1 00:00:00,760 --> 00:00:03,200 Speaker 1: Is the end of year always filled with dread when 2 00:00:03,240 --> 00:00:05,760 Speaker 1: it comes to your health and fitness goals. Do you 3 00:00:05,800 --> 00:00:08,119 Speaker 1: find it difficult to stay on track with your healthy 4 00:00:08,160 --> 00:00:11,520 Speaker 1: eating or is finding time to exercise a real struggle? 5 00:00:11,920 --> 00:00:15,040 Speaker 1: Don't worry this silly season. We've got you covered. 6 00:00:15,600 --> 00:00:15,800 Speaker 2: Hi. 7 00:00:15,920 --> 00:00:18,800 Speaker 1: I'm Leanne Ward and I'm Susy Burrow, and together we 8 00:00:18,840 --> 00:00:21,800 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 9 00:00:21,840 --> 00:00:23,919 Speaker 1: you up to date on everything that you need to 10 00:00:23,960 --> 00:00:26,880 Speaker 1: know in the world of nutrition. Today, we have a 11 00:00:26,920 --> 00:00:30,319 Speaker 1: special bonus episode planned for you all about end of 12 00:00:30,400 --> 00:00:33,960 Speaker 1: year health and fitness goals. We're talking about goal setting, 13 00:00:34,080 --> 00:00:38,280 Speaker 1: creating positive mental attitudes towards health goals this time of year, 14 00:00:38,520 --> 00:00:42,279 Speaker 1: and also our top healthy hacks to survive the December 15 00:00:42,400 --> 00:00:45,440 Speaker 1: silly season. So to kick us off, Susie, we're going 16 00:00:45,520 --> 00:00:47,599 Speaker 1: to talk about goal setting. And I know a lot 17 00:00:47,600 --> 00:00:51,120 Speaker 1: of people are like, oh, goal setting blah blah, so boring, 18 00:00:51,400 --> 00:00:53,960 Speaker 1: but I do think it's really important to actually talk 19 00:00:54,000 --> 00:00:56,639 Speaker 1: about some goals at this time of year because everybody 20 00:00:56,720 --> 00:00:59,480 Speaker 1: leaves goal setting to January. And that's fine because we 21 00:00:59,560 --> 00:01:03,000 Speaker 1: all January reset and it's motivational. It's like the start 22 00:01:03,040 --> 00:01:05,240 Speaker 1: of a fresh year. But why can't we do it 23 00:01:05,280 --> 00:01:08,240 Speaker 1: in December? Because I love my clients to have really 24 00:01:08,280 --> 00:01:11,640 Speaker 1: great goals in December. So we're walking into a fresh 25 00:01:11,720 --> 00:01:14,240 Speaker 1: new year on the front foot. The last thing we 26 00:01:14,280 --> 00:01:17,720 Speaker 1: want is to start off January feeling heavy and bloated 27 00:01:17,880 --> 00:01:20,000 Speaker 1: and you know, having gained a couple of kilos and 28 00:01:20,040 --> 00:01:22,720 Speaker 1: we haven't exercised all a month and we just really 29 00:01:22,760 --> 00:01:24,920 Speaker 1: feel like crap. It's not a great place to be 30 00:01:24,959 --> 00:01:27,480 Speaker 1: starting a new year from. So I love having a 31 00:01:27,480 --> 00:01:30,240 Speaker 1: bit of a reset in December and actually getting on 32 00:01:30,280 --> 00:01:32,679 Speaker 1: top of some of our goals. But the most important 33 00:01:32,680 --> 00:01:34,600 Speaker 1: thing when it comes to goal setting, I've always said 34 00:01:34,640 --> 00:01:38,119 Speaker 1: to my clients is to have realistic goals. Often people 35 00:01:38,160 --> 00:01:40,520 Speaker 1: will join my twelve week coaching program and I'll say, 36 00:01:40,600 --> 00:01:42,240 Speaker 1: right like, what's one of the big goals And they'll 37 00:01:42,240 --> 00:01:44,200 Speaker 1: say fat loss and I'll say great, how much are 38 00:01:44,240 --> 00:01:45,840 Speaker 1: we talking And they're like, oh, I'd love to lose 39 00:01:45,840 --> 00:01:49,800 Speaker 1: twelve kilos in twelve weeks. Okay, Realistically, how long did 40 00:01:49,840 --> 00:01:52,440 Speaker 1: that twelve kilos take you to put on? And they're like, oh, 41 00:01:52,560 --> 00:01:55,160 Speaker 1: you know, three, four, five years? Okay, so it took 42 00:01:55,160 --> 00:01:57,000 Speaker 1: you five years to put it on. We're probably not 43 00:01:57,040 --> 00:01:59,080 Speaker 1: going to get it off in twelve weeks, right, So 44 00:01:59,120 --> 00:02:02,440 Speaker 1: I think actually setting some realistic goals at this time 45 00:02:02,480 --> 00:02:05,400 Speaker 1: of year is super important. And we'll look at our 46 00:02:05,480 --> 00:02:07,559 Speaker 1: smart framework, which you'll come back to in a minute, 47 00:02:07,560 --> 00:02:10,000 Speaker 1: which I'm sure most bad listeners have heard. But when 48 00:02:10,040 --> 00:02:12,799 Speaker 1: we think about realistic goals, the biggest thing I like 49 00:02:12,880 --> 00:02:16,040 Speaker 1: to think in December particularly is actually just learning to 50 00:02:16,120 --> 00:02:18,480 Speaker 1: maintain your weight, because I think so many of us 51 00:02:18,560 --> 00:02:22,880 Speaker 1: swing wildly between either losing weight or regaining it. We 52 00:02:23,040 --> 00:02:26,400 Speaker 1: never actually learn to just stop and try to maintain it. 53 00:02:26,400 --> 00:02:29,040 Speaker 1: It's such an important concept, and I think people think 54 00:02:29,040 --> 00:02:30,960 Speaker 1: I'm either all or nothing. I'm on the diet, I'm 55 00:02:31,000 --> 00:02:34,320 Speaker 1: off the diet, I'm losing weight, or I'm wildly regaining it. 56 00:02:34,680 --> 00:02:37,240 Speaker 1: Why don't we all learn to reset in December and 57 00:02:37,320 --> 00:02:40,720 Speaker 1: just try to maintain the great results that we've achieved 58 00:02:40,800 --> 00:02:42,880 Speaker 1: or you or even just maintain our weight even if 59 00:02:42,919 --> 00:02:45,679 Speaker 1: we're up a little bit, let's maintain that through December, 60 00:02:45,840 --> 00:02:48,840 Speaker 1: so we're not starting January two three kilos heavier like 61 00:02:48,880 --> 00:02:52,000 Speaker 1: the majority of Austrains actually are. So when we think 62 00:02:52,000 --> 00:02:55,000 Speaker 1: about goal setting, I'm sure most people have thought or 63 00:02:55,080 --> 00:02:58,840 Speaker 1: heard about the smart formula So smart goals essentially means 64 00:02:58,880 --> 00:03:02,640 Speaker 1: goals that are specific and quite clear, goals that are measurable, 65 00:03:02,840 --> 00:03:06,320 Speaker 1: goals that are achievable, relevant, and have a time frame 66 00:03:06,400 --> 00:03:12,960 Speaker 1: component to them. So that's SMAART specific, measurable, achievable, relevant, 67 00:03:12,960 --> 00:03:15,000 Speaker 1: and have that time frame. For most of us, it 68 00:03:15,000 --> 00:03:17,600 Speaker 1: could just be thirty days, because I think setting some 69 00:03:17,680 --> 00:03:20,600 Speaker 1: twelve month goals that's all well and good, but often 70 00:03:20,639 --> 00:03:22,639 Speaker 1: we're kind of off track within a couple of weeks 71 00:03:22,639 --> 00:03:25,239 Speaker 1: and thinking, oh, twelve months, it's such a long time. 72 00:03:25,639 --> 00:03:28,520 Speaker 1: I really like to have those smaller goals that are 73 00:03:28,520 --> 00:03:33,360 Speaker 1: more within that thirty day timeframe and setting ourselves realistic expectation. Sure, 74 00:03:33,400 --> 00:03:36,040 Speaker 1: we can challenge ourselves a little bit, but let's actually 75 00:03:36,080 --> 00:03:38,400 Speaker 1: make it quite achievable as well to ensure that we 76 00:03:38,480 --> 00:03:41,400 Speaker 1: actually reach those goals as well. So how do you 77 00:03:41,440 --> 00:03:43,520 Speaker 1: feel about goal setting and what are some goals that you, 78 00:03:43,760 --> 00:03:46,480 Speaker 1: I guess set your clients up for In December. 