goal setting

  • Goals

    Achieve Breakthrough Results with the “Be, Do, Have” Mindset

    be do have mindset

    Right, let’s cut to the chase. How many times have you started a diet thinking, “Once I lose the weight, then I’ll be the kind of person who eats healthy and enjoys working out”? Or, “Once I hit my goal weight, then I’ll feel confident, happy, and finally have my life together”? That, my friend, is the Have, Do, Be mindset, and it is completely backwards.

    If you want lasting weight loss, more energy, and a healthier lifestyle, you need to flip that thinking on its head. You need to start with who you are, because when you become the type of person who prioritises their health, the right actions follow naturally, and the results take care of themselves.

    This is where the Be, Do, Have mindset comes in. Instead of waiting to have the body you want before you do the things that make you feel healthy and be the person you want to be, you start by shifting your identity.

    Let’s break it down properly.

    Table of Contents

    Understanding the Be, Do, Have Mindset

    The Be, Do, Have mindset is about becoming the person first, so that the right actions feel natural and lead to lasting results.

    Most people get stuck in the Have, Do, Be trap, which goes like this:

    • “Once I have the perfect body, then I’ll do all the right things, and finally be healthy and confident.”

    The problem is that this is not how habits work.

    Instead, flip the script:

    • “I am a healthy, active person. Because of that, I make choices that align with this identity, and as a result, I achieve my goals.”

    When I lost over 80 pounds, it was not because I suddenly found the perfect diet. It was because I stopped thinking of myself as “someone who is trying to lose weight” and started thinking of myself as someone who prioritises their health.

    And once I did that, the choices that felt impossible before became second nature.

    This is why mindset matters more than meal plans or workout routines. You can have the best programme in the world, but if you do not believe you are the kind of person who follows through, you will not stick with it.

    So, let’s break down how to implement the Be, Do, Have mindset in a way that actually works.

    Be – Developing the Right Mindset

    This is where everything starts. Before you even think about what workouts to do or what meals to eat, you need to decide who you are.

    Ask yourself:

    • What kind of person do I want to be?
    • What habits does that person have?
    • What daily choices do they make?

    If you want to be someone who is fit, healthy, and full of energy, then that person probably:

    • Moves their body regularly
    • Eats food that fuels them
    • Listens to their body rather than following fad diets
    • Does not obsess over the number on the scale

    Visualisation and Affirmations: Getting Your Brain on Board

    Your brain responds to the story you tell it. If you constantly tell yourself, “I always fail at weight loss,” your brain will believe it and make sure you find proof to support that belief.

    So, let’s rewrite the script.

    Try this:

    • Visualisation: Every morning, picture yourself as that healthy, confident person. What do they wear? How do they act? What kind of food do they enjoy?
    • Positive affirmations: Repeat statements like, “I am the kind of person who makes healthy choices effortlessly.”

    It might feel silly at first, but rewiring your brain is half the battle.

    Surround Yourself with Positivity

    Your environment plays a big role in shaping your mindset. If you are surrounded by people who constantly complain about dieting, skip workouts, or make you feel guilty for trying to improve yourself, it is going to be an uphill battle.

    Swap out:

    • Friends who roll their eyes when you order a salad
    • Social media accounts that make you feel bad about yourself
    • Negative self-talk that tells you this is “just another failed attempt”

    For:

    • Supportive people who lift you up
    • Fitness and mindset content that inspires you
    • Daily reminders that you are capable of change

    Do – Taking Consistent, Joyful Action

    Once you have decided who you are, it is time to act like that person would.

    Most people fail at weight loss because they pick actions they hate. If you are dragging yourself through miserable workouts and eating boring salads, no wonder you keep quitting.

    The Be, Do, Have mindset says: choose actions you actually enjoy, so they feel effortless.

    Finding Joy in Movement

    Forget workouts you hate just because they “burn more calories.”

    • If you hate running, try weightlifting.
    • If the gym makes you anxious, try at-home workouts.
    • If structured exercise is not your thing, go for a hike, dance, or do yoga.

    The goal is to move because it feels good, not because you are punishing yourself for what you ate.

    📌 Pin this for later! ⬇

    be do have mindset

    Eating in a Way That Aligns with Your Identity

    A person who prioritises their health does not diet constantly. They eat in a way that fuels them, satisfies them, and fits their life.

    • No more “starting over Monday” after a weekend binge.
    • No more restricting yourself so much that you give up.
    • Instead, eat how a healthy person eats—with balance, not extremes.

    This means:

    • Making nutritious choices most of the time
    • Enjoying treats without guilt
    • Focusing on consistency over perfection

    Have – Achieving the Results You Want

    Now for the best part—when you focus on being the right person and doing the right things, the results take care of themselves.

    Setting Goals That Actually Stick

    Instead of saying, “I need to lose 20 pounds,” shift it to:

    • “I want to feel stronger and have more energy.”
    • “I want to move my body in a way that makes me happy.”

    The weight loss will happen naturally when you stop obsessing over it.

    Tracking Progress Without Getting Obsessed

    Forget only relying on the scale. Try tracking:

    • How strong you feel
    • How well you sleep
    • How your energy levels improve
    • How your clothes fit

    Because those things matter far more than a number.

    Celebrating Small Wins

    Every time you make a choice that aligns with your new identity, that is a win.

    • Got a workout in, even if it was short? Win.
    • Chose a nutritious meal when you could have skipped it? Win.
    • Said “I am capable of change” instead of “I always fail”? Massive win.

    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: The Be, Do, Have Mindset in Action

    If you have been waiting to have the body you want before you act like a healthy person, it is time to flip the script.

    Be the kind of person who prioritises their health.
    Do the things that person would do.
    Have the results as a natural consequence.

    Because the truth is, you do not have to wait to be the person you want to be. You can start acting like them today. And when you do, the results will come.

    Now, tell me—what is one small way you are going to start being that person today? Let’s hear it.

    📌 Pin this for later! ⬇

    be do have mindset

    Further Reading

    • Positive Correlation with Exercise Frequency: Individuals with a growth mindset about fitness are more likely to engage in regular physical exercise. This relationship is mediated by higher self-efficacy and the value they place on fitness (Orvidas, Burnette, & Russell, 2018).
    • Impact on Exercise Efficacy: Growth mindsets about fitness lead to increased exercise intentions and improved perceptions of exercise efficacy and value, though direct manipulation of mindsets may not always predict immediate changes in exercise behaviour (Orvidas, Burnette, & Russell, 2018).
    • Adaptability and Positive Emotions: Growth mindsets foster adaptability, which in turn enhances positive learning emotions, self-concept, and self-efficacy while reducing anxiety (Zarrinabadi et al., 2021).
    • Overall Benefits: Growth mindsets are associated with better mental health, resilience, and well-being, helping individuals to better manage stress and overcome challenges in various aspects of life, including health and fitness (Haimovitz, 2019).
  • Nutrition, Weight Loss

    Wholesome Foods For A Happy And Sustainable Weight Loss

    Introduction

    Hey there! Welcome, or welcome back! If you’ve ever found yourself frustrated with yo-yo dieting or restrictive weight loss plans, you’re not alone! True, sustainable weight loss is all about making gradual, lasting changes that you can stick with for a long time, and have them become part of your life. It’s not about depriving yourself or jumping on the latest diet fad. Instead, it’s about embracing wholesome foods—minimally processed, nutrient-dense options.

    In this post, I want to explain more about sustainable weight loss and the role wholesome foods play in achieving long-term weight management. This includes practical tips for making these foods a regular part of your diet and some of my favourite recipes that prove healthy eating can be delicious!

    wholesome foods

    What Is Sustainable Weight Loss?

    Sustainable weight loss is about creating a healthy lifestyle that you can maintain over time, rather than quick fixes. It’s important because it focuses on long-term health benefits rather than short-term results. Unlike crash diets, which are all about fast results through extreme restriction or eliminating entire food groups, sustainable weight loss promotes steady progress with balanced eating and regular exercise.

    I know this firsthand from my own journey. When I decided to lose weight, I knew I needed a plan that I could stick with for the long haul. Over time, I lost over 80 pounds by making small, consistent changes to my diet and lifestyle.

    Instead of crash diets and extreme measures, I focused on wholesome foods—nutrient-dense, minimally processed options that fueled my body and kept me feeling full. This approach not only helped me lose weight but also improved my overall health, well-being and self-confidence.

    Crash diets and extreme measures might show quick results, but they often lead to muscle loss, nutritional deficiencies, and a slowed metabolism. Worse, they can create a cycle of weight loss and gain that’s tough on both your body and your mental health. This approach is not good for you in the long run.

    POSTS YOU MAY BE INTERESTED IN:

    weight loss plate

    Finding Balance with the 80/20 Rule

    One of the key lessons I learned during my weight loss journey is the importance of balance. Strict diets that ban your favourite foods can make you feel deprived and are hard to stick to. That’s why I started using the 80/20 rule, which played a huge role in my weight loss success.

    The 80/20 rule is simple: 80% of the time, you focus on eating nutritious, wholesome foods—like fruits, vegetables, proteins, whole grains, and healthy fats. These foods provide your body with the essential nutrients it needs to thrive, keeping you energised and satisfied. The other 20% of the time, you allow yourself to enjoy your favourite treats without guilt. This could be anything from a piece of chocolate cake to a burger with friends.

    This approach helps you find a healthy balance between nourishing your body and enjoying life’s pleasures. It stops you from feeling deprived and makes it easier to stick to your healthy eating habits in the long run. During my journey, I found that following the 80/20 rule allowed me to stay committed to my weight loss goals while still enjoying the foods I love.

    It turned healthy eating from a restrictive chore into a sustainable lifestyle.

    weight loss before and after wholesome foods

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

    What Makes a Food Wholesome?

    Wholesome foods are the cornerstone of a healthy diet, for both overall well-being and weight loss. But what exactly makes a food “wholesome”? In essence, wholesome foods are nutrient-dense, minimally processed, and as close to their natural state as possible.

    Defining Wholesome Foods

    Nutrient-Dense: Wholesome foods pack a lot of essential nutrients—like vitamins, minerals, and fibre—into each serving. Basically, you get more bang for your buck nutritionally, helping you get the most out of what you eat.

    Minimally Processed: The less processing a food undergoes, the more nutrients it retains. Minimally processed foods are free from unnecessary additives, preservatives, and artificial ingredients that can detract from their nutritional value.

    Natural: Wholesome foods come from nature, not a factory. They include fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

    wholesome foods market

    Key Characteristics of Wholesome Foods

    1. High in Vitamins and Minerals: Essential for maintaining bodily functions, vitamins and minerals boost your immune system, support growth and development, and help cells and organs do their jobs.
    2. Rich in Fibre: Fibre aids in digestion, helps control blood sugar levels, and keeps you feeling full longer, which is extra important when you are cutting calories. Foods like vegetables, fruits, legumes, and whole grains are good sources of fibre.
    3. Contains Healthy Fats: Not all fats are created equal. Healthy fats, found in avocados, nuts, seeds, and olive oil, are vital for brain health, hormone production, and satiety.
    4. Natural Sugars and Low in Added Sugars: Wholesome foods contain natural sugars that are accompanied by fibre and other nutrients, unlike added sugars that provide empty calories and can lead to weight gain and other health issues.

