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7 Joyful Movement Ideas That Will Make Exercise Exciting!
- June 23, 2024
- 0 comments
- by Brooke
Have you ever found yourself groaning at the thought of another workout? I get it. Sometimes, the idea of forcing yourself through yet another dull routine can feel like a total chore.

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

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

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

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

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

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

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

The Concept of Joyful Movement
7 Joyful Movement Ideas
Tips for Incorporating Joyful Movement into Your Routine
Joyful Movement Ideas: Conclusion
The Concept of Joyful Movement

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

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

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

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

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Benefits of Joyful Movement

The benefits of joyful movement go way beyond just breaking a sweat:
- Reduced Stress: Love what you do, and stress will take a backseat. When you move in a way that excites you, those feel-good endorphins will make you feel like you’ve just won the lottery (minus the money part). (Laxmeshwar & Amarnatha, 2016) (Corazon et al., 2010) (Jin, 1992)
- Improved Mood: A good mood boost? Check. When you’re loving your workout, it’s hard not to feel on top of the world. Joyful movement equals instant happiness. (Campion & Levita, 2014)
- Better Adherence: When you’re enjoying yourself, consistency is a breeze. No more skipping workouts or dreading the gym. If you love what you’re doing, you’ll be back for more – no question.
For me, the shift was life-changing. Instead of forcing myself through dreaded workouts, I started doing things I actually enjoyed. And let’s be real, when you enjoy it, you look forward to it.

7 Joyful Movement Ideas

1. Paddleboarding

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

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

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

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02/27/2025 10:36 am GMT

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Tips for Incorporating Joyful Movement into Your Routine

Start Small

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

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

Be Consistent

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

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

Listen to Your Body

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

Make it Social

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

Joyful Movement Ideas: Conclusion

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

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

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

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

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

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Fitness, Goals
Active Mindset, Active Life: The Key to Fitness Motivation
- June 21, 2024
- 0 comments
- by Brooke
Introduction

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

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

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

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

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

What is an Active Mindset

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

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

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

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

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

Active Mindset vs. Passive Mindset

Let’s look at the difference between an active mindset and a passive mindset:
- Active Mindset: You take control of your fitness journey. You set goals, make plans, and take action. You see challenges as opportunities to learn and grow.
- Passive Mindset: You let things happen to you. You might set goals, but you don’t take the necessary steps to achieve them. You see challenges as obstacles and might give up when things get tough.
Having an active mindset means you’re in the driver’s seat of your fitness journey. You’re not just reacting to what happens; you’re making things happen.

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Parallels to Growth Mindset

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

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

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

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

The Science Behind Mindset and Motivation

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

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

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

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

Studies

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

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

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

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

Developing an Active Mindset

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

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

Positive Affirmations

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

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

Goal Setting

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

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

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Visualisation Techniques

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

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

Growth Mindset Techniques

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

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

Practical Tips to Stay Motivated

Joyful Movement

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

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

Accountability

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

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

Routine Building

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

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

Tracking Progress

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

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

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Growth Mindset Approach

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

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

Overcoming Common Obstacles

Dealing with Setbacks

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

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

Time Management

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

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

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Mental Barriers

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

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

Active Mindset, Active Life: Conclusion

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

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

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

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

Every step you take brings you closer to your goals.

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

Let’s support each other on this journey. Together, we can achieve amazing things.
Weight Loss
Not Losing Weight Despite a Calorie Deficit? Possible Reasons
- June 19, 2024
- 0 comments
- by Brooke
Introduction

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

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

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

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

Possible Reasons for the Weight Loss Stall

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

1. Hidden Calories

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

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

Tips to Accurately Track Food Intake
- Keep a Food Diary: Write down everything you eat and drink, no matter how small. This helps identify patterns and hidden calories.
- Use a Food Scale: Measuring your food can be eye-opening. Portion sizes can be tricky, and what looks like a small portion can actually be quite calorie-dense.
- Drinks Count Too: Don’t forget to track liquid calories. Sodas, juices, and even some coffee drinks can be surprisingly high in calories.
LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

2. Metabolic Adaptation

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

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

How This Impacts Weight Loss
- Energy Conservation: Your body might burn fewer calories at rest, making it harder to maintain a calorie deficit.
- Plateau Effect: You might hit a weight loss plateau where your progress stalls despite sticking to your diet.
To counteract this, consider slightly increasing your calorie intake for a short period and include strength training in your routine to build muscle.

