goal setting

  • Weight Loss

    Overcoming a Lack of Consistency in Your Weight Loss Journey

    Before my successful weight loss journey, I was all over the place. I had a very all-or-nothing approach (I have ADHD, so this is true for most areas of my life!) One week I’d be masking out workouts and eating salads like a rabbit, and the next week, let’s just say Netflix and pizza were my best friends. Sound familiar? Yep, I know the struggle all too well. So, why is overcoming a lack of consistency such a big deal when it comes to weight loss?

    Imagine trying to fill a bucket with water, but you keep turning the faucet on and off. It would take forever, right? That’s exactly what happens when we’re not consistent with our healthy habits. Consistency is like the steady stream of water that fills the bucket—it’s the key to making real, lasting progress.

    In this post, we’re going to investigate why we struggle with consistency and, more importantly, how to overcome those hurdles. We’ll talk about setting realistic goals, creating a routine that works for you, keeping a positive mindset, and finding joy in the journey. Plus, I’ll share some tips on staying accountable and celebrating those little victories along the way. By the end of this post, you’ll have a toolbox full of strategies to help you stay on track and reach your goals. Let’s get into ‘Overcoming a Lack of Consistency in Your Weight Loss Journey’!

    overcoming a lack of consistency

    Understanding the Root Cause of Inconsistency

    It’s hard to stay consistent, isn’t it? Trust me, you’re not alone. Figuring out the reasons behind our inconsistency is like finding the missing pieces of a puzzle. Once we understand the “why,” we can start tackling it head-on.

    Identifying the Barriers to Consistency

    So, what exactly is holding us back? Here are some common culprits:

    Lack of Motivation: There are days when hitting the gym feels impossible. Maybe it’s because we’re not seeing results as quickly as we’d like, or we’re just plain tired. I’ve been there, too—sometimes the sofa and another binge of Gilmore Girls is too hard to resist.

    Unrealistic Goals: Setting the bar too high can be a setback. It’s great to aim high, but when our goals are too ambitious, they can feel overwhelming.

    Lack of Time: Between work, family, and everything else life throws at us, finding time to work out or prepare healthy meals can seem impossible. I used to think I needed an hour-long gym session to make any difference, but that’s not true at all. And as a new mum, time is a valuable resource for me!

    Not Enjoying the Process: If we dread our workouts or hate our meal plans, staying consistent is going to be tough. It’s hard to stick with something we don’t enjoy.

    Here’s the thing: understanding these barriers is the first step to overcoming them. Once we know what’s tripping us up, we can start making changes that fit our lives better. And remember, it’s all about progress, not perfection.

    Setting Realistic and Achievable Goals

    Now that we’ve uncovered some of the common barriers to consistency, let’s talk about one of the most important steps: setting goals that we can achieve.

    Overcoming a Lack of Consistency with SMART Goals

    Have you heard of SMART goals? It’s a simple yet powerful way to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break it down:

    Specific: Your goals should be clear and specific. Instead of saying, “I want to lose weight,” try something like, “I want to lose 10 pounds in the next three months.” See the difference? It’s much easier to work towards a specific target.

    Measurable: How will you track your progress? Whether it’s using a journal, an app, or taking weekly photos, having a way to measure your progress helps keep you motivated. It’s like checking things off a to-do list—so satisfying! And it allows you to set celebration markers and reward yourself – win-win!

    Achievable: Be realistic about what you can achieve. If you set goals that are too high, you’re setting yourself up for disappointment. Start small and build from there. Losing 1-2 pounds a week is a healthy and achievable goal. Losing 10 pounds a week isn’t!

    Relevant: Your goals should matter to you and fit into your life. If running isn’t your thing, don’t set a goal to run a marathon. Find what you enjoy and set goals around that.

    Time-bound: Give yourself a deadline. It creates a sense of urgency and helps you stay focused.

    Here’s an example of a SMART goal: “I will work out for 30 minutes, five days a week, for the next month.” It’s specific (30 minutes of exercise), measurable (five days a week), achievable (fits into your schedule), relevant (aligned with your weight loss goal), and time-bound (next month).

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Building a Sustainable Routine

    Alright, now that we’ve got some SMART goals set, it’s time to talk about routines. A solid routine can be your best friend on this journey. It’s all about finding what works for you and making it stick.

    Creating a Routine to Overcome a Lack of Consistency

    Building a routine isn’t just about scheduling workouts—it’s about creating a lifestyle that supports your goals. Here’s how to get started:

    Start Small: Don’t overwhelm yourself by trying to change everything at once. Pick one or two habits to focus on first. For example, start with a morning walk or prepping your meals for the week. Once these become second nature, add in more habits.

    Consistency Over Intensity: It’s better to have shorter, more frequent sessions than to go all out once in a while. For instance, a 20-minute workout every day is more sustainable than a two-hour session once a week. Consistency is what keeps the momentum going.

    Find Your Best Time: Figure out when you have the most energy and free time. Are you a morning person, or do you have more energy after work? Schedule your workouts and meal prep sessions for those times. For me, mornings work best because it sets a positive tone for the rest of the day.

    Plan Ahead: Take some time each week to plan your meals and workouts. Having a plan removes the guesswork and makes it easier to stick to your routine.

    Be Flexible: Life happens, and sometimes you’ll miss a workout or indulge in a treat. And that’s okay! Being flexible and forgiving yourself is crucial. Just get back on track as soon as you can. Remember, it’s about progress, not perfection.

    non-scale victories

    The Role of Mindset and Mindfulness

    Now that we’ve got a solid routine going, let’s cover something equally important: your mindset. Believe me, having the right mindset makes all the difference in staying consistent and achieving your goals.

    Let’s explore how having the right mindset, specifically focusing on identity, action, and growth, can help you overcome the lack of consistency.

    Mindset Changes to Overcome a Lack of Consistency

    Embracing Your Identity: Start by seeing yourself as someone who is consistent and committed to your health goals. This is about shifting your identity to align with your aspirations. Instead of saying, “I want to lose weight,” say, “I am a healthy and active person.” This subtle shift in identity can influence your daily decisions and actions. This is part of a “Be, Do, Have” mindset and I cover this in a lot more detail in this post ‘Achieve Breakthrough Results With The “Be, Do, Have” Mindset’.

    Taking Action: Once you’ve embraced this new identity, it’s time to take consistent actions that align with it. Here’s where a growth mindset comes in. I first heard about the concept of a growth mindset in the book ‘Mindset’ by Carol Dweck.

    A growth mindset means believing that you can develop your abilities through dedication and hard work. As opposed to having a fixed mindset, which is when you believe your abilities and fitness levels are set in stone – covered in a lot more detail in my post ‘Examples Of A Fixed Mindset: Break Free From Fear Of Failure!‘. Focus on the process rather than the outcome. Celebrate the small wins and learn from setbacks. Every workout, every healthy meal, every positive choice is a step in the right direction.

    Embracing Challenges: A growth mindset also means seeing challenges as opportunities to grow rather than obstacles. When you face a setback, ask yourself, “What can I learn from this?” This perspective turns failures into valuable lessons and keeps you moving forward.

    Finding Joy in the Process

    Alright, we’ve got the mindset and routine down, but let’s be real: if you don’t enjoy the journey, staying consistent will feel like a chore. Finding joy in the process is essential to overcoming the lack of consistency. So, how can we make this journey fun and enjoyable?

    Joyful Movement: Overcoming a Lack of Consistency Through Fun

    Explore Different Activities: Not a fan of the treadmill? No problem! There are countless ways to stay active that don’t involve traditional gym workouts. Try dancing, hiking, swimming, or even joining a local sports team. The key is to find something you genuinely enjoy.

    Mix It Up: Variety is the spice of life, right? Keep things interesting by mixing up your workouts. This not only prevents boredom but also challenges your body in new ways, helping you avoid plateaus.

    Incorporate Music and Podcasts: Music has a magical way of boosting our mood and energy levels. Create a playlist of your favourite upbeat songs or listen to an engaging podcast while you work out. This can make the time fly by and make exercise feel less like a task.

    Set Fun Challenges: Setting small, fun challenges for yourself can keep things interesting. Whether it’s aiming to beat your personal best or taking part in a fitness challenge, these little goals can add excitement to your routine.

    Celebrate Non-Scale Victories: It’s easy to get caught up in the numbers on the scale, but there are so many other victories to celebrate. Notice how your clothes fit better, how much stronger you feel, or how your energy levels have increased. See my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘ for a complete guide on using non-scale victories for motivation!

    Finding joy in the process makes the journey to your goals more enjoyable and sustainable. When you love what you’re doing, staying consistent becomes much easier.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    Accountability and Support Systems

    We’ve covered a lot so far—mindset, routines, and finding joy in the process. But there’s another crucial piece to the consistency puzzle: accountability. Having a strong support system can make all the difference in staying on track and motivated.

    Leveraging Accountability to Overcome a Lack of Consistency

    Find an Accountability Partner: Having someone to share your journey with can be incredibly motivating. An accountability partner can be a friend, family member, or even an online community. The key is to find someone who understands your goals and is committed to helping you achieve them.

    Join a Community: Whether it’s a local fitness class, an online forum, or a social media group, being part of a community can provide a huge boost. You’ll find people who are on similar journeys, and their support and advice can be invaluable.

    Use Technology to Stay Accountable: There are countless apps and tools designed to help you stay on track. From fitness trackers to meal planning apps, these tools can provide reminders, track your progress, and even connect you with others.

    Set Up Regular Check-Ins: Schedule regular check-ins with your accountability partner or group. This could be a weekly phone call, a monthly meet-up, or a daily WhatsApp message. Regular check-ins help you stay focused and provide opportunities to celebrate progress and address challenges.

    Accountability and support systems create a network of encouragement, motivation, and shared experiences. They remind you that you’re not alone on this journey, making it easier to stay consistent and committed to your goals.

    overcoming a lack of consistency to lose weight

    Tracking Progress and Celebrating Milestones

    Alright, we’ve got our support systems in place, but how do we keep the momentum going? Tracking your progress and celebrating milestones is something I recommend to everyone. Your brain has a way of recognising rewards and associating them with habits, creating a positive association with that habit and making you more likely to continue with it.

    Overcoming a Lack of Consistency by Celebrating Small Wins

    1. Track Your Progress: Keeping a record of your journey helps you see how far you’ve come and stay motivated. There are various ways to track your progress, so find what works best for you.
      • Journaling: Write down your daily workouts, meals, and how you feel. This can help you identify patterns and make adjustments as needed.
      • Apps and Tools: Use fitness and nutrition apps to log your activities and meals. These apps often come with charts and graphs that visually show your progress.
    2. Set and Celebrate Milestones: Breaking down your larger goals into smaller milestones makes them more manageable and gives you more opportunities to celebrate. Each milestone reached is a step closer to your ultimate goal.
      • Short-Term Milestones: These could be weekly or monthly goals, like working out three times a week or trying a new healthy recipe.
      • Long-Term Milestones: These are bigger goals, like losing a certain amount of weight or running a 5K.
      • Example: Celebrate completing 3 months of consistent workouts with a reward that aligns with your goals, like a new pair of running shoes or a day off to relax.
    3. Celebrate Non-Scale Victories: I know I’ve already briefly covered this but Non-Scale Victories are so important for your motivation. Non-scale victories (NSVs) can be just as, if not more, rewarding as losing weight. These include things like fitting into old clothes, having more energy, or feeling more confident.

    By tracking your progress and celebrating your milestones, you’ll stay motivated and inspired to keep moving forward. It’s all about recognising your hard work and enjoying the journey.

    Overcoming Setbacks and Staying Resilient

    Alright, we’ve got our goals, routines, mindset, and celebrations in place. But let’s be real: setbacks are inevitable. The key to success is not avoiding them but learning how to overcome them and stay resilient.

    Anticipate Setbacks: First things first, know that setbacks are a normal part of any journey. By anticipating them, you can prepare yourself mentally and have a plan in place to deal with them.

    Learn from Challenges: Each setback is an opportunity to learn. Instead of seeing it as a failure, ask yourself what you can learn from the situation. What can you do differently next time?

    Stay Flexible: Flexibility is key to staying consistent. Life is unpredictable, and sometimes your plan needs to change. Be willing to adapt your routine as needed.

    Practice Self-Compassion: Be kind to yourself. Everyone makes mistakes and has off days. What’s important is how you respond. Instead of beating yourself up, show yourself some compassion and get back on track.

    Reconnect with Your Why: When things get tough, reconnect with your reasons for starting this journey. Reminding yourself of your “why” can reignite your motivation and help you push through tough times. See my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ for more on finding your “why” and what motivates you.

    Seek Support: Don’t be afraid to lean on your support system. Whether it’s talking to a friend, joining a support group, or seeking professional advice, getting help can provide new perspectives and renewed motivation.