79 00:03:46,840 --> 00:03:49,120 Speaker 2: I could not agree more that now is the time 80 00:03:49,280 --> 00:03:51,960 Speaker 2: to start with lifestyle change. So I've started to have 81 00:03:52,000 --> 00:03:55,200 Speaker 2: a client's message about starting in the new year, and 82 00:03:55,240 --> 00:03:57,440 Speaker 2: I've said to quite a few of them, if I'm 83 00:03:57,480 --> 00:04:00,600 Speaker 2: completely honest, you'll do better if you start now, because 84 00:04:00,680 --> 00:04:05,240 Speaker 2: otherwise what happens is psychologically you write off or give 85 00:04:05,280 --> 00:04:09,760 Speaker 2: yourself permission to over eat right through November, December, January, 86 00:04:10,360 --> 00:04:13,000 Speaker 2: and it is so much harder because for anyone with 87 00:04:13,120 --> 00:04:16,640 Speaker 2: school age kids or even working, we tend to work 88 00:04:16,760 --> 00:04:19,520 Speaker 2: right up to that week before Christmas, and then we're 89 00:04:19,520 --> 00:04:22,720 Speaker 2: also exhausted. We're exhausted until at least the first, if 90 00:04:22,760 --> 00:04:25,520 Speaker 2: not second week of January, and then it's straight back 91 00:04:25,560 --> 00:04:27,560 Speaker 2: into it. You don't actually have any time for lifestyle 92 00:04:27,600 --> 00:04:29,960 Speaker 2: goals at all, and then before we know it, you're 93 00:04:29,960 --> 00:04:32,039 Speaker 2: back into the school year, back into the work here, 94 00:04:32,560 --> 00:04:34,960 Speaker 2: and it's Easter and you're still you know, ten to 95 00:04:35,040 --> 00:04:38,000 Speaker 2: fifteen plus killos or heavier than you were now. Whereas 96 00:04:38,040 --> 00:04:41,039 Speaker 2: what I find happens is that it does slow down 97 00:04:41,080 --> 00:04:43,440 Speaker 2: a little bit after that first couple of weeks in December, 98 00:04:43,839 --> 00:04:46,760 Speaker 2: and it's a really good time to get things lined 99 00:04:46,800 --> 00:04:49,800 Speaker 2: up to hit the ground running come January. So sure 100 00:04:49,880 --> 00:04:52,040 Speaker 2: you can then go and enjoy your Christmas Day, your 101 00:04:52,080 --> 00:04:55,880 Speaker 2: Boxing day, but because your lifestyle goals are front of mine, 102 00:04:55,960 --> 00:04:59,560 Speaker 2: you just make better choices now, and the clients you 103 00:04:59,640 --> 00:05:02,680 Speaker 2: start now do so much better by February they're ten 104 00:05:02,760 --> 00:05:05,840 Speaker 2: kilos down, fifteen kilos down, and I see it time 105 00:05:05,880 --> 00:05:07,680 Speaker 2: and time again, so I would agree with you must 106 00:05:07,960 --> 00:05:11,280 Speaker 2: a lot of diet kind of content comes out in January. 107 00:05:11,360 --> 00:05:13,440 Speaker 2: It's actually a really good time to start to really 108 00:05:13,440 --> 00:05:16,000 Speaker 2: think about it now, because you will approach Christmas a 109 00:05:16,000 --> 00:05:19,120 Speaker 2: whole lot differently, and it really aids in the mindset 110 00:05:19,200 --> 00:05:22,320 Speaker 2: of you have to be on or off, or aids 111 00:05:22,360 --> 00:05:26,200 Speaker 2: in reframing that because if we go through the holiday 112 00:05:26,240 --> 00:05:28,640 Speaker 2: thinking I'll start in January, it's like you can never 113 00:05:28,760 --> 00:05:31,919 Speaker 2: indulge and still keep your weight controlled, Whereas if you 114 00:05:31,960 --> 00:05:34,799 Speaker 2: start now, you actually learn how to mindfully make choices 115 00:05:34,839 --> 00:05:38,000 Speaker 2: throughout the holiday period and still enjoy all the festive 116 00:05:38,040 --> 00:05:40,880 Speaker 2: treats of the season, but learning how to buffer it, 117 00:05:41,040 --> 00:05:45,320 Speaker 2: prioritizing movement and exercise, making slightly better choices, you know, 118 00:05:45,320 --> 00:05:47,280 Speaker 2: knowing what to put on a platter, or knowing what 119 00:05:47,320 --> 00:05:50,800 Speaker 2: seafood or salads to mix with light desserts, so you're 120 00:05:50,800 --> 00:05:53,920 Speaker 2: still getting all the enjoyment, but also learning to control 121 00:05:53,920 --> 00:05:56,080 Speaker 2: your weight at the same time. And for any client's 122 00:05:56,080 --> 00:05:57,880 Speaker 2: planning to travel, I say the same thing, this is 123 00:05:57,920 --> 00:06:02,240 Speaker 2: an amazing opportunity for us to practice these skills in context, 124 00:06:02,240 --> 00:06:03,800 Speaker 2: So when you're on a plane, when you're on an 125 00:06:03,800 --> 00:06:06,320 Speaker 2: island resort, when you're in Europe, you learn how to 126 00:06:06,320 --> 00:06:10,120 Speaker 2: make good choices. So it's fitting into your lifestyle rather 127 00:06:10,200 --> 00:06:12,919 Speaker 2: than it has to be this standalone detox or program 128 00:06:12,920 --> 00:06:16,080 Speaker 2: that you can only do for very brief periods of time. 129 00:06:16,279 --> 00:06:19,159 Speaker 2: So I think what I would do and encourage people 130 00:06:19,320 --> 00:06:20,719 Speaker 2: at this time of year is to think, right, this 131 00:06:20,760 --> 00:06:23,920 Speaker 2: is where I'm sitting in November December twenty twenty four, 132 00:06:24,440 --> 00:06:26,479 Speaker 2: and in a year's time, this is what I want 133 00:06:26,480 --> 00:06:28,560 Speaker 2: to be different. I want to be fitter, I want 134 00:06:28,560 --> 00:06:30,680 Speaker 2: to be leaner. I want to have achieved run a 135 00:06:30,680 --> 00:06:34,000 Speaker 2: certain marathon or half marathon. I want to have started 136 00:06:34,000 --> 00:06:36,880 Speaker 2: at the gym and set the ball in motion. Now, 137 00:06:37,080 --> 00:06:39,760 Speaker 2: don't wait? Why wait? Leand because we just never is 138 00:06:39,760 --> 00:06:42,360 Speaker 2: an opportune time, and I find the holidays it's not 139 00:06:42,440 --> 00:06:44,800 Speaker 2: like the US, where it's three months off for some people. 