3. Inaccurate Tracking

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

Tips for Accurate Tracking
- Double-Check Measurements: Ensure that you’re accurately measuring portions. A tablespoon of peanut butter, for example, can easily turn into two if you’re not careful.
- Cross-Reference Data: Use multiple sources to verify calorie counts. Sometimes, different apps or websites have varying data for the same foods.
- Use a Food Scale: This is especially important for calorie-dense foods. Weighing your food gives you a more precise measure than eyeballing portions.
If you’re tired of swinging between restriction and overeating, there’s a way out. My post on Weight Loss Psychology 101: How to Break the Binge-Restrict Cycle for Good dives into the mindset shifts needed to create a balanced, sustainable approach to food. No more yo-yo dieting—just simple, realistic tips for lasting results!

4. Muscle Gain vs. Fat Loss

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

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

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

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

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

Tips for Managing Stress and Improving Sleep
- Stress Management: Try including relaxation techniques like deep breathing, meditation, or yoga into your daily routine.
- Sleep Hygiene: Aim for 7-9 hours of quality sleep per night. Create a calming bedtime routine, keep your bedroom cool and dark, and avoid screens before bed.
6. Medical Conditions

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

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

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

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

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

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

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

Celebrate Non-Scale Victories

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

Focus on Other Signs of Progress
- Clothes Fitting Better: Notice how your clothes fit. Sometimes, even if the scale doesn’t show a drop, your body composition might be changing, and your clothes start to feel looser.
- Increased Energy Levels: Pay attention to how you feel throughout the day. Are you more energetic and less sluggish? That’s a big win!
- Improved Fitness: Celebrate improvements in your fitness level. Maybe you can run longer, lift heavier weights, or recover faster from workouts.
- Better Mood and Mental Health: Exercise and a healthy diet can significantly boost your mood and mental health. Feeling happier and more balanced is a fantastic non-scale victory.
I hit a few plateaus during my fitness journey. It was always incredibly frustrating, and I would begin to doubt myself. So I would try to focus on how much fitter I was getting, or stronger.

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

Building a Support System

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

Tips for Building a Support System
- Lean on Friends and Family: Share your goals with your family and friends. Let them know how they can support you, whether it’s joining you for a workout, encouraging healthy eating, or simply being a positive voice.
- Join Groups or Forums: There are many online communities where people share their weight loss journeys, offer tips, and encourage. Platforms like Reddit, Facebook groups, or fitness apps have supportive forums where you can connect with others facing similar challenges.
- Find a Workout Buddy: Having someone to exercise with can make your workouts more enjoyable and keep you accountable. Plus, it’s a great way to bond and share progress.
- Consider Professional Support: If you feel stuck, seeking help from a nutritionist, personal trainer, or therapist can provide personalized guidance and support tailored to your needs.
Not Losing Weight Despite a Calorie Deficit: Conclusion

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

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

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

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

If you enjoyed this post and want more tips and support on your journey, make sure to subscribe to the blog. Together, we can achieve our health goals and support each other along the way. Let’s keep going strong!
Fitness
Women Lifting Weights: Myths, Facts, and Best Results
- June 17, 2024
- 0 comments
- by Brooke
Introduction

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

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

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

Common Myths About Women Lifting Weights

Myth 1: “Lifting weights makes women bulky.”

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

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

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

Myth 2: “Weightlifting is dangerous for women.”

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

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

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

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

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

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

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

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

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

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

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

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

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Chapter 2: Facts About Women and Weightlifting

Fact 1: Weightlifting improves bone density.

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

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

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

Fact 2: Weightlifting boosts metabolism.

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

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

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

Fact 3: Weightlifting enhances mental health.

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

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

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

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

Fact 4: Weightlifting promotes functional strength.

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

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

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

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

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Women Lifting Weights: Conclusion

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

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

Further Resources

Books

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

Science of Strength Training by Austin Current
Goals
Achieve Breakthrough Results with the “Be, Do, Have” Mindset
- June 12, 2024
- 0 comments
- by Brooke
Right, let’s cut to the chase. How many times have you started a diet thinking, “Once I lose the weight, then I’ll be the kind of person who eats healthy and enjoys working out”? Or, “Once I hit my goal weight, then I’ll feel confident, happy, and finally have my life together”? That, my friend, is the Have, Do, Be mindset, and it is completely backwards.

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

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

Let’s break it down properly.
Table of Contents
Understanding the Be, Do, Have Mindset
Be – Developing the Right Mindset
Do – Taking Consistent, Joyful Action
Have – Achieving the Results You Want
Final Thoughts: The Be, Do, Have Mindset in Action
Further Reading
Understanding the Be, Do, Have Mindset

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

Most people get stuck in the Have, Do, Be trap, which goes like this:
- “Once I have the perfect body, then I’ll do all the right things, and finally be healthy and confident.”
The problem is that this is not how habits work.