    Supporting Health and Weight Loss

    Incorporating wholesome foods into your diet supports overall health and weight loss in many ways:

    • Sustained Energy: Nutrient-dense foods provide steady, long-lasting energy without the crashes associated with processed foods.
    • Improved Satiety: Foods high in fibre and healthy fats help you feel full and satisfied, reducing the temptation to overeat.
    • Balanced Blood Sugar: Wholesome foods help maintain stable blood sugar levels, preventing the spikes and crashes that can lead to cravings and overeating.
    • Nutrient Sufficiency: By eating a variety of wholesome foods, you ensure your body gets all the essential nutrients it needs to function optimally, supporting metabolism and overall health.
    wholesome foods

    Key Wholesome Foods for Weight Loss

    Fruits and Vegetables

    Importance: Fruits and vegetables are high in fibre, vitamins, and minerals while being low in calories. This makes them great for weight loss, as they fill you up without adding too many calories.

    Examples: Leafy greens (spinach, kale), berries (strawberries, blueberries), apples, carrots, and broccoli.

    Incorporation Tips:

    • Smoothies: Blend spinach or kale with berries and a banana for a nutrient-packed smoothie.
    • Salads: Add a variety of veggies to your salads, including leafy greens, carrots, and bell peppers.
    • Stir-Fries: Incorporate broccoli, bell peppers, and other veggies into your stir-fries.

    Whole Grains

    Benefits: Whole grains retain their bran and germ, making them higher in fibre, vitamins, and minerals compared to refined grains. They help maintain steady energy levels and keep you full longer.

    Examples: Quinoa, brown rice, oats, and whole wheat.

    Incorporation Tips:

    • Breakfast: Start your day with oatmeal topped with fresh fruit and nuts.
    • Lunch/Dinner: Use quinoa or brown rice as a base for salads and bowls.

    Lean Proteins

    Role: Protein is essential for satiety and muscle maintenance. It helps keep you full and supports muscle repair and growth, which is important when you’re in a calorie deficit and losing weight.

    Examples: Chicken breast, fish, beans, lentils, and tofu.

    Incorporation Tips:

    • Grilled Chicken: Add grilled chicken breast to salads or wraps.
    • Fish: Enjoy baked or grilled fish with a side of veggies for dinner.
    • Beans and Lentils: Make soups or stews with beans and lentils.
    • Tofu: Stir-fry tofu with vegetables for a quick meal.

    Healthy Fats

    Importance: Healthy fats are vital for brain health, hormone production, and satiety. They also help absorb fat-soluble vitamins like A, D, E, and K.

    Examples: Avocados, nuts, seeds, and olive oil.

    Incorporation Tips:

    • Salads: Add avocado slices to your salads for a creamy texture.
    • Snacks: Enjoy a handful of nuts or seeds as a snack.
    • Cooking: Use olive oil for cooking and drizzling over vegetables.
    • Smoothies: Blend a tablespoon of chia seeds or flaxseeds into your smoothies.

    Dairy and Alternatives

    Choosing: Opt for low-fat and nutrient-rich dairy products to support your weight loss while getting essential nutrients like calcium and protein.

    Examples: Greek yoghurt, cottage cheese, almond milk, and soy products.

    Incorporation Tips:

    • Breakfast: Have Greek yoghurt with berries and a drizzle of honey for breakfast.
    • Snacks: Enjoy cottage cheese with sliced fruit or a sprinkle of nuts.
    • Smoothies: Use almond milk or soy milk as a base for your smoothies.
    wholesome foods sliced bread on brown wooden chopping board

    POSTS YOU MAY BE INTERESTED IN:

    Meal Planning with Wholesome Foods

    Meal planning is a game-changer when it comes to sustainable weight loss. It helps you make healthier choices, avoid last-minute convenient options, and stay on track with your goals. Here’s why it’s important and how you can create balanced meals with wholesome foods.

    Importance of Planning and Preparing Meals

    Consistency: Meal planning ensures you have a steady supply of meals, helping you stick to your healthy eating habits even when life gets busy.

    Portion Control: Preparing meals in advance allows you to portion out your food correctly, preventing overeating.

    Nutrient Balance: Planning helps you ensure your meals are well-balanced, providing the right mix of protein, carbohydrates, fats, and essential vitamins and minerals.

    Time and Money Savings: With a meal plan, you can buy groceries in bulk and prepare meals ahead of time, saving you both time and money.

    Tips for Creating Balanced Meals with Wholesome Foods

    1. Plan Ahead:

    • Set aside time each week to plan your meals and make a grocery list.
    • Choose recipes that are easy to prepare and incorporate a variety of wholesome foods.

    2. Focus on Balance:

    • Ensure each meal includes a source of lean protein, healthy fats, and fibre-rich carbohydrates.
    • Aim to fill half your plate with vegetables, a quarter with protein, and a quarter with whole grains.

    3. Batch Cooking:

    • Cook larger portions of meals and store leftovers for quick lunches or dinners throughout the week.
    • Prepare components like grains, proteins, and chopped vegetables in advance to save time on busy days.

    4. Healthy Snacks:

    • Plan for healthy snacks to keep you satisfied between meals and prevent unhealthy cravings.
    • Include options like fresh fruit, nuts, Greek yoghurt, and veggie sticks with hummus.

    5. Variety is Key:

    • Mix up your meals to avoid boredom and ensure you’re getting a wide range of nutrients.
    • Experiment with different wholesome foods and recipes each week.

    6. Use Simple Recipes:

    • Choose recipes with minimal ingredients and straightforward instructions to make meal prep less daunting.
    • Focus on meals that can be prepared in one pot or pan to reduce cleanup time.

    7. Stay Flexible:

    • Allow some flexibility in your meal plan to accommodate cravings or unexpected events.
    • The 80/20 rule can help you enjoy occasional treats without feeling guilty.
    80 20 eating

    Recipes with Wholesome Foods

    These are some of my favourite recipes that have helped me on my weight loss journey. They’re nutritious, filling, easy to prepare, and incorporate into your daily routine. I’ve linked to some of my go-to recipes online that you can try out. Enjoy!

    Breakfast

    Lunch

    Dinner

    Tips for Staying on Track

    Staying on track with your weight loss goals can seem challenging, but it doesn’t have to be! It’s all about finding what works for you and sticking with it. Here are some tips that helped me along my journey and can help you too:

    Mindful Eating Practices

    Pay Attention to Hunger Cues: Listen to your body. Eat when you’re truly hungry and stop when you’re satisfied. It’s easy to eat out of boredom or stress, but being mindful can make a big difference.

    Portion Sizes: Keeping an eye on portion sizes helped me a lot. Try using smaller plates and bowls to help control how much you eat.

    Slow Down: Eating slowly can help you realise when you’re full. Take your time, enjoy each bite, and savour the flavours. It made a big difference for me in avoiding overeating.

    Be Patient and Consistent

    Long-Term Success: Sustainable weight loss is a marathon, not a sprint. Be patient with yourself. Progress can be slow, but every small step counts. That’s why it’s so important to learn ways to enjoy the journey!

    Setting Realistic Goals: Set small, achievable goals to keep yourself motivated. Celebrate your progress, no matter how small.

    Staying Positive: Focus on your positive changes and how they improve your health. Remember, it’s about the journey and enjoying the process.

    wholesome foods

    POSTS YOU MAY BE INTERESTED IN:

    Wholesome Foods For A Happy And Sustainable Weight Loss: Conclusion

    Starting a sustainable weight loss journey can be both rewarding and challenging, but it’s all about making small, lasting changes that fit into your lifestyle. By focusing on wholesome foods—those nutrient-dense, minimally processed foods —you can create a balanced diet that supports your health and helps you achieve your weight loss goals.

    But remember to treat yourself! Allowing room for your favourite treats is important for maintaining a healthy relationship with food and stops you from feeling deprived. The 80/20 rule is a perfect way to strike this balance—80% of the time, focus on wholesome foods, and 20% of the time, enjoy your favourite snacks or desserts without guilt.

    Ready to start your journey to sustainable weight loss? Start by incorporating some of these wholesome foods into your daily routine and see the difference they can make. Try out the recipes I’ve linked and let me know which ones become your favorites!

    I’d love to hear about your progress and any tips you’ve discovered along the way. Share your experiences and favourite recipes in the comments below. Don’t forget to subscribe to my blog for more tips and inspiration to keep you motivated on your path to a healthier, happier you.

  • Habits, Uncategorized

    15 Good Habits for a Healthier Life

    Introduction

    Hey there! Welcome, or welcome back! Today we’re talking about habits. Have you ever felt like you wanted to make healthier choices but weren’t sure where to start? Trust me, I get it! It can be overwhelming trying to figure out the best habits to adopt for a healthier lifestyle. That’s exactly why I’ve put together this post. Today, I’m going to cover “15 Good Habits” that can help you transform your life.

    Having been on my health journey, losing over 80lbs, I learned how powerful small habits can be. They’ve helped me manage my weight, reduce stress, and boost my overall well-being. And the best part? You can start introducing even the smallest habits today and see the benefits in no time.

    Running a healthier life is for everyone, and you deserve to feel amazing. So, let’s get started with ’15 Good Habits for a Healthier Life’!

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    15 Good Habits

    Introducing These 15 Good Habits To Your Life

    Before beginning to introduce any of these 15 good habits, let’s talk about something important: the tendency to want to do everything at once. I get it—when you’re motivated to make a change, it’s tempting to try and overhaul your entire lifestyle overnight. But, introducing too many habits at once can be overwhelming and unsustainable.

    It’s natural to feel inclined toward an all-or-nothing approach, but real, lasting change comes from taking small, manageable steps. Instead of trying to implement all 15 good habits right away, start with just one or two. Focus on incorporating these into your daily routine until they become second nature and once you’re comfortable, gradually add more habits.

    This approach helps you build a strong foundation and increases your chances of success. It also prevents burnout and makes the process more enjoyable. Remember, creating a healthier lifestyle is a marathon, not a sprint. Patience and consistency are key.

    So, as you read through these habits, think about which ones resonate with you the most and start there.

    woman smiling while cooking

    Habit 1: Drink More Water

    I know, I know – this isn’t a groundbreaking recommendation. But staying hydrated is one of the simplest yet most powerful habits you can add to your life.

    Water is essential for nearly every function in your body, from keeping your skin glowing to helping your organs work efficiently. So, when you’re well-hydrated, your body can perform at its best and means you’ll feel more energetic and focused.

    Tips for increasing water intake:

    • Carry a Water Bottle: Always have a water bottle with you, whether you’re at work, in the car, or at the gym. This makes it convenient to sip throughout the day.
    • Set Reminders: Use your phone or an app to remind you to drink water at regular intervals. Sometimes, we just need a little nudge to remember.
    • Infuse Your Water: If plain water feels boring, try adding natural flavours like slices of lemon, or squash.
    • Start Your Day with Water: Make it a habit to drink a glass of water first thing in the morning. It helps rehydrate your body after a night of sleep.
    • Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, like
    • watermelon, cucumbers, and oranges, into your diet.
    15 good habits

    Habit 2: Get Enough Sleep

    Getting enough sleep helps your body repair itself, lets your brain process all the stuff from the day, and therefore gives you the energy you need to tackle tomorrow.

    Here are some easy tips to help you sleep better:

    • Set a Sleep Schedule: Try to go to bed and wake up at the same time every day. Your body loves a routine!
    • Wind Down Before Bed: Do something relaxing like reading or taking a warm bath to help you unwind.
    • Ditch the Screens: Turn off your phone, tablet, or TV at least an hour before bed. The blue light messes with your sleep.
    • Make Your Bedroom Cosy: Keep it cool, dark, and quiet, and make sure your bed is comfy.
    • Watch What You Eat and Drink: Avoid big meals, caffeine, and alcohol close to bedtime—they can mess with your sleep.

    Habit 3: Incorporate Physical Activity

    Exercise boosts your energy, helps manage weight, and keeps your heart healthy. Plus, it’s amazing for lifting your mood.

