One of our most exciting episodes ever that could change your eating habits overnight!

In this episode we're talking about how cravings work and what you can do about them, because despite feeling like they are totally out of your control, once you know how they work you can totally use the same process to develop a more desirable habit!

Key points this week are;

2 types of cravings - habitual and "biological" (i.e. hormones or microbiome)

Your "pudding stomach" is real and it's proper name is "sensory specific satiety" - you can use this strategy to your advantage too.

Reasons for cravings that we cover;

• You're restricting
• You're not eating enough carbs
• You're not eating enough protein
• Not eating enough fibre
• You're not eating enough. (Here we're talking about viewing your food through the lens of diet culture)
• Not eating satisfying meals
• Hormones!
• Lack of sleep
• Gut bacteria and microbiome

Support the show

All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.
www.ko-fi.com/thepowerof30

Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

This could be one of the most important episodes we've ever done.

Few people understand the importance of body composition, even fewer apply it. We have been indoctrinated with the importance of weight without any consideration for what that weight might consist of.

If someone gave you a kilo of money as a gift it would make a huge difference whether it was a kilo of pennies, or a kilo of £20 notes right?

Let's apply the same logic to our bodies, and while it may be harder to ascertain our body composition we must at least begin to talk more accurately about them.

Of course we will finish with some tips on what actions you can take that will make a positive impact on your body composition, and you probably won't believe how simple they are. There's no silver bullet answer for this stuff, don't expect to be blown away by a magic trick that no-one else knows.

When it comes to the care of your body it's the dull, simple stuff repeated over time that counts;

• Strength Train to build lean muscle
• Eat well, and nutritionally
• Hydrate
• Learn about you
• Stop comparing yourself to others.

For more information check out our other episodes on BMI and Stop Using Weight to Assess Health

Support the show

All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.
www.ko-fi.com/thepowerof30

Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

When we decided to tackle this topic we didn't realise where it would take us!

It's probably obvious to say consequences matter and we had all our notes prepared for the show. It was only when we got into it we realised the far reaching impact consequences can have.

Enjoy the listen as the realisation dawns on us that this can change everything. And you can tell because we really stumble on words in this one!

Support the show

All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.
www.ko-fi.com/thepowerof30

Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

Coach Sall has been sat on this one a little while and it's a great discussion about where we look for validation and motivation when we're working out.

What data is important? what about how things feel, when we're making a big effort to achieve our goals?

We are often deeply conditioned to believe the number on the scale is indication of our progress (or number of reps that one workout) and we are also pre-programmed to always spot what we failed at. How can we change how we think about data and feelings to encourage us and keep us doing the things that really count?

Support the show

All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.
www.ko-fi.com/thepowerof30

Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

We did a quiz all about saboteurs, you can get it here https://assessment.positiveintelligence.com/saboteur/overview

Thing about self sabotaging behaviours is they are not always what we want and don't always serve us. Thoughts can spiral out of control and keep us stuck in certain behaviour patterns. The idea of this quiz is to identify behaviour that may have kept you safe in the past, and may be useful now, but also to acknowledge when you need to engage your wiser self-talk and not stay in that moment.

The key is making that shift from saboteur to sage (your wiser self).

Keep in mind when you are listening these are your SURVIVAL traits, and also this is a quiz and we always take a lighthearted view.

If you would like to see our results head over to our Facebook page and check them out.

Support the show

All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.
www.ko-fi.com/thepowerof30

Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

Listener Request!

Let's talk about pain or discomfort you might experience when working out.

Should you work through it? Is it ever good? What about when you're sick - workout or not? In this episode we cover;

• Coming to the gym with an injury
• Auto-immune conditions
• When you’re not well

Injuries

• How injuries occur and types of injuries
• How you can rehabilitate a muscle and make it Stronger by using it
• Movement is GOOD for our bodies
• Movement increases blood flow to an injury helping it to heal
• Physio Exercises - love them or hate them - do them as often as you can
• If an exercise a physio prescribes seems strange remember it’s about how your body functions, so often a physio exercise may not appear to affect the injured area

Why do we get sore after a workout - what's normal and what's not?