140 00:06:45,279 --> 00:06:46,760 Speaker 2: By the time you get to the second third week 141 00:06:46,760 --> 00:06:48,560 Speaker 2: of gym, we're already talking about getting back to school 142 00:06:48,560 --> 00:06:51,560 Speaker 2: and work and there's literally no time. So yeah, I 143 00:06:51,560 --> 00:06:55,000 Speaker 2: think it's being really honest with yourself. It's committing to 144 00:06:55,120 --> 00:06:58,159 Speaker 2: better choices and really in your mind, isolating out special 145 00:06:58,200 --> 00:07:01,080 Speaker 2: social occasions from just running the mist all cannipes and 146 00:07:01,160 --> 00:07:03,400 Speaker 2: cheap drinks where you want to spend your calories. And 147 00:07:03,520 --> 00:07:06,279 Speaker 2: most importantly, this is not a time to do less movement. 148 00:07:06,320 --> 00:07:08,600 Speaker 2: It's a time to do more and really prioritizing that 149 00:07:08,680 --> 00:07:10,800 Speaker 2: right through the break. I think it's funny you say 150 00:07:10,800 --> 00:07:13,240 Speaker 2: to people about exercising on Christmas Day and they're like, oh, 151 00:07:13,280 --> 00:07:14,880 Speaker 2: it's a day off. I'm thinking you got the whole 152 00:07:14,960 --> 00:07:18,480 Speaker 2: day go for a walk like it's looking and using 153 00:07:18,520 --> 00:07:21,520 Speaker 2: the time you have that is supportive of your health 154 00:07:21,560 --> 00:07:24,800 Speaker 2: related goals rather than that idea that you just cannot 155 00:07:25,040 --> 00:07:28,440 Speaker 2: link together over indulgence. So yeah, now is the time 156 00:07:28,520 --> 00:07:31,080 Speaker 2: to really be considering how you can move through summer. 157 00:07:31,120 --> 00:07:33,160 Speaker 2: And people who do it feel so much better because 158 00:07:33,160 --> 00:07:36,240 Speaker 2: they start Genuary a few killos lighter and already feeling motivated. 159 00:07:36,280 --> 00:07:40,160 Speaker 2: Remember we always say the secret to motivation is action, 160 00:07:40,360 --> 00:07:42,400 Speaker 2: and the sooner you start, the better. Why wait. 161 00:07:43,760 --> 00:07:45,880 Speaker 1: And just going back to those smart goals because again, 162 00:07:45,880 --> 00:07:47,720 Speaker 1: I'm sure we've all heard it, particularly in you know, 163 00:07:47,800 --> 00:07:50,760 Speaker 1: work based scenarios or situations, and it is kind of 164 00:07:50,840 --> 00:07:53,760 Speaker 1: a boring framework. But guess what the framework works because 165 00:07:53,760 --> 00:07:55,600 Speaker 1: if you're just going to say to yourself, oh, I'm 166 00:07:55,600 --> 00:07:57,720 Speaker 1: going to eat more veggies in December and maybe that'll 167 00:07:57,760 --> 00:08:00,559 Speaker 1: offset some of the extra you know, social calories. Great, 168 00:08:00,600 --> 00:08:02,680 Speaker 1: like eating more veggies is a great goal, but how 169 00:08:02,720 --> 00:08:05,120 Speaker 1: are you actually going to do that? And if you 170 00:08:05,160 --> 00:08:07,600 Speaker 1: think that my goal for December is to eat more veggies, 171 00:08:07,800 --> 00:08:10,160 Speaker 1: how do we make that smart? Is that specific? Eat 172 00:08:10,200 --> 00:08:13,160 Speaker 1: more veggies? Yeah, that's pretty good. Is that measurable? Well? 173 00:08:13,200 --> 00:08:16,040 Speaker 1: How many more vegetables? Knowing that ninety five percent of 174 00:08:16,080 --> 00:08:20,080 Speaker 1: Australians don't actually eat enough vegetables, being that five servings 175 00:08:20,120 --> 00:08:23,080 Speaker 1: a day, how to measure that might be to actually 176 00:08:23,120 --> 00:08:26,320 Speaker 1: say I'm going to eat five servings of vegetables six 177 00:08:26,400 --> 00:08:28,679 Speaker 1: days a week. Maybe give yourself a day where okay, 178 00:08:28,680 --> 00:08:30,040 Speaker 1: you might have had a couple of meals out. It 179 00:08:30,120 --> 00:08:32,400 Speaker 1: might just be that little bit harder to achieve six 180 00:08:32,480 --> 00:08:35,360 Speaker 1: days a week. I'm going to eat five servings of vegetables. 181 00:08:35,400 --> 00:08:38,480 Speaker 1: It's measurable? Is that achievable? Yeah? I think so. I 182 00:08:38,480 --> 00:08:40,199 Speaker 1: mean I think if you made that seven days a week, 183 00:08:40,240 --> 00:08:42,400 Speaker 1: it might make that that little bit harder. But saying 184 00:08:42,400 --> 00:08:44,280 Speaker 1: that you're going to do that five to six days 185 00:08:44,320 --> 00:08:46,920 Speaker 1: a week makes that a little bit more achievable. Is 186 00:08:46,920 --> 00:08:50,360 Speaker 1: it relevant to your goal? Yes, I think for most Australians, 187 00:08:50,400 --> 00:08:53,800 Speaker 1: eating more vegetables is absolutely relevant. It will help to 188 00:08:53,880 --> 00:08:57,000 Speaker 1: offset some of those extra calories because you're really focused 189 00:08:57,040 --> 00:09:00,320 Speaker 1: on finding vegetable based meals. It will help with your 190 00:09:00,320 --> 00:09:02,440 Speaker 1: gut health. You're getting in more fiber, you're getting in 191 00:09:02,480 --> 00:09:06,000 Speaker 1: more antioxidants, polyphemales, you're getting in a lot more nutrients, 192 00:09:06,080 --> 00:09:09,160 Speaker 1: vitamins and minerals too. So it's really achievable and it's 193 00:09:09,200 --> 00:09:12,400 Speaker 1: quite relevant to your health goals as well because having 194 00:09:12,440 --> 00:09:14,599 Speaker 1: to actually eat more vegetables means that you're gonna have 195 00:09:14,640 --> 00:09:17,240 Speaker 1: to think ahead and plan ahead with your meals, which 196 00:09:17,280 --> 00:09:19,520 Speaker 1: is only going to be more helpful to your health 197 00:09:19,679 --> 00:09:22,760 Speaker 1: journey long term. So rather than saying things like I'm 198 00:09:22,760 --> 00:09:25,040 Speaker 1: not gonna eat any sugar, i won't have any alcohol, 199 00:09:25,080 --> 00:09:27,200 Speaker 1: or I'm not gonna eat any desserts on Christmas Day, 200 00:09:27,480 --> 00:09:29,880 Speaker 1: most of us when we think about setting smart goals, 201 00:09:29,880 --> 00:09:31,760 Speaker 1: we think about what can we cut out if we 202 00:09:31,800 --> 00:09:33,880 Speaker 1: actually think about it, flip it on its head and 203 00:09:33,920 --> 00:09:37,040 Speaker 1: think what can I add in to my journey to 204 00:09:37,160 --> 00:09:39,520 Speaker 1: make it more enjoyable and give me some goals to 205 00:09:39,600 --> 00:09:42,600 Speaker 1: focus on. I love things like exercise and eating more 206 00:09:42,679 --> 00:09:45,800 Speaker 1: vegetables as really smart goals because your brain doesn't go 207 00:09:45,920 --> 00:09:49,040 Speaker 1: towards the restriction. Your brain goes towards abundance. How can 208 00:09:49,040 --> 00:09:51,880 Speaker 1: I find and eat more vegetables. How can I find 209 00:09:51,880 --> 00:09:54,320 Speaker 1: this beautiful restaurant with fresh food that I can meet 210 00:09:54,320 --> 00:09:56,760 Speaker 1: some of my girlfriends at and actually order some extra 211 00:09:56,840 --> 00:09:58,640 Speaker 1: vegetables for the table. Hey, we can go out for 212 00:09:58,679 --> 00:10:02,280 Speaker 1: Italian and have some pea through and have a beautiful cocktail, 213 00:10:02,360 --> 00:10:04,640 Speaker 1: but we can also order some extra salads and some 214 00:10:05,000 --> 00:10:07,360 Speaker 1: grilled broccolini for the table, and it's going to make 215 00:10:07,440 --> 00:10:09,760 Speaker 1: all of us feel better for us. And the last 216 00:10:09,800 --> 00:10:11,920 Speaker 1: part of the smart goal is the tea at the end, 217 00:10:11,960 --> 00:10:14,480 Speaker 1: which is a time based goal. So for thirty days, 218 00:10:14,480 --> 00:10:16,480 Speaker 1: you might say to yourself, I'm going to eat five 219 00:10:16,559 --> 00:10:19,240 Speaker 1: servings of vegetables six days a week for the month 220 00:10:19,240 --> 00:10:22,160 Speaker 1: of December, And that's basically what a really smart goal 221 00:10:22,240 --> 00:10:25,320 Speaker 1: looks like. That is in line with achieving some of 222 00:10:25,360 --> 00:10:28,559 Speaker 1: your health goals as well, but also helping to incorporate 223 00:10:28,600 --> 00:10:32,319 Speaker 1: more of a positive mental attitude towards health and fitness, 224 00:10:32,440 --> 00:10:34,000 Speaker 1: which US is going to talk us through in a 225 00:10:34,040 --> 00:10:37,040 Speaker 1: moment is actually, how do we incorporate a more positive 226 00:10:37,160 --> 00:10:39,719 Speaker 1: mental attitude at this time of year, Because everyone thinks 227 00:10:39,760 --> 00:10:41,440 Speaker 1: it's just about what you put in your mouth, but 228 00:10:41,480 --> 00:10:44,400 Speaker 1: it's actually more so about the thoughts and the attitude 229 00:10:44,400 --> 00:10:46,800 Speaker 1: that we have towards our own health and fitness journey, 230 00:10:46,880 --> 00:10:47,200 Speaker 1: isn't it. 231 00:10:47,800 --> 00:10:50,760 Speaker 2: So much of our approach to lifestyle or any change 232 00:10:50,760 --> 00:10:53,240 Speaker 2: in life is about mindset, and I'll just add to 233 00:10:53,280 --> 00:10:55,080 Speaker 2: the section on goal setting. The other thing I would 234 00:10:55,120 --> 00:10:58,280 Speaker 2: say is start with one or two key goals at 235 00:10:58,320 --> 00:11:01,400 Speaker 2: a time, because something that I I see constantly and 236 00:11:01,480 --> 00:11:04,120 Speaker 2: I'm guilty of doing it myself, is at the start 237 00:11:04,120 --> 00:11:06,440 Speaker 2: of a new year, I'll have thirty goals written down 238 00:11:07,080 --> 00:11:09,240 Speaker 2: because you're all motivated, You've got this new journal and 239 00:11:09,320 --> 00:11:12,640 Speaker 2: writing it all down. But let's be realistic. Very few 240 00:11:12,640 --> 00:11:15,600 Speaker 2: of us can solely focus on our health and lifestyle 241 00:11:15,640 --> 00:11:18,120 Speaker 2: for any period of time further than a day or two. 242 00:11:18,480 --> 00:11:20,520 Speaker 2: So I suggest just starting with one or two at 243 00:11:20,520 --> 00:11:23,040 Speaker 2: a time and build from there, you know, because as 244 00:11:23,080 --> 00:11:25,960 Speaker 2: you described to really leaning in, it requires a lot 245 00:11:26,000 --> 00:11:28,600 Speaker 2: of time and attention. So one or two big ones. 246 00:11:28,640 --> 00:11:31,320 Speaker 2: You might have one dietary related goal and one exercise 247 00:11:31,360 --> 00:11:33,480 Speaker 2: related goal and then once you've got those incorporated into 248 00:11:33,480 --> 00:11:35,760 Speaker 2: your life, you can build from there. So you know, 249 00:11:35,840 --> 00:11:37,640 Speaker 2: it's nice to have a whole range of goals and 250 00:11:37,679 --> 00:11:40,040 Speaker 2: it can be very motivating, but it can also be overwhelming. 251 00:11:40,320 --> 00:11:42,319 Speaker 2: So I think also just start with one at a time, 252 00:11:42,360 --> 00:11:44,320 Speaker 2: and as I said, you can then build over the 253 00:11:44,320 --> 00:11:45,920 Speaker 2: course of a year and it all comes together. 254 00:11:46,320 --> 00:11:48,880 Speaker 1: I will also say quickly about those goals as well, 255 00:11:48,920 --> 00:11:50,720 Speaker 1: try to self monitor them, because like sou you said, 256 00:11:50,760 --> 00:11:52,360 Speaker 1: it's all well and good to have a couple of goals, 257 00:11:52,360 --> 00:11:54,400 Speaker 1: it's great, but are you ticking off Do you have 258 00:11:54,440 --> 00:11:57,360 Speaker 1: a form of monitoring those goals to ensure that you're 259 00:11:57,360 --> 00:11:59,800 Speaker 1: doing that? Do you have a tick sheet? Are you 260 00:11:59,800 --> 00:12:02,320 Speaker 1: you something like a smart watch to track your steps 261 00:12:02,400 --> 00:12:05,080 Speaker 1: or track your exercise session or your hydration. Do you 262 00:12:05,120 --> 00:12:07,520 Speaker 1: have a journal that you're actually ticking off some goals 263 00:12:07,520 --> 00:12:09,360 Speaker 1: at the end of each day. Is there a meal 264 00:12:09,400 --> 00:12:11,760 Speaker 1: planner on the fridge that you're actually planning at and 265 00:12:11,800 --> 00:12:14,520 Speaker 1: ticking off when you're eating enough vegetables each day? So 266 00:12:14,600 --> 00:12:17,520 Speaker 1: a form of self monitoring or using some tools that 267 00:12:17,640 --> 00:12:20,360 Speaker 1: allow you to self modelor your journey is a really 268 00:12:20,440 --> 00:12:22,600 Speaker 1: important aspect of goal setting as well. 269 00:12:23,040 --> 00:12:25,560 Speaker 2: True, all right. Well, the other key thing that of 270 00:12:25,600 --> 00:12:28,720 Speaker 2: course is paramount when we're making lifestyle change, is about 271 00:12:28,720 --> 00:12:33,439 Speaker 2: getting your mindset right, and mindset can be influenced by 272 00:12:33,480 --> 00:12:35,560 Speaker 2: so many different things, you know, So much of our 273 00:12:35,600 --> 00:12:39,120 Speaker 2: experience with diets and nutrition is programmed from early experiences 274 00:12:39,160 --> 00:12:44,400 Speaker 2: with food or certainly past dieting experience. So if your 275 00:12:44,720 --> 00:12:46,960 Speaker 2: past experience for ten or fifteen years has been to 276 00:12:47,000 --> 00:12:49,040 Speaker 2: start each new year on a strict diet and then 277 00:12:49,080 --> 00:12:51,520 Speaker 2: only fall down a few days later, it's time to 278 00:12:51,559 --> 00:12:54,439 Speaker 2: reflect on that and really take into account what may 279 00:12:54,520 --> 00:12:57,040 Speaker 2: work better this time. So I think a few of 280 00:12:57,080 --> 00:13:00,280 Speaker 2: the key areas of mindset that bring to mind when 281 00:13:00,400 --> 00:13:04,400 Speaker 2: trying to create an atmosphere of positive change is get 282 00:13:04,520 --> 00:13:07,000 Speaker 2: rid of the idea that you're on or off the 283 00:13:07,040 --> 00:13:09,720 Speaker 2: diet and you're either one hundred percent perfect or not, 284 00:13:10,320 --> 00:13:14,080 Speaker 2: because that is so powerful in terms of believing that 285 00:13:14,120 --> 00:13:16,880 Speaker 2: it always has to be perfect, rather than being consistent. 286 00:13:17,520 --> 00:13:20,160 Speaker 2: And really, you know, when it comes to consistent weight loss, 287 00:13:20,160 --> 00:13:22,839 Speaker 2: it's about say, having out of twenty eight meals a week, 288 00:13:22,880 --> 00:13:24,960 Speaker 2: it's about twenty five and then being pretty good, you know, 289 00:13:25,040 --> 00:13:28,160 Speaker 2: acknowledging that in life things will not always be perfect. 290 00:13:28,200 --> 00:13:30,920 Speaker 2: And there will always be times when things go off track, 291 00:13:30,920 --> 00:13:33,360 Speaker 2: and it's about making the right decision. It's not like 292 00:13:33,480 --> 00:13:36,160 Speaker 2: leanne if you eat perfectly and exercise perfectly, that you'll 293 00:13:36,200 --> 00:13:38,520 Speaker 2: get better results from someone who does it ninety percent 294 00:13:38,520 --> 00:13:40,880 Speaker 2: of the time. It just doesn't work like that. The 295 00:13:40,960 --> 00:13:43,560 Speaker 2: human body is regulated in so many different ways. It 296 00:13:43,600 --> 00:13:45,720 Speaker 2: doesn't work. It doesn't mean if you try harder and 297 00:13:45,960 --> 00:13:48,640 Speaker 2: starve yourself more and exercise harder you'll get better results. 298 00:13:48,640 --> 00:13:51,679 Speaker 2: So it's much more about that consistency and just practicing 299 00:13:51,720 --> 00:13:54,000 Speaker 2: and allowing yourself to have it a day or things 300 00:13:54,080 --> 00:13:56,120 Speaker 2: that it may be off track, and then it's about 301 00:13:56,120 --> 00:13:59,160 Speaker 2: simply getting back on. So really trying to ditch that 302 00:13:59,240 --> 00:14:02,720 Speaker 2: diet mindset. The next thing to really keep in mind 303 00:14:02,760 --> 00:14:06,200 Speaker 2: from a psychological perspective is that as human beings, we 304 00:14:06,280 --> 00:14:09,199 Speaker 2: become like those we spend our time with. So if 305 00:14:09,200 --> 00:14:12,000 Speaker 2: you're living in an environment where everyone in the household's 306 00:14:12,040 --> 00:14:14,520 Speaker 2: really active, you don't eat a lot of takeaway food 307 00:14:14,800 --> 00:14:18,040 Speaker 2: or have sweet food after dinner, you're more likely to 308 00:14:18,080 --> 00:14:20,400 Speaker 2: go for a walk together rather than sit down in 309 00:14:20,440 --> 00:14:22,800 Speaker 2: front of the TV and watch Netflix, you too will 310 00:14:22,840 --> 00:14:25,440 Speaker 2: become like that. That is heavily in the data to 311 00:14:25,440 --> 00:14:27,120 Speaker 2: show we become like those who spend our time with. 312 00:14:27,720 --> 00:14:29,880 Speaker 2: So if you work in an office environment where no 313 00:14:29,920 --> 00:14:31,640 Speaker 2: one takes a lunch break and no one leaves the 314 00:14:31,680 --> 00:14:35,000 Speaker 2: office for twelve hours, or if your partner sits down 315 00:14:35,000 --> 00:14:37,000 Speaker 2: with a bag of chips or packet of chocolate every 316 00:14:37,040 --> 00:14:39,960 Speaker 2: single night, or a bottle of wine, or no one 317 00:14:39,960 --> 00:14:42,960 Speaker 2: in your household exercises, it's going to be really difficult 318 00:14:43,120 --> 00:14:46,400 Speaker 2: for you to consolidate those changes. So we need where 319 00:14:46,480 --> 00:14:48,800 Speaker 2: human beings that live in social environments, and we need 320 00:14:48,880 --> 00:14:51,280 Speaker 2: support around us. So it really takes some time to 321 00:14:51,360 --> 00:14:54,160 Speaker 2: consider as we move into a new year. And if 322 00:14:54,160 --> 00:14:56,080 Speaker 2: you spend a lot of time at work or at home, 323 00:14:56,600 --> 00:14:58,440 Speaker 2: how are you going to get that support and get 324 00:14:58,440 --> 00:15:00,560 Speaker 2: the people around you to be on t with that. 325 00:15:01,040 --> 00:15:03,360 Speaker 2: Can you commit with your husband to not drinking for 326 00:15:03,360 --> 00:15:06,320 Speaker 2: a month, but also to exercise each night. If you've 327 00:15:06,320 --> 00:15:08,320 Speaker 2: got teenage kids at home, can you speak to them 328 00:15:08,320 --> 00:15:11,040 Speaker 2: about not having junk food around so it's tempting for you. 329 00:15:11,600 --> 00:15:13,440 Speaker 2: If you're in an office environment, can you get a 330 00:15:13,440 --> 00:15:15,640 Speaker 2: buddy who will walk with you at lunchtime rather than 331 00:15:15,720 --> 00:15:17,640 Speaker 2: just sit and use it as an excuse that you 332 00:15:17,680 --> 00:15:21,040 Speaker 2: can't leave the office. That's the kind of structural things 333 00:15:21,080 --> 00:15:22,760 Speaker 2: to be thinking about at this time of year, how 334 00:15:22,800 --> 00:15:26,680 Speaker 2: to make definite change. So and as a client example, 335 00:15:27,480 --> 00:15:32,200 Speaker 2: whenever I have a client who gives feedback like I 336 00:15:32,240 --> 00:15:34,320 Speaker 2: can't fit it in in work, it's too hard, no 337 00:15:34,360 --> 00:15:37,960 Speaker 2: one takes a lunch break, I know that psychologically they're 338 00:15:38,000 --> 00:15:40,360 Speaker 2: not in the best place to be making change because 339 00:15:40,640 --> 00:15:43,800 Speaker 2: they're seeing themselves as a victim of the environment rather 340 00:15:43,840 --> 00:15:46,480 Speaker 2: than feeling empowered to get the environment to work to them. 341 00:15:46,560 --> 00:15:50,080 Speaker 2: So they're using it as an excuse basically, whereas people 342 00:15:50,080 --> 00:15:52,880 Speaker 2: who do the best are always looking for opportunity to 343 00:15:53,040 --> 00:15:55,440 Speaker 2: change things around, and they may need encouragement to say 344 00:15:55,520 --> 00:15:57,720 Speaker 2: or have you ever thought maybe you could eat lunch 345 00:15:57,720 --> 00:15:59,080 Speaker 2: at your desk and then go for a walk, And 346 00:15:59,080 --> 00:16:00,640 Speaker 2: they'll be like, oh, yeah, it's a great idea. It 347 00:16:00,720 --> 00:16:03,080 Speaker 2: just turned across their mind. But when I have more 348 00:16:03,200 --> 00:16:06,000 Speaker 2: rigid thinkers who are like, it's really hard at work, 349 00:16:06,040 --> 00:16:08,280 Speaker 2: I can't do it. I know we've got quite a 350 00:16:08,320 --> 00:16:10,720 Speaker 2: lot of work to do in terms of restructuring environment. 