    Here are some fun and easy ways to get more active:

    • Find What You Love: Whether it’s dancing, hiking, cycling, or yoga, choose activities you enjoy so it doesn’t feel like a chore.
    • Start Small: If you’re new to exercise, start with short sessions. Even a 10-minute walk can make a difference.
    • Make it Social: Grab a friend or join a class. Working out with others can make it more fun and keep you motivated.
    • Sneak in Activity: Take the stairs, park further away, or do a quick workout during TV commercials. Little things add up!
    • Set Goals: Aim for at least 30 minutes of moderate exercise most days. Setting goals can help you stay on track and see your progress.

    POSTS YOU MAY BE INTERESTED IN:

    Habit 4: Practice Mindfulness and Meditation

    Practising mindfulness and meditation can do amazing things for your mental health. It helps reduce stress, improve focus, and make you feel more connected to the present moment.

    Here are some simple ways to get started:

    • Start Small: Begin with just a few minutes of meditation each day. Even 3-5 minutes can make a big difference.
    • Find a Quiet Spot: Choose a peaceful place where you won’t be disturbed. It could be a cosy corner of your home or a quiet park.
    • Focus on Your Breathing: Pay attention to your breath. Inhale deeply, exhale slowly, and let your mind calm down.
    • Use Guided Meditations: There are plenty of apps and online videos that can guide you through meditation if you’re not sure where to start.
    • Be Consistent: Try to practice at the same time every day to build a habit. It could be in the morning to start your day or at night to wind down.
    15 good habits

    Habit 5: Eat a Balanced Diet

    Alright, let’s talk food! Eating a balanced diet is key to feeling your best and staying healthy. It’s all about giving your body the nutrients it needs to function well, keep your energy up, and maintain a healthy weight.

    Here are some tips for eating a balanced diet:

    • Mix it Up: Include a variety of foods in your meals—fruits, veggies, whole grains, lean proteins, and healthy fats. Variety ensures you get a wide range of nutrients.
    • Portion Control: Pay attention to portion sizes. It’s easy to overeat, even healthy foods, so be mindful of how much you’re putting on your plate.

    POSTS YOU MAY BE INTERESTED IN:

    Habit 6: Plan Your Meals

    Taking the time to plan your meals can simplify your life, save you money, and help you eat healthier. It’s all about being prepared and making intentional choices.

    Here’s how to get started with meal planning:

    • Pick a Planning Day: Choose one day a week to plan your meals. This helps you stay organised and ensures you have all the ingredients you need.
    • Create a Menu: Decide what you’ll eat for each meal and make a menu. Include a variety of foods to keep your meals interesting and nutritious.
    • Make a Shopping List: Write down everything you need for the week. Having a list helps you avoid unnecessary purchases and keeps you focused on healthy options.
    • Prep in Advance: Spend some time prepping ingredients or even entire meals.
    • Use Leftovers: Plan meals that can be turned into leftovers for the next day, therefore, this saves time and reduces food waste. One of my favourite meals to make is these Leftover Roast Chicken Tacos the day after a Sunday roast.

    Habit 7: Create a Morning Routine

    Starting your day with a solid morning routine can set the tone for a productive and positive day. A good morning routine helps you feel organised, reduces stress, and boosts your overall well-being.

    Here are some tips to create a morning routine that works for you:

    • Wake Up at the Same Time: Try to wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and makes it easier to get up in the morning.
    • Move Your Body: Incorporate some form of physical activity into your morning. It could be a quick workout, a yoga session, or even a brisk walk. This boosts your energy and mood for the rest of the day.
    • Eat a Healthy Breakfast: Fuel your body with a nutritious breakfast. Include a mix of protein, healthy fats, and whole grains to keep you satisfied and energised.
    • Plan Your Day: Take a few minutes to plan your day. Write down your tasks and goals to stay organised and focused. This helps reduce stress and improves productivity.
    morning routine

    Habit 8: Limit Screen Time

    Limiting screen time can improve your physical and mental health, enhance your productivity, and help you reconnect with the real world.

    Here are some tips to help you cut back on screen time:

    • Set Screen-Free Zones: Designate certain areas of your home, like the dining room or bedroom, as screen-free zones to encourage more face-to-face interactions and better sleep.
    • Schedule Breaks: Use the 20-20-20 rule to reduce eye strain—every 20 minutes, take a 20-second break to look at something 20 feet away. It gives your eyes a needed rest.
    • Unplug Before Bed: Turn off screens at least an hour before bedtime. The blue light from devices can interfere with your sleep, so read a book or do a relaxing activity instead.
    • Track Your Screen Time: Use apps or built-in phone features to monitor how much time you’re spending on screens. This can help you become more aware and make conscious changes.
    • Engage in Other Activities: Find hobbies or activities that don’t involve screens, such as reading, crocheting, and board games. These can be more fulfilling and better for your health.
    • Limit Social Media: Set specific times for checking social media and stick to them. Consider removing apps from your phone to reduce the temptation to mindlessly scroll.

    Habit 9: Stay Organised

    Having ADHD, staying organised hasn’t always been easy for me but finding systems that work for you will make your life run smoother and help reduce stress. So, when your space and schedule are in order, you can focus better and feel more in control.

    Here are some tips to help you stay organised:

    • Declutter Regularly: Spend a few minutes each day tidying up. Add it to your morning routine if it’s something you want to get out of the way. Getting rid of unnecessary items can make your space feel more open and calm.
    • Use a Planner: Keep track of your tasks, appointments, and goals in a planner. Whether it’s digital or paper, having a place to write things down can help you stay on top of your responsibilities. I use the app Housy, which lets me add recurring tasks by room, and sets priority levels.
    • Plan Your Week: At the start of each week, take a few minutes to plan out your schedule. Look at your appointments, deadlines, and goals to ensure you’re prepared for what’s ahead.
    • Designate Spaces: Give everything a home. Assign specific places for your keys, mail, and other frequently used items so you always know where to find them. I’m a big fan of storage boxes and baskets, a place where I can just throw items in!
    15 good habits

    Habit 10: Practice Gratitude

    Practising gratitude can change your outlook on life and improve your happiness. It’s all about focusing on the positive aspects of your life and appreciating what you have.

    Here are some simple ways to practice gratitude:

    • Keep a Gratitude Journal: Write down three things you’re grateful for each day. They can be big or small—what matters is acknowledging the good in your life.
    • Express Thanks: Take the time to thank people in your life. Whether it’s a quick text, a handwritten note, or a heartfelt conversation, expressing gratitude strengthens your relationships.
    • Mindful Moments: Spend a few moments each day reflecting on what you’re grateful for. It can be during your morning coffee, a walk outside, or before you go to bed.
    • Gratitude Jar: Start a gratitude jar with your family. Write down things you’re grateful for on small pieces of paper and add them to the jar. At the end of the month or year, read them together.
    • Positive Affirmations: Begin your day with positive affirmations. Remind yourself of the things you appreciate about your life, your abilities, and your journey.

    Habit 11: Set Achievable Goals

    Having achievable goals is a great way to make progress and stay motivated. Therefore, having clear, realistic goals gives you direction and a sense of purpose, helping you focus on what truly matters.

    Here are some tips to set and achieve your goals:

    • Be Specific: Define your goals clearly. Instead of saying, “I want to be healthier,” say, “I want to walk 30 minutes a day, five times a week.”
    • Break It Down: Divide larger goals into smaller, manageable steps. This makes them less overwhelming and easier to tackle.
    • Set a Timeline: Give yourself a deadline to stay on track. Having a timeframe helps you stay focused and motivated.
    • Write It Down: Document your goals and track your progress. Seeing your achievements on paper can boost your motivation and help you stay committed.
    • Stay Flexible: Be prepared to adjust your goals if needed. Life happens, and being adaptable can help you stay on course without getting discouraged.
    • Celebrate Milestones: Acknowledge and celebrate your progress along the way. Rewarding yourself for small achievements keeps you motivated and positive.

    POSTS YOU MAY BE INTERESTED IN:

    Habit 12: Limit Processed Foods

    Cutting back on processed foods can significantly improve your health and well-being. Processed foods shouldn’t be completely cut out of your diet, we all need balance! But processed foods often contain added sugars, unhealthy fats, and preservatives that aren’t good for your body. So focusing on whole, natural foods is a great way to ensure you’re getting the nutrients you need.

    Here are some tips to help you limit processed foods:

    • Read Labels: Check the ingredient list on packaged foods. If you see a long list of ingredients, especially ones you can’t pronounce, it’s probably highly processed.
    • Cook at Home: Preparing meals at home gives you control over what goes into your food. You can use fresh ingredients and avoid unnecessary additives.
    • Snack Smart: Choose whole food snacks like fruits, nuts, yoghurt, or veggies instead of processed snacks like crisps or sweets.

    Habit 13: Take Time for Yourself

    Taking time for yourself is so important for your mental and emotional well-being. It’s easy to get caught up in the hustle and bustle of daily life, so carving out some “me time” can help you recharge and stay balanced.

    Here are some ways to make sure you’re taking time for yourself:

    • Schedule It: Just like any other important appointment, schedule time for yourself in your calendar. Treat it as non-negotiable.
    • Find Your Passion: Engage in activities you love, whether it’s reading, painting, gardening, or playing an instrument. Doing something enjoyable can help you relax and unwind.
    • Practice Self-Care: Self-care can be anything that makes you feel good—taking a bubble bath, going for a walk, meditating, or even just sitting quietly with a cup of tea.
    • Unplug: Disconnect from your devices for a bit. Turn off notifications, put your phone on aeroplane mode, and enjoy some screen-free time.
    • Set Boundaries: Learn to say no to commitments that drain your energy. It’s important to set boundaries to protect your time and well-being.
    • Reflect and Journal: Spend some time reflecting on your day or writing in a journal. This can help you process your thoughts and feelings, providing mental clarity and relief.

    Habit 14: Spend Time Outdoors

    Spending time outdoors is so good for you and something I try to make non-negotiable everyday. Fresh air, sunlight, and nature can do wonders for your well-being, consequently helping you feel more relaxed, energised, and connected to the world.

    Here are some ways to incorporate more outdoor time into your routine:

    • Take a Daily Walk: Make it a habit to take a walk outside each day, whether it’s around your neighbourhood, in a park, or along a nature trail. Walking is great exercise and allows you to enjoy the beauty of nature.
    • Exercise Outside: Try doing your workouts outside instead of at the gym. Running, cycling, yoga, or even strength training can be done in a park or backyard.
    • Have Outdoor Meals: If the weather is nice, eat your meals outside. Whether it’s a picnic in the park or just lunch on your patio, dining al fresco can be a refreshing change.
    • Garden: Gardening is a rewarding way to spend time outdoors. It’s a great form of physical activity and can be incredibly satisfying as you watch your plants grow.
    • Explore New Places: Make it a goal to visit new outdoor locations, like hiking trails, beaches, or nature reserves. Exploring different environments keeps things interesting and can be a fun adventure.

    Habit 15: Maintain Social Connections

    Building and maintaining social connections is vital for your mental and emotional well-being. Strong relationships provide support, enhance happiness, and help you cope with life’s challenges.