    Celebrate Resilience: Recognise and celebrate your ability to bounce back. Each time you overcome a setback, you’re building resilience and getting stronger.

    how to start a fitness journey and stick to it

    Overcoming a Lack of Consistency: Conclusion

    From understanding the root causes of inconsistency to setting achievable goals, building a sustainable routine, fostering a positive mindset, finding joy in the process, leveraging accountability, celebrating milestones, and building resilience—each step is crucial in overcoming the lack of consistency in your weight loss journey.

    Recap of Key Points

    • Understanding the Root Cause: Identify what’s holding you back—whether it’s lack of motivation, unrealistic goals, or not enjoying the process.
    • Setting Realistic Goals: Use the SMART criteria to set specific, measurable, achievable, relevant, and time-bound goals that keep you on track.
    • Building a Routine: Start small, stay consistent, and find the best times for your activities. Flexibility and variety keep your routine engaging.
    • Mindset and Mindfulness: Embrace a positive and growth-oriented mindset. Practice mindfulness techniques to stay present and focused.
    • Finding Joy: Explore different activities, mix up your routine, and celebrate non-scale victories. Make the journey enjoyable and fun.
    • Accountability and Support: Find an accountability partner or join a community. Use technology to track progress and stay motivated.
    • Tracking and Celebrating: Regularly track your progress, set milestones, and celebrate every win, big or small.
    • Overcoming Setbacks: Anticipate challenges, learn from them, stay flexible, practice self-compassion, and always reconnect with your “why.”

    I’d love to hear about your experiences with overcoming a lack of consistency. Leave a comment below and let’s start a conversation! And I would love for you to sign up for my newsletter for more tips, inspiration and exclusive access to my FREE resource library, which includes ebooks, trackers and tools to help you.

    Remember, every small step counts, and together, we can achieve our goals. Here’s to a healthier, happier you!

  • Wellbeing

    Morning Journal Prompts: Set the Tone for a Successful Day

    Ever feel like your mornings lack direction? You know those days when you wake up and it feels like you’re already behind before you’ve even started? Want to see if a few minutes of journaling could flip that around and set you up for the day? That’s where these morning journal prompts come in.

    Mornings are like the foundation of our day. A solid morning routine can make everything else just fall into place. It’s kind of like how a good breakfast fuels you up – morning journaling can fuel your mind and attitude. Taking a little time each morning to reflect and plan can help you start your day with a clear head and a positive outlook.

    These little questions or topics can guide your thoughts, help you set intentions, and maybe even spark a bit of creativity. So, let’s get into it!

    morning journal prompts

    The Benefits of Morning Journaling

    Imagine starting your day with a clear, focused mind instead of a chaotic rush of thoughts. Sounds amazing, right? Here’s how morning journaling can help you get there:

    Mental clarity: Writing things down helps you sort through the jumble of thoughts swirling in your head. You can see things more clearly and make better decisions throughout the day.

    Positive mindset: When you start your day by reflecting on the good stuff, it sets a positive tone for everything else. Focusing on gratitude or writing positive affirmations can make you feel happier and more optimistic.

    Goal setting: Journaling in the morning is a great way to set your intentions and goals for the day. Setting clear goals in general means you know exactly where you’re headed and what you need to do to get there.

    Stress reduction: Got worries or anxieties? Putting them on paper can help. It’s a way to acknowledge your stress without letting it control your day. Plus, once it’s out of your head and onto the page, it often feels more manageable.

    By spending just a few minutes with your journal each morning, you’re giving yourself the gift of a calm, focused, and positive start to your day.

    How to Get Started with Morning Journaling

    So, you’re ready to give morning journaling a go? Awesome! Here’s how to set yourself up for success and make this a lovely, easy habit to start your day right.

    Find a quiet space: First things first, find a cosy spot where you can sit comfortably without distractions. This could be a corner of your living room, your kitchen table, or even your bed. Just somewhere that feels peaceful and lets you focus.

    Choose your tools: Now, pick your journaling tools. Whether you love the feel of pen on paper or prefer typing on your tablet, choose what feels best for you. I personally prefer putting pen to paper, you can even get guided journals, like this one. There are also plenty of journaling apps if you’re more digitally inclined, which also offer a bit more privacy if you don’t want family members getting their hands on your personal thoughts!

    Set a routine: Consistency is key. Try to journal at the same time each morning to build a habit. Maybe it’s right after you wake up, or after your morning coffee. Find what works for you and stick with it. Even just five minutes can make a big difference.

    Stay flexible: While consistency is important, don’t stress if your journaling time varies a bit. Life happens! The goal is to make journaling a regular part of your morning, not to create another source of stress. So, be kind to yourself and adapt as needed.

    morning journal prompts

    Morning Journal Prompts to Inspire Your Day

    Let’s get into the fun part – the prompts! These morning journal prompts are designed to kickstart your day with positivity and purpose. Whether you’re looking for gratitude, creativity, or just a bit of reflection, there’s something here for everyone.

    Gratitude Prompts: Start your day with a thankful heart.

    • “What are three things you’re grateful for today?”
    • “Who is someone that made a positive impact on your life recently?”

    Intentions for the Day: Set clear goals and intentions.

    • “What is one thing you want to accomplish today?”
    • “What kind of energy do you want to bring into your day?”

    Reflection on Dreams: Dive into the messages from your subconscious.

    • “Did you dream last night? What can you learn from it?”
    • “How did your dreams make you feel, and why?”

    Affirmations: Boost your confidence and positivity.

    • “Write down three positive affirmations to start your day.”
    • “What strengths will help you succeed today?”

    Creative Prompts: Spark your imagination and creativity.

    • “Describe your perfect day in detail.”
    • “If you could do anything today, without any limitations, what would it be?”

    Whether you use one prompt or a mix of several, they can help you start your day with clarity and inspiration. Looking for nighttime journal prompts? See my post ‘Night Journal Prompts: End Your Day With Positive Thoughts‘ for more prompts and tips!

    morning journal prompts for productivity

    Specific Morning Journal Prompts for Different Goals

    Everyone’s got different goals, right? Whether you’re aiming to boost your mindfulness, increase productivity or grow personally, these specific morning journal prompts have got you covered.

    Mindfulness and Presence: Ground yourself in the present moment.

    • “What are you looking forward to today?”
    • “How can you bring more mindfulness into your day?”

    Productivity: Get focused and efficient.

    • “What are your top three priorities today?”
    • “What tasks can you eliminate or delegate to make your day more productive?”

    Personal Growth: Reflect and grow.

    • “What did you learn from yesterday?”
    • “What is one small step you can take today to move towards your big goal?”

    Emotional Well-being: Check in with your feelings.

    • “How are you feeling right now? Why?”
    • “What can you do today to nurture your emotional well-being?”

    Tailoring your prompts to your specific goals can make your journaling practice even more effective. It helps you focus on what’s important to you and ensures that your journaling time is purposeful and fulfilling. Check out my post ‘When Goals Backfire: Consequences Of Unrealistic Expectations‘ to make sure you’re setting realistic goals and setting yourself up for success!

    Tips for Making the Most of Your Morning Journaling

    Now that you’ve got your prompts, let’s talk about how to make the most of your morning journaling practice. These tips will help you stay consistent and get the most benefit from your time spent journaling.

    Consistency is Key: Regular journaling, even if it’s just for a few minutes, can make a big difference. Try to journal every morning, but don’t stress if you miss a day. The goal is progress, not perfection.

    Reflect on Your Entries: Take some time every week or month to look back at what you’ve written. Reflecting on past entries can provide valuable insights and help you track your progress.

    Combine with Other Morning Routines: Journaling pairs well with other morning activities like meditation, exercise, or a cup of coffee. Combining these practices can create a holistic and balanced morning routine that sets a positive tone for your day.

    Personalise Your Prompts: Feel free to tweak the prompts to better fit your needs. Your journal is a personal space, so make it work for you. Adjust the questions, add your own, and make it a reflection of your unique journey.

    Be Gentle with Yourself: Some days, the words will flow effortlessly. On other days, it might feel like a struggle. That’s okay. The important thing is to show up and write. Be kind to yourself and remember that it’s all part of the process.

    Looking to shift your mindset to achieve your goals? Check out these posts:

    Achieve Breakthrough Results With The “Be, Do, Have” Mindset

    5 Types Of Mentality: A New Approach To Healthy Habit Changes

    Active Mindset, Active Life: The Key To Fitness Motivation

    journaling for mental health and wellbeing

    Conclusion

    By spending just a few minutes each morning reflecting, setting intentions, and tapping into your creativity, you can transform your mornings and, ultimately, your life.

    Remember, there’s no right or wrong way to journal. It’s all about what works best for you. Start small, be consistent, and let your journaling practice evolve naturally. Before you know it, it’ll be an indispensable part of your morning routine.

    Now, it’s your turn! Grab your journal, pick a prompt, and start writing. And hey, why not share your favourite morning journal prompts or experiences in the comments below? I’d love to hear how morning journaling is making a difference in your life.

    Here’s to more inspired and intentional mornings! Happy journaling!

  • Nutrition

    Principles of Meal Planning: An Easy Step-by-Step Guide

    Before starting my weight loss journey, I was all over the place with my meals. I’d skip breakfast, and grab whatever was convenient for lunch, and dinner was often a last-minute scramble (or usually a takeaway). Not surprisingly, my results were just as chaotic. As someone with ADHD, staying organised has never been my forte. But I knew that if I wanted to get healthy, I had to get my act together – so I started looking into the key principles of meal planning.

    It wasn’t just about losing weight but finding a system that worked for me. I discovered that with some planning, I could change my eating habits and finally see the results I wanted.

    And now, with a young baby in the mix, being prepared is even more important. Life with a little one is wonderfully unpredictable, and having a plan helps keep everything on track. Meal planning isn’t just a tool for weight loss anymore—it’s become essential for maintaining balance and sanity in my busy life.

    So, let’s get into the Principles of Meal Planning: An Easy Step-by-Step Guide. This guide will walk you through the essentials of meal planning, from understanding your nutritional needs to creating a flexible but effective meal schedule.

    Ready to get started? Let’s break it down step-by-step!

    key principles of meal planning

    Understanding the Basics of Meal Planning

    Think of meal planning as your guide to navigating the week with ease and confidence. It’s not just about picking recipes and making a grocery list—it’s a whole approach to making your life simpler and healthier.

    What is Meal Planning?

    I know you probably know what meal planning is, but it wouldn’t be a step-by-step guide if I didn’t explain a little bit! At its core, meal planning is simply deciding in advance what you’re going to eat for the week. This includes breakfast, lunch, dinner, and snacks. You map it out, shop for what you need, and prep in advance so you’re not scrambling at the last minute.

    The Benefits of Meal Planning

    Now, let’s talk about why meal planning is such a game changer:

    Time Saver: Imagine not having to think about what’s for dinner every night. With a plan in place, you’ll spend less time stressing and more time enjoying your meals.

    Healthier Choices: When you plan your meals, you’re in control. You can choose balanced, nutritious options instead of grabbing whatever’s convenient (and often unhealthy) when you’re hungry. Unless that’s what you’re craving of course! 😉

    Less Waste: The vegetable drawer in my fridge is where my healthy meal plans go to die. Often because I buy them without any kind of plan. How many times have you bought a bunch of groceries only to throw half of them away at the end of the week? Meal planning helps you buy only what you need, reducing food waste.

    Budget-Friendly: By planning your meals and shopping with a list, you’re less likely to make impulse purchases, which means more money in your pocket.

    Supports Your Goals: Whether it’s weight loss, muscle gain, or maintaining your current weight, having a plan helps you stay on track and make progress towards your goals.

    Meal planning might seem a bit challenging at first, but trust me, once you get the hang of it, it becomes second nature. You can also see my guide on simplifying nutrition if you’re unsure about what you should be eating: Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way

    principles of meal planning

    Setting Your Goals

    Alright, let’s get into the fun part—setting your goals! This is where we start personalising your meal plan to fit your unique needs and lifestyle. Knowing what you want to achieve will help guide all your meal-planning decisions.

    Identifying Your Personal Health and Nutrition Goals

    First things first, what are you aiming for? Your goals can be as varied as:

    Weight Loss: If you’re looking to shed some pounds, focus on creating a calorie deficit with nutritious, low-calorie foods.

    Muscle Gain: For building muscle, you’ll need to incorporate high-protein foods to support muscle repair and growth.

    Maintaining Current Weight: If you’re happy with your current weight, aim for a balanced diet that provides all the nutrients you need without excess calories.

    Improving Overall Health: Maybe you just want to feel better, have more energy, or support a specific health condition with better nutrition.

    Take a moment to jot down your main goals. It’s okay to have more than one! The clearer you are about what you want to achieve, the easier it will be to create a meal plan that works for you.

    Aligning Your Meal Plan with Your Fitness Goals

    Now that you’ve got your goals in mind, let’s align your meal plan to match them. Here’s how:

    For Weight Loss: Focus on incorporating lots of veggies, lean proteins, and whole grains. Think about portion control and aim for meals that are filling but not calorie-dense. Check out my FREE eBook ‘Nutrition For Weight Loss’ if this is your goal!