Instead, flip the script:
- “I am a healthy, active person. Because of that, I make choices that align with this identity, and as a result, I achieve my goals.”
When I lost over 80 pounds, it was not because I suddenly found the perfect diet. It was because I stopped thinking of myself as “someone who is trying to lose weight” and started thinking of myself as someone who prioritises their health.

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

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

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

Be – Developing the Right Mindset

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

Ask yourself:
- What kind of person do I want to be?
- What habits does that person have?
- What daily choices do they make?
If you want to be someone who is fit, healthy, and full of energy, then that person probably:
- Moves their body regularly
- Eats food that fuels them
- Listens to their body rather than following fad diets
- Does not obsess over the number on the scale
Visualisation and Affirmations: Getting Your Brain on Board

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

So, let’s rewrite the script.

Try this:
- Visualisation: Every morning, picture yourself as that healthy, confident person. What do they wear? How do they act? What kind of food do they enjoy?
- Positive affirmations: Repeat statements like, “I am the kind of person who makes healthy choices effortlessly.”
It might feel silly at first, but rewiring your brain is half the battle.

Surround Yourself with Positivity

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

Swap out:
- Friends who roll their eyes when you order a salad
- Social media accounts that make you feel bad about yourself
- Negative self-talk that tells you this is “just another failed attempt”
For:
- Supportive people who lift you up
- Fitness and mindset content that inspires you
- Daily reminders that you are capable of change
Do – Taking Consistent, Joyful Action

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

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

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

Finding Joy in Movement

Forget workouts you hate just because they “burn more calories.”
- If you hate running, try weightlifting.
- If the gym makes you anxious, try at-home workouts.
- If structured exercise is not your thing, go for a hike, dance, or do yoga.
The goal is to move because it feels good, not because you are punishing yourself for what you ate.

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Eating in a Way That Aligns with Your Identity

A person who prioritises their health does not diet constantly. They eat in a way that fuels them, satisfies them, and fits their life.
- No more “starting over Monday” after a weekend binge.
- No more restricting yourself so much that you give up.
- Instead, eat how a healthy person eats—with balance, not extremes.
This means:
- Making nutritious choices most of the time
- Enjoying treats without guilt
- Focusing on consistency over perfection
Have – Achieving the Results You Want

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

Setting Goals That Actually Stick

Instead of saying, “I need to lose 20 pounds,” shift it to:
- “I want to feel stronger and have more energy.”
- “I want to move my body in a way that makes me happy.”
The weight loss will happen naturally when you stop obsessing over it.

Tracking Progress Without Getting Obsessed

Forget only relying on the scale. Try tracking:
- How strong you feel
- How well you sleep
- How your energy levels improve
- How your clothes fit
Because those things matter far more than a number.

Celebrating Small Wins

Every time you make a choice that aligns with your new identity, that is a win.
- Got a workout in, even if it was short? Win.
- Chose a nutritious meal when you could have skipped it? Win.
- Said “I am capable of change” instead of “I always fail”? Massive win.
Mindset Hacks for Weight Loss Success: Must-Read Posts

Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!
Final Thoughts: The Be, Do, Have Mindset in Action

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

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

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

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

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Further Reading
- Positive Correlation with Exercise Frequency: Individuals with a growth mindset about fitness are more likely to engage in regular physical exercise. This relationship is mediated by higher self-efficacy and the value they place on fitness (Orvidas, Burnette, & Russell, 2018).
- Impact on Exercise Efficacy: Growth mindsets about fitness lead to increased exercise intentions and improved perceptions of exercise efficacy and value, though direct manipulation of mindsets may not always predict immediate changes in exercise behaviour (Orvidas, Burnette, & Russell, 2018).
- Adaptability and Positive Emotions: Growth mindsets foster adaptability, which in turn enhances positive learning emotions, self-concept, and self-efficacy while reducing anxiety (Zarrinabadi et al., 2021).
- Overall Benefits: Growth mindsets are associated with better mental health, resilience, and well-being, helping individuals to better manage stress and overcome challenges in various aspects of life, including health and fitness (Haimovitz, 2019).
Nutrition, Weight Loss
Wholesome Foods For A Happy And Sustainable Weight Loss
- June 10, 2024
- 0 comments
- by Brooke
Introduction

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

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

What Is Sustainable Weight Loss?

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

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

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

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

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Finding Balance with the 80/20 Rule

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

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

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

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

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

What Makes a Food Wholesome?