    Here are some ways to nurture your social connections:

    • Stay in Touch: Regularly reach out to friends and family through calls, texts, or social media. Even a quick message can strengthen your bond.
    • Schedule Regular Meet-Ups: Plan regular get-togethers with friends or family, whether it’s a weekly dinner, a monthly coffee date, or a virtual hangout.
    • Join Groups or Clubs: Engage in activities or hobbies that interest you and join groups or clubs related to those interests. This is a great way to meet new people and build connections.
    • Be Present: When you’re with friends or family, be fully present. Put away your phone, listen actively, and engage in meaningful conversations.
    • Volunteer: Volunteering is a wonderful way to meet new people and make a positive impact in your community. It can also give you a sense of purpose and fulfilment.
    • Offer Support: Be there for others. Offering support and being a good listener can strengthen your relationships and provide mutual benefits.

    15 Good Habits: Conclusion

    Incorporating good habits into your daily routine is the foundation of a healthier, happier life. Each of these 15 good habits can make a significant impact on your mental and physical health.

    Remember, it’s all about making small, sustainable changes that you can stick with over the long term. Again, you don’t have to implement all these habits at once. So, as you read through these ’15 Good Habits’ choose one or two that resonate with you, and gradually add more as you become comfortable.

    Creating a healthier lifestyle is a journey, not a destination. So celebrate your progress, no matter how small, and be kind to yourself along the way. By committing to these healthy habits, you’re investing in your future self and paving the way for a more vibrant, balanced, and fulfilling life.

    Have you enjoyed the post ’15 Good Habits for a Healthier Life’? Leave me a comment below with the habits that resonated most with you and why!

  • Goals, Habits

    Types of Goals: Outcome, Performance, and Process Goals

    • Comments Off on Types of Goals: Outcome, Performance, and Process Goals
    • by

    Introduction

    Welcome back to our little corner of the internet, where we chat about all things health, fitness, and wellness. I’m so glad you’re here! To start, have you ever set a goal but felt lost on how to achieve it? Trust me, I’ve been there too! It can be so frustrating to have a big dream but not know the steps to make it a reality. Therefore, today, I want to talk about something important that can make a huge difference in your journey towards sustainable weight loss, health, and overall wellness: setting the right types of goals. You see, not all goals are created equal. There are outcome goals, performance goals, and process goals, and each plays a unique role in helping you reach your destination.

    Understanding these different types of goals and how to use them can be a game-changer. By the end, you’ll have a clearer picture of how to structure your goals to not only set yourself up for success but also to enjoy the journey along the way.

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    Outcome Goals

    Outcome goals focus on the end result. For instance, you might aim to lose 20 pounds or run a marathon. These goals are clear and specific. They give you a target to aim for and a reason to keep pushing forward.

    Why They Are Important

    Outcome goals are important because they give you direction. Specifically, they help you visualise your end destination. This clarity can motivate you and keep you focused. Knowing exactly what you want to achieve will encourage you to take consistent action. Setting specific outcome goals can significantly improve physical activity, weight management, and other health behaviours. (Yumpu)​

    Examples in Health and Fitness

    In terms of weight loss, an outcome goal could be, “I want to lose 20 pounds.” This is a clear and measurable target. In fitness, you might say, “I want to run a marathon.” thus, this gives you a concrete challenge to prepare for.

    To succeed, you need the right kind of goals. Check out Setting Goals and Crushing Them for strategies that work.

    POSTS YOU MAY BE INTERESTED IN:

    types of goals

    Pros and Cons

    Benefits:
    Outcome goals offer motivation. They give you a clear target to aim for. As a result, this can be very inspiring and keep you committed to your journey.

    Potential Downsides:
    Outcome goals can feel distant. In other words, the end result might seem far away, making the goal feel overwhelming at times. This can be discouraging if progress seems slow.

    Performance Goals

    Performance goals focus on achieving specific standards. For example, you might want to run a 10-minute mile. Unlike outcome goals, these goals are about your performance, not just the end result. They measure how well you do something.

    How They Differ from Outcome Goals

    Performance goals are different from outcome goals as they break down the bigger picture into manageable pieces. While an outcome goal targets the end result, a performance goal targets the steps you take to get there. Therefore, this makes them more actionable and often easier to track.

    performance goals

    Examples in Health and Fitness

    For weight loss, a performance goal could be, “I will lose 1 pound per week.” This sets a clear, measurable standard for your progress. In fitness, you might set a goal like, “I will improve my squat by 20 pounds in 3 months.” Hence, this gives you a specific performance target to work towards.

    POSTS YOU MAY BE INTERESTED IN:

    Pros and Cons

    Benefits:
    Performance goals are more controllable. They focus on what you can do, making them less dependent on external factors. As a result, this can make them feel more achievable and keep you motivated. Setting performance goals significantly enhances the intention-health-behavior relationship (Conner et al., 2016).

    Potential Downsides:
    Performance goals can still be affected by factors beyond your control. Things like illness, injuries, or unexpected events can impact your ability to meet these goals. Nonetheless, with the right mindset, you can adjust and keep moving forward.

    Weight loss goals need to be specific and actionable. Learn more about goal-setting in Smart Weight Loss Goals.

    Process Goals

    Process goals focus on the actions you take. For instance, going to the gym three times a week. These goals are all about what you do, day in and day out. They help you stay consistent and build healthy habits.

    Their Role in Building Habits and Consistency

    Process goals are important for creating lasting change. By focusing on daily actions, you build routines that become second nature. Ultimately, this consistency is key to achieving your bigger goals. Over time, these small actions add up to BIG progress.

    Examples in Health and Fitness

    For weight loss, a process goal could be, “I will track my food intake daily.” This action helps you stay mindful of your eating habits. In fitness, you might set a goal like, “I will follow a workout plan five days a week.” This keeps you committed to your exercise routine. You can use a fitness tracker to keep all your goals in one place, I use this Fitbit Luxe – which I love because it also looks like jewellery!

    outcome goals

    Pros and Cons

    Benefits:
    Process goals are fully controllable. You decide to take these actions every day. This control helps you build sustainable habits that support your long-term goals. Moreover, process goals, such as going to the gym regularly, help in forming habits and improving exercise frequency and fitness levels (Prestwich et al., 2003).

    Potential Downsides:
    Process goals may seem less exciting. They require discipline and can feel repetitive. However, sticking with them is crucial for long-term success.

    POSTS YOU MAY BE INTERESTED IN:

    How to Combine All Three Types of Goals

    Effective goal setting involves adjusting between these different types of goals (Wrosch et al., 2013). Each type of goal plays a unique role in your journey. Outcome goals give you a clear target. Performance goals break that target into manageable steps. Process goals focus on the daily actions that ultimately lead to those steps.

    types of goals

    Let’s look at an example plan:

    • Outcome goal: Lose 20 pounds in 6 months.
    • Performance goal: Lose 1 pound per week.
    • Process goal: Exercise for 30 minutes, 5 times a week, and track daily food intake.

    As a result, this ensures you have a clear end goal, measurable steps, and daily actions to keep you on track.

    Tips for Successful Goal Setting

    Start small and build up.
    First, start small and build up. Initially, begin with small, achievable goals. As you gain confidence, gradually increase your targets. In this way, you prevent overwhelm and it keeps you motivated.

    Be flexible and adjust as needed.
    Life happens and sometimes plans change. Be ready to adjust your goals if necessary. Indeed, flexibility helps you stay on track without feeling discouraged.

    Celebrate small wins to stay motivated.
    Take time to celebrate your progress, no matter how small. Recognising your achievements keeps you motivated and reminds you that you’re moving forward.

    Consistency turns goals into results. Discover why small habits matter in The Importance of Consistency.

    Types of Goals: Conclusion

    Outcome goals give you a clear target to aim for. Performance goals break that target into manageable steps. Process goals focus on daily actions to keep you moving forward. Altogether, all 3 types of goals create a well-rounded plan for reaching your health and fitness goals.

    Start setting your own goals today! Remember, achieving sustainable weight loss, health, and wellness is a journey, not a race. Take it one step at a time. Be patient with yourself. Celebrate each small win and keep pushing forward. You’ve got this!

    I’d love to hear from you! What goals are you setting for yourself? Share them in the comments below. Don’t forget to subscribe to the blog for more tips and support.

    Final Note

    Thank you so much for joining me on this journey to better health and wellness and I hope you found these tips on setting goals helpful and inspiring. Remember, you’re not alone in this. We’re in it together, cheering each other on every step of the way.

    Wishing you all the best in your journey. Stay positive, stay motivated, and enjoy the journey. You’ve got this!

    Warmly, Brooke

  • Nutrition

    How to Stop Thinking About Food: Stop Obsessing, Start Enjoying!

    Do you ever feel like food is running your life? You know, those days when you can’t stop thinking about your next meal, and somehow you’ve planned dinner before breakfast is even over?

    Or maybe you’re caught in that guilt cycle – eat something you ‘shouldn’t,’ then spend the rest of the day obsessing over it. Been there, done that. It’s exhausting, isn’t it?

    Here’s the thing: constantly thinking about food, feeling guilty, or turning to snacks when life gets a bit too much isn’t just about hunger.

    It’s a sign that something deeper might be going on, and I get it.

    I used to live in this all-or-nothing mindset, obsessing over every bite, only to fall into a binge-restrict cycle that took over my life.

    But what if I told you that breaking free from food obsession is possible? It’s not just about what you eat but understanding why you’re thinking about food 24/7.

    In this post, we’ll dive into how to stop obsessing over food, and I’ll share what helped me break the cycle and finally make peace with eating.

    So, in this post, I’ll discuss:

    • Understanding food obsession and why it happens
    • How to recognise your triggers and stop emotional eating
    • Developing mindful eating habits to slow down and savour food
    • Finding healthy distractions to break the focus on food
    • Creating a balanced eating plan to stop overthinking your meals
    • When to seek professional help and build a support system

    Ready to start? Let’s go!

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    how to stop thinking about food

    Understanding Food Obsession

    Let’s be real.

    Food obsession isn’t just about loving food. It’s that constant buzzing in the back of your mind – planning meals, feeling guilty about what you’ve eaten, or using food as a crutch when emotions get overwhelming.

    I know this game well. I used to live in the “all or nothing” world – either I was 100% on track or completely off the rails, and trust me, either way, my brain was consumed with food.

    The guilt, the overthinking, and the endless cycle – sound familiar?

    Why Do People Become Obsessed with Food?

    There are so many reasons why we might fixate on food:

    Stress and anxiety: That lovely comfort of a snack when life’s too much.

    Emotional distress: We’ve all used food to cope with our feelings (hello, how to stop emotional eating).

    Boredom: Nothing to do? Oh, let’s just eat.

    Societal pressure: Media telling us how we should look – no wonder we’re obsessed!

    Dieting: Restrict yourself too much and your brain goes into survival mode – food becomes the only thing you can think about.

    Nutritional deficiencies: Sometimes, your body’s just crying out for what it’s not getting.

    how to stop thinking about food

    How Food Obsession Affects Physical and Mental Health

    This kind of obsession isn’t doing anyone any favours.

    Physically, it can lead to unhealthy eating patterns, weight swings, and nutrient deficiencies. Mentally? It’s draining.

    It causes anxiety, depression, and makes you miss out on all the joyful moments of life because you’re too busy worrying about your next snack.

    Trust me, recognising this cycle is the first step to breaking free.

    Constantly switching between dieting and counting calories can lead to frustration. Learn about the downsides of calorie counting in The Downside of Calorie Counting.

    POSTS YOU MAY BE INTERESTED IN:

    Step 1: Identify the Triggers

    The first key to figuring out how to stop obsessing over food is pinpointing your triggers.

    For me, it was stress and boredom.

    I’d grab snacks when I felt overwhelmed or just had nothing else to do. And the guilt? That would just push me to restrict food even more, only to end up binging later.

    It’s a vicious cycle, but here’s the good news: once you know your triggers, you can start to break free from them.