• Soreness is caused by overload creating micro-tears
• Micro-tears are how Strength Training works
• The main cause of micro-tears are eccentric contractions, which is a lowering of the weight where the muscle if lengthening under load
• Stretching helps by lengthening and smooth out the muscle fibres and reduce the soreness

Skeletal Pain - if you feel pain in your bones and joints, stop what you are doing, seek advice from a professional.

Key take-aways;

• IT’S OK TO SLOW DOWN!
• Pain is not the same as discomfort.
• Pain does not validate your workout as a good or beneficial workout (and neither does sweating btw!)

Exercising with an auto-immune condition (E.g. Fibromyalgia, polymyalgia, rhumatoid arthritis)

• When you are living with a life limiting condition, and you want to be living your best life - go and do your exercise.
• The most immediate benefit of exercise is your mental health, so exercise is really beneficial for anyone with an auto-immune condition.
• Moving your body is how it was designed to work best.
• If you have an auto-immune condition learn how exercise can make your body feel better, not put it under more stress.

What about exercising when you feel ill?

• Don’t workout when you are not very well!
• There are no benefits of working out if you might be coming down with something
• Once those critical few days are passed, get back to it, move your body, raise your core temp, get the blood flow going

Support the show

All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.
www.ko-fi.com/thepowerof30

Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

We are a culture obsessed with what people weigh!

Weight is a risk factor for many preventable diseases but it doesn’t mean that slim people are necessarily healthy!

BMI is a nonsense measure, yet still used by our health care professionals as an assessment of health. If you are very muscular you could have a high BMI as muscle is more dense.

Weight also does not indicate the high risk visceral fat held in a body.

We did a bit of Googling to get some perspective on these risk factors and how they affect our behaviour.

An Oxford study linked marriage with reduced risk of heart disease. But no one has ever judged Coach Sall on not being married and the strain she might be putting on the NHS, so stop judging people on their weight for that same reason!

Be cautious when you are reading these kind of articles! It’s not about the losing weight - it’s about the lifestyle.

A CNN article reported a reduced risk of dementia if you are married, but an increase for widows. The difference was the lifestyle factors.

The message that has to be got across is that your weight is a combination of lifestyle factors.

We talk about this Harvard Health article "When dieting doesn’t work".

This is what happens in real life - you go to the doctor, they tell you you are high risk and overweight, the final straw so you go home and decide to lose weight. You get great results after 6 months, but after 12 months, worse than disappointing, in fact, back to where you started.

So, weight might be a risk factor, but a bigger risk factor are lifestyle factors, dieting doesn’t work because it brings about temporary changes. It has to be about changes you can sustain.

You can be fit and healthy even if you are overweight!

And, if you make all those changes and it doesn’t reduce your weight, you are getting healthier. But if you diet to lose weight and don’t make those other changes, you might lose weight, but not necessarily getting healthier. In fact, could be a negative impact on your health!

Support the show

All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.
www.ko-fi.com/thepowerof30

Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

This episode is for everyone who's ever said...

• I'm not setting goals right now
• I feel too much pressure
• it's giving me anxiety
• I just want to... i.e. come for my mental health
• I've got too much on right now
• I'm happy where I am
• I can't think of anything

... in relation to their goal setting.

Goal setting absolutely IS about putting yourself under some kind of pressure, that's why it's such a game changer.

BUT

It doesn't have to be, and the problem with not having any kind of goal is you just drift, and that will not serve you in any way either.

Goal setting can equally be about:

1. Meeting your needs right now
2. Putting you back in a safe place
3. Restoring your faith and confidence in yourself
4. Motivating you towards something bigger
5. Keeping you in the space of the bigger goal (mindset)
6. Preserving that time slot in your day
7. Recharging you - see episode 6!
8. Starting you simply towards a future goal - See episode 3!
9. Clearing the way for a future goal
10. Giving you the momentum you need for a future goal.

Goals can EITHER make us go the extra mile (or step) and do the things we wouldn't normally do... OR

They can help us cast votes for that person on a much lower level.

Read the newsletter referenced here!

Support the show

All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.
www.ko-fi.com/thepowerof30

Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie