The Power of 30

One of our most exciting episodes ever that could change your eating habits overnight!In this episode we're talking about how cravings work and what you can do about them, because despite feeling like they are totally out of your control, once you know how they work you can totally use the same process to develop a more desirable habit!Key points this week are;2 types of cravings - habitual and "biological" (i.e. hormones or microbiome)Your "pudding stomach" is real and it's proper name is "sensory specific satiety" - you can use this strategy to your advantage too.Reasons for cravings that we cover;You're restrictingYou're not eating enough carbsYou're not eating enough proteinNot eating enough fibreYou're not eating enough. (Here we're talking about viewing your food through the lens of diet culture)Not eating satisfying mealsHormones!Lack of sleepGut bacteria and microbiomeSupport the showAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

This could be one of the most important episodes we've ever done.Few people understand the importance of body composition, even fewer apply it. We have been indoctrinated with the importance of weight without any consideration for what that weight might consist of.If someone gave you a kilo of money as a gift it would make a huge difference whether it was a kilo of pennies, or a kilo of £20 notes right?Let's apply the same logic to our bodies, and while it may be harder to ascertain our body composition we must at least begin to talk more accurately about them.Of course we will finish with some tips on what actions you can take that will make a positive impact on your body composition, and you probably won't believe how simple they are. There's no silver bullet answer for this stuff, don't expect to be blown away by a magic trick that no-one else knows.When it comes to the care of your body it's the dull, simple stuff repeated over time that counts;Strength Train to build lean muscleEat well, and nutritionallyHydrateLearn about youStop comparing yourself to others.For more information check out our other episodes on BMI and Stop Using Weight to Assess HealthSupport the showAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

When we decided to tackle this topic we didn't realise where it would take us!It's probably obvious to say consequences matter and we had all our notes prepared for the show. It was only when we got into it we realised the far reaching impact consequences can have.Enjoy the listen as the realisation dawns on us that this can change everything. And you can tell because we really stumble on words in this one!Support the showAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

Coach Sall has been sat on this one a little while and it's a great discussion about where we look for validation and motivation when we're working out.What data is important? what about how things feel, when we're making a big effort to achieve our goals?We are often deeply conditioned to believe the number on the scale is indication of our progress (or number of reps that one workout) and we are also pre-programmed to always spot what we failed at. How can we change how we think about data and feelings to encourage us and keep us doing the things that really count?Support the showAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

We did a quiz all about saboteurs, you can get it here https://assessment.positiveintelligence.com/saboteur/overviewThing about self sabotaging behaviours is they are not always what we want and don't always serve us. Thoughts can spiral out of control and keep us stuck in certain behaviour patterns. The idea of this quiz is to identify behaviour that may have kept you safe in the past, and may be useful now, but also to acknowledge when you need to engage your wiser self-talk and not stay in that moment.The key is making that shift from saboteur to sage (your wiser self).Keep in mind when you are listening these are your SURVIVAL traits, and also this is a quiz and we always take a lighthearted view.If you would like to see our results head over to our Facebook page and check them out.Support the showAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

Listener Request!Let's talk about pain or discomfort you might experience when working out. Should you work through it? Is it ever good? What about when you're sick - workout or not? In this episode we cover;Coming to the gym with an injuryAuto-immune conditionsWhen you're not wellInjuriesHow injuries occur and types of injuriesHow you can rehabilitate a muscle and make it Stronger by using itMovement is GOOD for our bodiesMovement increases blood flow to an injury helping it to healPhysio Exercises - love them or hate them  - do them as often as you canIf an exercise a physio prescribes seems strange remember it's about how your body functions, so often a physio exercise may not appear to affect the injured areaWhy do we get sore after a workout - what's normal and what's not?Soreness is caused by overload creating micro-tearsMicro-tears are how Strength Training worksThe main cause of micro-tears are eccentric contractions, which is a lowering of the weight where the muscle if lengthening under loadStretching helps by lengthening and smooth out the muscle fibres and reduce the sorenessSkeletal Pain - if you feel pain in your bones and joints, stop what you are doing, seek advice from a professional.Key take-aways;IT'S OK TO SLOW DOWN!Pain is not the same as discomfort.Pain does not validate your workout as a good or beneficial workout (and neither does sweating btw!)Exercising with an auto-immune condition (E.g. Fibromyalgia, polymyalgia, rhumatoid arthritis)When you are living with a life limiting condition, and you want to be living your best life - go and do your exercise.The most immediate benefit of exercise is your mental health, so exercise is really beneficial for anyone with an auto-immune condition. Moving your body is how it was designed to work best. If you have an auto-immune condition learn how exercise can make your body feel better, not put it under more stress.What about exercising when you feel ill?Don't workout when you are not very well!There are no benefits of working out if you might be coming down with somethingOnce those critical few days are passed, get back to it, move your body, raise your core temp, get the blood flow goingSupport the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

We are a culture obsessed with what people weigh!Weight is a risk factor for many preventable diseases but it doesn't mean that slim people are necessarily healthy!BMI is a nonsense measure, yet still used by our health care professionals as an assessment of health. If you are very muscular you could have a high BMI as muscle is more dense.Weight also does not indicate the high risk visceral fat held in a body.We did a bit of Googling to get some perspective on these risk factors and how they affect our behaviour.An Oxford study linked marriage with reduced risk of heart disease. But no one has ever judged Coach Sall on not being married and the strain she might be putting on the NHS, so stop judging people on their weight for that same reason!Be cautious when you are reading these kind of articles! It's not about the losing weight - it's about the lifestyle.A CNN article reported a reduced risk of dementia if you are married, but an increase for widows. The difference was the lifestyle factors.The message that has to be got across is that your weight is a combination of lifestyle factors.We talk about this Harvard Health article "When dieting doesn't work".This is what happens in real life - you go to the doctor, they tell you you are high risk and overweight, the final straw so you go home and decide to lose weight. You get great results after 6 months, but after 12 months, worse than disappointing, in fact, back to where you started.So, weight might be a risk factor, but a bigger risk factor are lifestyle factors, dieting doesn't work because it brings about temporary changes. It has to be about changes you can sustain.You can be fit and healthy even if you are overweight!And, if you make all those changes and it doesn't reduce your weight, you are getting healthier. But if you diet to lose weight and don't make those other changes, you might lose weight, but not necessarily getting healthier. In fact, could be a negative impact on your health!Support the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

This episode is for everyone who's ever said...I'm not setting goals right nowI feel too much pressureit's giving me anxietyI just want to... i.e. come for my mental healthI've got too much on right nowI'm happy where I amI can't think of anything... in relation to their goal setting.Goal setting absolutely IS about putting yourself under some kind of pressure, that's why it's such a game changer.BUTIt doesn't have to be, and the problem with not having any kind of goal is you just drift, and that will not serve you in any way either.Goal setting can equally be about:Meeting your needs right nowPutting you back in a safe placeRestoring your faith and confidence in yourselfMotivating you towards something biggerKeeping you in the space of the bigger goal (mindset)Preserving that time slot in your dayRecharging you - see episode 6!Starting you simply towards a future goal - See episode 3!Clearing the way for a future goalGiving you the momentum you need for a future goal.Goals can EITHER make us go the extra mile (or step) and do the things we wouldn't normally do... ORThey can help us cast votes for that person on a much lower level.Read the newsletter referenced here!Support the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

We had trouble naming this one (as you will hear), but we decided to stick with the original title as we usually do, because it's usually the one that resonates most with people.I know you've all just recognised yourself in the title, so we're getting into it and I'll warn you, this one cut deep for us!Half-assing is when you're trying hard, feeling like you're pulling out the stops, aiming for 3 workouts a week, and finding you only did 6 in a month!When you're half assing you're doing just enough to be in your comfort zone of trying, but not enough to make a real difference to get the outcomes. You really do feel like you're trying. In fact, that's probably what you'll say, "I'm trying"... a lot!The result is usually that when you find out you have to put more skin in the game, you tend to want guarantees. It makes for a tricky situation.What does halfassing look like and why do we do it?Halfassing keeps us safe - you know, from making the huge sacrifices we think we need to make for the huge result.We're also fully available if a better offer comes along, whereas if we were knee deep with all that skin in the game, we wouldn't be able to take a better offer!We're keeping our options open, you know, anytime if we actually decided to do it properly we would get results, but while we halfass it we're safe, because we've still got an option to up our game.We assume we're going to get an opportunity to do it a hundred percent, you know, that perfect week, or after Christmas/holiday/school holidays etc.Your subconscious is wired to keep you safe from failure and from achieving and then losing what you've achieved, so it keeps you in halfass  mode where neither of those things can happenYou often have to put a lot of effort in for quite tiny results to begin with, before the big results come inThis results in a quiet quitting on your goals, day by day, because if you ignore it long enough, it goes away. On the flip side, halfassing keeps us in the game and sometimes it's a placeholder.You get to choose... am I quiet quitting, am holding my place, or am I ready to set myself on fire for this goal?This one got personal for us - how was it for you?This episode connects with our most recent Excuses Vs Reasons revisit episode; Letting Go of BlameSupport the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

We're back on a topic which we have already explored in a 6 episode mini-series back in 2021 (links below to those episodes) but it is a topic that just keeps on giving!Whether you call them excuses or reasons, we all have them and we felt it was time to revisit this topic that already took up much of our time to see if, over the last 2 years we've changed our minds about anything we said.Turns out we did a pretty good job first but of course, we did find a bit more to say... there's 3 key takeaways here.Set yourself up for success - if you feel you have some things that genuinely hold you back, plan your goals around them initially.Whether it's an excuse or a reason, whether you could have done something about it years ago, don't be dogged by coulda-woulda-shoulda, let go of blame (especially blaming yourself), show yourself some compassion and move on.What will it take? Whatever you want to do in life, think about this one carefully. What it take to move over or round this obstacle?That's it! Pretty simple, but also, pretty complex. Work on it!Support the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

It's all very well being OK with failing, but how do you decide when it is OK to quit, and when you just need to push a little?Sometimes, you try something and it's not what you thought it would be i.e. you like the idea more than the reality! The most dangerous form of quitting is not bothering and staying in your comfort zone. This is playing not to lose,  we're not achieving goals, but also, we're not “not achieving” them!We've drilled down some questions to help you decide if you should quit or lean in...Did you ask a professional to find out what you need to do to take the next step and push out of your comfort zone?Is there a better way? - know yourself, how can you make it… more interesting, more fun, less friction, more elegant?Am I being consistent? Consistency has way more value, but don't get stuck in the rut of not really bothering!Check your expectations - are you expecting too much too soon, or is it a low bar and so you're not trying that hard?Has there been changes but I've just not seen them? Am I looking for the right thing?Have I got the correct goal for me, for what I'm doing?Is this the plan that works for me?Am I stirring too many pots - half heartedly doing too many things and trying to spread the risk. Be all in!Am I tired? when you want to quit, is it just fatigueAm I feeling the pressure? There is still stigma on women, not to mention our success, or better still not be successful! This leads to comments like "oh I thought you would have given up by now" sometimes from loved ones. Don't let others pressure you into looking at the wrong results, or taking the wrong action.Do I want this enough to persist without exception? Was it a goal given to me by someone else?Have I taken my on advice!Am I too comfortable? Change happens outside of your comfort zone so getting uncomfortable can be like dynamite on our goals and habits.We hope those questions help you to get clarity. We almost always need to lean in to achieve our goals as most things are harder, or take longer than we first thought. There's nothing wrong with quitting under the right circumstances though!Other episodes mentioned in this one...Stop Mulit-tasking Your Health & FitnessRecharging Your Batteries for Renewed MotivationSupport the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

We've been wanting to do this one for a while!It's time to change how we talk about exercise (and weight loss), especially for women and even more especially for young girls. The association of weight with health, and weight with looking good, and the fact that if you are "slim" then you must be both healthy and fit are all falsehoods.One of the worst things about this aspect of diet culture is the fact it has led to women simply not exercising, and thus not getting all of the benefits exercise has to give. Not only are women shamed for their bodies, we're also shamed for wanting to change them.There are so many wonderful benefits of exercise it is an injustice that weight loss has risen to the top. It is also mind boggling that we have been so strongly conditioned to believe that is the main reason to exercise, that we question why you would exercise if you don't need to lose weight.Links for things we mention in this episode;For images of women exercising check out our Facebook and Instagram - you'll be inspired.For more info on James Clear's Atomic Habits watch Sall's book club videoListen to our episode; The Problem with GoalsListen to our episode; Getting Started with HabitsTo find out how to get your RAS in order - read Sall's blog post.So, here you go... TWENTY Reasons to Exercise that aren't about weight loss or how you look:Improves your brain healthStrengthens your bones and your musclesYour day to day activity improves - the more you move, the more you move!More energyMood boosterImproved productivity, learning ability improved, boosts creative thinkingStress relieverSpeeds up recovery from injury, surgery and illnessImproved cardio vascular endurance Improved flexibility Increased lean body mass - important for health, well being and stability. Improved posture - muscle Strength and function, use your body properlyAnti-aging effects - how you move, getting up off the floor without putting your hands downImproves your sleep.Improves your eating habits. Support the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

This topic came from a member question about HOW do you stay focused - so yeah, we're talking about distractions! Because man there are a lot of things out there designed to keep you right where you are, happily distracted from your real purpose each day.We get into the distractions and of course we've got some strategies for you - 10 no less!First of all - what distracts you from doing the things you really want to and should be doing? Make that distractions list and let us know if you've got any we don't talk about. We all know the BIG one whether it's a device, social media or both, they deliver dopamine hit after dopamine hit, yet leave you feeling strangely unsatisfied at the end of each day.How do you stay focused on the TASKS you need to do, that are going to get you to your goal? Here's a summary of our 10 ways... enjoy the listen for an explanation of each one.Establish why that task is important, and remind yourself of it. Schedule it! Because sometimes you just reminding Do it straight away! If not the task, the things that make it happen.Don't stress if the day goes wrong!Make a distraction list!Make it simple. Don't over think the task, or try to make it perfect or like someone else does. Figure out your own way. What works for one person might not work for you so experiment to find things that suit you. Pay attention! Be aware of what you need to do. Recognise if you are feeling overwhelmed. If you just try to push through you can make it harder. Make sure they're the right tasks. Are you able to do the task and is it correct for you and your goal?Check out our episode on Getting Started with Habits, where we delve into James Clear's amazing book Atomic Habits.You can read Coach Sall's blog post all about your Reticular Activating System hereSupport the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

 "Self compassion is a practice of good will and not good feelings"Why are we so so hard on ourselves?It is unlikely you would say to anyone the things you say to yourself, especially when they've "messed up", but we will very quickly berate ourselves, and really, where does it get us. We have enough external influences trying to bury our self-esteem deep in the ground without doing it to ourselves.They key to being kinder to yourself is probably to get practicing, practice NOW, ready for when you need it and especially for when you need it most. If you are on your own case all the time it's possible you need to let some things go (when you hear Sall's "buying jam at Aldi" imagine that was you, at Christmas!Start practicing your self-compassion NOW ready for when you're in this situation."You don't need to feel good about yourself to be good to yourself" Coach SallHere are the key points:Comfort your body - exercise, go for a walk, meditate, hot drink and cosinessAsk yourself what would you do to show someone else compassion - do thatWalking - move your body is a great soothing healer, and action, groundingWrite a (love) letter to yourself - if that's too cringey, make it a memo, stick it on a post-it "You're alright you are"Be your own cheerleader - pat yourself on the back, give yourself a hug, hi-5 yourself in the mirrorMindfulnessPractice reframing, include your reasons why - mistakes are a part of a growth mindset. Drill this down into the detail that makes a differencePractice some self acceptance and embrace your shortcomings - reframe them as if they are a quality, chances are you see them like in othersTalk yourself through perspective and contextShare your "mistake" - reach out and connect with someone, choose the right personPast episodes mentioned - Recharging Your Batteries for Renewed MotivationSupport the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

In this episode we're taking a close look at what success looks like - sometimes before we decide we've failed we  need to decide what success actually looks like FOR US. We're asking:What do you consider success?What have you succeeded at in life that you would celebrate?So many people, especially women are unable to see or celebrate their own success. We're conditioned that it's only one way - the BIG way! The big promotion of the big weight loss.We need to remember the small successes and achievements along the way. When you first start working towards a goal you'll be excited and motivated. We've talked in the past about needing some discipline to keep that going, and it's that discipline that gives you success and that's what you need to celebrate to stay motivated.We often have caveats for our own successes compared to others - we can easily how small things count as success when we are cheering on others but not for us for some reason. Why are we afraid to celebrate success? Do we feel like it's bragging?Is our reluctance to celebrate success about our ego and our self-worth or is it about what we did?Link to our rewards episode as we discuss their importance in this process (Coach Sall's a convert!)What you need to do is define your success before you start - set your goal first, and decide what your success looks like and get it written down. Try identifying 3 outcomes:What would you be satisfied with?What would be great?What would be stellar?It's important to keep in mind we're often setting our goals that we've never achieved before. How do we know what success looks like?We need to get specific, not what does weight loss look like, what does weight loss look for you?If you are never meeting your own definition of success then something needs to change, start by listening to our episode on perfectionismSupport the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

We are big fans of goal setting, we talk about it a LOT because it's something so many people don't do, especially in our world. Or their goal is simply a number on the scale (or rather off it), something that's over simplified and doesn't reflect the actions needed, how often they should be repeated and over what time.So are we about to back track over all of that?No, but we're very glad we chose the book Atomic Habit by James Clear as our first book club book because he has brought to light some of the problems with goals.In this episode we specifically look at pages 24-27 and the problems James Clear highlights:Winners and losers have the same goals, so, there's more to this than simply writing your goal down - we've been lied to!Achieving a goal is only a momentary change. What matters is the things you do (or change) to get there. Are you even celebrating the right things?Goals restrict your happiness, by creating a belief you can only be happy if you achieve it. Again, we've been lied to here!Goals are at odds with long-term progress. What happens after ward? Similar to number 2, we can create a yo-yo effect by being to focussed on goals, meaning any changes we make are temporary and aimed solely at achieving the goal.We even bring in some problems of our own, because despite being fans of goal setting, we know there are problems with it otherwise everyone would do it AND everyone would achieve them!And don't worry, we don't leave it there with just the problems, we also talk through the solutions too!James Clear explains; “you do not rise to the level of your goals you fall the level of your systems”, and is that doesn't change the game for you I don't know what will!It's not the goal that changes your life, it's the systems and the standards you choose to help you achieve the goal that count. Tony Robbins once said "If you sincerely want to change your life, raise your standards. What changes people is when their shoulds become musts”But first, you must start showing up! This book could make a whole podcast itself, there is so much in it. If you only take on this small section it could change your life, indeed, if it doesn't then did you even read it?James Clear is driven by a passion for improving your quality of life with very small changes. Coach Sall created a video for the book club all about this theme Support the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

Wearable trackers are here to stay and it seems like most people have one, but do they change your life or not?We get into both perspectives to give you a wider view and maybe change your thinking on them.We've noticed some things with the members at the gym, for example, without a doubt when we recently did an activity challenge the members who wore trackers were at the top. But were they are the top because they wore a tracker, or did they wear a tracker because they already do a lot of activity and wanted to measure/ validate it?We've also noticed a level of dependency, leading to levels of anxiety about activity not being tracked; is it wasted if it's not tracked?! All activity is valuable but a tracker can lead us to over-valuing our "ambient" activity, or under-value anything we didn't measure (if we forgot to set it, or if it was charging).They are great for establishing where you are right now (although you can do that without one) and also for quantifying the "a lot" measure we come up against time and time again. The "I walk a lot" statement tells us nothing and far to often we find one person's a lot is another person's not very much! They add a community aspect, a way of encouraging others and motivate us with challenges and competition.Trackers also give us a lot of other useful data (such has heart rate variability and stress scores) which can be incredibly useful for managing certain health conditions, and helping us not to feel guilty for resting.  While this is certainly useful they can also give us inaccurate data and don't measure certain activities very well (such as Strength Training).A tracker "casts votes" for the person you want to become which James Clear tells us we must do in Atomic Habits. He also warns us against getting trapped into thinking it's the measure that counts, and optimising for what we are measuring (such as not going on a bike ride because then we miss out on steps).Lastly, these trackers mostly only measure quantity not quality. They can make us hyper-focus on the number while ignoring other important factors such as how good moving our body makes us feel.We're not going to give you a definitive answer on whether you should be using a tracker, it's just a discussion and as Coach Dannii points out, it's value to you most likely depends on the type of person you are.If you appreciate the fun of seeing us in person, we usually film our podcasts so hop oSupport the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

Our first "proper" episode of our new season is a Book Club Episode about the incredible book that is Atomic Habits by James Clear.We're talking about getting started with habits the right way, as opposed to getting started and falling by the way side, or feeling like we have to rely on will power or discipline (see pages 60-64).If you want to make changes in your life, you need to be casting votes for yourself, grasping at every piece of evidence that you can do the thing, or become “the person that".He calls the human brain a "prediction machine", you are wired to notice what's important, sort through details, highlighting cues and cataloging that information for future use. "We underestimate how much our brains and bodies can do without thinking."This means we can all stop interfering!These are powerful pages in a book that is so packed with actionable information you might not know where to start taking it into your life - which would be a shame.If you only use the 4 steps to establish yourself a new habit each month this year, you will be living a different life very quickly.James Clear is driven by a passion for improving your quality of life with very small changes. Coach Sall created a video for the book club all about this theme within the book, you can watch it here.If you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacSupport the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

It's been a while!It's even been a while since we recorded this episode. What gives?I'm sure many of you have experienced something similar as lockdown restrictions have been lifted, and we gradually restored our lives. First there was the elation, and life still felt a little restricted and also leisurely. Then the cogs started dropping into place and the wheels started turning and there seemed to be so much to catch up on.Most importantly for us, we had a business to rebuild, otherwise all our efforts would have been for nought.The truth is, we started this podcast as a way of keeping a connection with our gym members during our forced closure. We've fallen in love with podcasting but now with the gym open, and our lives reopened, we've been struggling to do both.However, where there's a will there's a way. It's taken some thinking about, some planning and some determination but we practice what we preach round here and we did it a bit at a time. It's taken at least twice as long as we imagined (doesn't it always?!) but....We're back!This episode is probably one of our most random ever as we're just shooting the breeze about where we've been and what we've been up to. What was it that distracted us? What have we been thinking about, what have we been doing and finally, what are our plans for the future?If you've nothing better to do, spend half an hour catching up with us, and finding out what topics we're going to bringing to you.Where we've been;Dannii got engaged!Sall's Health Tips on Erewash SoundIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30Support the showIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukwww.curvesilkeston.co.ukFacebook; @thepowerof30@curvesilkestonBooks & Bones; Motivational Book ClubInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachSall PeacockDannii-Ellie

We've been having LOTS of conversation in the gym about why we don't wear the shorts (the sleeveless top, the dress etc etc.)We're not letting this go and have launched a "Wear the Shorts" campaign! It was enough to drive Coach Dannii and Coach Sall back to the mic's to record a special edition of the podccast.Now, don't get us wrong, you don't HAVE to wear the shorts if you don't want to, and it doesn't have to be shorts, anything where you question whether you "should" wear it, whether you have the "right" body parts for it, whether you have "good enough" anything to wear it applies here.We want to inspire others to understand that ALL bodies are "beach bodies" and we need everyone on board in whatever way you can!Charles Malik said "The fastest way to change society is to mobilize the women of the world". This is your call to action, because any reasons you have not to wear the shorts, someone else is thinking too! These reasons given to you by society, by someone else and it's time to change how we see our bodies, and to normalise normal bodies!Support the show

WOOOOHOOOO - it's our 50th episode folks!!!This episode links in with last week's episode "Your Space and Your Motivation".Decision fatigue (also known as choice overload) is the diversion of your finite mental resources to excessive or non-essential problem solving. These are the things that push into your mental (and physical) space that force you to weight up options for reallocating your time. You might recognise them by the nagging feeling that you should be doing something else, or be somewhere else! Spreading your mental energy in this way affects how well you do stuff! Stanford Profession Clifford Nass even went as far as to call multi-taskers “suckers for irrelevancy”. His study tried many ways to identify what mulit-taskers did well and came up with.. well, nothing! Listen to "Stop Mulit-Tasking your Health and Fitness" Why is this important to your health and fitness? Once your mental energy is depleted you become reluctant to engage in the thinking required to weigh up options and trade-offs. Then you begin to rely on WILLPOWER.Not only that but you start to “hoard” your mental energy as your self control is used up. This means that you will start to take the path of least resistance which often means no decision is made – this looks a lot like procrastination!So, what can we do about it?Follow routinesDecrease your optionsSet a time limit Make important decisions early in the dayDon't rehash decisions Don't make a decision when you are tired or hungry Read books not screensMake notes and lists!“I'm not writing it down to remember it later, I'm writing it down to remember it now”You're making on average 36,000 decisions a day and each one has an effect on your willpower, your procrastination, your ability to make the next decisions.  Create good habits to free up thinking space and if you find yourself slipping into procrastination consider if this is simply an ability to choose to between two (or more) options. In that case Count Backwards from 5, this will reengage your prefrontal cortex and commit you to action!Read the full blog post over on our website.

If you're lacking energy and enthusiasm for your goals take a look around you. Is your space dragging you down? Or even, just parts of your space? How can you make nutritious meals easily if you are overwhelmed by your kitchen?Explorer, National Geographic fellow and New York Times best-selling author Dan Buettner discovered 5 places in the world where people live longer (the longest in fact) and better, “The Blue Zones”. Some of the key factors that these zones all shared that made a difference to longevity were linked to their space – terrain, architecture and physical items.When you are considering what changes to make to your space keep your goals in mind. Your space should make it easy for you to do what you are trying to do. You can create an environment that increase your chances of doing the thing by having your list of goals in sight. Vision boards are a great idea, and our affirmation clings are great reminders of why you are taking the time, making the effort to be more active, so place them where you can see them clearly (without judging if the mirror is clean!). Your space should reflect your goals and ambitions in life.Dress for the task at hand! Don't be wearing your lounge-wear to work at home, make sure you have your gym kit READY for workouts, use your clothing to program your mindset.Plan your space and your belongings to reduce choice and distraction. Think about what you can automate that reduces the friction. You can really lighten the load by letting go of some things. If you feel overwhelmed or stressed when you go into the kitchen to prepare food, you will seek comfort! Reduce your gadgets, plastic boxes and take an inventory of your cupboards so you are reducing the choice and thinking involved.Remember that clutter is stressful, and the body responds to stress with a surge of hormones that increase cravings and hunger. Stress reduces our ability to create plans we can commit to. By transferring a little tidying up or “space setting” into a daily discipline it can become a great “runway task” to lead into the more difficult action you need to take next.This episode links with the next one "Lack of Willpower isn't your problem!"Read the full blog post over on our website.

Take a big goal and break it down into small tasks… that's the advice everyone gives, and it's supposed to make the big task feel LESS overwhelming. But what if it doesn't help you? What if you break your big goal down and suddenly it feels like a huge mountain to climb? You just went from having one thing to do, to having thirty things to do!  We might have had a really big task on our list, but all our brains acknowledged was that it was only one thing! What does happen is our list of smaller tasks, is now much easier to ignore! See our blog post for the meme we mention in this episode!) We even feel like we've done something, we might even feel back in our comfort zone – we made a list, phew!What we want you to remember is that when you've made your list, that moment of discomfort, is exactly when you need to HANG ON. The first question you might ask yourself is, now you've broken it down and see it in all its glory, how attached are you to this goal? This might be enough to put you off! It might make you realise now is not the time. Neither of these are bad things.The process of breaking the goal down and deciding what to do next is about understanding the scale of the goal or project.  These are the things you will be able to do next once you have your goal broken down;You can decide the order in which you need to do thingsYou can choose or decide what needs to happen firstYou can schedule future actions and goalsYou can set yourself opportunities for celebrating the things you've got done (to keep your motivation going!) Those are all skills that need developing, but how do we stop those feelings of being overwhelmed?Ask for helpCommit to action Focus on the action not the result Be prepared to make an effort, and be OK with failing - listen to our Failing episode here and our Failing Be Afraid to Remain the Same episode hereIsolate one thing and put the big list out of sight Elevate the importance of the small tasksRemember, celebrating your small achievements is how you keep your motivation high, a powerful weapon against the overwhelm of a big goal!Read the full blog post over on our website.

We're not ruining Christmas here and telling you that you can't have a mince pie - in fact, just the opposite. We want you to have a mince pie AND enjoy the chocolate out of your advent calendar. We do want to save you from the pang of regret, whether that comes the day after, or in January. We also want to PRESERVE your health and well being at a time when you need it most. One of us is a Grinch and one of us is Santas Elf so this conversation is a good balance.You all know the feeling - it's probably creeping up on you already. How will you stay on track over the next few weeks? How will you have time to get everything done? There's so much to do, you've been invited to all sorts of places, there's things that must be done, there's things you'd like to do and there's things to do you've probably not even thought of yet!Exercise, drinking 2 litres of water, eating nutritionally is all about to slide into the background chaos that is the run up to a celebration that should only last TWO DAYS! Two days folks. It's just two days. You might already be thinking well it's not going to happen, something has got to give, I'll just have to make sacrifces and manage. NO!!!!!!!!We know you really want to enjoy it, and you want everyone else to enjoy it too. We're here to point out some hazards and pitfalls we've seen and heard about over a combined 18 years working in women's fitness. These are extreme, but we know you will all recognise yourselves to some degree.You can Listen to our "Calories aren't like Cash" episode hereWe really want you to enjoy it, the basics will help with that we promise - read the full blog post here.

We all know how to eat, right? We know that exercise works, right? These are the assumptions that lead us to making some horrible mistakes because the truth is, most of the knowledge we have is gained from people trying to sell us stuff. Not only that, but when you struggle with your weight (or your finances, or being organised for example), and you see other people seemingly getting success and making it look easy you start searching for the answers. This makes us vulnerable and it's easy to get sucked into fads!So what do we do about it? How can we be sure we are learning from the right people?  Where do we go for answers? How do we know it's good advice, good learning? How can we look before we leap? How do we even know if we should be leaping.One of the problems we encounter is that researching, and learning, doesn't feel like "action". It doesn't feel like we've done anything, got started on our goals, solved our problem. But the truth is, if we take some time to learn and UNDERSTAND the solutions presented to us (and even those presented by people trying to sell us stuff, because you might need to pay for some of these services) then we will make more informed decisions, we will have accurate expectations, we will understand the part we play in the process.In fact, one of the most important thing to consider IS the process. If you find yourself focusing on a result without finding out enough information about the process required in getting the result, then you're vulnerable to making a horrible mistake.Taking the time to learn what you need to know (you don't need to become an expert, you only need to find out as much as you need to know) will help you to filter out the junk and the nonsense. The important step is knowing what you want to achieve, why are you wanting to lose weight, get fit or make more money? Really pin it down, don't think it's obvious, what does it mean to you? Identifying your own language around the topic will help you identify your "tribe", your potential teachers and resources of information because there will be words you recognise, phrases that speak to you and the information will be on a level you can understand from where you are.We first talked about "Looking before you Leap" in last week's episode - you can listen to that and understand it's relevance to self-sabotage HERE.

As gym Coaches we hear on a daily basis how easy it is to slip into thoughts and speech that sabotage yourself so we thought we'd get some of it out in the open. We've got the things you need to look out for, and then what to do next. We talk about what it looks like for us too. We all do this to ourselves, often unwittingly as the words become so familiar to us  we barely notice that we would not talk to a friend like that.Recognising self-sabotage;Self criticismNegativityProcrastinationDisorganisationOut of focusInitiating conflictsOver indulgenceMaking excusesTaking actions that don't match your values and goalsPerfectionismResisting changePoor self careThe most important part of this is simply noticing, you don't need to tell yourself off, there are some really clear next steps you can take to turn this around and actually stop sabotaging your own efforts. Once you've noticed think about the following;Boost your self awarenessLook before you leapMake small changesBefriend yourselfKnow and embrace your strengthsPractice mindfulnessWe decided that probably the best antidote to self sabotage is SELF CARE! A great way to recharge your motivation and get you back to what's important to you.

If you thought influencers was a new thing then you'd be mistaken. If it wasn't for centuries of them we wouldn't have what we now know of as New Year's Resolutions. In fact, making promises to do better dates back to 4,000 years ago and ancient Babylon.Julius Ceasar is the one who declared January 1st as the start of the new calendar in 46BC and used it to honour the two faced god Janus who symbolically looks back into the previous year and forwards to the new one (something we encouraging you to keep in mind when setting your own resolutions this year).We were also far too entertained by the knights of the middle ages renewing their vows to chivalry in the Annual Peacock Vow, which involved laying their hands on a peacock. Considering New Year is Coach Sall's favourite, that she is big of fan resolutions AND that her surname is Peacock, it seems like it all fits together nicely

Yes you read that right. We want everyone to stop thinking that losing weight is the only reason/motivation to exercise and we've got some very good reasons why!If you would like to really enjoy exercise and lose your obsession with the scales, then this is the listen for you. Coach Dannii and Coach Sall have persuasive arguments to keep you off the  scales and some fantastic suggestions for alternative ways to measure your progress. We also touch on all our usual favourites such as failure, goal settings but mostly, we're talking all the fantastic reasons to exercise that will keep you going and make sure you can sustain it long enough to see the benefits on the scales too!If you can make anything that's difficult for you, enjoyable, you've got it cracked so listen in for some inspiration and solid guidance to change your mindset around exercise and weight loss.If you missed last week's episode where we went deep into The Power of 30 you can listen to that here.Get your very own awesome Affirmation Clings to set you on your way with your mindset change - https://www.thepowerof30.co.uk/storeIf you appreciate the fun of seeing us in person, we usually film our podcasts so hop over to YouTube and enjoy the full visual experience!As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

We are well overdue with this conversation - we're talking about the Power of 30. Whether you're trying a new habit for 30 days or ring-fencing 30 minutes of your day to move forward with something you are trying to achieve it really, really works.This episode Coach Dannii and Coach Sall talk about all the things related to behaviour change too. We talk non-food rewards, Coach Dannii's abandoned internet shopping carts, perfection toxicity, habits, change, mindset, failing and win-power.It could the best and most useful episode yet!Get your very own awesome Affirmation Clings to set you on your way with your mindset change - https://www.thepowerof30.co.uk/storeThere's no video this week due to a technical fail ☹️, go to our YouTube channel to see our other and subscribe so you get notification of future episodes.As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

We didn't get chance to give you some real solid ideas for how to change your mindset in last week's episode. To be honest we go so excited about counting backwards from 5, engaging our pre-frontal cortex's and the correct way to high-5 yourself! (Listen here if you missed all the excitement)The strive for excellence episode Coach Dannii refers to is here and using rationalising failure is part of our Excuses Vs Reasons series which starts hereHow to change your mindset; Start with the end in mind - what is the big goal? what do you want to achieve? What is the thing you have been trying to do without success - it's the thing you find hardest, you are avoiding. Start there.Context - examine where your mindset is in respect of the overall goal. Maybe others make it look easy and it makes you think you could do it too, if only…. insert reason you “can't”. This is what you find difficult about this goal and that's the context you need to be able to change your mindset.Turn your thoughts upside-down - take the fixed mindset thoughts, and rewrite them to empower you. Turn them into power statements/affirmations, make them what you WANT to think and feel in this context.Your day begins the night before - don't wait until the morning! Use your nighttime routine to think about how you want to think and feel the next day. Use your toothbrushing time to rethink your mindset.Never ever, ever give up ever - take all the time you need, repetition is key! This is about your habits by definition, so you have to take action and be intentional so take your time, keep at it, changing these habits is going to take time.Meditate - take that time to breath, it's like the gym for your mind. It will give you that time to go back to that mindset and figure it out for yourself.Make personal development a priority - give yourself the time it takes to do what you need to do. Whatever that looks like for you, journalling, reading, meditation. Retrain your brain - by noticing 3 positive changes each day. This should force you to be present, to pay attention to your day, your thoughts, feelings and most importantly, what YOU did/experienced. Celebrate yourself!Accept that change will happen, with or without you.Get your very own awesome Affirmation Clings to set you on your way with your mindset change - https://www.thepowerof30.co.uk/storeIf you want to see all the fun, go to our YouTube channelAs always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show

Do you need to change your mindset? If you can think differently about something it can shift blockages, it can get you unstuck and it can take your efforts to another level. The secret of success undoubtedly lies in your mindset!We mentioned changing your mindset in our Excuses vs Reasons Getting Unstuck episode and this week we decided to talk about the HOW of changing your mindset. It might not be that easy, but the rewards are huge so it's worth some of your best attention.In this episode we talk a lot about Mel Robbins, her 5 second rule and her new campaign for high-fiving yourself.The words you use are an important key to changing your mindset - listen to our Chew Your Words for ideas on how to talk to yourself, especially about food.Get your very own awesome Affirmation Clings to set you on your way with your mindset change - https://www.thepowerof30.co.uk/storeIf you want to see all the fun, go to our YouTube channelAs always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show

We know that lots of people feel a bit awkward when it comes to affirmations - we feel ya! We got into them about a year ago for a little challenge we ran in the gym (well, not in the gym because we were closed but it was a great challenge to see our members through one of the toughest moments of the pandemic!) and we felt it was time to talk about it.Most of us shy away from affirmations, well, because we're a bit shy but honestly, they are so powerful it's worth taking some time to get to know more about them, and about yourself so you can make affirmations your own. They are truly life changing and if there's something on your goals list that just isn't happening, that gets pushed aside or that's a real challenge to your current behaviour and habits, then you may well find the answer in this 30 minutes conversation.If you would like a copy of our list of affirmations in 3 categories then send us an email to coaches@curvesilkeston.co.ukYou can buy yourself a set of our gorgeous Affirmation Clings right here and they make the perfect non-food reward for whatever you have been working on for the last month!The Treat Your Mental and Physical Health as one episode can be found hereCoach Dannii's li'l video explaining affirmations can be found hereAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook;@thepowerof30@curvesilkestonInstagram;@curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)

Today we discuss the importance of getting things written down, of focussing on what is important to you and on being realistic about what you can get done.If you don't have an action on your to-do list TODAY that is related to your long term goals then the chances are you won't be taking the necessary action to get there. Sometimes small things can make a really big difference and sometimes this will just highlight to you whether you have the correct goals for this time in your life, whether there are other things you need to do first, and where the problems really lie.A to-do list then gives you the opportunity to reflect each day on what you did, what you can change for the next day and helps you to identify where your success is each day.In this episode Dannii talks about an APP system - you can find that article here.All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook;@thepowerof30@curvesilkestonInstagram;@curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)

We're getting to grips with the science of why certain foods really do enhance our mood AND the effect they have on our energy levels. Today we are talking tryptophan, serotonin and insulin (to name a few fancy words in fact) but don't worry, we'll be keeping it simple and mispronouncing them too so don't feel intimidated. This episode will give you more power to your elbow when choosing what to eat and help you focus on a healthy giving nutritional way of eating.If you missed our review of Coach Dannii's Big Challenge, click here to check it out it's well worth a listen!All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook;@thepowerof30@curvesilkestonInstagram;@curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show

Back in January Coach Dannii set herself a big personal challenge, the goal date has passed and today we're reviewing it, especially in light of all our previous topics that we have discussed AND revealing whether she was successful or not.While this wasn't a fitness or weight loss goal it should be very easy (or maybe even easier) for you to relate to as we talk about the obstacles, the reasons and the excuses, the planning and the execution. We also discuss the lessons along the way and their value with some real insights on how we can all make goal setting more accurate and make any failures a positive experience that we can embrace rather than letting the fear stop us in our tracks.Huge appreciation to Coach Dannii for putting her challenge out there in the first place and also for sharing it all with us today - it is far less painful to learn from others' experiences where possible! You can see her challenge on her YouTube channel Dannii-Ellie, please go over and give her some love.All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook;@thepowerof30@curvesilkestonInstagram;@curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)

This is the final part of this epic topic (for now!) - since we started we've had more thoughts, learned more things and had conversations with lots of you that mean we had a few more things we wanted to share. Because that's how self-development works, you learn a little thing, think about it some, talk about it to folk and learn more about it, about how it applies to you or about how you can apply it to your life. It's a process!So, this week we had a few quotes we wanted to share with you;"If you don't find that reason why your dreams are worth more than anything else, you will find yourself doing anything else.""Success is not final, failure is not fatal. It is the courage to continue that counts" Winston Churchill"Success is not a shiny mountain. It's a pile of mistakes that you're standing on rather than buried under" Dave RamseyIf you missed the other parts of this epic, here they are!Click here to listen to Part 1Click here to listen to Part 2Click here to listen to Part 3Click here to listen to Part 4Click here to listen to Part 5All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

We want to help you understand how much you can improve how you feel by managing what you eat. When you intentionally, putting your health and wellbeing first you will be surprised at what a difference it makes to your energy levels, your patience, you ability to solve problems and it will stop you feeling drawn to the junk food, the biscuit tin or the chocolate.We've picked out mental health charity Mind's tips for eating to improve your mood to talk about today. These are simple tips and you can find them here. We're here to encourage and motivation you so listen in to hear about our own experiences, and get more information on these tips and how you can make them work for you.In this episode we reference some previous episodes, check them out for a greta mindset with your relationship with food;Comfort Eating - you're doing it wrong! We talk about what hunger really feels like, what is malnourishment and how to actually comfort eat well!Snacktastic - why we love snacking and you should too! If you want to take Mind's advice today it will be worth you learning about how to snack for your health so have a listen to this one for all you need to get started PLUS a help sheet in the shownotes.We're changing how you talk about Healthy Eating - healthy eating definitely isn't what most people think it is. It's eating way more, it's not reading food labels, it is choosing whole foods and it isn't all salads and misery! We cover it here.Watch Coach Dannii's "What I eat in a day" vide hereSign up to our weekly newsletter here; https://www.thepowerof30.co.uk/newsletter-subscribeAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)

We know this is a really important topic but we weren't sure where we wanted to go with it. We already talked about comfort eating in episode 18 Comfort Eating; you're doing it wrong! but we knew there was more, much more.So here's the start, and we talk generally about how you can eat for your mental wellbeing, the effects of eating nutritional on how we deal with difficult situations and emotions and of course, the importance of hydration. We've got some more episodes planned as a result of this conversation, this is just a toe dip into the water of how what you eat effects how you feel.Check out the Mind resources we mention here. Dannii's most recent video on How to Lose Weight Effectively should give you some inspiration and motivation too, you can watch that here.All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook;@thepowerof30@curvesilkestonInstagram;@curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

We asked you for your top excuses and today we're getting them out in the open, and, well, debunking them! Don't think we don't understand though, we really do and we're definitely guilty of all of these. We're going to give it to you straight though, they're invalid. You do need the right approach and the right mindset though so listen in to hear the critical reasoning we use to overcome them and make sure we get done what we set as a goal and commitment.If you've missed out on the other parts of this mini-series check them out here;Click here to listen to Part 1Click here to listen to Part 2Click here to listen to Part 3Click here to listen to Part 4If you've got one we didn't overcome you can email us your alibi story to coaches@curvesilkeston.co.ukAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

When we first started talking about reasons and excuses we never thought it would lead to a whole mini-series. The quote that started all of this from Eric Hoffer goes; "There are many who find a good alibi far more attractive than achievement, for an achievement does not settle anything permanently. We still have to prove that we are as good today as we were yesterday. But when we have a valid alibi for not achieving anything, we are fixed, so to speak, for life. Moreover, when we have an alibi for not writing a book and not painting a picture and so on, we have an alibi for not writing the greatest book and not painting the greatest picture.Small wonder that the effort expended and the punishment endured in obtaining a good alibi often exceed the effort and grief requisite for the attainment of the most marked achievement."Today we are getting into the part where he says; "Moreover, when we have an alibi for not writing a book and not painting a picture and so on, we have an alibi for not writing the greatest book and not painting the greatest picture." Time and again we see people not even start, not try, not even take the first steps towards their goal because they can't do it perfectly, or they can't stand the thought of failing. Learning something new, attempting something new, or working towards a goal just isn't like that. Before you paint the greatest picture first you must paint some pretty mediocre ones, maybe some terrible ones and also some good ones. Otherwise how will you develop the skills required to paint a great picture? Fitness and weight loss is like that too, as indeed any achievement.What's more, in trying to be perfect, we are SLOWING our own progress in the most painful way. It's time to get busy folks! We must dive in, be prepared to make mistakes, to fail or simply just to do our best with what we have with scant regard for the outcome. For if we don't, we shall simply stay the same!Click here to listen to Part 1Click here to listen to Part 2Click here to listen to Part 3We'd love to compile a Top 10 of alibis so let us know yours - you can email us your alibi story to coaches@curvesilkeston.co.ukAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

The more we talk about Excuses and Reasons the more we find to talk about! This is such a huge part of motivation. In this episode we've got 5 things you can do to get yourself unstuck from your alibi, unstuck from the thing that's stopping you from moving forward, unstuck from the thing that keeps you in the same place.Once you've realised that you are making excuses (i.e. there's no change, you are staying right where you are) and you're not happy about it here's what you can do;Examine your alibi - was it valid once? Is it still valid? What needs to happen to overcome it? Is it a mindset change, or an action you need to take?Was your alibi given to you? In which case maybe you can simply reject it, disown it, set yourself free from it. Did someone else tell you "You can't... because..."? Maybe they told you that about another thing and you've taken it on and transferred it to other areas of your life. Again, this could be a mindset change? Or maybe there is action you can take to overcome this, such as asking for help or support.Is your reason bigger than your alibi? You need to be able to reason yourself out of your alibi, rather than just accepting it and ending the inner dialogue, see it right through. If your reason to do something isn't bigger than your excuse not to, you need to rethink your reason.Are you barking up the wrong goal? If work keeps getting in the way of workouts, the first goal is to establish work boundaries, figure out a better time to workout or maybe even find another job. Your primary goal remains the same, but first address what it is that's stopping you from achieving it.Are you focussed on the result rather than the action? Are you after perfection over progress? Does your goal of losing 1 stone stop you from losing 1 pound. If you can't do three workouts in a week do you find that you don't even bother with one? Start with one and focus on the action.We're going to talk about that last one in more detail in the next episode!Click here to listen to Part 1Click here to listen to Part 2We'd love to compile a Top 10 of alibis so let us know yours - you can email us your alibi story to coaches@curvesilkeston.co.ukAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

Alibis are the next level of excuse, they are literally our alibi, our proof, that we were not able to act on our goals or our commitments. In this episode Coach Sall and Coach Dannii talk through how a "good" alibi will keep you firmly stuck just where you are and why you might actually choose that.The quote referenced is from social and moral philosopher Eric Hoffer. He wrote " There are many who find a good alibi far more attractive than achievement, for an achievement does not settle anything permanently. We still have to prove that we are as good today as we were yesterday. But when we have a valid alibi for not achieving anything, we are fixed, so to speak, for life. Moreover, when we have an alibi for not writing a book and not painting a picture and so on, we have an alibi for not writing the greatest book and not painting the greatest picture.Small wonder that the effort expended and the punishment endured in obtaining a good alibi often exceed the effort and grief requisite for the attainment of the most marked achievement."We also talk about and reference "alibi-itis" from Dan Kennedy and his book "No BS Time Management for Entrepreneurs".A good excuse can be a life-raft that we cling to, that saves us from making difficult changes. Sustaining something can feel impossible and that can be enough to stop us from starting. We don't tend to view "not doing" as failure, we only view doing and not succeeding as failure and so not doing is often easier to accept.Click here to listen to Part 1We'd love to compile a Top 10 of alibis so let us know yours - you can email us your alibi story to coaches@curvesilkeston.co.ukAll the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

This week we are getting into the difference between a reason and an excuse when it comes to not doing the things we committed to, or wanted to do, or said (maybe only to ourselves) that we would do.Often our own reasons are valid but we can easily spot someone else's excuses. Sometimes our excuse was a legitimate reason once upon a time, and now we cling to it so that we don't have to feel the discomfort of the change we are seeking.Excuses are about abdicating or absolving ourselves of responsibility. They are usually about other people (one way or another), and they make failure easy to accept in ourselves. The problem with excuses is there is no change as a result. We use them to avoid responsibility and that means we convince ourselves we could not have changed the outcome.This is the first of two parts as Coach Dannii and Coach Sall break down the differences between our reasons and our excuses and the mechanics of both. Look out for part 2 next week where they go even deeper!All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

This week Coach Dannii and Coach Sall wade through the nonsense that is BMI and encourage everyone to drop it, and by drop it we mean, discard it. Let us tell you why this number has no value in your world and we shouldn't be judging ourselves (or others) by it and we certainly shouldn't let anyone else judge us by it either.All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)

We mostly know we should be drinking more water. Some days we might even manage it, but our conversations with our members at Curves Ilkeston show that mostly we are just not drinking enough. So, Coach Dannii and Coach Sall decide to get into it, and we should warn you, they're taking no prisoners. Water, after all, is essential to life and while you might still be alive, not drinking enough means your body is having to prioritise sustaining life over other tasks such as, I don't know, fat burning, digestion, temperature control....Check out Coach Dannii's videos on this topic;Why WaterWhen you drink more, you will pee moreGet some Top Tips from Coach Tash here;Top Tips for drinking water during your workoutTop Tips for drinking more waterAs always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

This week's episode is about the words you choose around food. Using words like treat, bad, good, indulge or guilt free can be damaging to our relationship with food. Coach Dannii and Coach Sall ask "Why do we talk about food in moral terms?" - this question was asked by author Lizz Shumer in this blogpost for Good Housekeeping and we thought it was a great topic for conversation. *WARNING* In this episode we talk a LOT about ICE CREAM, using food as rewards, treats and comfort eating.You can listen to our episode about 3 Digestives here...We also talk about other ways of speaking about food and make some suggestions to break the cycle of what we already say.As always...All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show (https://ko-fi.com/thepowerof30)

Time and time again we talk to ladies who tell  us they didn't eat during the day because they're going out tonight. They're trying to save up calories to be able to eat freely. Unfortunately it just doesn't work like that and this is one of those myths that's out in our society as if it's a gospel truth. The reality is this is the worst thing you could for any weight loss attempts. It's like some kind of reverse punishment reward where you punish yourself FIRST, then reward yourself afterwards. Don't do it! Here's what's going to happen;You're going to be tired and possibly hangry before you even go out! You might need a few drinks before you leave the house to "get you going"If you're going out for a meal you will end up choosing the highest fat/sugar option (as it will be the most satiating to your starving body) and you will think your making the best choice, eating exactly what you want to, because you "saved" caloriesYou will over-eatPudding will be a matter of life and death - again, will-power won't save youYou will be more influenced by othersIf you eat normally during the day before a big night out, you will make better choices on your night out. You can choose something you wouldn't normally have and really enjoy it. You will feel better the next day and you can get back on track. Calories can't be saved like cash - it will have a negative impact on your metabolism, your health and your wellbeing. This episode forms part of our "Nutrition Series",  you can look back at previous episodes  "Nutritional Snacking",  "The Tale of the 3 Digestives" and "We're Changing How you Talk about Healthy Eating" to build your knowledge of how to nourish your body daily.All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)

We're changing how you talk about "Healthy Eating", and if we change how you talk about it, we'll likely be able to change how you feel about it, and even how you do it!We know from the many, many conversations we have with our members that what people think about healthy eating, is likely a few miles off from the truth. We've been told what healthy eating looks like by people in charge of large marketing budgets, they've even told us how to feel about it. We're turning that on it's head today with a conversation about what healthy eating really looks like... AND where you can look for clues about whether what you eat (or what those around you eat) is really giving your body what it needs.This episode forms part of our "Nutrition Series",  you can look back at previous episodes  "Nutritional Snacking" and "The Tale of the 3 Digestives" to build your knowledge of how to nourish your body daily.All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)Support the show

This week we give you an insight into Coach Sall's eating habits - and yes, that involves 3 digestives. You might be surprised by what she has to say about them, and the effect they can have on her eating throughout the day. After 15 years of working hard on her nutrition it's clearly still easy to slip up and have regrets.If you really want to know how to dodge the biscuit tin, the doughnuts at work, the over indulgence at celebratory meals or the secret eating then this is just the tip of the iceberg. We talk a LOT about digestives (and other trigger foods) in this episode, we also touch very briefly on eating disorders and binge eating so if these topics are difficult for you, proceed cautiously, or maybe give it a swerve all together.This is great follow up to last week's episode "Nutritional Snacking" and a good lead in to next week's episode about what healthy eating really looks like.All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)

Snacking is a much maligned concept that, in actual fact can do wonders for your metabolism, your sense of well being, your energy levels, your sleep and your weight loss efforts.We are huge fans of snacking but it needs to be done wisely and that can be tricky. We get in to the whys and the wherefores to hopefully convince you, you need to establish a snacking habit. You can read more on our blog post here, and download your FREE Nutritional Snacking sheet here to get you started. If you've got questions you can message us on our Facebook page @thepowerof30All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)

We thought we should get Part 2 out there as soon as possible because we're here to help people as much as we can. We realise these might not apply to you, but if they help you understand where others are coming from, you might be able to support and encourage them better.The first 5 things that stop people starting we spoke about last week were;  time, other commitments, a belief that exercise is boring, self conscious about how they look and too tired. (If you missed part 1 - listen here!)This week we talk about 5 more barriers; I'm too lazy, I'm not athletic, I've tried exercise in the past and failed and I' afraid I'll hurt myself.Hear what your Coaches have to say about those - it may not be what you think. We don't default to the usual "gym coach" answers if we can help it, we wouldn't get away with that in the gym so we try and come up with relatable answers, perspectives that you can take into your life, or share with others. Listen carefully for the gems that will make a difference in your life, or in how you show up for others.We referenced some previous episodes in this one. You can catch them here;"What's holding you back?" - we discuss assumed constraintsFailing - our first dive into this topic, which was so good we did another...Failing part 2 - be afraid to remain the sameYou can get new workout gear from JustStrong and get 10% off here - or just use our code CURILK10 at the checkout.All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you.www.ko-fi.com/thepowerof30Places to find us;www.thepowerof30.co.ukFacebook; @thepowerof30@curvesilkestonInstagram; @curvesilkeston@3dannii3@sallpeacockYouTube;Curves CoachDannii-EllieSupport the show (https://ko-fi.com/thepowerof30)