351 00:16:10,800 --> 00:16:13,560 Speaker 2: Because then there is a belief that you have to 352 00:16:13,600 --> 00:16:16,480 Speaker 2: do or it's not possible to do it, or it's 353 00:16:16,480 --> 00:16:18,680 Speaker 2: too hard. In your work environment rather than saying this 354 00:16:18,760 --> 00:16:21,080 Speaker 2: is what I need to happen, and this is how 355 00:16:21,120 --> 00:16:23,040 Speaker 2: I can get my environment. All the people around me 356 00:16:23,160 --> 00:16:26,200 Speaker 2: working for me and my goals, which are you having 357 00:16:26,200 --> 00:16:28,760 Speaker 2: certain foods or taking foods with me, or making sure 358 00:16:28,800 --> 00:16:31,240 Speaker 2: I get my steps no matter what or whatever that is. 359 00:16:31,280 --> 00:16:34,440 Speaker 2: So it's really looking for the opportunities, but also the support, 360 00:16:34,480 --> 00:16:37,040 Speaker 2: whether it's in a work environment or at home, that's 361 00:16:37,080 --> 00:16:41,000 Speaker 2: really really important. And you may also notice for or 362 00:16:41,000 --> 00:16:43,920 Speaker 2: the women listening, and our main listener audience is women 363 00:16:44,440 --> 00:16:46,880 Speaker 2: that as soon as you start to tell some close friends, 364 00:16:46,920 --> 00:16:49,560 Speaker 2: if you're in sort of group friendships with women, if 365 00:16:49,600 --> 00:16:52,080 Speaker 2: you start to suddenly lose weight or eat differently, or 366 00:16:52,120 --> 00:16:54,840 Speaker 2: turn down the rice or the drinks at an outing, 367 00:16:55,560 --> 00:16:57,960 Speaker 2: very quickly they'll be onto you and be questioning and 368 00:16:57,960 --> 00:17:00,880 Speaker 2: trying to subconsciously sabotage. So sometimes you've got to be 369 00:17:00,880 --> 00:17:02,640 Speaker 2: all most careful with who you tell and make sure 370 00:17:02,680 --> 00:17:05,280 Speaker 2: that you've only got those who are really supportive around you, 371 00:17:05,400 --> 00:17:08,199 Speaker 2: rather than people who might feel threatened by some of 372 00:17:08,240 --> 00:17:11,680 Speaker 2: your more positive changes. And we give the example that 373 00:17:11,800 --> 00:17:13,480 Speaker 2: when people are trying to feed you up and you 374 00:17:13,520 --> 00:17:16,280 Speaker 2: say no to things, people will just keep forcing you 375 00:17:16,359 --> 00:17:18,479 Speaker 2: to have have some ice cream, have dessert. I'll go 376 00:17:18,520 --> 00:17:20,520 Speaker 2: and why are you're not eating it? And sometimes I 377 00:17:20,560 --> 00:17:22,399 Speaker 2: personally find it's easier to take it and then not 378 00:17:22,480 --> 00:17:24,320 Speaker 2: eat it, whereas some people will say no. You've got 379 00:17:24,359 --> 00:17:26,320 Speaker 2: to hold strong and keep saying no, so that person 380 00:17:26,359 --> 00:17:28,560 Speaker 2: looks uncomfortable. But these are all the things that go 381 00:17:28,600 --> 00:17:32,160 Speaker 2: on and interpersonal dynamics each and every day. And then 382 00:17:32,200 --> 00:17:34,359 Speaker 2: the final one, which I think is very very common, 383 00:17:34,440 --> 00:17:38,719 Speaker 2: particularly with listeners who already exercise. So I think that 384 00:17:38,760 --> 00:17:43,120 Speaker 2: there's a subgroup who think that if you exercise a lot, 385 00:17:43,200 --> 00:17:45,440 Speaker 2: you can eat whatever you like. So there's that reward 386 00:17:45,480 --> 00:17:47,879 Speaker 2: based thinking. So I've been to the gym today, so 387 00:17:47,920 --> 00:17:50,960 Speaker 2: I deserve a couple of chocolates after dinner or it's okay, 388 00:17:51,040 --> 00:17:52,520 Speaker 2: I'm going to have that because I've been to the 389 00:17:52,560 --> 00:17:55,640 Speaker 2: gym today. Now, if you are a healthy weight and 390 00:17:55,680 --> 00:17:57,679 Speaker 2: you were kind of using it as a buffer, so 391 00:17:57,720 --> 00:17:59,280 Speaker 2: I want to have a high calorie meal, I'll do 392 00:17:59,280 --> 00:18:01,720 Speaker 2: some extra cardio. You can probably get away with it. 393 00:18:02,200 --> 00:18:04,160 Speaker 2: But if your goal is fat loss and you've got 394 00:18:04,160 --> 00:18:05,920 Speaker 2: weight to lose, it won't work like that. You can 395 00:18:05,960 --> 00:18:08,879 Speaker 2: never out exercise a bad diet and you need to 396 00:18:09,000 --> 00:18:11,399 Speaker 2: kind of reset the diet and keep the little extras 397 00:18:11,440 --> 00:18:14,119 Speaker 2: to a minimum because I find that's the little extras 398 00:18:14,119 --> 00:18:16,320 Speaker 2: that slippy in the extra bar in the afternoon because 399 00:18:16,320 --> 00:18:20,000 Speaker 2: I've exercised, or the extra coffee or the extra treat, 400 00:18:20,080 --> 00:18:22,200 Speaker 2: and that's the extra because remember, when you exercise, you 401 00:18:22,200 --> 00:18:24,200 Speaker 2: don't burn that many calories, like what at most you're 402 00:18:24,200 --> 00:18:27,320 Speaker 2: burning maybe four hundred calories an hour, so probably two 403 00:18:27,359 --> 00:18:30,359 Speaker 2: hundred three hundred calories. Well like just a single Timtam's 404 00:18:30,359 --> 00:18:33,359 Speaker 2: got one hundred calories, So it just doesn't work like that. 405 00:18:33,400 --> 00:18:35,280 Speaker 2: So you have to be prepared to be quite strict 406 00:18:35,280 --> 00:18:37,520 Speaker 2: with the food for a period and really isolate your 407 00:18:37,560 --> 00:18:40,240 Speaker 2: extras as a meal off for a special occasion rather 408 00:18:40,280 --> 00:18:42,399 Speaker 2: than just adding in a bit of extra food because 409 00:18:42,400 --> 00:18:43,360 Speaker 2: you have exercised. 