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7 Ways you should celebrate Women's Health Week

Wow, it's that time of year again, where we remind ourselves that being a fierce-female means we should be taking care of our health too! I've said it before, I'm a fitness addict, but I've also had times where my health wasn't on point. 

I'm also the first to admit that sometimes I forget that to give the best to my children, my fiance and my Fitcover team I need to make sure I'm 100%. 

And this Women's Health Week 2020 (May 11-17) I'm challenging all of you Boss-Babe's out there to take stock of your health. I've put together one little women's health reminder or activity for you do each day this week.


Monday - DRINK UP

Drink more water. I know, boring! But there is wine later down the list so hear me out! Despite that well-known 2L recommendation, many of us aren't even hitting that each day.

From my sporting background, I can tell you that 2L actually doesn't cut it when you're exercising a lot. You probably need more because first of all, you're sweating more. But there's a more important reason.

When you exercise, and during recovery from exercise, there's more going on in the body at a cellular level. All of these micro-changes in the body need water as a catalyst and to transport the waste products for recycling or for flushing out of the body.

Keep it easy and start by increasing your water intake by a glass or two per day for a week, then up it from there.


Tuesday - YOGA

Take a few minutes to stretch and do some yoga moves. Focus on your breathing and feeling connected with your body. Put your headphones on with gentle music and close your eyes if you need to block out distractions.

If you're down with meditation, pick the habit back up! It's perfect to finish of a stretching session with a few minutes of silent stillness.

Here's some pointers to help you out:

  • Feel the mind connecting with the toes and fingertips.
  • Feel your muscles as they contract and relax.
  • Feel the tightness pull and then release.
  • Listen to the sound of your breath.
  • Feel the air fill your lungs then leave your chest.

The point is, you need to be alone with yourself, and reconnect your mind with your body. Yoga, stretching, meditation and mindfulness are powerful for de-stressing and for health. And the best part you should feel the positive impact straight away.



Be more conscious about eating your greens. Why? They make you look younger and more vibrant, help you feel fuller, they boost immunity, aid in digestive health (which is also linked to mental health) and have been linked with preventing cancer.

For most of us, we should be aiming for 5-7 serves per day which looks like 2-3 plates per day that have around 50% green vegetables. I know that seems like a lot! Really it does! 

If you're a long way from hitting that level of green then start by adding an extra serving of greens to your lunch and dinner or using some fresh herbs to flavour your meals, like rosemary potatoes. Yum!

I love to add a handful of spinach leaves, a scoop of spirulina, 1/4 of an avocado or some chunks of cucumber to my smoothies.



Take a moment to look deeply at yourself. If you're like me, the mirror has become this place where you get moments of 'work' done. Putting your makeup on, a quick stray eyelash check while you're washing your hands or a survey of those worry-lines.

Today, I want you to stare differently and deeply into your reflection:

  • See the shape, colour and beauty of your eyes.
  • Recognise the facial features you share with your parents, grandparents, siblings and precious children.
  • Cherish the memories that gave you your smile lines.
  • Acknowledge (but don't judge) the changes in your body that came with adulthood, with stress, with childbirth and with age.

Then, thank your body for being the unbreakable vessel that it is, tell her how much you love her, and make a promise to consider her needs more often.


Friday - GLAM IT

Make those cheekbones pop, those lips look plump and moist and those eyes look alluring. Also, stilettos to get those calves popping and admire all that leg work you've been doing.

Plan a drink with the girls. If you can't physically see them, you need to make a zoom date with a bottle of wine and a sassy Spotify playlist and tear up your lounge-room floor. 

Why? Because sitting at home in our athleisurewear doesn't remind us how heavenly our femininity is or help us feel connected. For mental health, we need to remind our womanly selves that we are goddesses at every stage of our lives, and spend some time with our BFF babes to giggle and cry.


Saturday - ROMANCE

Mmmhmmm you know what I'm talking about! You need to romance yourself girl. Run a salt-crystal bath, light those scented candles, put on some Barry White, pour that glass of wine and prepare your silk robe.

Don't forget to lock that door (or leave it open if you'd welcome the intrusion)...

How many roles do you play each day? Tick all that apply:

  • partner
  • girlfriend
  • wife
  • mother
  • step-mother
  • grandmother
  • daughter
  • sister
  • aunt
  • boss

You ticked a few, right? The thing is, playing all of those roles is pretty damn demanding. You need to give yourself a little lurve to recharge. Today you're going to take a moment away from all those titles, and give yourself a little romance, babes!



Today's the day you're going to take action. Start that new fitness program, enrol in that course, de-clutter the garage, start that meal-prep plan. Pick something from that list of things you were always "gonna" do, and just do it.

Even better, make an Insta announcement! You can tag me too, @novajanefit_, and challenge your friends to announce their goals too! The more of you that are in it, the more chance you've got to kick that goal!


Are you ready? This week is about you, it's about your health, and it's about being the fiercest, strongest, and bravest version of you BECAUSE you've set yourself up for success.

PS. If you have some special Women's Health Week ideas you want to share then comment below. What are you waiting for? Get off your phone and start DOING.

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