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

Defining Wholesome Foods

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

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

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

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

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

Fruits and Vegetables

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Incorporation Tips:
- Breakfast: Have Greek yoghurt with berries and a drizzle of honey for breakfast.
- Snacks: Enjoy cottage cheese with sliced fruit or a sprinkle of nuts.
- Smoothies: Use almond milk or soy milk as a base for your smoothies.
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Meal Planning with Wholesome Foods

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

Importance of Planning and Preparing Meals

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

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

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

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

Tips for Creating Balanced Meals with Wholesome Foods

1. Plan Ahead:
- Set aside time each week to plan your meals and make a grocery list.
- Choose recipes that are easy to prepare and incorporate a variety of wholesome foods.
2. Focus on Balance:
- Ensure each meal includes a source of lean protein, healthy fats, and fibre-rich carbohydrates.
- Aim to fill half your plate with vegetables, a quarter with protein, and a quarter with whole grains.
3. Batch Cooking:
- Cook larger portions of meals and store leftovers for quick lunches or dinners throughout the week.
- Prepare components like grains, proteins, and chopped vegetables in advance to save time on busy days.
4. Healthy Snacks:
- Plan for healthy snacks to keep you satisfied between meals and prevent unhealthy cravings.
- Include options like fresh fruit, nuts, Greek yoghurt, and veggie sticks with hummus.
5. Variety is Key:
- Mix up your meals to avoid boredom and ensure you’re getting a wide range of nutrients.
- Experiment with different wholesome foods and recipes each week.
6. Use Simple Recipes:
- Choose recipes with minimal ingredients and straightforward instructions to make meal prep less daunting.
- Focus on meals that can be prepared in one pot or pan to reduce cleanup time.
7. Stay Flexible:
- Allow some flexibility in your meal plan to accommodate cravings or unexpected events.
- The 80/20 rule can help you enjoy occasional treats without feeling guilty.
Recipes with Wholesome Foods

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

Breakfast
- Simple Poached Egg and Avocado Toast – Pinch of Yum
- Triple Berry Smoothie Bowl – Eat Yourself Skinny
Lunch
- Mediterranean Chickpea Salad – The Mediterranean Dish
- Chicken and Mango Rainbow Veggie Wraps – Foodie Crush
Dinner
- Spaghetti Squash with Meatballs – Chelsea’s Messy Apron
- Chicken Stir-Fry – Cooking Classy
Tips for Staying on Track

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

Mindful Eating Practices

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

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

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

Be Patient and Consistent

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

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

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

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- How To Fix Metabolic Adaptation
- Yo-Yo Dieting – How To Stop: A Guide To Sustainable Weight Loss
Wholesome Foods For A Happy And Sustainable Weight Loss: Conclusion

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

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

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

I’d love to hear about your progress and any tips you’ve discovered along the way. Share your experiences and favourite recipes in the comments below. Don’t forget to subscribe to my blog for more tips and inspiration to keep you motivated on your path to a healthier, happier you.
Habits, Uncategorized
15 Good Habits for a Healthier Life
- June 7, 2024
- 0 comments
- by Brooke
Introduction

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

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

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

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

Introducing These 15 Good Habits To Your Life

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

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

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

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

Habit 1: Drink More Water

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

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

Tips for increasing water intake:
- Carry a Water Bottle: Always have a water bottle with you, whether you’re at work, in the car, or at the gym. This makes it convenient to sip throughout the day.
- Set Reminders: Use your phone or an app to remind you to drink water at regular intervals. Sometimes, we just need a little nudge to remember.
- Infuse Your Water: If plain water feels boring, try adding natural flavours like slices of lemon, or squash.
- Start Your Day with Water: Make it a habit to drink a glass of water first thing in the morning. It helps rehydrate your body after a night of sleep.
- Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, like
- watermelon, cucumbers, and oranges, into your diet.
Habit 2: Get Enough Sleep

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

Here are some easy tips to help you sleep better:
- Set a Sleep Schedule: Try to go to bed and wake up at the same time every day. Your body loves a routine!
- Wind Down Before Bed: Do something relaxing like reading or taking a warm bath to help you unwind.
- Ditch the Screens: Turn off your phone, tablet, or TV at least an hour before bed. The blue light messes with your sleep.
- Make Your Bedroom Cosy: Keep it cool, dark, and quiet, and make sure your bed is comfy.
- Watch What You Eat and Drink: Avoid big meals, caffeine, and alcohol close to bedtime—they can mess with your sleep.
Habit 3: Incorporate Physical Activity