410 00:18:44,040 --> 00:18:46,439 Speaker 1: And I think that's a real mentality of a lot 411 00:18:46,480 --> 00:18:48,480 Speaker 1: of people is that oh I can have more because 412 00:18:48,520 --> 00:18:49,960 Speaker 1: I did a bit of extra work in the gym, 413 00:18:50,080 --> 00:18:52,840 Speaker 1: or really looking at the calories burned and thinking, oh, 414 00:18:52,880 --> 00:18:55,080 Speaker 1: I can eat whatever I want. So we're not saying 415 00:18:55,080 --> 00:18:57,520 Speaker 1: that you can't enjoy the beautiful You know, there's special 416 00:18:57,520 --> 00:19:00,760 Speaker 1: occasion foods, particularly this time of year, but almost be 417 00:19:00,800 --> 00:19:02,400 Speaker 1: a little bit picky with it. And I was having 418 00:19:02,400 --> 00:19:05,439 Speaker 1: this conversation with my client this year and she hosts Christmas, 419 00:19:05,480 --> 00:19:07,120 Speaker 1: and we were starting to talk about it early because 420 00:19:07,119 --> 00:19:08,920 Speaker 1: she's like, oh my gosh, I'm freaking out. I've never 421 00:19:08,960 --> 00:19:11,480 Speaker 1: really tried to look after my health over December, Like 422 00:19:11,520 --> 00:19:13,280 Speaker 1: what am I going to do? And we were talking 423 00:19:13,320 --> 00:19:15,400 Speaker 1: about being really picky, and I said, at this time 424 00:19:15,440 --> 00:19:19,040 Speaker 1: of year, there's so many just like seasonal treats around, 425 00:19:19,040 --> 00:19:21,400 Speaker 1: Like there's a plum pudding, there's the fruit vince tart, 426 00:19:21,480 --> 00:19:26,160 Speaker 1: there's rumballs, there's apricot balls, there's you know, Pavlova that's 427 00:19:26,200 --> 00:19:29,000 Speaker 1: big in Australia at Christmas time. There's so many things, 428 00:19:29,000 --> 00:19:31,000 Speaker 1: not just to mention the run of the meal chocolates 429 00:19:31,000 --> 00:19:33,000 Speaker 1: that pop up. Everybody seems to give you chocolate at 430 00:19:33,000 --> 00:19:35,240 Speaker 1: this time of year, particularly if you're a teacher. Every year, 431 00:19:35,280 --> 00:19:37,959 Speaker 1: my sister comes home with boxes and boxes of roses 432 00:19:38,000 --> 00:19:40,120 Speaker 1: and favorites and she's like, do you want someone like, oh, 433 00:19:40,200 --> 00:19:42,679 Speaker 1: I don't know, maybe one, not like the seven boxes 434 00:19:42,720 --> 00:19:45,080 Speaker 1: that she's got. So there's so many things at this 435 00:19:45,160 --> 00:19:47,240 Speaker 1: time of year, of course, and the alcohol as well. 436 00:19:47,560 --> 00:19:49,359 Speaker 1: Be picky with it, you know, if you're going to 437 00:19:49,440 --> 00:19:52,760 Speaker 1: an event and it's got cheap wine and you know, 438 00:19:53,000 --> 00:19:55,160 Speaker 1: not so great CANape is like there's fried spring rolls 439 00:19:55,200 --> 00:19:57,560 Speaker 1: in dim sims and they're not that great quality. Do 440 00:19:57,640 --> 00:19:59,480 Speaker 1: you need to be eating and drinking there? Can you 441 00:19:59,520 --> 00:20:01,840 Speaker 1: have a good filling dinner before you go and just 442 00:20:01,880 --> 00:20:04,760 Speaker 1: stick to water and drive home versus the weekend event, 443 00:20:04,800 --> 00:20:07,239 Speaker 1: the social event on the weekend. Can that be the 444 00:20:07,280 --> 00:20:10,000 Speaker 1: one that you really enjoy because it's got beautiful French 445 00:20:10,080 --> 00:20:12,160 Speaker 1: champaigne and you might just have one or two glasses 446 00:20:12,200 --> 00:20:15,160 Speaker 1: and you feel really satisfied Versus three or four glasses 447 00:20:15,200 --> 00:20:17,640 Speaker 1: of the cheapest stuff, which isn't really that nice anyway. 448 00:20:17,960 --> 00:20:20,399 Speaker 1: So we've got to remove that all or nothing thinking 449 00:20:20,400 --> 00:20:22,720 Speaker 1: when we think, oh, I've got to indulge because it's December, 450 00:20:22,840 --> 00:20:25,360 Speaker 1: or I've got to eat it all because the food's free, 451 00:20:25,760 --> 00:20:27,520 Speaker 1: or thinking oh I can eat whatever I want because 452 00:20:27,520 --> 00:20:30,159 Speaker 1: I did two gym sessions today. We've got to remove 453 00:20:30,200 --> 00:20:32,840 Speaker 1: that type of negative based thinking and form more of 454 00:20:32,880 --> 00:20:37,520 Speaker 1: a positive mental attitude towards nutrition in health, particularly at 455 00:20:37,520 --> 00:20:40,040 Speaker 1: this time of year, because Susie and I have heard 456 00:20:40,080 --> 00:20:43,280 Speaker 1: all of the excuses for over indulgence and the reality 457 00:20:43,400 --> 00:20:45,600 Speaker 1: is that it just doesn't service, and it doesn't help 458 00:20:45,680 --> 00:20:48,040 Speaker 1: us achieve our goals, and it also doesn't make us 459 00:20:48,080 --> 00:20:50,840 Speaker 1: feel great either. So think about your nutrition over the 460 00:20:50,840 --> 00:20:52,680 Speaker 1: course of the week, and I think for a lot 461 00:20:52,680 --> 00:20:54,920 Speaker 1: of us that will service really well. If you've had 462 00:20:54,960 --> 00:20:57,159 Speaker 1: a little bit of a heavier meal, adjust for it 463 00:20:57,200 --> 00:20:59,760 Speaker 1: the next day or a buffer out the week somehow 464 00:21:00,080 --> 00:21:02,240 Speaker 1: you don't have to think about, oh, I've ruined today, 465 00:21:02,440 --> 00:21:04,320 Speaker 1: therefore I ruined the rest of the weekend and start 466 00:21:04,359 --> 00:21:06,719 Speaker 1: again on Monday, our start again in January. We've got 467 00:21:06,760 --> 00:21:09,119 Speaker 1: to get rid of that all nothing type thinking, and 468 00:21:09,160 --> 00:21:11,359 Speaker 1: I think that's one of the most positive steps forward 469 00:21:11,600 --> 00:21:13,520 Speaker 1: that we can do in our own health journey. 470 00:21:14,000 --> 00:21:16,919 Speaker 2: Going back to the chocolates, there's nothing that drives me 471 00:21:16,960 --> 00:21:20,239 Speaker 2: more crazy than seeing like a couple of favorites here 472 00:21:20,280 --> 00:21:22,320 Speaker 2: and there, a couple of this, because I know that's 473 00:21:22,320 --> 00:21:24,520 Speaker 2: like two or three hundred calories that we haven't even 474 00:21:24,560 --> 00:21:27,800 Speaker 2: registered that we've had, whether it's in a school environment 475 00:21:27,880 --> 00:21:31,119 Speaker 2: or an office environment, hospitals or you know, all the 476 00:21:31,160 --> 00:21:33,679 Speaker 2: extra gifting or people will just keep the chocolates around 477 00:21:33,680 --> 00:21:36,119 Speaker 2: at Christmas and grab a couple here or there if 478 00:21:36,160 --> 00:21:38,560 Speaker 2: you want to eat or keep your calories controlled. You've 479 00:21:38,560 --> 00:21:41,399 Speaker 2: got to keep those mindless munchies out of sight. No 480 00:21:41,440 --> 00:21:43,480 Speaker 2: one's saying there's anything wrong with sitting down after a 481 00:21:43,520 --> 00:21:45,880 Speaker 2: meal and having a you know, for a share or two, 482 00:21:46,000 --> 00:21:47,919 Speaker 2: that's sort of part of it. But when it's that 483 00:21:48,080 --> 00:21:51,040 Speaker 2: mindless munching through the day, and I think that's another 484 00:21:51,080 --> 00:21:53,280 Speaker 2: really important tip at this time of year. Keep those 485 00:21:53,280 --> 00:21:56,680 Speaker 2: indulgences out of sight. Sure, bring them out when you're socializing, 486 00:21:56,760 --> 00:21:58,560 Speaker 2: or do what I do, which is regive them so 487 00:21:58,800 --> 00:22:00,719 Speaker 2: you know, be quite good on the bus if you've 488 00:22:00,760 --> 00:22:02,760 Speaker 2: got a lot of them around, because if they're there, 489 00:22:02,760 --> 00:22:05,400 Speaker 2: everyone will eat them. And it's literally hundreds of extra calories. 