorous lymph drainage massages.

Image via Alpro

Vegan is not automatically the healthiest:

This is by no means a call to embrace animal products! However, if you're suddenly struggling with weight or odd gut issues, do keep in mind that vegan products, though immensely popular and widely-available, can often contain a host of different additives, like thickeners, seed oils and emulsifiers. The ingredients in plant-based drinks, snacks, desserts and meat substitutes can not only carry extra sugars, they could also impact your body's digestive processes. Emulsifiers, often found in vegan ice creams and milks, for example, have been shown to negatively impact the microbiome and thus, potentially disrupt your gut's absorption of nutrients and contribute to the metabolic syndrome. So, if you can help it, skip it, or at least read the label.

Image via Pinterest

Fix your sleep:

Circadian rhythms impact our hormones, including those responsible for our hunger and our satiety. Who hasn't gone on too little shuteye only to find yourself craving heavier carb-y foods the next morning. This is because ghrelin, the hormone primarily known for its role in regulating appetite and hunger, is also affected by sleep. Studies have found sleep to influence ghrelin production, resulting in alterations in hunger and appetite regulation. So work on your sleep hygiene, and add a quiet evening walk, some yin yoga or a moment with a soothing read before bed.

Don’t compare:

This isn't said enough. What is one person's potion is another's poison, as the saying goes. A class might work wonders for your friend but not for you; an ingredient may be the latest food craze, but your body might not find it nourishing. Not everything works for everyone, there is no shame in that. Always listen to your body. The only two things that seem to work well universally are - easing up on alcohol and incorporating consistent movement into your life! And remember, the only person you can try to outperform is your former self.

Compiled and written by BECYCLE & BEYOND Marketing Manager and Integrative Gut Health Coach Katia Varfolomeeva