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

Here are some fun and easy ways to get more active:
- Find What You Love: Whether it’s dancing, hiking, cycling, or yoga, choose activities you enjoy so it doesn’t feel like a chore.
- Start Small: If you’re new to exercise, start with short sessions. Even a 10-minute walk can make a difference.
- Make it Social: Grab a friend or join a class. Working out with others can make it more fun and keep you motivated.
- Sneak in Activity: Take the stairs, park further away, or do a quick workout during TV commercials. Little things add up!
- Set Goals: Aim for at least 30 minutes of moderate exercise most days. Setting goals can help you stay on track and see your progress.
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Habit 4: Practice Mindfulness and Meditation

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

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

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

Here are some tips for eating a balanced diet:
- Mix it Up: Include a variety of foods in your meals—fruits, veggies, whole grains, lean proteins, and healthy fats. Variety ensures you get a wide range of nutrients.
- Portion Control: Pay attention to portion sizes. It’s easy to overeat, even healthy foods, so be mindful of how much you’re putting on your plate.
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Habit 6: Plan Your Meals

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

Here’s how to get started with meal planning:
- Pick a Planning Day: Choose one day a week to plan your meals. This helps you stay organised and ensures you have all the ingredients you need.
- Create a Menu: Decide what you’ll eat for each meal and make a menu. Include a variety of foods to keep your meals interesting and nutritious.
- Make a Shopping List: Write down everything you need for the week. Having a list helps you avoid unnecessary purchases and keeps you focused on healthy options.
- Prep in Advance: Spend some time prepping ingredients or even entire meals.
- Use Leftovers: Plan meals that can be turned into leftovers for the next day, therefore, this saves time and reduces food waste. One of my favourite meals to make is these Leftover Roast Chicken Tacos the day after a Sunday roast.
Habit 7: Create a Morning Routine

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

Here are some tips to create a morning routine that works for you:
- Wake Up at the Same Time: Try to wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and makes it easier to get up in the morning.
- Move Your Body: Incorporate some form of physical activity into your morning. It could be a quick workout, a yoga session, or even a brisk walk. This boosts your energy and mood for the rest of the day.
- Eat a Healthy Breakfast: Fuel your body with a nutritious breakfast. Include a mix of protein, healthy fats, and whole grains to keep you satisfied and energised.
- Plan Your Day: Take a few minutes to plan your day. Write down your tasks and goals to stay organised and focused. This helps reduce stress and improves productivity.
Habit 8: Limit Screen Time

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

Here are some tips to help you cut back on screen time:
- Set Screen-Free Zones: Designate certain areas of your home, like the dining room or bedroom, as screen-free zones to encourage more face-to-face interactions and better sleep.
- Schedule Breaks: Use the 20-20-20 rule to reduce eye strain—every 20 minutes, take a 20-second break to look at something 20 feet away. It gives your eyes a needed rest.
- Unplug Before Bed: Turn off screens at least an hour before bedtime. The blue light from devices can interfere with your sleep, so read a book or do a relaxing activity instead.
- Track Your Screen Time: Use apps or built-in phone features to monitor how much time you’re spending on screens. This can help you become more aware and make conscious changes.
- Engage in Other Activities: Find hobbies or activities that don’t involve screens, such as reading, crocheting, and board games. These can be more fulfilling and better for your health.
- Limit Social Media: Set specific times for checking social media and stick to them. Consider removing apps from your phone to reduce the temptation to mindlessly scroll.
Habit 9: Stay Organised

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

Here are some tips to help you stay organised:
- Declutter Regularly: Spend a few minutes each day tidying up. Add it to your morning routine if it’s something you want to get out of the way. Getting rid of unnecessary items can make your space feel more open and calm.
- Use a Planner: Keep track of your tasks, appointments, and goals in a planner. Whether it’s digital or paper, having a place to write things down can help you stay on top of your responsibilities. I use the app Housy, which lets me add recurring tasks by room, and sets priority levels.
- Plan Your Week: At the start of each week, take a few minutes to plan out your schedule. Look at your appointments, deadlines, and goals to ensure you’re prepared for what’s ahead.
- Designate Spaces: Give everything a home. Assign specific places for your keys, mail, and other frequently used items so you always know where to find them. I’m a big fan of storage boxes and baskets, a place where I can just throw items in!
Habit 10: Practice Gratitude

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

Here are some simple ways to practice gratitude:
- Keep a Gratitude Journal: Write down three things you’re grateful for each day. They can be big or small—what matters is acknowledging the good in your life.
- Express Thanks: Take the time to thank people in your life. Whether it’s a quick text, a handwritten note, or a heartfelt conversation, expressing gratitude strengthens your relationships.
- Mindful Moments: Spend a few moments each day reflecting on what you’re grateful for. It can be during your morning coffee, a walk outside, or before you go to bed.
- Gratitude Jar: Start a gratitude jar with your family. Write down things you’re grateful for on small pieces of paper and add them to the jar. At the end of the month or year, read them together.
- Positive Affirmations: Begin your day with positive affirmations. Remind yourself of the things you appreciate about your life, your abilities, and your journey.
Habit 11: Set Achievable Goals

