body positivity

  • Fitness

    How to Tone Your Core for a Flatter Stomach by Summer

    tone your core

    Let’s talk about abs. You want to tone your core and feel confident rocking whatever you fancy this summer—whether that’s a bikini, a crop top, or just that I-feel-amazing-in-my-own-skin vibe.

    Here’s the good news: You do not need to do 1,000 crunches a day. You do not need to give up carbs. And you do not need to suffer through a workout that makes you question your life choices.

    Here’s the real talk: A flatter stomach isn’t just about exercise. It’s about core strength, smart nutrition, and actually moving your body consistently—without expecting overnight miracles.

    Because no, you won’t wake up tomorrow with a six-pack just because you did a five-minute ab circuit.

    But stick with me, and I’ll give you a game plan that actually works. Ready? Let’s get cracking.

    Table of Contents

    Step 1: Stop Chasing Spot Reduction (It’s a Lie)

    We need to clear this up before we go any further. You cannot pick one part of your body and tell it to lose fat.

    Your stomach doesn’t work on request like a well-trained dog.

    The truth? Fat loss happens all over, not just in one spot. So if you’re thinking, I’ll just do loads of sit-ups and my belly will shrink—sorry, that’s not how science works.

    What actually works?

    • Core exercises to strengthen and define the muscles.
    • Full-body strength training to boost metabolism and build lean muscle.
    • Smart nutrition to reduce bloating and fuel fat loss.
    • Movement every day to keep your body active and engaged.

    Tough-love tip: You can have the strongest abs in the world, but if they’re hidden under layers of takeaways and late-night snacks, you won’t see them.

    That’s where nutrition comes in (don’t worry, we’ll get to that).

    Step 2: Build a Stronger Core (Without Boring Sit-Ups)

    If the thought of endless crunches makes you want to cry, don’t panic.

    A strong core isn’t just about your abs—it’s about your entire midsection, including your obliques (side abs) and deep core muscles.

    The Ultimate Tone Your Core Circuit

    Do this three to four times a week for a rock-solid core:

    • Plank Hold – 30 to 45 seconds (Engage everything. No sagging).
    • Russian Twists – Three sets of 20 (Use a dumbbell if you’re feeling fancy).
    • Leg Raises – Three sets of 15 (Lower slowly—no flopping).
    • Bicycle Crunches – Three sets of 20 (Nice and controlled, none of that flailing nonsense).
    • Mountain Climbers – 30 seconds (Great for abs and sneaky cardio).

    Your core is just one piece of the puzzle—if you really want to sculpt your summer body, you need a full-body plan that works. Lucky for you, I’ve got a 7-day workout plan that will help you tone up, boost strength, and feel incredible.

    7-Day Workout Plan to Sculpt Your Summer Body

    Step 3: Eat Smart (Because Abs Are Made in the Kitchen, Like It or Not)

    No one likes to hear this, but you can’t out-train a bad diet. You don’t need to starve yourself—just be a bit smarter with your food choices.

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    TONE YOUR CORE

    The Golden Rules of Core-Friendly Eating

    • Prioritise protein – Keeps you full and helps muscle repair. Think eggs, chicken, fish, tofu, and Greek yoghurt.
    • Ditch the processed junk – It makes you bloated and sluggish. Save it for occasional treats, not your daily diet.
    • Hydrate like your life depends on it – Water helps with digestion, bloating, and fat loss. Aim for two to three litres a day.
    • Eat your greens – Fibre keeps your digestion happy and your stomach feeling flatter.
    • Cut back on excess sugar and alcohol – Harsh but true. That extra glass of wine? It’s not helping your core goals.

    Tough-love tip: You don’t need a perfect diet. You just need consistency—80 percent solid, 20 percent indulgence. Balance, not restriction.

    Abs might be built in the gym, but they’re revealed in the kitchen. Want to know exactly what to eat to fuel your body and support your core goals? Check out my Summer Body Meal Plan—packed with high-protein, bloat-busting, and seriously tasty meals that will keep you full and energised.

    Summer Body Meal Plan: What to Eat for a Lean & Toned Look

    Step 4: Get Moving Every Day (Even When You Can’t Be Bothered)

    If you want to tone your core, sitting all day isn’t going to help. Even if you do a killer ab workout, it won’t undo ten hours of slouching at your desk.

    The Best Types of Movement for a Toned Core

    • Walking – Low-impact, great for digestion, and burns calories. Aim for 8,000 to 10,000 steps a day.
    • Strength Training – Builds lean muscle, which boosts your metabolism.
    • HIIT or Cardio – Helps with fat loss and keeps your heart happy.
    • Pilates or Yoga – Both are sneaky killers for your core. Highly recommend.

    Tough-love tip: Movement doesn’t have to be extreme—it just has to be consistent. Find something you enjoy, and do it regularly.

    Step 5: Fix Your Posture (Because Slouching Isn’t Helping You)

    Good posture makes an instant difference to how your stomach looks. Stand tall, engage your core, and suddenly you look leaner, more confident, and ready to take on the world.

    Posture Fixes to Try Today

    • Stand up straight – Shoulders back, core engaged, no slouching.
    • Engage your abs during workouts – Don’t let your lower back do all the work.
    • Stretch daily – Helps with alignment and prevents stiffness.

    Tough-love tip: Your posture affects everything—from how your core looks to how your back feels. Fix it now, and future you will thank you.

    Your Ultimate Summer Body Plan – Don’t Miss These!

    Final Pep Talk (Because You’ve Got This)

    To tone your core isn’t about perfection—it’s about consistency. You don’t need extreme diets or punishing workouts. You need smart habits, solid workouts, and a bit of patience.

    So drink your water, move your body, and train your core without overthinking it. A strong, toned stomach isn’t just about aesthetics—it’s about feeling powerful and confident.

    Now, go put these tips into action, and get ready to rock your summer feeling like an absolute legend.

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    TONE YOUR CORE
  • Fitness

    How to Grow Your Glutes Without Growing Your Thighs

    Let’s get one thing straight—there’s nothing wrong with strong thighs. Muscular legs are powerful, functional, and downright impressive. But if your goal is to grow your glutes without adding too much size to your thighs, that’s completely valid too.

    The problem? Your quads (those big muscles at the front of your thighs) love to take over, especially when you’re doing squats, lunges, and leg presses.

    So, if you’ve been training hard and wondering, Why do my legs keep growing, but my glutes are still missing in action?, don’t worry—I’ve got you.

    You need a smart plan—one that prioritises glute activation while keeping quad engagement low. Whether you train at home with no equipment or in the gym with weights, this guide will show you exactly how to shift the focus to your glutes without overdoing it on your thighs.

    Table of Contents

    Why Your Quads Keep Taking Over

    Your quads are eager overachievers—they’ll jump in and take over any lower-body move if you let them. This happens because:

    • Most traditional leg exercises are quad-dominant (think squats, leg presses, lunges).
    • Your glutes aren’t activating properly before your workout, so your quads step in.
    • You’re going too heavy too soon, making your body rely on stronger, more dominant muscles.

    The solution? Less quad-dominant work, more glute isolation, and better activation strategies. Let’s get into it.

    leg and glute plan

    The Best Exercises to Grow Your Glutes (Without Growing Your Thighs)

    If you want to sculpt your glutes without adding unnecessary size to your quads, these are the exercises you need in your home or gym plan.

    1. Cable Kickbacks – Maximum Glute Burn, Zero Quad Involvement

    If you’re training at the gym, the cable machine is about to become your best mate. Cable kickbacks are a fail-proof way to grow your glutes without recruiting your quads.

    How to do it:

    • Set the cable to a low position and attach an ankle strap. I’ve found a lot of gyms don’t actually have ankle strap, you can buy your own pair and keep them in your gym bag – Like these ones)
    • Stand with a slight bend in your standing leg, then kick back slowly, squeezing your glutes at the top.
    • Control the movement—no swinging your leg like you’re auditioning for a martial arts film.

    No gym? No problem. Swap the cable machine for a resistance band and do the same movement at home.

    2. Resistance Band Glute Bridges – The Home Workout Hero

    If you train at home with no equipment, this move is one of the best. It’s simple, but when done right, it burns in the best way possible.

    Why it works:

    • Keeps all the focus on your glutes, not your thighs.
    • Great for home workouts or adding extra burn at the gym.
    • Can be made more intense with dumbbells, a barbell, or a kettlebell.

    How to do it:

    • Loop a resistance band just above your knees.
    • Lie on your back with your feet planted, then drive your hips up, squeezing your glutes at the top.
    • Keep the movement controlled and don’t let your lower back take over.

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    GROW YOUR GLUTES

    3. Dumbbell Romanian Deadlifts – The Secret to Strong Glutes Without Thick Thighs

    If you want to grow your glutes without overloading your quads, this is one of the best exercises you can do.

    Why it works:

    • Targets the glutes and hamstrings, leaving your quads out of it.
    • Works with dumbbells, a barbell, or a kettlebell.
    • Builds serious strength while shaping your lower body.

    How to do it:

    • Hold a dumbbell, barbell, or kettlebell in front of you.
    • Hinge at the hips (not the knees) and lower the weight, keeping your back straight.
    • Squeeze your glutes to return to standing—don’t let your quads take over.

    If you feel it more in your quads, you’re bending your knees too much—stick to a proper hip hinge.

    What NOT to Do If You Want to Keep Your Thighs Lean

    1. Avoid Quad-Dominant Gym Machines

    Some gym machines are great for building leg strength, but if you’re trying to focus on glute growth, these can work against you:

    • Leg Extensions – Direct quad isolation, no glute benefits.
    • Leg Press (Feet Too Low on the Platform) – If you use this machine, place your feet higher to shift the focus to your glutes.
    • Smith Machine Squats – The fixed bar path encourages quad dominance over glutes.

    2. Stop Thinking Squats Are the Only Answer

    Squats are fantastic, but if your goal is glute growth without bigger thighs, you need more glute isolation work.

    Add hip thrusts, Romanian deadlifts, and cable kickbacks into your routine.

    3. Don’t Go Too Heavy Too Soon

    Lifting heavy weights is brilliant, but only if your glutes are actually doing the work. If your quads keep taking over, lower the weight and focus on proper muscle activation first.

    leg and glute plan

    The Best Training Plan for Glute Growth Without Bulking Up Your Quads

    Gym Plan (Machines & Weights)

    • Cable Kickbacks – 3 sets x 12 reps each leg
    • Dumbbell Romanian Deadlifts – 3 sets x 10 reps
    • Barbell Hip Thrusts – 3 sets x 10 reps
    • Glute Bridges (Resistance Band or Barbell) – 3 sets x 12 reps
    • Step-Ups (Dumbbell or Bodyweight) – 3 sets x 10 reps each leg

    Home Plan (No Equipment or Resistance Band Focused)

    • Banded Glute Bridges – 3 sets x 12 reps
    • Single-Leg Glute Bridges – 3 sets x 10 reps each leg
    • Romanian Deadlifts (Dumbbell or Kettlebell) – 3 sets x 10 reps
    • Step-Ups (Bodyweight or Dumbbell) – 3 sets x 10 reps each leg
    • Banded Kickbacks – 3 sets x 12 reps each leg

    Maximise Your Glute Gains

    Want to take your glute growth to the next level? This series has everything you need—from the best workouts to game-changing nutrition tips. Dive into each post and build stronger, sculpted legs and glutes the smart way.

    Follow this full series and get on the path to stronger, sculpted glutes!

    Final Thoughts – Build the Booty, Not the Bulk

    You can grow your glutes without adding unnecessary size to your thighs. It’s all about training smart, choosing the right exercises, and keeping your quads in check.

    So whether you’re lifting a barbell at the gym, using a dumbbell at home, or smashing a resistance band session, the key is glute-focused movement and proper activation.

    Next up: [The Most Common Glute Activation Mistakes (And How to Fix Them!)]—because if your glutes aren’t actually firing, none of this will work the way it should. Let’s get those muscles switched on.

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    GROW YOUR GLUTES
  • Uncategorized

    Pilates 101: The Ultimate Workout to Transform Your Life

    pilates 101

    Have you ever wondered what the fuss is about Pilates? Is it some exclusive club for yoga lovers, ballerinas, and those fancy reformer machines? Think again! This is Pilates 101 – your ultimate guide to understanding what Pilates really is, why it’s more than just a trendy buzzword, and why it deserves a spot in your workout routine.

    Pilates is the ultimate all-rounder, designed for everyone—from absolute beginners to fitness fanatics.

    This low-impact powerhouse can reshape your body, clear your mind, and even boost your posture game. Whether you’re smashing a 1 month glow up challenge or reaping some fabulous Wall Pilates benefits, Pilates is here to work its magic.

    So, what’s all the fuss about? In this post, we’re diving into:

    • What Pilates is (and who’s Joseph Pilates, anyway?).
    • The amazing benefits you can expect.
    • Why Pilates should be your next workout obsession.
    Table of Contents

    Pilates 101: What is it?

    Let’s strip it back to basics. Pilates is a low-impact workout designed to strengthen your core, improve flexibility, and boost your overall fitness.

    Think of it as the perfect blend of yoga vibes, mindful movement and a killer workout. It’s about control, precision, and flow—no flailing limbs here!

    This workout style was dreamed up by Joseph Pilates (yep, a real guy) in the early 20th century. He called it Contrology—a fancy name for controlling your body, mind, and breath. Pilates focuses on a few key principles:

    a woman is doing exercises on a reformer machine
    • Control: Every movement is deliberate.
    • Precision: No shortcuts, just spot-on form.
    • Breath: You’ll use your breathing to power your poses.
    • Flow: Smooth, continuous movement (you’ll feel like a dancer, even if you’re all left feet).

    Pilates works wonders for everyone, regardless of age, fitness level, or flexibility.

    Benefits of Pilates

    If Pilates were a person, they’d be the overachiever of the fitness world. Let’s break it down:

    Physical Benefits

    • Core strength: Say goodbye to a weak middle—Pilates is all about that core challenge.
    • Flexibility: Get those hamstrings bending without wincing. Perfect for that 30 Day Stretch Challenge.
    • Posture: You’ll sit straighter than a ballet dancer after a few sessions.
    • Low impact: Ideal for women and anyone who wants results without punishing their joints (Benefits of Pilates for Women are legit).

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    Mental Benefits

    • Mindfulness: Pilates tunes you into your body like nothing else.
    • Stress reduction: A reformer workout will make you feel zen and fabulous.

    Why Try Pilates?

    Pilates isn’t just effective; it’s downright versatile. Whether you’re rocking Wall Yoga/Pilates, sweating it out, or diving into a 30 day Pilates workout routine, you can tailor it to your needs.

    • Accessibility: New to fitness? Try a beginner Pilates workout or some easy home workouts. Feeling advanced? Grab some weights for a Pilates with weights workout routine.
    • Convenience: Pilates can be done at home with minimal equipment, with the amount of Pillates workouts on YouTube, it’s never been easier.
    • Style Points: Whether you’re in a studio or doing at home Pilates workouts, you’ll look good doing it (what to wear to Pilates isn’t the most important thing, but can boost your confidence).

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Pilates 101: Conclusion

    If you’ve been waiting for a sign to try Pilates, this is it. It’s low-impact, high-reward, and suitable for everyone.

    Whether your fitness goal is to rock Pilates Reformer exercises, finally nail those Pilates moves, or lose weight with Pilates, this workout is the key to your physical and mental wellbeing.

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    Pilates 101: Studies

    Pilates improves core strength, flexibility, body awareness, and reduces negative affect, even with once-a-week sessions (Tolnai et al., 2016).

    Enhances balance, including static and dynamic, aiding posture and fall prevention in older adults (Cancela et al., 2014).

    Boosts mental health, improving mood, sleep quality, and self-efficacy in college students (Caldwell et al., 2009).

    Reduces anxiety, depression, and fatigue while enhancing quality of life in young women after just six weeks (Akbaş & Ünver, 2018).

    Improves physical fitness and mental health in older adults, including strength, balance, and emotional state (Meikis et al., 2021).

  • Nutrition

    Real Food, Real Life: A Meal Plan Inspired by Victoria’s Secret (But For Real People)

    The average Victoria’s Secret diet sounds glamorous but feels more like a quick-fix fantasy.

    Yep, we’ve all seen those “Model Diet Plans” that claim to be the secret to glowing health.

    Spoiler alert: they’re usually built around starvation, bland food, and the kind of rigid restrictions that leave you dreaming about chocolate cake by lunchtime.

    But here’s the truth: real people need real food.

    You want a plan that fuels your body, keeps you feeling satisfied, and doesn’t have you nibbling on celery sticks just because that’s what the “models” eat.

    And that’s where the best diet plan for real life comes in—a plan that’s balanced, enjoyable, and leaves room for the foods you love.

    Forget the Victoria’s Secret Angel diet meal plan or trying to live up to any unrealistic model food plan. Let’s talk about a meal plan that works in the real world, one with delicious meals that you look forward to.

    If you’re ready to ditch diet culture and enjoy some healthy carbs and whole foods, let’s get started.

    victoria's secret

    The Reality Check: Why The “Model Diet” Isn’t Practical

    Alright, let’s have an honest chat about those Victoria’s Secret diet trends. They sound fancy but are as unrealistic as they come.

    The Victoria’s Secret Angel diet might work for a model’s photoshoot prep, but it’s not sustainable for your everyday life, especially if you’re juggling work, family, or just… real life.

    The problem with these model diet plans is that they’re often built around extreme restrictions, cutting out carbs, fats, and basically anything that brings joy.

    For us mere mortals, that just doesn’t work long-term. In reality, food is meant to be enjoyed, not just tolerated.

    victoria's secret quote

    So, here’s the plan: we’re focusing on an enjoyable, sustainable approach, not the model fantasy.

    You don’t need to follow a VS Angel diet or a Kate Moss diet plan to be healthy. In fact, you’re far better off with meals that fuel you up, make you feel strong, and fit easily into your day.

    Speaking of common pitfalls, if you’re new to healthier eating habits, it’s easy to fall into certain traps that can derail your progress. From over-restriction to relying on motivation alone, here are 5 Weight Loss Mistakes Beginners Make that you’ll want to avoid for long-term success.

    Building A Real-Life, Sustainable Meal Plan

    1. Eat What You Enjoy (And Ditch The Guilt)

    The first rule of a real meal plan? You’ve got to actually like what you’re eating! No “I’ll just tolerate this for the sake of my diet” nonsense.

    Find foods that make you feel satisfied and energised, whether that’s a comforting bowl of pasta or a hearty salad.

    A sustainable diet doesn’t mean forcing yourself into a model food plan that feels like a chore.

    2. Embrace Healthy Carbs, Not Carb Fear

    Let’s banish the “carbs are evil” myth right now! Your body needs carbs—especially healthy carbs like oats, brown rice, and sweet potatoes.

    These give you the energy to keep going all day long, and they’re a far cry from the zero-carb nonsense you find in some Victoria’s Secret model meal plans.

    Carbs are your friend, especially when you balance them with protein and veggies.

    3. Make Simple Swaps Instead Of Buying Fancy Ingredients

    No need to break the bank on exotic superfoods. You don’t have to follow the latest Pilates Princess trends or splurge on chia seeds for every breakfast.

    victoria's secret quote

    For example, use basics like bananas or apples as affordable, nutrient-packed snacks.

    You don’t need a complicated plan or fancy ingredients to eat well. Often, it’s the simplest choices that make the biggest impact. If you’re looking to streamline your eating habits, here are 5 Easy Tips To Simplify Nutrition that can help you stay on track without stress.

    Sample Day Of Meals: Filling And Fun (Not Starving And Bland)

    Here’s what a day on a sustainable meal plan could look like. These meals are balanced, nourishing, and way more satisfying than the restrictive Victoria’s Secret Diet Meal Plan you might have read about.

    Breakfast: Avocado Toast With Eggs – Start with whole-grain toast, creamy avocado, and a poached egg or two. Sprinkle with chilli flakes for some added zest. This is the kind of VS Model Breakfast that fuels you for the day.

    victoria's secret

    Lunch: Hearty Grain Bowl – Pack a bowl with a mix of greens, roasted veggies, a handful of healthy carbs like quinoa or brown rice, and a protein (grilled chicken, chickpeas, or tofu). Drizzle with a bit of tahini dressing for flavour.

    Dinner: Homemade Veggie Pizza – Skip the bland diet dinners and make something fun! Use a wholemeal flatbread, load it with tomato sauce, lots of veggies, and a sprinkle of cheese. Top it off with lean protein if you like. This is how we do VS model meals—delicious and satisfying.

    Snacks: Go for a mix of energy-boosting options like an apple with nut butter or some Greek yoghurt with berries. Real food that’s enjoyable, no fads needed.

    victoria's secret quote

    Staying fuelled and hydrated is crucial for your fitness journey, but so is being prepared for every session. If you’re wondering what to keep in your gym bag, I’ve got a handy checklist just for you!

    Tips For Staying On Track Without Losing Your Mind

    Plan For Busy Days: Life gets hectic, and that’s okay! A bit of meal prep can help. Chop veggies, batch-cook a protein, or have some grains ready in the fridge. This way, you can avoid last-minute grabs for junk food and keep things balanced even on busy days.

    Listen To Your Body (Instead Of The Diet Fads): Forget what a Victoria’s Secret diet plan says about ignoring hunger. Your body knows what it needs! Eat when you’re hungry, stop when you’re full, and don’t worry about sticking to some rigid schedule. This kind of flexibility makes healthy eating a lot more enjoyable.

    Indulge Without Guilt: Life’s too short to skip dessert forever. Allow yourself a treat now and then. Whether it’s a bit of dark chocolate or a slice of pizza, remember that balance is key. The best diet plan is one you can actually live with, after all.

    Let’s be real, motivation comes and goes. Relying on it alone is like depending on sunshine in British weather—it’s not always there when you need it! Check out Why Motivation (Alone) Doesn’t Work For Weight Loss for a deep dive into why sustainable habits matter more than short bursts of inspiration.

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    Conclusion: Embrace Your Own Victory Over Diet Culture

    So, what’s the real Victoria’s Secret Diet? It’s a meal plan that actually works for you, not one that has you stressing over every mouthful.

    Forget the extreme model diet plans that promise the world but deliver nothing but hunger pangs. Instead, aim for a plan that’s balanced, satisfying, and fits into your everyday life.

    Your goal isn’t to live up to a mythical Victoria’s Secret Angel diet. It’s to find a sustainable way to eat that keeps you healthy, happy, and energised.

    victoria's secret quote

    So embrace the carbs, enjoy the foods you love, and leave the unrealistic diets in the dust.

    Ready to take on a diet that celebrates real life? You’ve got this—one meal, one choice, one step at a time. Let’s make health the real secret to victory!

    Part of embracing a healthy lifestyle is learning to enjoy food without obsessing over it. If you’re tired of constant food thoughts, check out How to Stop Thinking About Food: Stop Obsessing, Start Enjoying! for tips on shifting your mindset and enjoying a more relaxed, balanced approach.

  • Wellbeing

    Body Positivity Affirmations: How To Fix Negative Body Image!

    Introduction

    Ever looked in the mirror and felt like you just don’t measure up? You’re not alone. Negative body image is a struggle so many of us face, often feeling like we’re trapped in a constant battle with our reflections. But there’s a tool that can help: body positivity affirmations.

    I remember those days all too well. I used to battle with negative body image daily, fixating on everything I saw as a flaw and imperfection. It was a tough journey, and something I still occasionally struggle with but one of the most useful tools I discovered was affirmations. While I was initially sceptical about them, I found that repeating positive, loving statements to myself really did start to work. And they helped me embrace a more compassionate view of my body.

    In this post, I want to look into the science of positivity affirmations and how they can help you overcome negative body image and embrace self-love!

    Understanding Negative Body Image

    So, what exactly is negative body image? It’s when you look at your body and see it in a critical and often distorted way. You know that little voice in your head that loves to point out every perceived flaw? That’s what we’re talking about.

    Why do we end up feeling this way?

    • Media Influence: We’re constantly bombarded with images of idealised and often unrealistic body standards, especially on social media. It’s hard not to feel like we don’t measure up when those images are everywhere.
    • Societal Standards: Society has these unwritten rules about what we’re supposed to look like, and it can feel like we need to fit into a certain mould to be accepted or valued.
    • Personal Experiences: Negative comments from others, bullying, or past trauma can really stick with us and impact how we view our bodies.
    • Comparisons: Whether it’s on social media or in real life, comparing ourselves to others can make us feel like we’re falling short.
    Body Positivity Affirmations

    And the impact?

    Oh, it’s not just about feeling bad when you look in the mirror. Negative body image can seriously affect your mental health:

    • Low Self-Esteem: Constantly feeling unhappy with your body can chip away at your self-confidence and self-worth.
    • Depression: Those persistent negative thoughts about your body can lead to feelings of sadness and hopelessness.
    • Anxiety: Worrying about how you look and fearing judgment from others can cause anxiety and even make you want to avoid social situations.

    Understanding these aspects of negative body image is a big step. It helps us see why it’s so important to tackle these harmful thought patterns head-on. By recognising what’s going on and why, we can better appreciate the value of tools like body positivity affirmations. These affirmations can help us start building a healthier, more loving relationship with our bodies. And trust me, it’s a journey worth taking!

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    Why Body Positivity Is Important

    body positivity affirmations

    So, why is body positivity such a big deal? Well, embracing body positivity is about much more than just feeling good about how you look. It’s about recognising your worth and treating yourself with the kindness and respect you deserve. When you foster a positive body image, you’re laying the foundation for overall well-being and a healthier relationship with yourself.

    Now, it’s important to acknowledge that body positivity can mean different things to different people. For some, it might be about loving every inch of their bodies, while for others, it might mean accepting their bodies and focusing on what their bodies can do rather than how they look. It’s a very personal journey, and there’s no one-size-fits-all approach.

    Practising Body Positivity Affirmations on a Weight Loss Journey

    Let’s talk about a bit of a balancing act here. If you are a regular reader, you know that my blog focuses on sustainable weight loss, and some people believe you can’t practice body positivity and try to lose weight. But this is something I strongly disagree with.

    person standing on white digital bathroom scale

    Body positivity and weight loss can coexist. Working on your body image and self-confidence is crucial while you’re on a weight loss journey. Body positivity isn’t a result of weight loss; it’s something you cultivate from within, regardless of the number on the scale.

    When you’re on a weight loss journey, it’s easy to fall into the trap of thinking that losing weight will automatically fix your body image issues. But the truth is, that body positivity is about learning to love and appreciate yourself at any size. It’s about embracing the process and celebrating your body for all it does, not just how it looks.

    But, to be clear – I don’t believe you need to lose weight to be happy and confident! Practising body positivity affirmations helps you build a foundation of self-love and acceptance that supports you in all aspects of your life.

    body positivity affirmations

    What Is An Affirmation?

    Affirmations are positive statements that help shift your thinking, emotions, and actions. So, by repeating them, you’re training your brain to think in new, more positive ways. Over time, this can lead to a better mindset, therefore making it easier to handle challenges and setbacks with confidence.

    Affirmations are usually in the present tense and focus on a specific goal or intention. They’re great for self-improvement and personal development and can help you overcome negative thoughts and boost your confidence.

    POSTS YOU MAY BE INTERESTED IN:

    The Science Behind Affirmations

    You might be wondering if affirmations are just wishful thinking. However, there’s actual science behind them!

    Neuroplasticity And Rewiring The Brain

    Our brains have this incredible ability called neuroplasticity, which means they can change and adapt throughout our lives. By forming new neural connections, our brains can rewire themselves in response to new experiences.

    body-neutral affirmations

    Affirmations tap into this process. When you repeat positive statements, you strengthen the neural pathways associated with optimistic thinking. As a result, this can shift your overall mindset towards success and resilience. (Larsen, 2012) (Singh & Karkare, 2017).

    Impact On Brain Chemistry

    Affirmations also affect brain chemistry. For instance, repeating positive statements releases neurotransmitters like dopamine and serotonin, which boost motivation and create a positive feedback loop. So, this makes your brain more receptive to constructive thoughts and behaviours. (Todd, 1992) (Bonhomme et al., 1995) (Fischer & Ullsperger, 2017)

    Research Supporting Affirmations

    Studies in psychology and neuroscience show that regular practice of positive affirmations can lead to real improvements, such as enhanced self-esteem, increased activity, and better health outcomes. These findings highlight how affirmations can be a powerful tool for positive change.

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    Further Studies

    Affirmations that reflect personal values can boost self-esteem and enhance a sense of meaning and purpose. This effect is especially pronounced when affirmations are aligned with core personal values and beliefs​ (Psychology Today)​​ (PositivePsychology.com)​.

    Affirmations have been shown to decrease symptoms of depression and anxiety. So, by challenging negative thought patterns, affirmations can help individuals develop a more positive outlook and improve their mental well-being​ (The Best Brain Possible)​.

    Affirmations can help reduce stress and its negative impact on health. A study found that self-affirmations decreased health-deteriorating stress and were positively linked to academic achievement and better coping mechanisms under stress​ (PositivePsychology.com)​​ (Psychology Today)​.

    33 Body-Positive Affirmations To Try

    1. I love my body as it is today.
    2. My worth is not determined by my appearance.
    3. I am grateful for all that my body does for me.
    4. I deserve to feel confident and comfortable in my own skin.
    5. My body is strong and capable.
    6. I choose to nourish my body with healthy foods.
    7. I am more than my body.
    8. I appreciate my body’s uniqueness.
    9. I am beautiful just the way I am.
    10. I release negative thoughts about my body.
    11. I am proud of what my body can achieve.
    12. I treat my body with kindness and respect.
    13. My body is a gift, and I cherish it.
    14. I embrace my body’s imperfections.
    15. I radiate confidence and positivity.
    16. My body deserves love and care.
    17. I am thankful for my body’s strength and resilience.
    18. I honour my body’s needs and signals.
    19. I am comfortable in my own skin.
    20. My body is perfect in its own way.
    21. I celebrate my body and all it does for me.
    22. I am kind and gentle with my body.
    23. My body is worthy of love and acceptance.
    24. I am in harmony with my body.
    25. I listen to my body and respect its limits.
    26. My body deserves to be celebrated.
    27. I am enough, just as I am.
    28. I love and accept myself unconditionally.
    29. My body is a vessel for my beautiful soul.
    30. I am at peace with my body.
    31. I choose to see the beauty in my body.
    32. I am proud of my journey and my body.
    33. I am grateful for my body’s ability to heal and grow.

    Incorporating Body Positivity Affirmations Into Daily Life

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    Practical Ways To Use Body Positivity Affirmations

    • Morning Routines: Start your day by reciting affirmations to set a positive tone.
    • Journaling: Write down affirmations daily to reinforce your mindset.
    • Mindfulness: Integrate affirmations into meditation or yoga practices.
    • Apps: I use ThinkUp which allows you to choose and record your own affirmations, or you can pick from their ones.

    Setting Realistic Goals And Expectations

    Be patient and consistent. Understand that mindset shifts take time. Start with a few affirmations and gradually build up as you become more comfortable.

    Body Positivity Affirmations: Conclusion

    Remember, body positivity is about recognising your worth and treating yourself with the kindness and respect you deserve, regardless of your weight or shape. It’s about learning to appreciate your body for what it does, not just how it looks. This journey is deeply personal and different for everyone, and it’s okay to have your unique path.

    If you’re on a weight loss journey, integrating body positivity can make the process more enjoyable and sustainable. It’s about balancing self-improvement with self-acceptance, and understanding that happiness and confidence don’t come from a number on the scale but from within.

    Embrace the journey, celebrate your body, and remember that you are enough just as you are.

    I’d love to hear from you! What are your favourite body positivity affirmations? How have they helped you on your journey? Share your thoughts in the comments below, and if you found this post helpful, please share it with your friends and followers. Let’s spread the love and positivity!

    Additional Resources

    Apps

    • ThinkUp: An app for creating and listening to personalised affirmations.
    • Calm: Offers meditation and mindfulness practices with affirmations.
    • My Affirmations: Allows you to set daily reminders for positive affirmations.

    Books

    The Ultimate Mind Game: Understanding Body Image, Identifying Body Positivity but Living with Body Neutrality by Zohra Banu Syeda

  • Fitness

    How to Start Running When Overweight: A Guide for Beginners

    So, you’ve decided to start running. Brilliant choice! Whether it’s for weight loss, fitness, stress relief, or just proving to yourself that you can do it, I’m here to tell you: YES, YOU CAN.

    Now, if you’re carrying extra weight, I get it—running can feel intimidating.

    Maybe you’re worried about injuries, stamina, or looking out of place, or maybe you’re convinced you’ll collapse after 30 seconds. Trust me, I’ve been there. When I first started, I thought running was reserved exclusively for the super-fit.

    But here’s the truth—running is for EVERYONE, no matter your size, shape, or fitness level.

    And guess what? You don’t need to be thin to be a runner. You just need to start.

    This guide will help you get going the right way—without injuries, without embarrassment, and without quitting after one attempt. So, lace up, take a deep breath, and let’s get moving!

    Oh, and if you’re here because you’re trying to lose weight through running, don’t miss Running for Weight Loss: How to Maximise Fat Burn for a breakdown on how to burn fat efficiently while running.

    Table of Contents

    1. Forget What You Think a “Runner” Looks Like

    First things first—ditch the idea that running is only for slim, fast, athletic types. That’s a load of rubbish. Running is for anyone who wants to move their body, push themselves, and feel amazing while doing it.

    If you’re worried about judgment, let me tell you this—most runners are too busy trying to breathe to care what anyone else is doing. And if anyone dares to judge? That sounds like a ‘them’ problem!

    2. Start With Walking (Yes, Really)

    I know, I know—you came here to learn about running, not walking. But hear me out. If you’re starting from scratch, jumping straight into running is a surefire way to feel like you’re dying after 30 seconds.

    The best way to ease into it? A run-walk approach.

    • Walk briskly for 5 minutes to warm up.
    • Jog for 30 seconds to 1 minute, then walk for 2 minutes.
    • Repeat this cycle for 20-30 minutes.
    • Cool down with 5 minutes of walking.

    Gradually, you’ll increase the running time and shorten the walking breaks—until you’re running for longer periods without stopping.

    3. Get the Right Running Shoes (Your Knees Will Thank You)

    Running in the wrong shoes is like trying to hike a mountain in flip-flops. It’s a disaster waiting to happen. Proper running shoes are an absolute must, especially if you’re carrying extra weight—because your joints need all the support they can get.

    Here’s what to look for:

    • Cushioning to absorb impact and protect your knees.
    • Good arch support to prevent foot pain.
    • Wide fit options if you need extra space for comfort.

    If you’re not sure where to start, check out The Best Running Shoes for Beginners. Your feet, knees, and lower back will be grateful.

    4. Pace Yourself (Slow is Still Running!)

    One of the biggest mistakes beginners make? Going too fast, too soon. They sprint out of the gate, burn out in 60 seconds, and then decide running “just isn’t for them.”

    Let me be clear—speed does NOT matter right now. What matters is consistency. Run slowly. Slower than you think you need to. If you feel like you could go faster, you’re doing it right.

    Here’s a good rule:

    • If you can’t hold a conversation while running, slow down.
    • If you feel like you’re sprinting, slow down.
    • If you’re gasping for air, slow down.

    Speaking of gasping for air—if breathing is a struggle for you while running, check out Breathing Techniques for Running. Proper breathing makes a massive difference!

    📌 Pin this for later! ⬇

    start running

    5. Protect Your Knees & Joints

    Running can be tough on your knees—especially if you’re carrying extra weight. But that doesn’t mean you shouldn’t run. It just means you need to be smart about it.

    • Run on softer surfaces (grass, trails, treadmills) instead of hard pavement.
    • Strength train twice a week (squats and lunges will help stabilise your knees).
    • Stretch and foam roll after every run to keep your muscles loose.
    • Don’t ignore pain—if something hurts, rest and recover.

    If injuries are a concern, read How to Prevent & Recover from Running Injuries for a full guide on staying pain-free while training.

    6. Fuel & Hydrate Properly

    Running takes energy. If you’re under-eating or dehydrated, your runs will feel awful. Simple as that.

    • Pre-run snack: A banana, toast with peanut butter, or a protein shake.
    • Post-run: Replenish with protein + carbs (like eggs on toast or a smoothie).
    • Drink enough water! Dehydration = exhaustion, headaches, and feeling sluggish.

    And don’t fall into the trap of thinking “I ran, so I can eat anything.” Yes, fuel your body, but remember—you still need to be in a calorie deficit for weight loss. If you need help balancing fat loss and energy levels, check out Running for Weight Loss: How to Maximise Fat Burn.

    7. Most Importantly—Enjoy It!

    I know it sounds mad, but running can actually be fun. Once you stop seeing it as punishment and start focusing on how strong and capable you feel, everything changes.

    • Put on a boppy playlist or podcast.
    • Run somewhere beautiful (parks, trails, the beach).
    • Track your progress and celebrate small wins.

    And if you have a bad run? Shake it off. Progress isn’t about being perfect—it’s about showing up, even when it’s tough.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Running Is for You, Too

    Running when you’re overweight isn’t just possible—it’s empowering. You’ll get stronger, fitter, and more confident with every step.

    Start slow, be consistent, listen to your body, and—most importantly—believe in yourself.

    If you want a structured approach, check out How to Build a Running Routine That You’ll Actually Stick To—because staying consistent is the real key to progress.

    Now, go on—lace up, take that first step, and prove to yourself just how strong you really are.

    📌 Pin this for later! ⬇

    start running