    For Muscle Gain: Your meals should be rich in protein—think chicken, fish, tofu, beans, and legumes. Don’t forget to include healthy carbs and fats to fuel your workouts.

    For Maintenance: Balance is key. Make sure your meals include a mix of proteins, carbs, and fats, and watch your portion sizes to avoid overeating.

    For Overall Health: Aim for variety. Incorporate different fruits, vegetables, lean proteins, and whole grains to ensure you’re getting a broad spectrum of nutrients.

    See my post ‘How To Start A Fitness Journey And Stick To It‘ for a full guide on starting a fitness journey on the right foot!

    Dietary Preferences and Restrictions

    We can’t forget about personal preferences and any dietary restrictions you might have. Whether you’re vegan, gluten-free, or just not a fan of certain foods, your meal plan should reflect your tastes and needs. Here are some tips:

    List Your Preferences: Write down foods you love and those you’re not so keen on. This will make planning meals more enjoyable and ensure you look forward to eating them.

    Note Any Restrictions: If you have allergies or dietary restrictions, make sure to factor these into your meal planning. There are plenty of resources and substitutes available for almost every dietary need.

    Setting your goals is all about creating a roadmap to success. Once you have a clear vision of what you want to achieve and how you’re going to get there, the rest of the meal-planning process becomes a lot easier.

    healthy balanced meal

    Assessing Your Schedule

    Great, now that we’ve set our goals, it’s time to look at our schedules. Knowing how much time you can realistically dedicate to meal planning and prep is crucial. Let’s figure out how to make this work smoothly with your busy life.

    Evaluating Your Weekly Schedule

    First, take a look at your typical week. Grab your planner or use a digital calendar and mark down all your commitments—work, workouts, family time, social events, everything. This will help you identify the best times to plan, shop, and prep your meals. Here are a few things to consider:

    Weekday vs. Weekend: Do you have more free time on weekends? Maybe that’s when you can do most of your meal prep.

    Evenings vs. Mornings: Are you a night owl or an early bird? Plan your meal prep sessions during your most productive times.

    Busy Days: Identify days when you’re especially busy. Plan for quick and easy meals on those days.

    Tips for Fitting Meal Planning into a Busy Lifestyle

    We all have those busy days, but that doesn’t mean meal planning has to fall by the wayside. Here are some tips to make it more manageable:

    Batch Cooking: Prepare large quantities of a few dishes and portion them out for the week. This is a huge time-saver and ensures you have ready-to-eat meals.

    Prep Ingredients in Advance: Meal prep isn’t for everyone, so if you don’t want to cook entire meals, prepping ingredients can save you a ton of time. Chop veggies, marinate proteins, and cook grains ahead of time. You can put all ingredients in one container and have them as your own meal kits.

    Slow Cooker or Instant Pot: These kitchen gadgets are lifesavers. I have the Ninja Foodi and LOVE it, it’s a slow cooker but also an air fryer, pressure cooker, steamer, and pretty much anything else you can think of! You can throw in your ingredients, set it, and forget it. By the time you’re done with your day, dinner is ready.

    Utilise Shortcuts: There’s no shame in using pre-cut vegetables, or frozen foods. They can significantly cut down on prep time while still providing nutritious options. I’m personally a big fan of the ‘Very Lazy Chopped Garlic‘. So instead of cutting up a little garlic clove, I just use a teaspoon of that instead. It probably doesn’t save that much time, but every little helps!

    Creating a Meal Prep Routine

    Now, let’s put it all together and create a routine. Here’s an example of how you can structure your meal planning and prep:

    1. Plan Your Meals (30 minutes):
      • Choose a time each week to sit down and plan your meals. This could be on Sunday morning over coffee.
      • Look at your schedule and decide what meals you’ll need for the week. Make sure to include breakfasts, lunches, dinners, and snacks.
    2. Make a Grocery List (15 minutes):
      • Based on your meal plan, write down all the ingredients you’ll need. Stick to your list to avoid impulse buys. And don’t forget to shop what you already have!
    3. Grocery Shopping (1 hour):
      • Set aside time to go grocery shopping. And remember your list.
    4. Meal Prep (2-3 hours):
      • Dedicate a block of time, like Sunday afternoon, to prep your meals. Cook what you can in advance and portion out into containers.

    Remember, the key to successful meal planning is consistency. Find a routine that works for you and stick with it. Adjust as needed based on what you learn works best for your lifestyle.

    batch cooking and meal prepping

    Food Shopping Tips

    Now that you’ve got your meal plan ready, it’s time to hit the grocery store. Let’s make shopping as efficient and stress-free as possible so you can get everything you need without feeling overwhelmed.

    Making a Grocery List

    A well-organised grocery list is your best friend. Here’s how to make an effective one:

    1. Break it Down by Category:
      • Produce: Fruits and vegetables.
      • Protein: Meats, fish, tofu, beans.
      • Dairy/Alternatives: Milk, yoghurt, cheese, and plant-based options.
      • Grains: Bread, rice, pasta, quinoa.
      • Pantry Staples: Spices, oils, canned goods, snacks.
      • Frozen: Vegetables, fruits, pre-cooked meals.
    2. Check What You Have:
      • Before you go shopping, check what you already have. This prevents you from buying duplicates and helps you use up what’s already in your kitchen.
    3. Stick to Your List:
      • Once you’re at the store, try to stick to your list. This saves time and helps avoid impulse buys that can throw off your budget and health goals.

    Tips for Shopping Efficiently

    Here are some tips to make your food shopping trip quick and efficient:

    Go with the Flow: Write your shopping list out in the order those items are stocked in the store, it will save you going back and forward.

    Buy in Bulk: For items you use frequently, like grains or nuts, buying in bulk can save money and reduce packaging waste.

    Go Seasonal: Seasonal produce is often fresher and cheaper. Plus, it adds variety to your meals.

    Don’t Shop Hungry: You’re more likely to make impulse purchases if you’re hungry. Have a snack before you go to the store.

    Reading Nutrition Labels

    Understanding nutrition labels can help you make healthier choices. Here’s what to look for:

    Serving Size: Check the serving size first, as all the nutritional information is based on this amount.

    Calories: Keep an eye on the calorie count, especially if you’re trying to lose weight.

    Nutrients: Look for high amounts of beneficial nutrients like fibre, protein, vitamins, and minerals. Limit saturated fat, added sugars, and sodium.

    Ingredients List: The fewer ingredients, the better. Avoid items with a long list of unrecognisable ingredients.

    With these tips, grocery shopping becomes a breeze. You’ll be in and out of the store quickly, with everything you need to stick to your meal plan and support your health goals.

    Ready to get prepping? Let’s do it!

    Meal Prep Techniques

    This is where the magic happens—turning all those ingredients into ready-to-eat meals that make your week a breeze. Let’s get into some practical techniques to streamline your meal prep process.

    Tools and Equipment to Make Meal Prep Easier

    Investing in a few key tools can make meal prep a lot more efficient. Here are some essentials:

    Storage Containers: Get a variety of sizes, preferably glass or BPA-free plastic, to store your prepped meals and ingredients.

    Sharp Knives and Cutting Boards: Good knives and a sturdy cutting board make chopping and slicing quicker and safer.

    Food Processor/Blender: Perfect for chopping, blending, and pureeing ingredients quickly.

    Sheet Pans and Baking Dishes: For roasting veggies, baking proteins, and making one-pan meals.

    Step-by-Step Guide to a Meal Prep Session

    Let’s walk through a typical meal prep session. Here’s how you can get it all done efficiently:

    1. Plan Your Menu:
      • Decide what meals you’ll be prepping. Make a list of recipes and note any ingredients you need to prep.
    2. Gather Ingredients and Tools:
      • Lay out all your ingredients and tools. Having everything in one place before you start saves time.
    3. Start with the Longest Tasks:
      • Begin with items that take the longest to cook, like grains, proteins, and baked dishes. While these are cooking, you can prep other ingredients.
    4. Multitask:
      • While your grains are simmering and proteins are baking, chop your vegetables and prep any other ingredients.
    5. Assemble Meals:
      • Once everything is cooked and prepped, start assembling your meals. Portion out your proteins, carbs, and veggies into containers.
    6. Store Properly:
      • Store your meals in the fridge or freezer, depending on when you plan to eat them. Label containers with the date to keep track of freshness.
    person eating vegetable salad

    Staying Flexible and Adapting

    Life is unpredictable, and things don’t always go according to plan. But that’s okay! Being adaptable is key to making meal planning a sustainable habit. Remember, healthy eating shouldn’t take away from your life, but should add to it! See my posts ‘Food Positivity: How To Encourage Healthy Eating Habits’ or ‘Unhealthy Relationship With Food: 7 Tips To Overcome Food Guilt’ if this is something you struggle with.

    Importance of Flexibility in Meal Planning

    Why is flexibility so important? Well, it helps you:

    Stay Consistent: When you’re not rigid, you’re more likely to stick with meal planning in the long run.

    Reduce Stress: Flexibility reduces the pressure to follow your plan perfectly, making the process more enjoyable.

    Adapt to Changes: Whether it’s a last-minute dinner invitation or a craving for something different, flexibility allows you to adjust without guilt.

    How to Adjust Your Meal Plan

    Here are some practical tips for keeping your meal plan flexible:

    Have Backup Options: Keep a few quick, go-to meals in your repertoire that you can whip up in a pinch. Think of simple dishes like omelettes, salads, or stir-fries.

    Use Versatile Ingredients: Stock up on ingredients that can be used in multiple recipes. For example, cooked chicken can be added to salads, wraps, or stir-fries.

    Repurpose Leftovers: Transform leftovers into new meals. One of my favourite meals is these Leftover Roast Chicken Tacos by Effortless Foodie.

    Freeze Extras: If you find yourself with extra portions, freeze them for another time. This reduces waste and provides ready-made meals for busy days.

    Principles of Meal Planning: Conclusion

    By now, you should have a solid understanding of meal planning and how it can change your approach to healthy eating and weight management.

    Recap of the Key Principles of Meal Planning

    Here’s a quick rundown of what we’ve covered:

    1. Introduction to Meal Planning: The benefits and how it can simplify your life.
    2. Setting Your Goals: Identify personal health and nutrition goals and align your meal plan to meet them.
    3. Assessing Your Schedule: Finding the best times for meal prep and planning around your busy life.
    4. Grocery Shopping Tips: Efficient shopping strategies and understanding nutrition labels.
    5. Meal Prep Techniques: Different methods of meal prep and a step-by-step guide.
    6. Staying Flexible and Adapting: Adjusting your meal plan as needed and handling setbacks.
    7. Tracking Your Progress: Monitoring your adherence, reflecting, and making necessary adjustments.

    Have you enjoyed reading ‘Principles of Meal Planning: An Easy Step-by-Step Guide’? I’d love to hear about your meal-planning journey. Share your experiences, tips, and any questions you have in the comments below.

  • Fitness

    How to Start a Fitness Journey and Stick to It

    Have you ever felt that mix of excitement and nervousness when thinking about how to start a fitness journey? It’s like standing at the edge of a new adventure, right? You can almost feel the potential for transformation, but there’s also that little voice whispering, “Can I stick with it this time?”

    I get it. When I first decided to start my fitness journey, I was right there with you. I remember feeling both thrilled and a bit overwhelmed. I had no idea where to begin or how to keep going without losing steam. But guess what? I did it, and now I’m here to help you do the same!

    In this post ‘How to Start a Fitness Journey and Stick to It’, I’m going to share some practical steps and motivational tips to get you started and keep you on track. Whether you’re a complete beginner or looking to get back into a routine, these tips are designed to help you make lasting changes.

    how to start a fitness journey

    Step 1: Set Clear and Realistic Goals

    This is the most important step when it comes to how to start a fitness journey on the right foot: setting clear and realistic goals. Clear, because you need to know what you want, otherwise it’s like setting out on a road trip without a destination in mind – you’d just be wandering aimlessly. Realistic, because you also wouldn’t set out on that journey expecting to do three hundred miles in two hours. The same goes for your fitness journey, so you need to know where you’re headed and why.

    Define Your Why

    First things first, let’s figure out your “why.” Why do you want to start this journey? Is it to feel more energetic, to fit into those old jeans, or maybe to boost your mental health? Knowing your why will keep you motivated, especially on those tough days when skipping a workout seems tempting. This is your intrinsic motivation, and this is what drives you.

    Check out my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ to learn more about intrinsic motivation!

    SMART Goals

    Now, let’s talk about how to start a fitness journey with SMART goals. This isn’t just some fancy acronym; it’s a game-changer. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. So, lets break it down:

    Specific: Instead of saying, “I want to get fit,” try “I want to run a 5k without stopping.”

    Measurable: Add a way to track your progress. For example, “I want to run a 5k in 30 minutes.”

    Achievable: Be realistic. If you’ve never run before, don’t aim to run a marathon next month.

    Relevant: Make sure your goal matters to you. It should align with your why.

    Time-bound: Set a deadline. For instance, “I want to run a 5k in 30 minutes within 3 months.”