    How to Recognise Your Own Triggers

    Think about it. When do you find yourself obsessing over food the most? After a stressful day at work? On a lonely weekend?

    Once you pinpoint those moments, you can begin to understand why you turn to food.

    emotional eating true hunger

    Step 2: Develop Mindful Eating Habits

    What is Mindful Eating?

    If you’ve never tried mindful eating, now’s the time.

    It’s all about slowing down, being present, and actually enjoying your food. When you take the time to savour each bite, you not only enjoy your meals more, but you’re also more likely to notice when you’re full.

    This was a game changer for me and helped me stop those food cravings dead in their tracks.

    Techniques for Mindful Eating

    • Slow down: Seriously, eat like you’ve got all the time in the world.
    • Savour it: Notice every flavour, texture, and smell.
    • Eliminate distractions: No TV, no phone – just you and your plate.

    Benefits of Mindful Eating

    Not only does this approach improve digestion, but it also helps you feel satisfied, reducing the urge to snack mindlessly.

    And the best part?

    It helps stop overeating by making eating a purposeful and pleasurable experience rather than a mindless habit.

    Reverse dieting can be a great way to stabilise your progress after a long period of dieting. Check out my full guide in Reverse Dieting 101.

    mindful eating how to stop thinking about food

    Step 3: Find Healthy Distractions

    We’re all guilty of reaching for food when we’re bored or stressed. But let me tell you, there are much better ways to keep your mind occupied.

    For me, it’s all about cosy activities – crocheting, adult colouring books, or going for a brisk walk.

    These hobbies don’t just distract you; they engage your mind and keep those pesky food cravings at bay.

    Physical Activities and Hobbies

    • Get moving: A quick workout or even a stroll works wonders.
    • Hobbies: Crocheting, gaming, or even reading a book can keep your brain busy.

    Mental Engagement

    • Read, learn, create: Challenge your brain with something that keeps your hands and mind occupied – it’s a great way to avoid mindless snacking and beat hedonic eating.

    Social Connections: Spending Time with Friends and Family

    • Spend time with loved ones. Socialising can be a great distraction from food obsession. Plan outings, have game nights, or simply enjoy a conversation.

    POSTS YOU MAY BE INTERESTED IN:

    how to stop thinking about food

    Step 4: Create a Balanced Eating Plan

    This one’s key, folks.

    You need to make sure you’re eating enough – and eating well. When you don’t give your body what it needs, it’s no wonder you end up obsessing over food.

    Eating balanced, satisfying meals helps stabilise hunger, gives you energy, and keeps those cravings in check.

    Plus, I’ve found that when I don’t restrict myself, I’m far less likely to suffer from food guilt or binge later on.

    Make Sure You’re Eating Enough

    Skipping meals or not eating enough can lead to increased food obsession and cravings.

    Make sure your meals are satisfying and provide the energy you need throughout the day.

    Eating balanced, regular meals helps stabilise your hunger and reduces the urge to overeat later.

    Step 5: Seek Professional Help

    Sometimes, overcoming food obsession requires professional help.

    If you find that food thoughts dominate your daily life, or if you’re struggling with disordered eating habits, it’s time to seek assistance.

    Therefore, don’t hesitate to reach out if you feel overwhelmed, anxious, or depressed about your relationship with food.

    help for eating

    Step 6: Practice Self-Compassion and Patience

    Change doesn’t happen overnight. It’s important to be kind to yourself throughout this journey.

    Setbacks are a natural part of the process.

    However, self-compassion helps you stay motivated and reduces feelings of guilt or frustration.

    Remember, every step forward, no matter how small, is progress.

    Positive Affirmations, Self-Care Routines

    Practicing self-compassion involves being gentle with yourself.

    For example, start with positive affirmations. Remind yourself daily that you are worthy and capable of change.

    Establish mindful eating routines that make you feel good, like reading, doing one of your hobbies, or spending time outdoors.

    It’s important to focus on body fat loss, not just the number on the scale. Learn how to measure your progress effectively in Weight Loss vs. Body Fat Loss.

    self care

    How to Stop Thinking About Food: Conclusion

    Breaking the cycle of food obsession is challenging, but it’s definitely achievable.

    Remember, every small step you take brings you closer to a healthier, more balanced life.

    Persistence is key, and support is always available, whether from professionals, loved ones, or communities facing similar struggles.

    You have the strength to make this change.

    Don’t wait to start your journey and learn how to stop thinking about food today by identifying one trigger or trying a mindful eating exercise.

    Every action counts and brings you closer to breaking free from food obsession.

    Embrace this journey with confidence and self-love, and take that first step toward a healthier, happier you.

    How to Stop Thinking About Food: Additional Resources

    Books and Articles

    Apps and Tools

    • Calm: An app that offers guided meditations, courses and mindfulness.
    • Recovery Record: An app designed for people dealing with eating disorders, providing support and tracking progress.

    Support Groups and Hotlines

    • Beat – The UK’s leading eating disorder charity offers support groups and resources for those struggling with eating disorders. Website: beat – Phone: 0808 801 0677
    • Overeaters Anonymous Great Britain – A fellowship of individuals who share their experiences and support each other in overcoming compulsive eating. Website: oagb
    • Mind – Provides support groups and local services for various mental health issues, including food-related concerns. Website: mind – Phone: 0300 123 3393.
    • Samaritans – Provides confidential support for people experiencing feelings of distress or despair. Phone: 116 123. Website: samaritans
  • Fitness

    Workout Burnout: How To Find Joy and Balance

    Introduction

    Feeling drained before, during, or after workouts? Losing motivation to hit the gym or go for a run? These are all signs that you might be experiencing workout burnout. Finding joy and balance in our exercise routines is essential for our overall well-being. In this post, I want to talk about what workout burnout looks like, what causes it, and most importantly, how to overcome it. As well as how important it is to find an exercise you enjoy and provide tips for finding balance and kickstarting or reigniting your love for movement.

    workout burnout

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

    What Is Workout Burnout?

    Workout burnout isn’t just feeling tired after an intense session—it’s a state where exercise becomes a burden rather than a source of energy and joy. It’s when the passion for fitness fizzles out, and the gym feels more like a chore.

    It doesn’t happen out of nowhere. It often stems from overtraining, pushing yourself too hard without enough rest, or sticking to the same routine for too long.

    Common Signs of Workout Burnout

    • Constant fatigue and lack of energy, even after resting
    • Less or no motivation to exercise or reluctance to engage in workouts
    • Feeling irritable, moody, or easily frustrated during or after exercise
    • Experiencing frequent muscle soreness or lingering pain that doesn’t improve with rest
    • Plateauing or regressing in fitness progress even with consistent training
    • Difficulty concentrating or experiencing brain fog during workouts
    • Developing negative attitudes or thoughts towards exercise, like feeling overwhelmed or disinterested
    • Experiencing disruptions in sleep patterns or insomnia related to exercise stress
    • Loss of enjoyment or fulfilment in activities that you used to enjoy
    woman walking on pathway during daytime

    The consequences of workout burnout go further than just exercise performance, affecting many different parts of your health and well-being. Physically, it can lead to injuries. Mentally, it can contribute towards anxiety and depression*.

    *It is important to seek help if you’re struggling mentally for any reason.

    Types of mental health problems (External link)

    The Importance of Joy in Exercise

    When exercise feels like a fun experience rather than a chore, motivation comes naturally. You’re more likely to stick to your routine when you genuinely enjoy it. Joy fuels consistency, turning exercise into a habit rather than a task to check off your list.

    Enjoyable exercise releases endorphins, the body’s natural mood boosters, leaving you feeling happier and more content. It also creates a more positive mindset, reducing stress and anxiety levels while potentially improving your self-esteem and confidence.

    Joy in exercise varies from person to person. For some, it might be a dance class, while for others, it could be hiking in nature or playing a sport. Anything that brings a smile to your face and makes you forget you’re working out counts as a joyful activity. Experiment with different forms of exercise until you find what makes you eager and happy to move.

    POSTS YOU MAY LIKE:

    workout burnout

    Ways to Avoid Workout Burnout

    Mix-Up Your Routine

    Keep your workouts exciting and engaging by mixing things up. Try new activities, vary your intensity, and explore different environments. Cross-training not only prevents boredom but also prevents overuse injuries by giving specific muscle groups a break.

    Set Realistic Goals

    Setting lofty goals can be motivating, but they can also set you up for disappointment and burnout if you’re too ambitious. Break your long-term goals into smaller, achievable milestones. Celebrate your progress along the way, and adjust your goals as needed based on your changing fitness level and priorities.

    Practice Mindfulness and Listen to Your Body

    Tune in to your body’s signals. Learn to tell the difference between the discomfort of pushing your limits and the pain of overexertion. Incorporate mindfulness techniques like deep breathing and body scans into your workouts to stay present and aware of how your body is responding.

    man sitting on rock surrounded by water

    Incorporate Rest and Recovery Days

    Rest days are just as important as workout days. They give your body a chance to repair and rebuild, preventing burnout and injuries. Try more restorative activities like yoga, gentle stretching, or slower-paced walks on your rest days to support recovery without being sedentary (Although we all need a nice lazy day here and there!)

    Seek Social Support

    Surround yourself with supportive friends, family members, or workout buddies who share your fitness goals. Not only does exercising with others make workouts more enjoyable, but other people may notice if you’re pushing yourself too much.

    POSTS YOU MAY LIKE:

    Finding Balance in Your Exercise Routine

    Avoid the temptation to push yourself to the limit every time you exercise. Instead, aim for a balance between challenging workouts and getting enough rest. Alternate between high-intensity sessions and lower-intensity activities to prevent burnout and allow your body to recover properly.

    Try to avoid doing the same routine day in and day out. A consistent routine is needed to progress towards goals, but it doesn’t have to be static. Mix things up by adding a variety of workouts into your schedule that align with your goal. Include cardio exercises, strength training, flexibility work, and activities you enjoy.

    Listen to your body’s cues and rest when you need to. Schedule regular breaks throughout your week to give your muscles and mind a chance to recharge. Whether it’s a rest day or a light active recovery session, make time for rejuvenation to prevent fatigue and keep your energy levels high.

    Shift your focus from the end result to the journey itself. Instead of only focusing on achieving specific outcomes like weight loss or muscle gain, set process-oriented goals that highlight the actions and habits that lead to success. Celebrate the small victories along the way, like completing a challenge or mastering a new exercise technique.

    woman sitting on grey cliff

    Workout Burnout: Quick Summary

    • Recognising signs of workout burnout: persistent fatigue, lack of motivation, irritability, muscle soreness, plateauing progress, concentration difficulties, negative attitudes towards exercise, sleep disturbances, and loss of enjoyment in activities.
    • Causes of burnout: overtraining, lack of rest, repetitive routines.
    • Importance of joy in exercise: enhances motivation, releases endorphins, reduces stress and anxiety.
    • Strategies to avoid burnout: diversify your routine, set realistic goals, practice mindfulness, incorporate rest and recovery days, and seek social support.
    • Finding balance in your exercise routine: prioritize variety, balance intensity and rest, focus on process goals, and celebrate progress.
    • Conclusion: Exercise should be enjoyable and not a source of stress. By recognizing signs of burnout and implementing strategies to prevent it, you can sustain a lifelong commitment to fitness and well-being.

    Actions to Take and Habits to Change

    • Pay attention to signs of workout burnout, like fatigue, lack of motivation, and irritability.
    • Switch up your exercise routine to keep it engaging and prevent boredom.
    • Set realistic goals and celebrate small victories along the way.
    • Practice mindfulness during workouts and listen to your body’s signals.
    • Incorporate rest and recovery days into your schedule to prevent overtraining.
    • Seek support by exercising with friends or joining group activities.
    • Prioritise joy in exercise by choosing activities that make you feel good.
    • Focus on the process of exercise rather than just the outcomes.
    • Find balance by alternating between challenging workouts and restorative activities.
    • Celebrate your progress and achievements to stay motivated and positive.
    woman jumping on green mountains

    Workout Burnout: Conclusion

    Exercise should be a source of joy, not a source of stress. Whether it’s a gym session, going for a run, or trying out a new class, let your workouts fuel your body and uplift you. Enjoy the journey, celebrate your achievements, and remember that the most important thing is to move your body in a way that feels good for you. By using some of the tips in this post, you can prevent burnout and sustain a lifelong commitment to fitness.

  • Habits

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

    Right then, let’s talk mentality. It’s the make-or-break factor in your health journey, the thing that determines whether you power through setbacks or crumble at the first hurdle. And here’s the kicker—your mentality isn’t set in stone. It’s not a personality trait you’re stuck with. The types of mentality you adopt can either fuel your success or sabotage it entirely.

    Want to know which ones are holding you back? More importantly, want to know how to fix them?

    Let’s dive into the five biggest mentality types that can shape your fitness and weight loss journey for better or worse.

    Table of Contents

    1. Fixed Mindset vs. Growth Mindset – The Mentality That Makes or Breaks You

    Fixed Mindset: Stuck in the Same Old Patterns

    If you’ve ever thought, “I’ll never be fit” or “I’m just not the type of person who can lose weight,” then congratulations, you’re dealing with a fixed mindset.

    This mentality tells you that your abilities are set in stone. If you struggle with weight loss, you assume that’s just who you are, rather than something you can change.

    Why this mentality holds you back:

    • You give up at the first sign of difficulty.
    • You see failure as proof that you are not good enough.
    • You avoid challenges because you are scared of looking bad.

    Growth Mindset: The Mentality for Winners

    A growth mindset tells you that skills, habits, and success are built over time, not something you are just born with. Instead of seeing failure as proof you should quit, you see it as a lesson.

    How to shift into a growth mindset:

    • Accept that progress takes time.
    • Treat setbacks as learning opportunities, not proof that you have failed.
    • Focus on what you can do, instead of what you cannot do yet.

    Next time you hear that little voice in your head saying, “I can’t do this,” add one tiny word: “I can’t do this yet.”

    2. All-or-Nothing Mentality – The Perfectionist Trap

    If you have ever thought, “Well, I already ate a biscuit, so I might as well eat the whole packet and start again Monday,” then congratulations—you have fallen into the all-or-nothing mentality.

    This mentality makes you believe that if you cannot be perfect, then it is not worth trying at all. Spoiler alert: perfection does not exist.

    Why this mentality will wreck your progress:

    • You either follow your diet perfectly or go completely off the rails.
    • You are either smashing workouts every day or doing nothing at all.
    • One “bad” meal means your entire diet is ruined.

    How to ditch all-or-nothing thinking:

    • Health is not about being perfect, it is about being consistent.
    • Messed up one meal? No big deal. Just get back on track at your next meal.
    • Progress, not perfection, is what matters.

    3. Process-Oriented vs. Outcome-Oriented Mentality – Are You Enjoying the Journey?

    Outcome-Oriented Mentality: Obsessed with the Finish Line

    If your only focus is hitting a goal weight, you are probably making the journey miserable for yourself.

    You ignore all the good things happening along the way—more energy, better sleep, feeling stronger—because you are fixated on the number on the scale.

    Why this mentality will keep you stuck:

    • You feel like a failure if results do not happen fast enough.
    • You rush through the process, desperate for results.
    • You lose motivation as soon as progress slows down.

    Process-Oriented Mentality: Learning to Love the Journey

    People who actually keep the weight off have one thing in common: they enjoy the process of getting healthier.

    How to shift into a process-oriented mentality:

    • Focus on small daily wins like eating more vegetables, lifting heavier, or running further.
    • Set process-based goals like “I’ll work out three times a week” instead of “I’ll lose 5kg.”
    • Stop living for some future moment and start enjoying right now.

    📌 Pin this for later! ⬇

    types of mentality

    4. Victim Mentality – The “It’s Not My Fault” Mindset

    Ever catch yourself thinking, “I just have bad genetics” or “I don’t have time to be healthy”? That is the victim mentality talking.

    Why this mentality holds you back:

    • You blame external factors instead of taking responsibility.
    • You believe that nothing is in your control.
    • You focus on excuses instead of solutions.

    How to ditch the victim mentality:

    • Take ownership—yes, life throws obstacles at you, but you get to choose how you respond.
    • Focus on what you can control instead of what you cannot.
    • Stop waiting for perfect conditions—start where you are, with what you have.

    Related Post: How to Stop Yo-Yo Dieting for Good

    5. Flexible vs. Rigid Mentality – Adaptability is Key

    Rigid Mentality: The “My Way or No Way” Approach

    You have a plan, and you refuse to change it, no matter what. You eat the same meals, do the same workouts, and if life throws a curveball? You panic.

    Why this is a problem:

    • Life is unpredictable. If you cannot adapt, you will quit as soon as something disrupts your routine.

    Flexible Mentality: The Key to Long-Term Success

    People with a flexible mindset roll with the punches. They adjust their approach when needed instead of throwing in the towel.

    How to develop a flexible mentality:

    • Can’t get to the gym? Do a home workout.
    • Travelling? Find meals that fit your goals instead of stressing about a perfect diet.
    • Had a rough week? Instead of quitting, adjust your plan and keep going.

    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!

    Types of Mentality: Final Thoughts

    Your mentality matters. The way you think shapes the way you act, and that determines your results.

    • Fixed vs. Growth Mindset: Stop thinking you cannot change. You can.
    • All-or-Nothing Mentality: Progress beats perfection every time.
    • Process vs. Outcome: Enjoy the journey. That is where the real transformation happens.
    • Victim Mentality: Take ownership. You have more control than you think.
    • Flexible vs. Rigid: Adaptability is the key to long-term success.

    Now, which of these types of mentality have been holding you back? And more importantly, which one are you going to change first? Let me know in the comments.

    📌 Pin this for later! ⬇

    TYPES OF MENTALITY
  • Weight Loss

    Mindset Matters: Change How You Think To Lose Weight

    Mindset Matters

    How many times have you started a new diet, convinced this time would be different, only to end up back at square one? It’s frustrating, exhausting, and honestly, a bit soul-destroying. But what if I told you the real key to weight loss success isn’t just about food or exercise—mindset matters more than anything?

    Your thoughts, beliefs, and attitudes shape every choice you make on this journey. If you’re stuck in a negative mindset—constantly doubting yourself, obsessing over perfection, or feeling like you’re doomed to fail—it’s no surprise that weight loss feels like an uphill battle.

    But the good news? You can change how you think—and when you do, everything changes.

    Let’s talk about why your mindset matters most when it comes to sustainable weight loss, and how you can shift it to finally see long-term success.

    Table of Contents

    Why Mindset Matters: How Your Thinking Affects Weight Loss

    Your mindset is the foundation of everything. It determines how you see yourself, how you handle challenges, and whether you stay committed when things get tough.

    A positive, growth-oriented mindset makes it easier to:

    • Stay consistent—even when progress feels slow.
    • Bounce back from setbacks instead of giving up.
    • Enjoy the journey instead of just focusing on the finish line.

    On the flip side, a negative, limiting mindset can:

    • Keep you stuck in the yo-yo dieting cycle.
    • Make you feel guilty and ashamed when you’re not “perfect.”
    • Lead to self-sabotage whenever progress isn’t fast enough.

    Bottom line? Your thoughts create your reality—so if you want to lose weight and keep it off, you need to work on what’s happening in your head first.

    Common Mindset Blocks That Keep You Stuck

    Ever feel like you’re your own worst enemy on this journey? You’re not alone. Here are some common mindset traps that hold people back:

    All-or-Nothing Thinking

    “I ate one ‘bad’ meal, so I might as well give up and start over Monday.”
    Nope! One meal doesn’t ruin your progress. A balanced mindset beats extremes.

    Perfectionism

    “If I don’t do everything perfectly, I’m failing.”
    Weight loss isn’t about being perfect—it’s about being consistent.

    Self-Limiting Beliefs

    “I just don’t have the willpower to lose weight.”
    You do—you just need the right strategies, not more self-criticism.

    Emotional Eating

    “I’m stressed, so I need comfort food.”
    Food is fuel, not therapy. Learning to manage emotions without eating is key!

    The Power of a Growth Mindset

    The most successful people in weight loss (and life!) have something in common: a growth mindset.

    Instead of seeing setbacks as failures, they see them as opportunities to learn and improve.

    Fixed Mindset: “I suck at losing weight. I’ll never be able to do this.”

    Growth Mindset: “This is tough, but I can learn from my mistakes and keep improving.”

    When you start seeing weight loss as a learning process rather than a “pass or fail” test, everything changes. Progress, not perfection, is the goal.

    📌 Pin this for later! ⬇

    mindset matters

    How to Shift Your Mindset for Weight Loss Success

    Challenge Your Limiting Beliefs

    Next time you catch yourself thinking, “I’ll never lose weight,” ask yourself:
    Why do I believe that? What proof do I actually have?

    Chances are, it’s not that you “can’t” lose weight—you just haven’t found the right approach for you yet.

    Swap negative thoughts for empowering ones

    “I’m just not disciplined enough.”
    “I am building habits that make me stronger every day.”

    “I always fail at this.”
    “Every setback is a chance to learn and do better.”

    Practice Self-Compassion

    Being hard on yourself won’t help you lose weight faster—it’ll just make you miserable. Instead of beating yourself up for a “bad” day, treat yourself with the same kindness you’d give a friend.

    If your best mate told you they had a tough week, would you say:

    “Wow, you’re a failure. Just quit now.”
    or
    “That’s okay! Progress isn’t ruined by one tough week. Keep going!”

    Exactly. Be as kind to yourself as you are to others.

    Set Realistic Goals

    One of the biggest motivation killers? Setting goals that are too extreme and feeling like you’re constantly failing.

    “I need to lose 10lbs this month.”
    “I’ll focus on building consistent habits and celebrate small wins.”

    “I have to work out every single day.”
    “I’ll find movement I enjoy and aim for progress, not perfection.”

    Weight loss is a long game. The people who succeed are the ones who stick with it, even when progress is slow.

    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: Your Mindset Matters and is Your Biggest Weight Loss Tool

    Weight loss isn’t just about what you eat or how much you exercise—it’s about how you think.

    • Shift your mindset, and you’ll shift your results.
    • Challenge limiting beliefs and replace them with empowering ones.
    • Be kind to yourself, stay consistent, and focus on progress.

    Your mindset is your greatest tool—use it wisely! Now tell me, what’s one mindset shift you’re working on right now? Drop it in the comments!

    📌 Pin this for later! ⬇

    mindset matters
  • Fitness

    Enjoy Movement: How To Find Fun in Every Workout

    Introduction

    Are you looking for the one exercise that makes you want to get up and go? Many of us have been convinced that for exercise to be “effective”, it must be a hard, grueling workout. But this isn’t true. The most effective exercise is the one that brings you joy. It’s not about how many calories you burn or how sore your muscles feel the next day. It’s about finding an activity that resonates with you, something that makes you excited to move your body. Because when you actually want to workout, you are much more likely to be consistent with it – and consistency is key on a health and fitness journey! In this post, I want to discuss how you can learn to enjoy movement and make it a habitual, joy-filled part of your daily life.

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

    What Is Joyful Movement

    Joyful movement, put simply, means moving your body in a way that brings you joy. With joyful movement, any kind of movement is valid and should make you happy.

    Whether it’s dancing, hiking, a spin class, or playing a sport – the possibilities are as diverse as your interests. It’s not about adhering to a strict routine or set of rules but discovering what resonates with you on a personal level.

    The beauty of joyful movement is in its inclusivity; there’s no one-size-fits-all approach.

    This concept challenges the opinion that effective exercise has to be intense and exhaustive. Instead, it encourages you to redefine fitness success. Success is not just about achieving physical goals but about fostering a positive relationship with movement that lasts a lifetime. With joyful movement, there’s no room for judgment or comparison. It’s about finding activities that make you feel alive, happy, and connected to your body.

    woman holding red rope

    When you enjoy movement, it becomes a big motivator, making you look forward to each session. Unlike the dread that you may associate with other forms of exercise, activities that bring you joy create an intrinsic motivation to stay consistent.

    POSTS YOU MAY BE INTERESTED IN:

    Redefining Exercise To Enjoy Movement

    It’s easy to fall into the trap of viewing exercise as a necessary evil – a chore that must be endured to reach an end goal. But by moving away from the mindset that exercise is an obligation, you open yourself up to a world of possibilities where movement becomes a source of pleasure rather than a checkbox on your to-do list.

    Rather than approaching exercise with a sense of duty or guilt, reframe it as an opportunity to nurture your body. Think of it as a way to invest in your well-being, not as a punishment. When seen as a positive opportunity, workouts can become a way to prioritise self-care and self-love.

    Learning to enjoy movement involves making a conscious effort to infuse positivity into each exercise session. Instead of focusing solely on the end goal or results, make the journey itself a joyful experience.

    woman sitting on yoga mat with in front of girl during daytime

    POSTS YOU MAY BE INTERESTED IN:

    Discover Your Joyful Workout

    1. Your Personal Interests:
      • Identify types of physical activities that genuinely make you happy.
      • Think about past experiences or hobbies that involved movement and made you happy.
    2. Explore Preferred Environments:
      • Reflect on surroundings that improve your mood and happiness.
      • Determine if you prefer outdoor spaces, fitness studios, or the comfort of your own home.
    3. Experiment with Traditional and Alternative Activities:
      • Try a variety of traditional exercises like cardio or weightlifting.
      • Explore alternative activities like dancing, rock climbing, or boxing.
    4. Attend Group Classes and Solo Workouts:
      • Try out different group classes to gauge social preferences.
      • Dedicate time to solo workouts to see if you prefer working our alone.
    5. Take Note of Enjoyable Moments:
      • Pay attention to specific aspects of activities that you enjoy the most.
      • Identify the moments within a workout that make you feel fulfilled and satisfied.
    6. Mix and Match:
      • Create your own routine by combining activities that you enjoy.
    7. Listen to Your Body:
      • Pay attention to how your body responds to different forms of movement.
      • Adjust your routine based on what feels comfortable, challenging, and enjoyable.
    8. Seek Variety and Novelty:
      • Stay open to trying new activities to keep your routine fresh and exciting.
      • Introduce variety to stop boredom and maintain long-term interest.
    9. Evaluate Consistency and Motivation:
      • Assess which activities make you consistently excited to work out.
      • Choose movements that boost motivation and contribute to a sustainable routine.
    10. Adjust and Refine:
      • Regularly reassess and adjust your joyful movement choices to align with changing interests.
    woman floating on body of water

    POSTS YOU MAY BE INTERESTED IN:

    Infusing Fun into Your Routine

    Sometimes it can be hard to find a way to enjoy movement. Or maybe you have a specific goal requiring you to train consistently and you want to make it more fun. In either scenario, you can find small ways to make the exercise more enjoyable.

    • Music, Podcasts, or Audiobooks During Exercise: Create playlists filled with your favorite songs, find podcasts that keep you engaged, or listen to audiobooks. The right soundtrack can change the atmosphere, making your workouts not just a physical activity but a small escape for some me-time.
    • Challenges and Rewards: A personal source of enjoyment for me is to introduce challenges and rewards. Set achievable goals, whether it’s increasing the duration of your workout, mastering a new exercise, or hitting a certain step count. Reward yourself with small incentives, creating a sense of accomplishment and turning your routine into a personal challenge.
    • Try New Activities: Introduce variety into your routine. Experiment with activities you’ve never tried before – It keeps things interesting but could also help you find a new passion.
    • Break Routine with Spontaneous, Enjoyable Exercises: Let spontaneity play a role in your workouts. If you planned an indoor yoga session but the weather is nice, go for an outdoor adventure. Go with how you feel in the moment.
    enjoy movement

    Building a Supportive Community

    Having a supportive environment when exercising is important for several reasons, all of which contribute to a more positive fitness journey.

    A supportive environment provides a constant source of motivation. Whether it’s the encouragement of friends, the combined efforts of a fitness class, or the shared goals of an online community, having people cheering you on can make all the difference when it comes to how much you look forward to working out.

    Exercising in a supportive environment allows you to share your experiences, both highs and lows, with like-minded individuals. This sense of shared journey fosters a feeling of understanding and solidarity, making the challenges more manageable and the victories more enjoyable. This contributes to your emotional well-being. The positive interactions, encouragement, and shared achievements can boost your mood, reduce stress, and create a more positive association with exercise.

    man in black t-shirt and black shorts running on road during daytime

    Overcoming Challenges To Enjoy Movement

    It’s important to come to terms with the fact that not every workout will unfold flawlessly. Life has it’s ups and downs, and so does a health and fitness journey. Some days, tiredness may set in, motivation might dip, or unexpected disruptions might come up. Embracing the imperfections of your fitness routine is an important step in building a resilient mindset. Instead of viewing hiccups as setbacks, think of them as opportunities for growth and adaptation.

    • Dealing with Fatigue or Low Motivation: There are days when fatigue or low motivation may disrupt your workout plans. In these moments, it’s OK to listen to your body and allow yourself flexibility. Try some lighter exercises, like a low-impact yoga session, or go for a walk. Or maybe you simply need to rest – as soon as you start to dread a workout, it’s time to re-evaluate!
    • Adapting to Unexpected Changes in the Workout Plan: Instead of letting disruptions discourage you, embrace the opportunity to adapt. You can choose a shorter, high-intensity workout, break your routine into smaller sessions throughout the day, or try a quick YouTube workout. Find solutions that suit your circumstances without sacrificing the joy of movement.

    Exercise doesn’t have to feel like a chore. I’ve got more fun workout ideas in 7 Joyful Movement Ideas to keep you moving.

    POSTS YOU MAY BE INTERESTED IN:

    Celebrating Milestones

    Easily the best way to incorporate more joy into your fitness journey is to take time to pause and acknowledge the milestones you achieve along the way.

    enjoy movement

    Whether it’s running or walking an extra mile, mastering a new yoga pose, or consistently hitting your workout goals, every achievement, big or small, deserves recognition. Celebrating personal milestones is not just about reveling in your accomplishments; it’s a big motivator that fuels your commitment to a joy-filled fitness journey.

    The journey to better health is a series of steps, and each little step forward is a victory worth celebrating. Recognising progress, no matter how small, will help to maintain motivation and a positive mindset. Whether you’re getting stronger, building endurance, or flexibility, take a moment to appreciate your progress!

    Ways To Track And Celebrate Progress

    1. Reward Yourself with a Treat: Treat yourself to something that you wouldn’t normally buy when you reach a fitness milestone.
    2. Create a Fitness Scrapbook or Journal: Document your fitness journey by creating a scrapbook or journal (physical or digital works!). Include photos, notes about your achievements, and any challenges you’ve overcome. It’s a tangible way to reflect on your progress and keep you motivated when times are tough.
    3. Take on a New Fitness Challenge: Challenge yourself further by setting a new fitness goal. It could be mastering a more advanced exercise, participating in an event, or trying a new sport. The challenge becomes both a celebration of your current achievements and a motivator for future ones.
    4. Create a Visual Display of Achievements: Showcase your fitness achievements openly. Create a vision board with pictures, quotes, and symbols representing your goals and accomplishments. Display it in a prominent place as a constant reminder of your progress.
    5. Try a Virtual Fitness Challenge: Participate in a virtual fitness challenge like Race At Your Pace. Or make it a competition with a FitBit challenge with friends.
    6. Performance Metrics: Track key performance metrics, like increased weights, longer distances, or faster times. Whether you’re lifting heavier weights, running longer distances, or improving your endurance, these concrete metrics provide tangible evidence of your achievements. Just don’t get too caught up in numbers!
    brown pencil on white book page

    43 Joyful Movement Ideas

    Obviously whether an exercise is enjoyable or not depends on you, but here are some ideas for some fun workouts to try:

    1. Dancing
    2. Hiking
    3. Jump Rope
    4. Beach Yoga
    5. Cycling
    6. Trampoline Class
    7. Rollerskating
    8. Beach Volleyball
    9. Kayaking
    10. Rock Climbing
    11. Stand-up Paddleboarding
    12. Zumba
    13. Gardening
    14. Swimming
    15. Picnic and Outdoor Games
    16. Hula Hooping
    17. Nature Walks
    18. Aerial Hoop/Yoga
    19. Canoeing
    20. Skateboarding
    21. Pilates
    22. Kickboxing
    23. Martial Arts Class
    24. Boxing
    25. Water Aerobics
    26. Obstacle Course
    27. Horse Riding
    28. Belly Dancing
    29. CrossFit
    30. Indoor Trampoline Park
    31. Paddleboard Yoga
    32. Surfing
    33. Power Walking
    34. Rafting
    35. Puppy or Kitten Yoga (Do your research and make sure it’s ethical!)
    36. Trail Running
    37. Stair Climbing
    38. Beach Football
    39. Barre Fitness
    40. Fencing
    41. Water Skiing
    42. Windsurfing
    43. Indoor Climbing Gym
    enjoy movement

    POSTS YOU MAY BE INTERESTED IN:

    If you’re curious about running but unsure where to start, I’ve got tips for you in How to Run When Overweight.

    Enjoy Movement: Conclusion

    As you work on your fitness journey, learn to view movement not as an obligation but as a source of happiness and fulfillment. Embrace the possibilities that joyful movement offers, and let each workout be a celebration of what your body can do.

    Your fitness journey is a personal one, and as you continue to embrace movement with joy, stay optimistic that the path ahead holds not only physical health but a better sense of well-being. Remember, the joy is not just in the destination but in every step and every movement along the way.

    Do you enjoy movement? Have you found an exercise that you genuinely find fun in? Let me know in the comments below!

  • Habits

    Mastering Habit Formation and Behaviour Change For Your Health

    Introduction

    Ever wondered how some people seamlessly weave healthy habits into their daily lives, making it look like a walk in the park? Those people didn’t just make those changes overnight, habits take time and practice to form. Habit formation is more than just a routine; it’s a dynamic process that shapes our behaviours over time. Understanding how habits are developed and how they influence our choices is key to achieving sustainable health and fitness transformations. In this post, I want to talk about how habit formation and behaviour change are the keys to a healthier, more balanced lifestyle. Keep reading to understand how habits are formed and how to change your behaviours over time to achieve your goals.

    Habit Formation and Behaviour Change

    Understanding Habit Formation

    How Habits Are Formed

    When you find yourself reaching for a snack at the same time every day or putting on your running shoes without even thinking? That’s the cue-routine-reward cycle, the heartbeat of habit formation. First, there’s the cue – a trigger that sets your habit in motion. It could be a specific time, a feeling, or even a particular event. Next comes the routine – the habitual action you take. Whether it’s grabbing an apple or going to the gym, this is the meat of your habit. Finally, the reward – the feel-good moment that seals the deal. Maybe it’s the burst of energy from your snack or the sense of accomplishment after a workout. Understanding this cycle is like having a roadmap for your habits; once you know the route, you can navigate it with intention.

    RECOMMENDED READ:

    Atomic Habits by James Clear

    The saying, “practice makes perfect” is spot on when it comes to habits. The more you repeat a behaviour, the more ingrained it becomes in your daily routine. Consistency turns actions into automatic responses. It’s not about perfection; it’s about showing up regularly. Whether you’re aiming to drink more water or move more, the key is to make it a regular part of your day. Over time, these repeated actions carve out neural pathways in your brain, making your habits not just something you do but a part of who you are.

    person holding blue ceramic mug and white magazine

    The Habit Loop

    • Cue: The Trigger
      • The initial spark that kicks off the habit loop
      • Can be a specific time, emotion, or event
      • Acts as the signal for your brain to initiate the routine
    • Routine: The Habitual Action
      • The conscious and repeated behaviour you engage in
      • Can include activities like workouts, healthy snacks, or other positive behaviours
      • The central part of the habit loop where you actively participate
    • Reward: The Pleasurable Outcome
      • The positive reinforcement that follows the routine
      • Provides a sense of pleasure or accomplishment
      • Creates a satisfying loop that reinforces the desire to repeat the habit

    Positive Reinforcement

    When your brain associates a routine with a positive reward, it’s more likely to crave that experience again and again. Positive reinforcement not only makes the habit loop enjoyable but also strengthens the neural connections in your brain, solidifying the habit. It’s what transforms a simple routine into a behaviour that sticks.

    white and black butterflies on blue sky
    • Celebrate Small Victories:
      • Acknowledge completing a workout or making a nutritious food choice
      • Small wins contribute to positive reinforcement of habits
    • Link Habits with Intrinsic Rewards:
      • Find joy in the process itself
      • Reflect on your energy after a workout, the taste of a healthy meal you made, or the mental clarity from a good night’s sleep
      • Strengthen the habit loop without relying solely on external reinforcements
    • Incorporate External Rewards Strategically:
      • Treat yourself to something as a way to celebrate reaching milestones
      • Make sure rewards align with your overall health and fitness goals
    • Social Support:
      • Share progress with friends, family, or a supportive community online
      • Positive feedback from other people is great external reinforcement, boosting motivation and solidifying the positive habit loop

    POSTS YOU MAY BE INTERESTED IN:

    The Science of Habits

    Neuroplasticity and Habit Formation

    Neuroplasticity is the brain’s ability to adapt, learn, and rewire itself, no matter your age. Constantly reshaping your brains structure and function based on your experiences. When it comes to habit formation, neuroplasticity allows your brain to carve out new pathways, making it easier for habits to stick. It’s the reason why, with the right approach, you can teach your brain some great new tricks, turning positive behaviours into habits that last.

    blue and green peacock feather

    As you engage in new behaviours, especially those repeated consistently, your brain adapts. Over time, your brain shifts from the conscious decision-making of trying a new habit to a more automatic, subconscious response. This transition is a result of the brain’s commitment to efficiency. Once a behaviour becomes a habit, your brain conserves energy by making the process more streamlined and automatic. This adaptability is what transforms a conscious effort into a second nature response.

    Habit Formation and Behaviour Change in Health and Fitness

    Building positive habits is the key to unlocking long-term well-being. It’s not just about reaching a specific milestone; it’s about creating a lifestyle that supports your overall health and happiness without ways thinking about it.

    By understanding the science of habits and neuroplasticity, and using this knowledge to build positive habits, you can build a healthier, happier, and more resilient version of yourself over time.

    POSTS YOU MAY BE INTERESTED IN:

    Strategies for Changing Behaviour Over Time

    Set Realistic Goals

    When it comes to changing behaviour over time, the starting line is marked by the goals you set. You may want to shoot for the stars, but setting realistic goals is key for sustainable behaviour change. Being realistic doesn’t mean you are limiting ambitions; it’s more about understanding your current circumstances, acknowledging potential challenges, and creating a roadmap that leads to success. By setting targets that are within your reach, you keep up momentum, stay motivated, and celebrate the victories, no matter how small.

    Habit Formation and Behaviour Change

    Habit formation and behaviour change comes from a series of steps rather than one giant leap. Use bite-sized goals like stepping stones, guiding you through the evolution of your habits. Achieving a small goal provides a quick win, a boost of confidence that propels you forward. It’s the positive reinforcement your brain craves, creating a sense of accomplishment that encourages continued effort.

    Examples of Realistic Habit and Behaviour Changes

    • Nutrition:
      • Small Step: Replace one sugary drink with water daily.
      • Small Step: Include a serving of vegetables in one meal each day.
    • Physical Activity:
      • Small Step: Take a 10-minute walk during lunch break.
      • Small Step: Throw in some bodyweight exercises during breaks.
    • Sleep:
      • Small Step: Develop a consistent bedtime routine.
      • Small Step: Limit screen time 30 minutes before bedtime.
    • Stress Management:
      • Small Step: Practice deep breathing for 5 minutes daily.
      • Small Step: Take short breaks to stretch and relax during work hours.
    • Time Management:
      • Small Step: Prioritise one task on your to-do list each day.
      • Small Step: Set specific time blocks for focused work.
    • Mindfulness:
      • Small Step: Start with a 3-minute daily meditation session.
      • Small Step: Practice mindful eating during one meal per day.
    • Social Connection:
      • Small Step: Reach out to a friend or family member once a week.
      • Small Step: Attend a social event or group activity.
    • Financial Wellness:
      • Small Step: Create a budget for one spending category.
      • Small Step: Save a small amount regularly, even if it’s just a few pennies.
    person wearing orange and gray Nike shoes walking on gray concrete stairs

    Creating Keystone Habits

    The term “keystone” is from architecture, where a keystone is a central stone that holds an entire structure together. Similarly, keystone habits act as central behaviours that, when established, trigger a cascade of positive changes in other aspects of your life.

    For Example:

    • Regular Exercise:
      • Domino Effect: Improves overall well-being, promotes better sleep, and often leads to healthier food choices.
      • Small Step: Commit to a consistent exercise routine, even if it’s just a short workout each day.
    • Mindful Eating:
      • Domino Effect: Encourages conscious food choices, improves digestion, and builds a positive relationship with food.
      • Small Step: Start with one mindful meal a day, savouring each bite and paying attention to hunger cues.

    Choosing your keystone habits needs thoughtful consideration and an understanding of which behaviours have the most impact on your life.

    How to Find Your Keystone Habits

    1. Identify Key Areas of Improvement:
      • Reflect on different areas of your life, like your health, productivity, relationships, and well-being.
      • Decide which aspects could benefit the most from positive changes.
    2. Consider Your Goals:
      • Define your short-term and long-term goals. What do you want to achieve in different areas of your life?
      • Align your keystone habits with these goals to ensure they contribute to your overall vision.
    3. Assess Interconnectedness:
      • Look for habits that have a ripple effect, positively influencing other behaviours.
      • Consider how one habit can trigger a domino effect, leading to improvements in more than one area of your life.
    4. Start Small and Build Consistency:
      • Choose habits that are manageable and can be easily incorporated into your daily routine.
      • Focus on building consistency before adding more habits to your repertoire.
    5. Consider Sustainability:
      • Pick habits that are sustainable over the long term. Avoid habits that may lead to burnout or are too challenging to maintain.
    6. Personal Connection:
      • Select habits that resonate with you personally. Find meaning and fulfilment in the habits you choose.
      • The more personally meaningful a habit is, the more likely you are to stick with it.
    7. Experiment and Adjust:
      • Choosing keystone habits may require experimentation.
      • Be open to adjusting your choices based on how well they align with your goals and fit into your lifestyle.
    8. Review and Refine:
      • Regularly review your keystone habits and their impact on your life.
      • Be open to refining or adding new habits as your goals evolve or circumstances change.
    Habit Formation and Behaviour Change

    Building a Supportive Environment

    A supportive environment for habit formation and behaviour change can act as a catalyst, making it easier for you to start and maintain positive habits. On the other hand, a challenging or unsupportive environment can present challenges and resistance. Understanding the impact of your surroundings on habit formation can help you to shape an environment that aligns with your goals and encourages the behaviours you aim to create.

    Tips for Creating a Supportive Environment:

    • Visibility of Habits: Keep reminders of your habits visible. Visual cues can reinforce your commitment.
    • Remove Temptations: Identify and eliminate or reduce triggers that may lead to unwanted behaviours. For example, if you’re trying to eat healthier, keep treats out of sight.
    • Set Up a Designated Space: Create a designated space for activities related to your habits. This can help signal to your brain that it’s time to engage in a particular behaviour.
    • Surround Yourself with Positivity: Build a positive atmosphere. Surround yourself with supportive people, uplifting affirmations, or vision boards that inspire you on your journey.
    • Build a Routine: Build a structured routine that aligns with your goals. Consistency in your daily schedule can create a stable environment for habit formation.
    • Social Support: Share your goals with friends, family, or a community group. Having people that encourage and understand your goals can significantly impact your success.
    • Incorporate Tools and Technology: Utilize tools and technology to streamline your habits. You can use a habit-tracking app or book, a Fitbit, or a meal planning tool.
    • Make Healthy Choices Accessible: Keep healthy choices easily accessible. If you’re aiming to eat more fruits and vegetables, keep them visible and easily reachable in your kitchen.
    person in red sweater holding babys hand

    Overcoming Setbacks and Maintaining Consistency

    Habits are a journey, not a destination, and along the way, challenges are inevitable. Recognising and understanding common hurdles in habit formation is the first step toward overcoming them.

    Some Challenges Include:

    • Lack of Motivation: Moments of low motivation are inevitable and can be disheartening. Understanding that motivation fluctuates and work on ways to reignite it.
    • Time Constraints: Busy schedules can impact habit formation. Setting realistic expectations is key.
    • Stress and Overwhelm: Stressful periods may disrupt habits. Find stress-management techniques and simplify habits during challenging times.
    • All-or-Nothing Thinking: The belief that a single setback ruins everything can be demotivating. Having a more flexible mindset is essential for long-term success.
    • Lack of Accountability: Feeling alone in a health journey may make it easier to abandon habits. Finding accountability through a friend, family member, or community can provide much-needed support.
    • Unrealistic Expectations: Setting overly ambitious goals can lead to burnout. Reassessing and adjusting expectations ensures a more sustainable approach.

    To overcome setbacks and maintain consistency over time, practice self-compassion by acknowledging setbacks without self-judgment. Reflect on setbacks as opportunities to learn, identify what went wrong and adapt your approach.

    toddler's standing in front of beige concrete stair

    If a goal feels unattainable, adjust it to align with your current circumstances, focusing on the importance of flexibility. Celebrate progress instead of fixating on perfection, recognising that small victories contribute more to overall habit formation success than complete lifestyle overhauls. Focus on consistency, and understand that progress is a continuous journey rather than striving for perfection.

    POSTS YOU MAY BE INTERESTED IN:

    Habit Formation And Behaviour Change: Conclusion

    Starting small, being patient with yourself, and building a supportive environment are key to lasting habit formation and behaviour change. I hope you can take these ideas and use them in your health and fitness journey. Whether you’re aiming to lose weight, eat better, exercise more, or just focus on your well-being, hopefully these strategies can help you on your way to success.

    Did you find this post helpful? Do you have your own tips for lasting behavioural change? let me know in the comments below!