Bonitas Member Magazine B-Living Issue 1, 2019 | Page 19

Set realistic goals and change your attitude Perform regular self-care
Ask yourself what you did well last year, what you failed
to do and what you still want to achieve. Take stock of the
lessons you you have learned and the moments where
you had the most fun. This will give you an idea of what
you need to do to make 2019 a memorable year. Schedule
activities and track them in your calendar to help achieve
your goals. It's about progress, not perfection, and having
a ‘can do’ attitude. When the month has passed, reflect
on your progress and adjust as needed. Try spending an hour or a full day without your cellphone
or computer. Set aside 10 minutes for yourself each
morning. Use this time to meditate, for a morning
workout, to note the things you are grateful for or to
read for pleasure while enjoying your coffee. This sets the
tone for your day to be more restful.
Eat well
Fuelling your body with healthy, nutrient-rich food
is essential for your wellbeing. Draw up a menu at the
beginning of each week to to decide on your meals and
snacks. You should also make a healthy grocery list and
prepare your own food from nutritious ingredients.
Choose greener home and beauty products
Over the past few years, there's been more interest in
more natural alternatives for home and beauty products
rather than those filled with toxic chemicals. Every month,
choose a healthier alternative to your current products.
Deciding to gradually swap products for healthier, natural
alternatives, can lead to a lasting change.
Use our wellness benefits
Get enough sleep
Ensuring you get enough sleep is important in achieving
your wellness goals. Without proper rest, your body can't
function optimally. Aim to get seven to eight hours of
sleep a night.
Start moving
It is also important to include physical activity in your
daily routine. Try to include 30 minutes of moderate-
intensity exercise, five times per week. Consider an
activity you enjoy, such as gardening, brisk walking or
dancing.
Help a friend
Supporting another person on their wellness journey
will inspire you to stick to your plan. You’re more likely
to succeed if you share your goals with someone who
is also committed to a healthier lifestyle. You can send
each other daily messages of encouragement, set
exercise dates and make plans to prepare healthy dinners
together. You may even engage in a little competition
such as tracking each other's steps or seeing who can go
without dessert the longest.
Bonitas offers a wellness screening on all plans and
a wellness extender on all plans, except BonCap, to
help you lead a healthier life. These benefits are in
addition to your savings and day-to-day benefits so
you get more value for money.
The wellness screening is a free annual checkup
including a blood pressure test, cholesterol test,
BMI test, blood glucose test and a waist-to-hip ratio
measurement. You can do your wellness screening
at a Bonitas wellness day or a Dis-Chem, Clicks or
Pick n Pay pharmacy. You will need to do all the
tests in one session.
Once all tests have been completed, your wellness
extender will be activated and you will be able
to access it (except for BonCap). You can use the
wellness extender to pay for extra consultations
and treatment with a GP, biokineticist, dietician
or physiotherapist or for a programme to stop
smoking.
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