    Examples

    Need some inspiration? Here are a few good fitness goals:

    “I want to go to the gym three times a week for the next two months.”

    “I’ll aim to lose 10 pounds in the next three months by eating healthier and exercising.”

    “I want to be able to do 20 push-ups in a row by the end of the month.”

    Setting these goals is like creating a roadmap for your fitness journey. You’ll know exactly where you’re going and how to get there. Plus, checking off these milestones along the way will give you that sweet sense of accomplishment.

    joyful movement

    Step 2: Create a Plan

    Now that you’ve got your goals set, it’s time to create a plan. Think of this as your fitness journey blueprint. A good plan makes the difference between wandering aimlessly and making steady progress.

    Schedule Workouts

    Consistency is key! Just like you schedule meetings or coffee dates, block out time for your workouts. Whether it’s early mornings, during lunch breaks, or evenings, find a time that works best for you and stick to it. Put it in your calendar as a non-negotiable appointment with yourself!

    Balance

    A well-rounded fitness plan includes a mix of cardio, strength training, and flexibility exercises. Here’s a quick breakdown:

    Cardio: Activities like running, cycling, or dancing to get your heart rate up.

    Strength Training: Using weights or bodyweight exercises to build muscle.

    Flexibility: Yoga, stretching, or Pilates to improve flexibility and prevent injuries.

    Aim to mix these up throughout the week. For example, you might do cardio on Mondays and Wednesdays, strength training on Tuesdays and Thursdays, and a flexibility workout on Fridays. Or you can incorporate a bit of each in one workout, i.e. starting with cardio, followed by strength training and then some stretching to finish off.

    Rest Days

    Don’t forget to schedule rest days! Your body needs time to recover and grow stronger. Without rest, you risk burnout and injury. Listen to your body – if you’re feeling sore or exhausted, it’s okay to take it easy.

    Creating this balanced plan will help you avoid overworking any one part of your body and keep your workouts interesting. Remember, the best plan is one you can stick to, so make it enjoyable and flexible. And hey, if life throws a curveball and you miss a workout, it’s not the end of the world. Just get back on track the next day! It’s not all-or-nothing, it’s about building up the habit of exercise. Learn more about all-or-nothing thinking in my post ‘All-Or-Nothing Thinking: How It’s Ruining Your Weight Loss Goals‘.

    setting goals and crushing them

    Step 3: Start Slow and Build Gradually

    Alright, you’ve got your goals and a plan in place. Now, let’s talk about starting slow and building gradually. This is super important to avoid burnout and injuries.

    Avoid Burnout

    It’s tempting to go all out when you’re excited about starting a new fitness routine. I have ADHD, so trust me, I get it! But, a big lesson I have learned, is if you dive in too fast, you’re likely to burn out. Start with manageable workouts that you can handle. For example, if you’re new to running, start with a mix of walking and running rather than trying to run for 30 minutes straight. For more tips on avoiding burnout, see my post ‘Workout Burnout: How To Find Joy And Balance‘.

    Listen to Your Body

    Your body is pretty smart – it’ll tell you when it’s had enough. Pay attention to those signals. Feeling sore is normal, but if you’re in pain or feeling excessively tired, it’s a sign you might be overdoing it. Don’t be afraid to take a rest day or choose a lighter workout if needed. Consistency is more important than intensity at the beginning.

    Gradually Increase Intensity

    As your body adapts to your new routine, you can start to increase the intensity. This might mean adding a few extra minutes to your cardio, lifting slightly heavier weights, or pushing yourself a bit harder in your workouts. The key is to make gradual changes so your body can adjust without getting overwhelmed.

    Starting slow and building gradually sets a solid foundation for your fitness journey. It ensures you stay motivated and reduces the risk of injury, keeping you on track in the long run. So, take it one step at a time, and celebrate those small victories along the way!

    how to start a fitness journey

    Step 4: Find Activities You Enjoy

    Now, let’s get to the fun part – finding activities you actually enjoy! If you’re having fun while working out, it won’t feel like a chore. Instead, it’ll be something you look forward to.

    Joyful Movement

    Think about what types of activities make you happy. Do you love dancing? Try a dance workout or Zumba class. Enjoy being outside? How about hiking or paddleboarding? The key is to find something that makes you smile. When you’re having fun, staying active feels less like an obligation and more like a treat. For more joyful movement ideas, see my post ‘7 Joyful Movement Ideas That Will Make Exercise Exciting!’

    Variety is Key

    Mix things up to keep your workouts exciting. Trying new activities not only keeps boredom at bay but also challenges different muscles and keeps your body guessing. One week you could be swimming, and the next, trying a yoga class. Variety is the spice of life, and it’s true for fitness too!

    Group Activities

    If you’re a social butterfly, group activities can be a great way to stay motivated. Join a local sports team, take group fitness classes, or find a workout buddy. Having others to share your journey with can make a huge difference. They’ll cheer you on, hold you accountable, and make the experience more enjoyable.

    Finding activities you love is like discovering the secret ingredient to a sustainable fitness journey. It transforms exercise from a task on your to-do list into a highlight of your day. So go ahead, explore different options, and let yourself have fun with it! Check out ‘Enjoy Movement: How To Find Fun In Every Workout’ for more tips on how to enjoy exercise.

    Step 5: Track Your Progress

    Alright, let’s talk about tracking your progress. Keeping tabs on how far you’ve come is incredibly motivating and helps you stay on track. Plus, it’s a great way to celebrate your wins along the way!

    Journal

    There are tons of ways to track your workouts and progress. You can go old school with a fitness journal where you jot down your daily activities, how you felt, and any milestones. Or, if you’re more tech-savvy, try using a fitness app. There are plenty of apps out there that let you log workouts, track calories, and even monitor your sleep.

    Celebrate Milestones

    Every step forward is a victory, no matter how small. Did you run a little longer than last time? Lift a bit heavier? Celebrate it! These milestones are proof that your hard work is paying off. Treat yourself to something special, like a new workout outfit or a relaxing day off, to acknowledge your achievements.

    Adjust as Needed

    Your fitness journey isn’t set in stone. As you progress, your goals and plans might need a little tweaking. Maybe you’ve achieved your initial goal and need to set a new one. Or perhaps you’ve discovered a new activity you love and want to incorporate it more. Regularly reassess your plan and make adjustments to keep things fresh and aligned with your evolving fitness level and interests.

    Tracking your progress keeps you motivated and focused on your journey. It provides tangible evidence of your hard work and reminds you that every effort counts. So grab that journal or download that app, and start celebrating every step forward!

    small goals for getting fit

    Step 6: Build a Support System

    Having a support system can make all the difference in sticking to your fitness journey. It’s much easier to stay motivated when you have people cheering you on and holding you accountable.

    Accountability Partners

    Find someone who can be your workout buddy or accountability partner. This could be a friend, family member, or coworker. Having someone to share your journey with can keep you both motivated. You can plan workouts together, check in on each other’s progress, and offer encouragement on those tough days.

    Share Your Journey

    Don’t be shy about sharing your fitness journey with others. Post your progress on social media, talk about it with friends, or join online fitness communities. Sharing your goals and achievements can boost your motivation and help you stay accountable. Plus, you might inspire others to start their own journeys!

    Seek Professional Guidance

    Sometimes, it helps to get advice from the pros. Consider hiring a personal trainer or a nutritionist, especially if you’re just starting out or learning how to start a fitness journey in the safest way possible. They can provide personalised guidance, help you avoid common pitfalls, and keep you on the right track.

    Join a Community

    Fitness classes, sports teams, or local running clubs are great places to meet like-minded people. Being part of a community provides a sense of belonging and support. So, you’ll find that working out with others can be incredibly motivating and fun.

    Building a support system surrounds you with positive influences that encourage and motivate you. It transforms your fitness journey from a solo mission into a shared adventure. So reach out, connect, and let’s build that support network!

    two smiling women doing yoga pose

    Step 7: Focus on Nutrition

    We can’t talk about a fitness journey without mentioning the importance of nutrition. Eating well fuels your body, helps you recover faster, and keeps you energised.

    Balanced Diet

    A balanced diet is key to supporting your fitness goals. Aim to include a mix of protein, healthy fats, and carbohydrates in your meals. Think of your plate like a rainbow – the more colourful, the better. Fruits, vegetables, lean meats, whole grains, and healthy fats like avocados and nuts should all find a place in your diet.

    Meal Planning

    Planning your meals ahead of time can be a game-changer. It helps you make healthier choices and avoids the last-minute temptation of grabbing fast food. Start by planning your meals for the week, creating a shopping list, and prepping what you can in advance. This way, you’ll have healthy options ready to go, making it easier to stick to your nutrition goals.

    Hydration

    Water is essential for every function in your body, from regulating temperature to aiding digestion. So, aim to drink at least 8 cups of water a day, more if you’re active. Keep a water bottle with you at all times and take sips throughout the day.

    Mindful Eating

    Pay attention to what and how you eat. Avoid eating in front of the TV or while scrolling through your phone. Instead, focus on your food, chew slowly, and savour each bite. This helps you tune into your body’s hunger and fullness cues, making it less likely that you’ll overeat. My post ‘Unconditional Permission To Eat For Sustainable Weight Loss‘ has more on mindful and intuitive eating if you want to know more about this!

    Healthy Snacks

    Keep healthy snacks on hand to fuel your body between meals. Having these on hand makes it easier to choose nutritious options when hunger strikes.

    Focusing on nutrition is like giving your body the premium fuel it needs to perform its best. With a balanced diet, meal planning, proper hydration, and mindful eating, you’ll support your fitness goals from the inside out. For simplified nutritional advice, see my post ‘Simplify Nutrition With These 5 Easy Tips‘ or consider downloading my FREE Nutrition for Weight Loss (if weight loss is your goal of course!).

    Step 8: Stay Motivated

    Staying motivated can be one of the toughest parts of a fitness journey, but it’s also the most rewarding.

    Find Your Motivation

    Identify what truly motivates you. Is it a desire to feel healthier, to be more active with your kids, or maybe to challenge yourself in new ways? Write these motivations down and revisit them whenever you need a boost. This goes back to finding your ‘why’ and intrinsic motivation.

    Mindfulness and Mindset

    Your mindset plays a huge role in your fitness journey. Practising mindfulness can help you stay present and focused. Techniques like meditation, deep breathing, or simply taking a moment to reflect can reduce stress and improve your mental clarity. A positive mindset encourages you to keep going, even when things get tough.

    Visualise Success

    Visualisation can be a great tool. Take a few minutes each day to imagine yourself achieving your goals. Picture yourself crossing the finish line of that 5k, lifting that heavier weight, or simply feeling healthier and happier. Visualisation helps reinforce your goals and keeps you motivated.

    Incorporate Rewards

    Set up a reward system for yourself. Treat yourself to something special when you hit a milestone. It could be new workout gear, a relaxing facial, or even a fun day out. Rewards give you something to look forward to and can make the journey more enjoyable.

    Join Challenges

    I love a good challenge! In my post about my weight loss journey, I mention that challenges are my driving force, they are what make me enjoy exercise the most. Participating in fitness challenges can be incredibly motivating. Whether it’s a 30-day yoga challenge, a steps competition with friends, or a virtual race, challenges add a fun and competitive element to your routine. They also provide a sense of accomplishment when completed.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Mix Up Your Routine

    Keeping your routine fresh can prevent boredom and keep you excited about working out. Try new exercises, switch up your workout playlist, or explore different workout locations. A change of scenery or a new routine can reignite your enthusiasm.

    Stay Positive

    Remember, progress is progress, no matter how small. Celebrate the little victories and be kind to yourself if you stumble. Fitness is a journey, not a destination. There will be ups and downs, but maintaining a positive attitude will help you push through the tough times.

    Staying motivated is about finding what inspires you, maintaining a positive mindset, and celebrating your progress along the way. With these strategies, you’ll keep your momentum going strong and enjoy every step of your fitness journey. Let’s stay motivated and make every day count!

    mindful eating calorie deficit

    Step 9: Overcome Obstacles

    Every fitness journey has its bumps in the road. The key is to recognise these obstacles and have strategies to overcome them. Let’s talk about some common challenges and how to tackle them head-on.

    Common Challenges

    Time Constraints: One of the biggest hurdles is finding time to work out. Busy schedules can make it hard to fit in regular exercise.

    Plateaus: Hitting a plateau where progress slows down can be discouraging.

    Lack of Motivation: There will be days when motivation is low, and the sofa seems way more appealing than the gym.

    Injuries and Soreness: These can interrupt your routine and make it hard to stay consistent.

    Solutions and Tips

    Time Constraints

    Prioritise: Treat your workouts like important meetings. Schedule them and stick to your plan as much as possible.

    Short Workouts: Even 15-20 minutes of high-intensity interval training (HIIT) can be effective if you’re short on time.

    Combine Activities: Incorporate more movement into your day by walking or biking to work, taking the stairs, or if you’re a homeworker like me, consider a standing desk with a walking treadmill!