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

Here are some tips to set and achieve your goals:
- Be Specific: Define your goals clearly. Instead of saying, “I want to be healthier,” say, “I want to walk 30 minutes a day, five times a week.”
- Break It Down: Divide larger goals into smaller, manageable steps. This makes them less overwhelming and easier to tackle.
- Set a Timeline: Give yourself a deadline to stay on track. Having a timeframe helps you stay focused and motivated.
- Write It Down: Document your goals and track your progress. Seeing your achievements on paper can boost your motivation and help you stay committed.
- Stay Flexible: Be prepared to adjust your goals if needed. Life happens, and being adaptable can help you stay on course without getting discouraged.
- Celebrate Milestones: Acknowledge and celebrate your progress along the way. Rewarding yourself for small achievements keeps you motivated and positive.
POSTS YOU MAY BE INTERESTED IN:
- Smart Weight Loss Goals: How To Make A Plan To Lose Weight
- Examples Of Extrinsic And Intrinsic Motivation: What Drives You?
Habit 12: Limit Processed Foods

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

Here are some tips to help you limit processed foods:
- Read Labels: Check the ingredient list on packaged foods. If you see a long list of ingredients, especially ones you can’t pronounce, it’s probably highly processed.
- Cook at Home: Preparing meals at home gives you control over what goes into your food. You can use fresh ingredients and avoid unnecessary additives.
- Snack Smart: Choose whole food snacks like fruits, nuts, yoghurt, or veggies instead of processed snacks like crisps or sweets.
Habit 13: Take Time for Yourself

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

Here are some ways to make sure you’re taking time for yourself:
- Schedule It: Just like any other important appointment, schedule time for yourself in your calendar. Treat it as non-negotiable.
- Find Your Passion: Engage in activities you love, whether it’s reading, painting, gardening, or playing an instrument. Doing something enjoyable can help you relax and unwind.
- Practice Self-Care: Self-care can be anything that makes you feel good—taking a bubble bath, going for a walk, meditating, or even just sitting quietly with a cup of tea.
- Unplug: Disconnect from your devices for a bit. Turn off notifications, put your phone on aeroplane mode, and enjoy some screen-free time.
- Set Boundaries: Learn to say no to commitments that drain your energy. It’s important to set boundaries to protect your time and well-being.
- Reflect and Journal: Spend some time reflecting on your day or writing in a journal. This can help you process your thoughts and feelings, providing mental clarity and relief.
Habit 14: Spend Time Outdoors

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

Here are some ways to incorporate more outdoor time into your routine:
- Take a Daily Walk: Make it a habit to take a walk outside each day, whether it’s around your neighbourhood, in a park, or along a nature trail. Walking is great exercise and allows you to enjoy the beauty of nature.
- Exercise Outside: Try doing your workouts outside instead of at the gym. Running, cycling, yoga, or even strength training can be done in a park or backyard.
- Have Outdoor Meals: If the weather is nice, eat your meals outside. Whether it’s a picnic in the park or just lunch on your patio, dining al fresco can be a refreshing change.
- Garden: Gardening is a rewarding way to spend time outdoors. It’s a great form of physical activity and can be incredibly satisfying as you watch your plants grow.
- Explore New Places: Make it a goal to visit new outdoor locations, like hiking trails, beaches, or nature reserves. Exploring different environments keeps things interesting and can be a fun adventure.
Habit 15: Maintain Social Connections

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

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

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

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

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

Have you enjoyed the post ’15 Good Habits for a Healthier Life’? Leave me a comment below with the habits that resonated most with you and why!
Goals, Habits
Types of Goals: Outcome, Performance, and Process Goals
- June 1, 2024
- Comments Off on Types of Goals: Outcome, Performance, and Process Goals
- by Brooke
Introduction

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

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

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

Outcome Goals

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

Why They Are Important

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

Examples in Health and Fitness

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

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

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- Smart Weight Loss Goals: How To Make A Plan To Lose Weight
Pros and Cons

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

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

Performance Goals

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

How They Differ from Outcome Goals

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

Examples in Health and Fitness

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

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Pros and Cons

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

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

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

Process Goals

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

Their Role in Building Habits and Consistency

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

Examples in Health and Fitness

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

Pros and Cons

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

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

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How to Combine All Three Types of Goals

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

Let’s look at an example plan:
- Outcome goal: Lose 20 pounds in 6 months.
- Performance goal: Lose 1 pound per week.
- Process goal: Exercise for 30 minutes, 5 times a week, and track daily food intake.
As a result, this ensures you have a clear end goal, measurable steps, and daily actions to keep you on track.

Tips for Successful Goal Setting

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

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

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

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

Types of Goals: Conclusion

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

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

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

Final Note

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

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

Warmly, Brooke
Nutrition
How to Stop Thinking About Food: Stop Obsessing, Start Enjoying!
- May 27, 2024
- 0 comments
- by Brooke
Do you ever feel like food is running your life? You know, those days when you can’t stop thinking about your next meal, and somehow you’ve planned dinner before breakfast is even over?

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

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

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

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

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

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

So, in this post, I’ll discuss:
- Understanding food obsession and why it happens
- How to recognise your triggers and stop emotional eating
- Developing mindful eating habits to slow down and savour food
- Finding healthy distractions to break the focus on food
- Creating a balanced eating plan to stop overthinking your meals
- When to seek professional help and build a support system
Ready to start? Let’s go!

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

Understanding Food Obsession

Let’s be real.

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

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

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

Why Do People Become Obsessed with Food?

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

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

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

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

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

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

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

How Food Obsession Affects Physical and Mental Health

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

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

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

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

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

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Step 1: Identify the Triggers

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

For me, it was stress and boredom.

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

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

How to Recognise Your Own Triggers

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

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

Step 2: Develop Mindful Eating Habits

What is Mindful Eating?

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

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

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

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

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

And the best part?

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

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

Step 3: Find Healthy Distractions

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

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

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

Physical Activities and Hobbies
- Get moving: A quick workout or even a stroll works wonders.
- Hobbies: Crocheting, gaming, or even reading a book can keep your brain busy.
Mental Engagement
- Read, learn, create: Challenge your brain with something that keeps your hands and mind occupied – it’s a great way to avoid mindless snacking and beat hedonic eating.
Social Connections: Spending Time with Friends and Family
- Spend time with loved ones. Socialising can be a great distraction from food obsession. Plan outings, have game nights, or simply enjoy a conversation.
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Step 4: Create a Balanced Eating Plan

This one’s key, folks.

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

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

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

Make Sure You’re Eating Enough

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

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

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

Step 5: Seek Professional Help

Sometimes, overcoming food obsession requires professional help.

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

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

Step 6: Practice Self-Compassion and Patience

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

Setbacks are a natural part of the process.

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

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

Positive Affirmations, Self-Care Routines

Practicing self-compassion involves being gentle with yourself.

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

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

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

How to Stop Thinking About Food: Conclusion

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

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

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

You have the strength to make this change.

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

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

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

How to Stop Thinking About Food: Additional Resources

Books and Articles
- “Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food” by Jan Chozen Bays: This book offers practical advice on how to practice mindful eating.
- “The Food Therapist: Break Bad Habits, Eat with Intention, and Indulge Without Worry” by Shira Lenchewski: A great read for understanding and overcoming emotional eating.
Apps and Tools
- Calm: An app that offers guided meditations, courses and mindfulness.
- Recovery Record: An app designed for people dealing with eating disorders, providing support and tracking progress.
Support Groups and Hotlines
- Beat – The UK’s leading eating disorder charity offers support groups and resources for those struggling with eating disorders. Website: beat – Phone: 0808 801 0677
- Overeaters Anonymous Great Britain – A fellowship of individuals who share their experiences and support each other in overcoming compulsive eating. Website: oagb
- Mind – Provides support groups and local services for various mental health issues, including food-related concerns. Website: mind – Phone: 0300 123 3393.
- Samaritans – Provides confidential support for people experiencing feelings of distress or despair. Phone: 116 123. Website: samaritans
Fitness
Workout Burnout: How To Find Joy and Balance
- May 12, 2024
- 0 comments
- by Brooke
Introduction

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

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

What Is Workout Burnout?

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

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

Common Signs of Workout Burnout
- Constant fatigue and lack of energy, even after resting
- Less or no motivation to exercise or reluctance to engage in workouts
- Feeling irritable, moody, or easily frustrated during or after exercise
- Experiencing frequent muscle soreness or lingering pain that doesn’t improve with rest
- Plateauing or regressing in fitness progress even with consistent training
- Difficulty concentrating or experiencing brain fog during workouts
- Developing negative attitudes or thoughts towards exercise, like feeling overwhelmed or disinterested
- Experiencing disruptions in sleep patterns or insomnia related to exercise stress
- Loss of enjoyment or fulfilment in activities that you used to enjoy
The consequences of workout burnout go further than just exercise performance, affecting many different parts of your health and well-being. Physically, it can lead to injuries. Mentally, it can contribute towards anxiety and depression*.