    Plateaus

    Change It Up: When you hit a plateau, mix up your routine. Try new exercises, increase intensity, or change the order of your workouts.

    Rest and Recovery: Sometimes, a plateau is your body’s way of asking for a break. Ensure you’re getting enough rest and recovery time.

    Set New Goals: Reevaluate and set new, challenging goals to reignite your motivation and drive.

    Lack of Motivation

    Find Inspiration: Follow fitness influencers, join online communities, or find a workout buddy to keep you inspired.

    Visualise: Keep visualising your goals and the reasons why you started.

    Reward Yourself: Implement a reward system for reaching mini-goals to keep you excited and engaged.

    Injuries and Soreness

    Listen to Your Body: Rest when needed and don’t push through serious pain. Modify exercises to avoid aggravating injuries.

    Proper Warm-up and Cool-down: Always warm up before and cool down after your workouts to prevent injuries.

    Professional Help: If you’re injured, consider seeing a physical therapist or a doctor to guide you through a safe recovery.

    Overcoming obstacles is all about being adaptable and persistent. Recognise that challenges are part of the journey and can make you stronger. By having strategies in place, you can navigate these bumps and keep moving forward.

    So, when you hit a snag, don’t get discouraged. Use these tips to overcome the hurdles and continue on your path to a healthier, fitter you.

    how to start a fitness journey and stick to it

    How to Start a Fitness Journey: Conclusion

    We’ve covered a lot of ground on how to start a fitness journey and stick to it. Let’s recap and wrap things up with some final words of encouragement.

    Recap

    Set Clear and Realistic Goals: Understand your why and set SMART goals.

    Create a Plan: Schedule your workouts, balance different types of exercise, and don’t forget to rest.

    Start Slow and Build Gradually: Avoid burnout by pacing yourself and listening to your body.

    Find Activities You Enjoy: Make fitness fun by choosing activities that make you happy.

    Track Your Progress: Keep a journal or use an app to monitor your achievements and adjust your plan as needed.

    Build a Support System: Surround yourself with people who encourage and motivate you.

    Focus on Nutrition: Fuel your body with a balanced diet, stay hydrated, and practice mindful eating.

    Stay Motivated: Keep your goals in sight, celebrate milestones, and maintain a positive mindset.

    Overcome Obstacles: Be prepared for challenges and have strategies in place to tackle them.

    Starting and sticking to a fitness journey is a personal and evolving process. Remember, it’s not about perfection but progress. Every step you take, no matter how small, is a step towards a healthier, happier you. Celebrate your victories, learn from your setbacks, and keep pushing forward.

    So, are you ready to take the first step today? Set your goals, create your plan, and get moving! We’re all in this together, supporting and cheering each other on.

    I’d love to hear about your own fitness journey! What challenges have you faced, and what victories have you celebrated? Share your tips, progress, and questions in the comments below. Let’s create a community of encouragement and support where we can all thrive together.

  • Weight Loss

    Non-Scale Victories: The Hidden Wins That Matter Most

    Ever had one of those days where you step on the scale, and it feels like it’s stuck? Trust me, I get it – I’ve been there, and done that! It’s so easy to get caught up in those numbers. But here’s a little secret I learned on my own weight loss journey: the scale doesn’t tell the whole story. So let’s chat about those awesome little wins that don’t involve numbers – the non-scale victories (NSVs).

    These are the moments that truly show how far you’ve come, even when the scale isn’t budging. Maybe it’s the happiness of fitting into that old pair of jeans, lifting heavier weights at the gym, or just feeling more energetic and happy. These victories are what really matters!

    In this post, I’ll break down exactly what non-scale victories are, why they’re so important, and how you can start spotting and celebrating your own non-scale victories. So grab a cup of tea, get comfy, and let’s celebrate the real milestones in our journey to better health and happiness!

    non-scale victories

    What are Non-Scale Victories (NSVs)?

    NSVs are the little (or big) wins that aren’t reflected by the number on the scale. They’re the moments that make you smile, give you a boost, and remind you why this journey is worth it.

    For example, think about that time you tried on an old pair of jeans that you hadn’t worn in ages – how amazing did that feel when they fit? Or the days when you wake up full of energy, ready to tackle whatever comes your way.

    Maybe you’ve noticed you’re lifting heavier weights at the gym, or someone compliments you out of the blue. These are all NSVs, and they’re just as important as any number on a scale.

    Research indicates that achieving small, short-term goals can significantly impact long-term health outcomes. Adaptive goal designs and personalised strategies based on initial BMI can encourage disciplined calorie consumption and foster long-term weight management (Uetake & Yang, 2018).

    non-scale victories for weight loss

    Why Focus on Non-Scale Victories?

    Now, you might be wondering, why should you focus on NSVs? Here’s the deal: focusing on non-scale victories can be a total game-changer for your mindset and overall health.

    First off, let’s talk about the mental health benefits. When you celebrate NSVs, you’re giving yourself a much-needed confidence boost.

    It’s like a little pat on the back, reminding you that your hard work is paying off in so many ways. This can keep you motivated and positive, even when the scale isn’t moving. (Brownell et al., 1984)

    But it’s not just about feeling good mentally – NSVs offer a more holistic view of your health. Remember, health isn’t just about the numbers on a scale. It’s about feeling strong, happy, and capable in your daily life. (Klem et al., 1997)

    Maybe you’re noticing that you have more energy to play with your kids, or you’re sleeping better at night. These are huge wins that show you’re moving in the right direction.

    So, by focusing on NSVs, you’re recognising all the amazing ways you’re improving your health and well-being. It’s about celebrating progress in every form, not just the number on the scale.

    fitness goals and NSVs

    Common Non-Scale Victories

    Let’s dive into some common non-scale victories that you might start noticing on your journey. These are the little (or sometimes big!) changes that show you’re making progress, even if the scale doesn’t reflect it right away.

    Physical Changes

    Maybe you’ve noticed you can run longer without getting winded – that’s improved endurance right there. Or maybe you’re lifting heavier weights at the gym – hello, increased strength!

    And don’t forget about better flexibility, like being able to touch your toes or do a deeper stretch in yoga. These are all big signs that your body is getting stronger and healthier.

    Emotional and Mental Improvements

    This journey isn’t just about physical health – it’s about feeling good mentally too. Have you noticed you’re feeling less stressed lately? That’s a huge win!

    Maybe you’re sleeping better at night, which makes a world of difference in how you feel during the day. And how about that boost in self-esteem? Feeling more confident and positive is a massive indicator that you’re on the right path.

    Lifestyle and Habit Changes

    Finally, let’s talk about lifestyle and habit changes. These are often the foundation of lasting progress.

    Maybe you’ve established a regular exercise routine that you enjoy – that’s amazing!

    Or you’re making healthier food choices without feeling deprived. These new, healthy habits are the building blocks of a sustainable, healthy lifestyle.

    what are NSVs

    My Non-Scale Victories

    When I started my weight loss journey, I quickly learned that the scale wasn’t the only measure of my progress.

    In fact, some of my most rewarding achievements had nothing to do with numbers at all. Here are a few of my own non-scale victories that kept me motivated along the way:

    Improved Running Endurance

    One of my proudest non-scale victories was completing the Couch to 5K program. When I began, running even 60 seconds felt impossible, and my asthma made every step a struggle.

    The first time I ran for 15 minutes without stopping felt like climbing a mountain. Completing the program and running a full 5K became a testament to my personal growth and proved that fitness goals are attainable for anyone willing to put in the effort.

    Increased Energy Levels

    Another huge victory was the boost in my energy levels. Before, I often felt sluggish and tired, but as I continued on my journey, I noticed I had more energy throughout the day.

    This increase in energy was a clear sign that my body was getting healthier.

    Improved Strength and Fitness

    Hitting new milestones in my fitness routine was another major win. Lifting heavier weights at the gym and seeing my strength improve week by week was incredibly motivating.

    These fitness achievements were powerful indicators of my progress, far beyond what the scale could show.

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    Better Sleep and Reduced Stress

    Improving my sleep quality and reducing stress were also significant non-scale victories. As I adopted healthier habits, I found myself sleeping more soundly and waking up refreshed.

    I also noticed that my stress levels were decreasing. Activities that used to overwhelm me became more manageable, and I felt a greater sense of calm and well-being.

    Positive Mindset and Self-Esteem

    One of the biggest changes was in my mindset and self-esteem. As I celebrated these non-scale victories, I started to see myself in a new light.

    I felt proud of my accomplishments and more confident in my abilities. This positive shift in my mindset was perhaps the most valuable victory of all, reinforcing that my journey was about so much more than just losing weight.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    How to Track and Celebrate Non-Scale Victories

    Here are a few simple and effective ways to keep track of and celebrate these victories:

    Journaling

    I am that girl, the one who will recommend journalling to everyone, for anything! And I’ll recommend it, especially for tracking NSVs. Write down your wins, no matter how small they seem.

    Whether it’s fitting into a smaller size, feeling more energetic, or completing a tough workout, jotting it down helps you see just how far you’ve come.

    Plus, on those tougher days, looking back at your entries can give you a much-needed boost of motivation.

    POSTS YOU MAY BE INTERESTED IN:

    How I Changed My Life: A Story About Self-Confidence

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Not Losing Weight Despite A Calorie Deficit? Possible Reasons

    Visual Reminders

    Visual reminders are powerful motivators. Keep that pair of old jeans handy for a visual check of your progress. Try them on every few weeks and notice how they fit.

    You can also take progress photos. Seeing side-by-side comparisons of where you started and where you are now can be incredibly encouraging and a great reminder of your journey.

    Celebrate

    Celebrating your NSVs is essential! Treat yourself to a massage, a new workout outfit, or a fun day out when you hit a milestone.

    These celebrations don’t have to be extravagant – the key is to recognise your hard work and reward yourself for it.

    Maybe it’s a relaxing bubble bath, a special dinner, or even a mini-vacation. Whatever makes you feel appreciated and motivated, go for it!

    Moving Forward with a Positive Mindset

    Here’s how you can make that mindset shift and stay on track:

    Mindset Shifts

    Let’s redefine success together. It’s about feeling amazing, not just about numbers. Shifting your focus from the scale to your overall health can make a huge difference in how you perceive your progress.

    Celebrate how strong you’re getting, how much more energy you have, and how your mood has improved. These are the real indicators of success and well-being!

    Consistency and Patience

    Remember, progress is a journey, not a sprint. Consistency and patience are key. It’s about the small, sustainable changes you make every day that add up over time.

    There will be ups and downs, and that’s perfectly normal.

    What matters is that you keep going and stay committed to your goals. Celebrate every step forward, no matter how small, and be kind to yourself along the way.

    not losing weight despite a calorie deficit

    Non-Scale Victories: Conclusion

    Your journey to better health is about so much more than a number on the scale. It’s about celebrating all those incredible non-scale victories that truly reflect your progress and dedication.

    Whether it’s fitting into an old pair of jeans, feeling more energetic, or running a full 5K, these wins are powerful reminders of how far you’ve come.

    By focusing on non-scale victories, you can stay motivated, maintain a positive mindset, and enjoy the process of becoming a healthier, happier you.

    So, keep journaling your successes, using visual reminders, and celebrating every milestone. Embrace the journey with consistency and patience, and remember that progress is a marathon, not a sprint.

    Let’s redefine success together. It’s about feeling amazing, strong, and confident in your own skin. Keep pushing forward, and don’t forget to acknowledge and celebrate every step of the way. You’ve got this!

  • Goals

    When Goals Backfire: Consequences of Unrealistic Expectations

    Unrealistic Expectations

    Right, let’s talk about unrealistic expectations. You know, those moments when you get a surge of motivation and suddenly decide you’re going to overhaul your entire life overnight? You’re meal-prepping like a pro, training like an Olympian, and vowing to never touch sugar again. Fast forward a couple of weeks—you’re exhausted, overwhelmed, and somehow face-first in a takeaway you swore you’d never eat again. Sound familiar?

    We’ve all been there. The thrill of setting a massive goal is intoxicating. It makes you feel like you’ve got your life together before you’ve even done anything. But when those goals are too ambitious—when they don’t fit into your actual life—things can spiral quickly.

    So, let’s get real about why unrealistic goals can do more harm than good, how to spot them before they derail you, and how to set goals that actually work.

    Table of Contents

    The Temptation of Big, Bold Goals

    So, why do we fall into this trap of setting the most outrageous goals known to mankind?

    The Desire for Fast Results

    You see someone on social media who dropped three dress sizes in a month, and suddenly, you’re convinced you should be able to do the same. The problem? You’re seeing their highlight reel, not the reality behind it.

    Social Media and Comparison Culture

    Scrolling through Instagram, it feels like everyone is smashing their goals effortlessly. The before-and-after pictures, the success stories—it’s easy to feel like you’re falling behind. But here’s the thing: people don’t post the struggle, the setbacks, or the days they wanted to quit.

    Societal Pressure and Unrealistic Standards

    From diet culture to fitness trends, we’re constantly bombarded with ridiculous expectations. “Lose 10 pounds in 10 days,” “Get abs in a week,” “Completely change your life in 30 days.” It’s no wonder we think we should be achieving superhuman results overnight.

    The Thrill of Something New

    I’ll be honest—as someone with ADHD, I live for novelty. Nothing excites me more than a fresh start, a brand-new challenge, and that dopamine hit of setting a huge goal. But the problem? That initial excitement fades, and I’m left with something totally unrealistic that I can’t sustain.

    The truth is, ambition is great, but when it’s not backed by reality, it sets us up for failure.

    The Downside of Unrealistic Goals

    Big, unrealistic goals don’t just make things harder—they can actively work against you. Here’s how:

    1. Emotional Burnout and Frustration

    Setting unrealistic goals means you’re more likely to fall short. And every time that happens, it chips away at your confidence. Instead of seeing progress, you see failure—and that is a one-way ticket to feeling demotivated.

    2. Physical Burnout and Injury

    Decided to go from zero to working out seven days a week? Your body is not going to thank you for that. Overtraining leads to exhaustion, injuries, and—you guessed it—giving up entirely because your body physically can’t keep up.

    3. The All-or-Nothing Trap

    Ever had that moment where you slip up, eat something “off-plan,” and think, “Well, I’ve ruined it now, may as well go all out”? That’s all-or-nothing thinking, and it’s one of the biggest reasons people struggle to stay consistent.

    4. Loss of Enjoyment

    When everything is about results, you forget to enjoy the process. Exercise becomes punishment, food becomes something to control, and before you know it, you’re miserable.

    5. Hit to Self-Esteem

    Consistently failing at unrealistic goals can start to make you doubt yourself altogether. You begin to think you’re the problem, when in reality, the problem was the goal itself.

    If any of this sounds familiar, don’t panic—we’re going to fix it.

    How to Spot Unrealistic Expectations Before They Wreck Your Motivation

    Not sure if your goal is ambitious or just plain unrealistic? Ask yourself these questions:

    • Does this goal fit into my current lifestyle, or am I trying to change everything overnight?
    • Have I got a realistic plan, or am I just hoping for the best?
    • Is this goal based on my own needs, or am I trying to copy what someone else is doing?
    • Do I feel excited and challenged, or completely overwhelmed?
    • Am I listening to my body and mind, or am I ignoring the warning signs?

    If your goal feels impossible, miserable, or like something you “have to do” rather than something you genuinely want—it’s time to rethink it.

    📌 Pin this for later! ⬇

    How to Set Goals That Actually Work

    Instead of setting yourself up for failure, here’s how to set goals that push you without breaking you.

    1. Use the IMPACT Goal Framework

    IMPACT goals are like SMART goals but with a purpose-driven twist. Here’s what makes them the best at combatting unrealistic expectations:

    Intentional: Your goals are rooted in your bigger vision. Instead of saying “get fit,” try “build a consistent running routine to improve my overall health.”

    Measurable: Track your progress with milestones like “run 5k three times a week” and celebrate each win!

    Purposeful: Your goals should align with your values. So think about why they matter and what they’ll bring to your life.

    Achievable: Stretch yourself but keep it realistic. Growth happens when you challenge yourself without burning out.

    Challenging: Push beyond your comfort zone. A goal worth chasing should excite and scare you a little.

    Timely: Set a clear deadline to stay focused and create momentum.

    2. Start Small and Build Up

    Instead of “I’m going to exercise every single day,” start with “I’m going to work out three times a week.” Small, manageable goals build momentum without leading to burnout.

    3. Focus on Consistency Over Perfection

    It’s better to be 80 percent consistent for months than 100 percent perfect for a week before quitting. The people who succeed are not perfect—they are just consistent.

    4. Be Flexible and Adjust as Needed

    Life happens. Sometimes goals need tweaking, and that’s okay. Adjusting your plan doesn’t mean failure—it means you’re being smart about what works for you.

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    Final Thoughts: Beat Unrealistic Expectations

    Here’s the bottom line: unrealistic expectations don’t make you more dedicated, they just make you more likely to quit.

    If you want real, lasting change, focus on:

    • Setting goals that push you without overwhelming you
    • Enjoying the process, not just chasing the result
    • Being consistent rather than perfect

    Because at the end of the day, success isn’t about who can go the hardest for the shortest time—it’s about who can keep going even when things aren’t perfect.

    Now, tell me—what goal are you setting for yourself, and how are you making sure it’s realistic? Let’s hear it.

    📌 Pin this for later! ⬇

  • Fitness

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Have you ever found yourself groaning at the thought of another workout? I get it. Sometimes, the idea of forcing yourself through yet another dull routine can feel like a total chore.

    And let’s face it, we’ve all been there – life gets busy, routines get stale, and suddenly those fitness goals seem more like distant dreams.

    But what if exercise didn’t have to feel like a drag? What if you could get results and actually enjoy it? Enter joyful movement.

    When I started my weight loss journey, I quickly realised that forcing myself into workouts with fast results but I hated wasn’t going to cut it. It wasn’t sustainable.

    But when I found activities I truly enjoyed – from dance workouts to hiking and aerial hoop – it changed everything. Suddenly, I was looking forward to my workouts, not dreading them.

    And the best part? I still got results. In fact, it helped me lose over 80 pounds and improve my overall well-being.

    So in this post, I’m sharing how to bring that joy into your workouts and still get the kind of results that leave you feeling unstoppable.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    Table of Contents

    The Concept of Joyful Movement

    Let’s break it down. What exactly is joyful movement? It’s about finding ways to move your body that make you feel alive – rather than dreading every minute.

    Forget slogging through a gym session you hate, or forcing yourself to follow some workout for a “perfect” body.

    Joyful movement is about celebrating your body and the things it can do – all while having fun.

    It’s not about hitting a calorie target or getting a certain body shape. It’s about feeling good and enjoying your fitness journey. But it can also be about working out for fat loss, just without the guilt or pressure.

    So let’s make fitness work for you!

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    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

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    Benefits of Joyful Movement

    The benefits of joyful movement go way beyond just breaking a sweat:

    • Reduced Stress: Love what you do, and stress will take a backseat. When you move in a way that excites you, those feel-good endorphins will make you feel like you’ve just won the lottery (minus the money part). (Laxmeshwar & Amarnatha, 2016) (Corazon et al., 2010) (Jin, 1992)
    • Improved Mood: A good mood boost? Check. When you’re loving your workout, it’s hard not to feel on top of the world. Joyful movement equals instant happiness. (Campion & Levita, 2014)
    • Better Adherence: When you’re enjoying yourself, consistency is a breeze. No more skipping workouts or dreading the gym. If you love what you’re doing, you’ll be back for more – no question.

    For me, the shift was life-changing. Instead of forcing myself through dreaded workouts, I started doing things I actually enjoyed. And let’s be real, when you enjoy it, you look forward to it.

    woman walking near plants and tall trees during daytime

    7 Joyful Movement Ideas

    1. Paddleboarding

    If you love being around water (who doesn’t?), paddleboarding is a fantastic way to enjoy the great outdoors while getting a killer full-body workout.

    Whether you’re on a lake, river, or the ocean, paddling around feels like both a workout and a mini-vacation. It’s a great workout for building core strength, improving balance, and boosting overall muscle tone.

    Start in calm waters, and as you gain confidence, challenge yourself to explore more. And if you’re looking for fast results, paddleboarding gives you that cardio workout for fat loss that’ll have you feeling the burn while soaking up the sun.

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    Inflatable Stand Up Paddle Board

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    2. Nature Walks or Hikes

      If you’ve got a love for nature, hiking and nature walks will make your workout routine feel more like a mini adventure.

      I’ll tell you, nothing beats the feeling of hiking up a trail you’ve never tried before – the fresh air, the beautiful views, and the pride of getting to the top. It’s not just good for your soul; it’s great for your body too.

      Whether you’re aiming for fat loss or just a general fitness boost, hiking is a solid addition to your winter workout routine.

      3. Puppy or Kitten Yoga

        If you love animals (Guilty), puppy or kitten yoga is a total game-changer. Imagine doing yoga with playful puppies or kittens climbing all over you while you try to hold your poses. Cuteness overload.

        These sessions are so good for reducing stress and improving mood. If you want a glow-up workout while playing with adorable animals, this is it.

        Just make sure you find a reputable studio where the animals are treated ethically.

        4. Aerial Hoop or Aerial Yoga

          Aerial hoop or aerial yoga is where you really take your workouts to the next level. It’s fun, it’s challenging, and it works your muscles in ways you didn’t know were possible.

          Plus, nothing makes you feel cooler than hanging in the air like some kind of aerial goddess.

          Whether you’re looking to target your core, improve your coordination, or just try something new, aerial yoga and hoop workouts are a full-body workout for women that’ll get you results – and a serious confidence boost.

          If you’re a beginner, start with the basics, and don’t worry if you can’t quite manage the hoop just yet. You’ll get there.

          📌 Pin this for later! ⬇

          5. Trampoline Workouts

            I’m talking about trampoline workouts – not just bouncing for fun (though that’s great too). Rebounding, or trampoline fitness, is a quick and easy workout at home that burns fat while feeling like you’re back in childhood.

            It’s low-impact, so it’s easy on your joints, but it still gets your heart pumping.

            Check out your local trampoline park for classes or bounce at home with a mini trampoline. Bonus: It’ll make you feel like a kid again.

            6. Rock Climbing or Bouldering

              If you want to feel like a badass, rock climbing and bouldering are where it’s at. It’ll test your strength and agility, and trust me, you’ll feel like an absolute legend when you reach the top.

              It’s the perfect workout for full body fat loss and building muscle.

              Climbing strengthens your arms, core, and legs, and the mental focus it requires will keep your mind sharp.

              Plus, the confidence you gain from conquering a tough climb is worth its weight in gold.

              7. Geocaching or Scavenger Hunts

                Let’s talk about adventure. Geocaching and scavenger hunts combine exercise and treasure hunting. It’s perfect for getting outside, exploring new areas, and getting your heart rate up without even realising it.

                And if you’re someone who loves a challenge, this is a great way to burn calories without ever stepping foot in the gym.

                Grab a friend, use your GPS, and explore the great outdoors while working your way through a fun scavenger hunt.

                You’ll be surprised how much fun it is and how much fat loss exercise you’ll get in the process.

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                Tips for Incorporating Joyful Movement into Your Routine

                Start Small

                No need to dive straight into hour-long workouts. Start with a short session – 15 to 30 minutes – and work your way up.

                Quick and easy workouts at home are a great way to start, especially when you’re short on time.

                Be Consistent

                Consistency is key. Set a regular schedule, whether it’s a daily stretch or a weekly hike. Once it becomes a habit, it’ll feel weird not to move.

                Whatever it is, make it a non-negotiable part of your routine. Regularity helps turn these activities into habits, and soon enough, you’ll find yourself looking forward to them.

                Listen to Your Body

                Your body will tell you what it needs. If something feels too much, scale back. If something feels right, go for it. Remember, it’s not about pushing yourself to the limit every time. It’s about finding what works and sticking to it.

                Make it Social

                The more, the merrier! Invite a friend or family member to join in on your workouts. It’s way more fun when you’ve got a workout buddy to hold you accountable and share the joy of movement with.

                Joyful Movement Ideas: Conclusion

                Joyful movement turned my fitness routine around. It helped me lose over 80 pounds and completely changed the way I think about exercise.

                Now, I’m all about finding ways to move that make me feel good, whether it’s paddleboarding, yoga with kittens, or hitting the trails.

                So, pick one activity from the list and commit to it for a week. I promise you’ll be hooked.

                Come back in a week, and let’s talk about how it went. Did it make you feel more relaxed? Did you feel more energised?

                Share your experience, and let’s keep this journey going together. Are you ready to commit to your own glow-up? Let’s do it!

                📌 Pin this for later! ⬇

              1. Fitness, Goals

                Active Mindset, Active Life: The Key to Fitness Motivation

                Introduction

                Hey there, friends! I want to start with a story from my journey. When I began my weight loss journey, I had over 80 pounds to lose. The real game-changer wasn’t just workouts or meal plans. It was my mindset. One morning, I struggled to get out of bed for my run. I felt exhausted. The thought of running was daunting. But I reminded myself why I started. That shift in thinking got me out the door. Moments like these show the power of an active mindset.

                So, what is an active mindset, and why is it important for fitness motivation? An active mindset means taking a proactive approach to health and fitness.

                It’s about embracing challenges, staying positive, and always pushing to improve. It’s similar to a growth mindset, which is about believing in your ability to grow through effort and perseverance.

                In this post, I’ll go more into the concept of an active mindset. We’ll look at how it can change your approach to fitness, keeping you motivated even on tough days.

                An active mindset leads to an active life. If I can do it, you can too! Let’s get going!

                active mindset

                What is an Active Mindset

                An active mindset is all about being proactive in your approach to health and fitness. It means setting goals, staying motivated, and continuously pushing yourself to improve.

                It’s about seeing every challenge as an opportunity to grow and get better.

                Having an active mindset is crucial for fitness. It keeps you motivated, even when things get tough. It helps you stay focused on your goals and reminds you why you started.

                When you think positively and proactively, you’re more likely to stick with your fitness routine and see real progress.

                active mindset for weight loss

                LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

                Active Mindset vs. Passive Mindset

                Let’s look at the difference between an active mindset and a passive mindset:

                • Active Mindset: You take control of your fitness journey. You set goals, make plans, and take action. You see challenges as opportunities to learn and grow.
                • Passive Mindset: You let things happen to you. You might set goals, but you don’t take the necessary steps to achieve them. You see challenges as obstacles and might give up when things get tough.

                Having an active mindset means you’re in the driver’s seat of your fitness journey. You’re not just reacting to what happens; you’re making things happen.

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                Parallels to Growth Mindset

                An active mindset aligns closely with a growth mindset. Both mindsets focus on the belief that you can improve through effort and perseverance.

                They encourage you to embrace challenges and learn from them. Just like a growth mindset helps you grow in different areas of your life, an active mindset helps you grow in your fitness journey.

                When I started my weight loss journey, adopting an active mindset was a game-changer. It completely changed how I approached challenges and setbacks.

                Instead of seeing them as reasons to quit, I saw them as opportunities to push harder and get stronger. This shift in thinking made all the difference. But it takes some time to really get there.

                The Science Behind Mindset and Motivation

                Your mindset plays a huge role in how you approach fitness. When you have a positive mindset, you’re more likely to stay motivated and stick to your goals. It’s all about how you perceive challenges.

                With the right mindset, you see obstacles as opportunities to grow rather than roadblocks. This change in thinking fuels your motivation and drives your behaviour towards achieving your fitness goals.

                An active mindset doesn’t just benefit your workouts; it’s good for your overall well-being. When you think positively and stay proactive, you reduce stress and anxiety, which improves your mental health.

                This mental boost translates to physical benefits as well. You feel more energized, focused, and ready to tackle your fitness goals. It’s a win-win for both your mind and body.

                active mindset growth mindset

                Studies

                A study comparing active and passive learning showed that individuals who approached learning with an active mindset were more intrinsically motivated and engaged. They also performed better in conceptual learning tasks compared to those with a passive mindset (Benware & Deci, 1984).

                Studies have shown that mindsets about physical activity and healthy eating significantly influence engagement in these behaviours. Interventions focusing on the appeal of these activities can increase participation and adherence, suggesting that a positive mindset can enhance motivation towards fitness and health goals (Boles et al., 2021).

                Studies have found that individuals with a growth mindset about fitness believe in their ability to improve through effort, leading to higher exercise self-efficacy and more frequent exercise. This mindset helps in sustaining motivation and achieving fitness goals (Orvidas et al., 2018).

                Having a growth mindset is linked to better mental health outcomes, such as reduced stress and anxiety. This mental boost can translate into physical benefits, including increased energy and focus, further supporting fitness goals (Wolcott et al., 2020).

                studies on growth mindset and active mindset

                Developing an Active Mindset

                The first step to developing an active mindset is becoming aware of your current mindset. Ask yourself: Do I view challenges as opportunities or obstacles? Do I stay positive and motivated, or do I let setbacks derail me?

                Self-awareness helps you identify areas where you can improve your thinking. When I started my journey, I realised I often focused on my failures rather than my progress. Shifting this focus made a huge difference.

                Positive Affirmations

                Using positive affirmations can help shift your mindset. Simple phrases like “I am strong,” “I can do this,” and “Every step counts” can boost your motivation. Repeat these affirmations daily, especially before workouts.

                When I felt discouraged, these affirmations reminded me of my strength and kept me going.

                Goal Setting

                Setting realistic and achievable goals is key. Break down your big goals into smaller, manageable steps. This makes them less overwhelming and more attainable.

                For example, instead of saying, “I want to lose 20 pounds,” set a goal to lose 2 pounds a month. Celebrating these small victories keeps you motivated and builds momentum.

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                review goals

                Visualisation Techniques

                Visualization is a powerful tool. Imagine yourself reaching your goals, and feeling strong and confident. Picture the steps you need to take to get there. This mental rehearsal prepares you for success and reinforces a positive mindset.

                I often visualised myself crossing the finish line of a race or hitting a new personal best in the gym. This made my goals feel more real and achievable.

                Growth Mindset Techniques

                Adapting growth mindset strategies can also help. Embrace challenges, learn from feedback, and see effort as the path to mastery.

                When I faced tough workouts or setbacks, I reminded myself that these were opportunities to grow stronger and wiser. This growth-oriented approach kept me resilient and persistent.

                types of goals

                Practical Tips to Stay Motivated

                Joyful Movement

                Find activities you love. Exercise doesn’t have to be a chore. Whether it’s dancing, hiking, cycling, or yoga, choose something that makes you happy. When you enjoy what you’re doing, it doesn’t feel like work.

                For me, discovering my love for running was a game-changer. It became my therapy, my joy, and a key part of my routine.

                Accountability

                Having someone to share your journey with can make a huge difference. Find a workout buddy or join a fitness community. Share your goals, progress, and challenges. This support system keeps you accountable and motivated.

                I joined a boot camp and found the camaraderie and shared goals incredibly motivating. We cheered each other on and celebrated every milestone together.

                two smiling women doing yoga pose

                Routine Building

                Create a fitness routine that fits your lifestyle. Consistency is key. Plan your workouts in advance and stick to them. Treat them like important appointments.

                When I started, I scheduled my workouts just like I did my work meetings. This helped me stay consistent and make exercise a non-negotiable part of my day.

                Tracking Progress

                Keep track of your progress. Use a fitness journal or an app to log your workouts, track your goals, and celebrate your achievements.

                Seeing your progress in black and white can be incredibly motivating. When I looked back at my journal and saw how far I’d come, it fuelled my motivation to keep going.

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                Growth Mindset Approach

                Use a growth mindset approach to stay motivated. View challenges as opportunities to improve, not obstacles to avoid. Celebrate effort, not just results.

                When I hit a plateau or faced a tough workout, I reminded myself that every effort was bringing me closer to my goals. This kept me motivated and focused on the journey, not just the destination.

                Overcoming Common Obstacles

                Dealing with Setbacks

                Setbacks are a part of any journey. What matters is how you respond to them. When you hit a rough patch, don’t beat yourself up. Instead, reflect on what happened, learn from it, and move forward.

                During my weight loss journey, I faced so many setbacks. Instead of giving up, I had to learn to see each one as a learning opportunity. This helped me stay resilient and keep pushing towards my goals.

                Time Management

                Finding time for exercise can be hard, especially with everything else we’re expected to do. Plan your workouts in advance and make them a priority.

                Even short, intense workouts can be effective. If you’re short on time, you can squeeze a 15-20 minute HIIT workout in.

                POSTS YOU MAY BE INTERESTED IN:

                Mental Barriers

                Negative self-talk and limiting beliefs can hold you back. Replace thoughts like “I can’t do this” with “I am capable and strong.” Believe in yourself and your ability to grow.

                During my journey, I struggled with self-doubt. But by focusing on positive affirmations and celebrating small victories, I gradually built my confidence.

                morning routine

                Active Mindset, Active Life: Conclusion

                We’ve covered a lot in this post, so let’s recap the key points. Embrace a proactive approach to fitness with an active mindset. Stay positive, set goals, and push yourself to improve.

                Remember, your thoughts power your workouts. A positive mindset boosts motivation and keeps you focused.

                An active mindset leads to an active life. If I could lose over 80 pounds and transform my life, you can achieve your goals too.

                It’s all about believing in yourself and staying committed. Enjoy the journey, celebrate your progress, and keep pushing forward.

                Every step you take brings you closer to your goals.

                Now it’s your turn! Share your experiences and tips on maintaining fitness motivation. What strategies work for you? How do you stay motivated?

                Let’s support each other on this journey. Together, we can achieve amazing things.

              2. Weight Loss

                Not Losing Weight Despite a Calorie Deficit? Possible Reasons

                Introduction

                Hey there! Welcome, or welcome back! I hope you’re doing well. Today, I want to talk about something that’s all too common on a weight loss journey: Not losing weight despite a calorie deficit.

                Have you ever found yourself eating right, counting calories non-stop, and yet, the scale refuses to budge? It’s really annoying, right? You’re doing everything by the book, sticking to your calorie deficit, and still not seeing the results you hoped for.

                Well, you’re not alone. A lot of people face this challenge, and it’s more common than you might think. But don’t worry—there’s hope!

                In this post, we’ll have a look into some possible reasons why the weight isn’t coming off despite your efforts, and what you can do about it.

                not losing weight despite calorie deficit

                Possible Reasons for the Weight Loss Stall

                If you’re not losing weight despite a calorie deficit, the chances are…you’re probably not actually in a deficit. It’s easy to miscalculate and overlook certain factors that can throw off your calculations. Some common reasons for this and possible other causes are:

                1. Hidden Calories

                Let’s start with the sneaky culprits: hidden calories. It’s easy to overlook those small snacks or beverages that we consume throughout the day—a handful of nuts here, a latte there, or a bite of your friend’s dessert.

                As an advocate for a small calorie deficit, a few sneaky snacks here and there can quickly add up and sabotage your calorie deficit without you even realising it. (Kline & Pedersen, 2010).

                Tips to Accurately Track Food Intake

                • Keep a Food Diary: Write down everything you eat and drink, no matter how small. This helps identify patterns and hidden calories.
                • Use a Food Scale: Measuring your food can be eye-opening. Portion sizes can be tricky, and what looks like a small portion can actually be quite calorie-dense.
                • Drinks Count Too: Don’t forget to track liquid calories. Sodas, juices, and even some coffee drinks can be surprisingly high in calories.
                weight loss before and after

                LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

                2. Metabolic Adaptation

                Our bodies are incredibly adaptive and smart, sometimes to our frustration. When you reduce your calorie intake, your body might respond by slowing down your metabolism to conserve energy.

                This phenomenon, known as metabolic adaptation, can make it harder to lose weight over time. (Davies et al., 1989) (Reinhardt et al., 2015)

                How This Impacts Weight Loss

                • Energy Conservation: Your body might burn fewer calories at rest, making it harder to maintain a calorie deficit.
                • Plateau Effect: You might hit a weight loss plateau where your progress stalls despite sticking to your diet.

                To counteract this, consider slightly increasing your calorie intake for a short period and include strength training in your routine to build muscle.

                3. Inaccurate Tracking

                Even the best calorie-counting apps and food labels can have discrepancies. This can lead to unintentional overeating or underestimating your calorie intake. (Del Corral et al., 2009)

                Tips for Accurate Tracking

                • Double-Check Measurements: Ensure that you’re accurately measuring portions. A tablespoon of peanut butter, for example, can easily turn into two if you’re not careful.
                • Cross-Reference Data: Use multiple sources to verify calorie counts. Sometimes, different apps or websites have varying data for the same foods.
                • Use a Food Scale: This is especially important for calorie-dense foods. Weighing your food gives you a more precise measure than eyeballing portions.

                If you’re tired of swinging between restriction and overeating, there’s a way out. My post on Weight Loss Psychology 101: How to Break the Binge-Restrict Cycle for Good dives into the mindset shifts needed to create a balanced, sustainable approach to food. No more yo-yo dieting—just simple, realistic tips for lasting results!

                4. Muscle Gain vs. Fat Loss

                Another reason you’re not losing weight despite a calorie deficit? Because you’re gaining muscle!

                It’s essential to remember that losing weight and losing fat isn’t always the same thing. If you’ve been incorporating strength training into your routine, you might be gaining muscle, which is a good thing! (Redman et al., 2007)

                not losing weight despite a calorie deficit

                Understanding the Difference

                • Muscle is Denser Than Fat: Muscle takes up less space than fat, so even if the scale isn’t moving much, you might be losing inches and looking leaner.
                • Focus on Body Composition: Pay attention to how your clothes fit and consider taking body measurements. These can be better indicators of progress than the scale alone.

                5. Stress and Sleep

                Stress and lack of sleep can wreak havoc on your weight. When you’re stressed, your body produces cortisol, a hormone that can lead to weight gain, especially around your abdomen.

                Similarly, not getting enough sleep can affect your hunger hormones, making you feel hungrier and less satisfied after meals. (Deighton et al., 2014)

                Tips for Managing Stress and Improving Sleep

                • Stress Management: Try including relaxation techniques like deep breathing, meditation, or yoga into your daily routine.
                • Sleep Hygiene: Aim for 7-9 hours of quality sleep per night. Create a calming bedtime routine, keep your bedroom cool and dark, and avoid screens before bed.
                not losing weight despite a calorie deficit

                6. Medical Conditions

                Lastly, it’s important to acknowledge that certain medical conditions can impact weight loss. Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can make it more challenging to lose weight, even with a calorie deficit.