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

Types of mental health problems (External link)

The Importance of Joy in Exercise

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

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

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

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Ways to Avoid Workout Burnout

Mix-Up Your Routine

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

Set Realistic Goals

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

Practice Mindfulness and Listen to Your Body

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

Incorporate Rest and Recovery Days

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

Seek Social Support

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

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Finding Balance in Your Exercise Routine

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

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

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

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

Workout Burnout: Quick Summary
- Recognising signs of workout burnout: persistent fatigue, lack of motivation, irritability, muscle soreness, plateauing progress, concentration difficulties, negative attitudes towards exercise, sleep disturbances, and loss of enjoyment in activities.
- Causes of burnout: overtraining, lack of rest, repetitive routines.
- Importance of joy in exercise: enhances motivation, releases endorphins, reduces stress and anxiety.
- Strategies to avoid burnout: diversify your routine, set realistic goals, practice mindfulness, incorporate rest and recovery days, and seek social support.
- Finding balance in your exercise routine: prioritize variety, balance intensity and rest, focus on process goals, and celebrate progress.
- Conclusion: Exercise should be enjoyable and not a source of stress. By recognizing signs of burnout and implementing strategies to prevent it, you can sustain a lifelong commitment to fitness and well-being.
Actions to Take and Habits to Change
- Pay attention to signs of workout burnout, like fatigue, lack of motivation, and irritability.
- Switch up your exercise routine to keep it engaging and prevent boredom.
- Set realistic goals and celebrate small victories along the way.
- Practice mindfulness during workouts and listen to your body’s signals.
- Incorporate rest and recovery days into your schedule to prevent overtraining.
- Seek support by exercising with friends or joining group activities.
- Prioritise joy in exercise by choosing activities that make you feel good.
- Focus on the process of exercise rather than just the outcomes.
- Find balance by alternating between challenging workouts and restorative activities.
- Celebrate your progress and achievements to stay motivated and positive.
Workout Burnout: Conclusion

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

goal setting

The Concept of Joyful Movement

Benefits of Joyful Movement

7 Joyful Movement Ideas

1. Paddleboarding

2. Nature Walks or Hikes

3. Puppy or Kitten Yoga

4. Aerial Hoop or Aerial Yoga

5. Trampoline Workouts

6. Rock Climbing or Bouldering

7. Geocaching or Scavenger Hunts

Tips for Incorporating Joyful Movement into Your Routine

Start Small

Be Consistent

Listen to Your Body

Make it Social

Joyful Movement Ideas: Conclusion

Introduction

What is an Active Mindset

Active Mindset vs. Passive Mindset

Parallels to Growth Mindset

The Science Behind Mindset and Motivation

Studies

Developing an Active Mindset

Positive Affirmations

Goal Setting

Visualisation Techniques

Growth Mindset Techniques

Practical Tips to Stay Motivated

Joyful Movement

Accountability

Routine Building

Tracking Progress

Growth Mindset Approach

Overcoming Common Obstacles

Dealing with Setbacks

Time Management

Mental Barriers

Active Mindset, Active Life: Conclusion

Introduction

Possible Reasons for the Weight Loss Stall

1. Hidden Calories

2. Metabolic Adaptation

3. Inaccurate Tracking

4. Muscle Gain vs. Fat Loss

5. Stress and Sleep

6. Medical Conditions

Practical Tips and Solutions

Revamp Your Routine

Mindful Eating

Stay Hydrated

Staying Positive and Motivated

Celebrate Non-Scale Victories

Building a Support System

Not Losing Weight Despite a Calorie Deficit: Conclusion

Introduction

Common Myths About Women Lifting Weights

Myth 1: “Lifting weights makes women bulky.”

Myth 2: “Weightlifting is dangerous for women.”

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

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

Chapter 2: Facts About Women and Weightlifting

Fact 1: Weightlifting improves bone density.

Fact 2: Weightlifting boosts metabolism.

Fact 3: Weightlifting enhances mental health.

Fact 4: Weightlifting promotes functional strength.

Women Lifting Weights: Conclusion

Further Resources

Books

Understanding the Be, Do, Have Mindset

Be – Developing the Right Mindset

Visualisation and Affirmations: Getting Your Brain on Board

Surround Yourself with Positivity

Do – Taking Consistent, Joyful Action

Finding Joy in Movement

Eating in a Way That Aligns with Your Identity

Have – Achieving the Results You Want

Setting Goals That Actually Stick

Tracking Progress Without Getting Obsessed

Celebrating Small Wins