                Consult with a Healthcare Professional

                • Get a Check-Up: If you suspect a medical condition might be affecting your weight loss, schedule an appointment with your doctor.
                • Follow Professional Advice: Your healthcare provider can offer guidance tailored to your specific needs and may recommend treatments or lifestyle adjustments to help manage your condition.

                Practical Tips and Solutions

                Revamp Your Routine

                • Incorporate Different Exercises: Try adding a variety of workouts to your routine. If you’ve been focusing mainly on cardio, include strength training, HIIT (High-Intensity Interval Training), or even activities like yoga or pilates.
                • Change the Intensity: Increase the intensity or duration of your workouts gradually. For instance, add a few more minutes to your run or use heavier weights during strength training.
                • Consistency is Key: Stick to your new routine consistently. Remember, changes won’t happen overnight, but persistence pays off.
                • Be Patient: Understand that your body needs time to adjust and respond to new workouts. Trust the process and stay committed.

                Mindful Eating

                Eating mindfully can be a game-changer in managing your calorie intake and avoiding overeating. It’s about being present and fully enjoying your meals, which can help you know when you’re truly full.

                Tips for Mindful Eating

                • Slow Down: Take your time to chew and savour each bite. This not only aids digestion but also gives your brain time to register that you’re full.
                • Eliminate Distractions: Avoid eating while watching TV or working. Focus solely on your meal to better appreciate the flavours and textures.
                • Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, not stuffed.
                • Enjoy the Experience: Make mealtimes enjoyable by creating a pleasant environment. Set the table nicely and sit down to eat, even if it’s just a snack.
                mindful eating calorie deficit

                Stay Hydrated

                Hydration plays a big role in overall health and weight management. Sometimes, our bodies can mistake thirst for hunger, leading to unnecessary snacking.

                Tips to Stay Hydrated

                • Drink Plenty of Water: Aim for at least 8 glasses (64 ounces) of water a day. Your needs might vary based on activity level, climate, and individual health.
                • Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to remind yourself to drink regularly.
                • Infuse Your Water: If plain water is too boring, add some squash to make it more appealing.
                • Drink Before Meals: Drinking a glass of water before meals can help you feel fuller and prevent overeating.

                Staying Positive and Motivated

                Celebrate Non-Scale Victories

                When the scale isn’t moving, it’s easy to feel discouraged. However, weight is just one measure of progress. There are so many other victories worth celebrating on your journey to better health.

                not losing weight despite a calorie deficit

                Focus on Other Signs of Progress

                • Clothes Fitting Better: Notice how your clothes fit. Sometimes, even if the scale doesn’t show a drop, your body composition might be changing, and your clothes start to feel looser.
                • Increased Energy Levels: Pay attention to how you feel throughout the day. Are you more energetic and less sluggish? That’s a big win!
                • Improved Fitness: Celebrate improvements in your fitness level. Maybe you can run longer, lift heavier weights, or recover faster from workouts.
                • Better Mood and Mental Health: Exercise and a healthy diet can significantly boost your mood and mental health. Feeling happier and more balanced is a fantastic non-scale victory.

                I hit a few plateaus during my fitness journey. It was always incredibly frustrating, and I would begin to doubt myself. So I would try to focus on how much fitter I was getting, or stronger.

                These small wins kept me motivated and reminded me that progress isn’t always reflected on the scale.

                Building a Support System

                Having a strong support system can make a world of difference when you’re striving to reach your health goals. Surrounding yourself with supportive friends, family, or even online communities can give you encouragement, accountability, and motivation.

                three women walking on brown wooden dock near high rise building during daytime

                Tips for Building a Support System

                • Lean on Friends and Family: Share your goals with your family and friends. Let them know how they can support you, whether it’s joining you for a workout, encouraging healthy eating, or simply being a positive voice.
                • Join Groups or Forums: There are many online communities where people share their weight loss journeys, offer tips, and encourage. Platforms like Reddit, Facebook groups, or fitness apps have supportive forums where you can connect with others facing similar challenges.
                • Find a Workout Buddy: Having someone to exercise with can make your workouts more enjoyable and keep you accountable. Plus, it’s a great way to bond and share progress.
                • Consider Professional Support: If you feel stuck, seeking help from a nutritionist, personal trainer, or therapist can provide personalized guidance and support tailored to your needs.

                Not Losing Weight Despite a Calorie Deficit: Conclusion

                There are a number of reasons why you’re not losing weight despite a calorie deficit. It’s essential to know that everyone’s weight loss journey is unique.

                What works for one person might not work for another, and that’s perfectly okay! Patience is key. Celebrate every small victory, stay consistent with your efforts, and don’t be too hard on yourself.

                Believe in your progress and keep moving forward. Every step you take is a step closer to your goals. Stay positive, stay motivated, and remember—you’ve got this!

                I’d love to hear from you! Share your experiences, tips, and challenges in the comments below. Do you have any specific concerns or need further advice? Don’t hesitate to ask—I’m here to help.

                If you enjoyed this post and want more tips and support on your journey, make sure to subscribe to the blog. Together, we can achieve our health goals and support each other along the way. Let’s keep going strong!

              3. Fitness

                Women Lifting Weights: Myths, Facts, and Best Results

                Introduction

                Hey there! Welcome, or welcome back! Have you ever heard the saying that women lifting weights will make them bulky? Or maybe you’ve been told that cardio is the only way to lose weight? For far too long, women have been told to avoid weightlifting. Society has often pushed the idea that weightlifting is a “man’s activity” and that women should stick to lighter exercises or focus solely on cardio. This outdated mindset has led many women to miss out on the incredible benefits of strength training. Well, today I want to look into why these myths exist, share some facts, and explain how to build muscle effectively as a woman!

                By the end of this guide, you’ll see why weightlifting is not just for men and why every woman should consider picking up those weights. Ready to get started? Let’s go!

                LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

                Common Myths About Women Lifting Weights

                Myth 1: “Lifting weights makes women bulky.”

                How many times have we heard that lifting weights will make women look like bodybuilders? Spoiler alert: It won’t. Women just don’t have the same hormone levels as men to bulk up like that.

                The hormone primarily responsible for significant muscle growth is testosterone. Men naturally have much higher levels of testosterone than women, which is why they can build larger, bulkier muscles more easily. Women, on the other hand, have about 15-20 times less testosterone. This means that while weightlifting will certainly help women build muscle, it won’t lead to the kind of bulk seen in male bodybuilders.

                Instead, what happens when women lift weights is that they develop lean muscle mass. This muscle mass doesn’t just enhance strength; it also helps with muscle definition, giving you that sought-after “toned” look. Muscles become more visible and pronounced, but not bulky.

                man in orange tank top and black shorts doing exercise

                Myth 2: “Weightlifting is dangerous for women.”

                Some people think that weightlifting is just a recipe for injuries. But, when you use the right form and start with weights that are appropriate for your level, weightlifting is super safe. Plus, it actually helps prevent injuries by strengthening your muscles and joints.

                The key to safe weightlifting lies in proper technique and gradual progression. Just like any other physical activity, weightlifting carries some risk if done incorrectly. However, with the right approach, those risks are minimised significantly.

                Myth 3: “Cardio is better for weight loss than weightlifting.”

                I used to think that too! But, weightlifting boosts your metabolism by contributing to a higher BMR (more on this later!) and helps you burn calories even after your workout is over.

                When you do cardio, you’re definitely burning calories – and that’s great. But the calorie burn tends to stop when you finish your run, bike ride, or dance class. Weightlifting, on the other hand, continues to burn calories even after you’ve put the weights down.

                This is known as Excess Post-Exercise Oxygen Consumption (EPOC), or the “afterburn” effect. Essentially, your body continues to use energy to repair and build muscle fibres that were broken down during your workout, leading to a higher calorie burn for hours, and sometimes even days, post-exercise.

                pair of blue-and-white Adidas running shoes

                Myth 4: “Women should only lift light weights.”

                Ever been told to stick to those cute little pink dumbbells? Lifting heavier weights is what really helps build strength and muscle tone. And trust me, it feels amazing to lift something heavier than you thought you could.

                Light weights are often marketed to women under the premise that they’ll “tone” muscles without making them bulky. While light weights have their place, especially for beginners or those rehabbing an injury, they aren’t as effective for building significant strength or muscle tone.

                To see real progress, you need to challenge your muscles, and that means lifting heavier weights.

                When you lift heavier weights, you engage more muscle fibres. This increased engagement helps build stronger, more defined muscles. Your body adapts to the stress of lifting heavier weights by growing stronger and more toned.

                Many women are hesitant to lift heavy due to the fear of becoming bulky or because they believe it’s not “feminine.” However, as we’ve already discussed, women don’t have the same levels of testosterone as men, making it much harder to bulk up.

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                women lifting weights

                Chapter 2: Facts About Women and Weightlifting

                Fact 1: Weightlifting improves bone density.

                Lifting weights helps keep your bones strong. This is especially important as we get older. In fact, many women have faced more bone health issues later in life because they were discouraged from weight training. Society often pushes the idea that weightlifting is a “man’s activity” or that women should stick to lighter exercises.

                Bone density refers to the amount of bone mineral in bone tissue. Higher bone density means stronger bones, which are less prone to fractures and osteoporosis. As we age, especially post-menopause, women are at a higher risk of developing osteoporosis, a condition where bones become weak and brittle.

                Weightlifting stimulates osteoblasts, the cells responsible for bone formation. you’re putting stress on your bones. This stress signals your body to build and strengthen bone tissue. Think of it as your bones getting a workout, much like your muscles do. This process is crucial for maintaining bone density and overall bone health.

                two smiling women doing yoga pose

                Fact 2: Weightlifting boosts metabolism.

                Building muscle helps you burn more calories even when you’re not doing anything.

                Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like breathing, circulating blood, and cell production while at rest. Muscle tissue is metabolically active, which means it burns more calories at rest compared to fat tissue. So, the more muscle you have, the higher your BMR.

                When you lift weights and build muscle, you’re essentially increasing your body’s calorie-burning engine. Even when you’re lounging on the sofa or sleeping, your body is burning more calories just to maintain that muscle mass. This not only helps with weight management but also boosts your overall energy levels.

                Fact 3: Weightlifting enhances mental health.

                Ever had one of those days where you just feel blah? Weightlifting can help with that too. It’s a great way to reduce stress, boost your mood, and increase your confidence. Plus, it feels so good to see yourself getting stronger.

                woman sitting on black chair in front of glass-panel window with white curtains

                Reduces Stress: Weightlifting releases endorphins, the body’s natural feel-good chemicals, which help alleviate stress and anxiety, making you feel more relaxed and at ease.

                Boosts Mood: Regular weightlifting increases the production of serotonin and dopamine, which are crucial for mood regulation. Exercise has even been demonstrated to have antidepressant-like effects by increasing these two brain chemicals, similar to the action of certain antidepressant medications. It acts as a natural antidepressant, leaving you feeling happier and more energised. (Mélançon et al., 2012) (Kugaya et al., 2003) (Larisch et al., 1997) (Ryan et al., 1998) (Banasr et al., 2004)

                Increasing Confidence: Seeing your progress and lifting heavier weights boosts your sense of accomplishment and confidence, both in and out of the gym. This newfound confidence can help you tackle challenges in other areas of your life.

                Fact 4: Weightlifting promotes functional strength.

                Think about all the daily activities that become easier when you’re stronger – carrying groceries, playing with your kids, or even just climbing stairs. Weightlifting helps with all that by building practical, functional strength.

                men's black leggings

                Functional strength refers to the type of strength that directly improves your ability to perform everyday tasks. It’s not just about lifting heavy weights in the gym; it’s about enhancing the strength you need to navigate your daily life with ease and confidence. Functional strength training focuses on exercises that mimic real-life movements and improve overall stability, coordination, and power.

                Imagine how much easier and more enjoyable life becomes when you can effortlessly lift heavy grocery bags, play actively with your children or grandchildren, or move furniture without straining yourself. Weightlifting enhances your functional strength, making these everyday tasks less daunting and more manageable.

                Functional strength isn’t limited to everyday activities; it also translates to better performance in sports and recreational activities. Whether you enjoy running, cycling, swimming, or playing tennis, weightlifting can improve your endurance, power, and agility. This means you can participate in your favorite activities with greater enthusiasm and less risk of injury.

                women lifting weights

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                Women Lifting Weights: Conclusion

                Weightlifting is for everyone, regardless of age, fitness level, or gender. So no matter what, you can find out the power of strength training and challenge those outdated notions that have held women back for too long. Weightlifting offers so many benefits, from boosting metabolism and improving bone density to enhancing mental health and building functional strength.

                Whether you’re just starting your fitness journey or looking to take your workouts to the next level, weightlifting can help you achieve your goals and transform your life. Imagine feeling stronger, more confident, and healthier than ever before. Weightlifting isn’t just about physical strength; it’s about building a stronger, more resilient you.

                Further Resources

                Books

                New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove

                Science of Strength Training by Austin Current