490 00:22:05,440 --> 00:22:07,120 Speaker 2: And a few of those tiny chocolates that you don't 491 00:22:07,160 --> 00:22:09,680 Speaker 2: even register, and other foods at this kind of year 492 00:22:09,720 --> 00:22:11,600 Speaker 2: that slippy and I saw a lady just at Willy's 493 00:22:11,600 --> 00:22:14,359 Speaker 2: buying like six boxes of short bread. So short bread's 494 00:22:14,400 --> 00:22:17,080 Speaker 2: one of them too. The chocolate covered nuts, which are 495 00:22:17,160 --> 00:22:20,240 Speaker 2: currently half priced in the supermarket, so they're another one. 496 00:22:20,440 --> 00:22:22,400 Speaker 2: But you don't have one or two, you have like twelve, 497 00:22:22,480 --> 00:22:24,879 Speaker 2: and it's like two hundred calories. So you know, we 498 00:22:24,920 --> 00:22:26,840 Speaker 2: all love them. But it's to say we just can't 499 00:22:26,880 --> 00:22:29,480 Speaker 2: eat everything, so at least keep them for special occasions 500 00:22:29,520 --> 00:22:32,240 Speaker 2: and know that a service two or three not you know, 501 00:22:32,320 --> 00:22:34,320 Speaker 2: the whole handful, which is the same with nuts that 502 00:22:34,400 --> 00:22:35,600 Speaker 2: tend to creep in as well. 503 00:22:35,920 --> 00:22:38,000 Speaker 1: Yeah, and that probably leads us really nicely into our 504 00:22:38,040 --> 00:22:40,040 Speaker 1: last section of the potty, which I hope that you 505 00:22:40,040 --> 00:22:43,120 Speaker 1: guys are enjoying kind of a special little episode around 506 00:22:43,160 --> 00:22:45,560 Speaker 1: how to get on track in December and stay on tracks. 507 00:22:45,600 --> 00:22:48,160 Speaker 1: We're starting January on the positive foot, and this last 508 00:22:48,200 --> 00:22:50,320 Speaker 1: little segment we're going to talk about is basically our 509 00:22:50,359 --> 00:22:53,080 Speaker 1: top healthy hacks for this time of year. So my 510 00:22:53,320 --> 00:22:55,440 Speaker 1: top three and then I'll pass over to you, Susie. 511 00:22:55,560 --> 00:22:58,359 Speaker 1: Are really just to plan ahead. Like pretty much every 512 00:22:58,359 --> 00:23:01,600 Speaker 1: weekend between now and basically January for most of us 513 00:23:01,720 --> 00:23:03,880 Speaker 1: is pretty chock full. You know, we're trying to catch 514 00:23:03,960 --> 00:23:05,919 Speaker 1: up with friends that we haven't seen in months. There's 515 00:23:05,960 --> 00:23:08,600 Speaker 1: probably a couple of work Christmas parties. Like for myself, 516 00:23:08,600 --> 00:23:11,080 Speaker 1: I've got my daughter's birthday on the twenty seventh of December, 517 00:23:11,080 --> 00:23:13,439 Speaker 1: so I'm planning a three year old's birthday party at 518 00:23:13,440 --> 00:23:16,000 Speaker 1: the same time, I've got, you know, Christmas parties with 519 00:23:16,040 --> 00:23:17,960 Speaker 1: my team. Susan and I are going to do a 520 00:23:18,040 --> 00:23:20,560 Speaker 1: lunch like we've got family stuff. There's so many things 521 00:23:20,600 --> 00:23:23,800 Speaker 1: each weekend that if you don't plan ahead, you will 522 00:23:23,920 --> 00:23:26,280 Speaker 1: you will absolutely fail. You'll get caught out. You'll think, 523 00:23:26,320 --> 00:23:28,320 Speaker 1: oh my gosh, I didn't need I'm starving. The bread 524 00:23:28,320 --> 00:23:30,320 Speaker 1: basket looks great. I'll get an entree and may and 525 00:23:30,320 --> 00:23:32,359 Speaker 1: I'll have two wines, and then I'll share some dessert 526 00:23:32,359 --> 00:23:34,199 Speaker 1: as well. Then you go home and you're like, oh 527 00:23:34,280 --> 00:23:36,719 Speaker 1: my goodness, I'm so full. So the first thing I 528 00:23:36,760 --> 00:23:38,720 Speaker 1: love to say to my clients is plan ahead and 529 00:23:38,800 --> 00:23:41,359 Speaker 1: choose a restaurant yourself when you're thinking about catching up 530 00:23:41,359 --> 00:23:43,359 Speaker 1: with friends and everyone goes, I don't mind where we go, 531 00:23:43,440 --> 00:23:47,320 Speaker 1: I don't mind. Take initiative and actually book somewhere yourself 532 00:23:47,480 --> 00:23:50,640 Speaker 1: that has some beautiful light of fresh meals and fresh food. 533 00:23:50,640 --> 00:23:53,560 Speaker 1: If you get left letting everybody else book hand on 534 00:23:53,600 --> 00:23:55,640 Speaker 1: your heart, you'll go to Italian three times in a week, 535 00:23:55,640 --> 00:23:57,639 Speaker 1: and you'll end up eating pizza or pasta three times 536 00:23:57,640 --> 00:23:59,920 Speaker 1: that week, which isn't a bad thing if you want it, 537 00:24:00,080 --> 00:24:02,480 Speaker 1: but most of us don't feel great eating a heck 538 00:24:02,560 --> 00:24:05,600 Speaker 1: of a lot of pasta and pizza often each week, 539 00:24:05,760 --> 00:24:08,520 Speaker 1: So plan ahead and actually choose some lighter options. I 540 00:24:08,560 --> 00:24:11,240 Speaker 1: love Vietnamese. At this time of year, it's summer in Australia, 541 00:24:11,280 --> 00:24:13,919 Speaker 1: it's hot. I love things like rice, paper rolls, or 542 00:24:13,960 --> 00:24:16,359 Speaker 1: like a chicken or a tofu nood or salad bowl. 543 00:24:16,480 --> 00:24:18,879 Speaker 1: I think those options are really lovely as well. So 544 00:24:19,000 --> 00:24:22,760 Speaker 1: plan ahead with your nutrition, particularly for your weekends. If 545 00:24:22,800 --> 00:24:26,000 Speaker 1: you want to socialize and you're doing multiple socializing, particularly 546 00:24:26,080 --> 00:24:28,120 Speaker 1: each day, if your friend wants to catch up for say, 547 00:24:28,119 --> 00:24:29,760 Speaker 1: in the morning, and then you're seeing someone else at 548 00:24:29,840 --> 00:24:32,360 Speaker 1: nighttime for like a big three course dinner, why don't 549 00:24:32,400 --> 00:24:35,840 Speaker 1: you think about socializing one of those opportunities while exercising. 550 00:24:35,880 --> 00:24:38,480 Speaker 1: So say to a friend, Hey, instead of meeting for breakfast, 551 00:24:38,480 --> 00:24:39,919 Speaker 1: do you mind if we grab a coffee and we 552 00:24:39,960 --> 00:24:41,560 Speaker 1: can go for a walk at the same time, Or 553 00:24:41,640 --> 00:24:42,800 Speaker 1: do you want to go down to the beach and 554 00:24:42,840 --> 00:24:44,240 Speaker 1: have a swim and then we can sit and we 555 00:24:44,280 --> 00:24:46,320 Speaker 1: can you know, chill and grab some breakfast and eat 556 00:24:46,320 --> 00:24:48,200 Speaker 1: it on the beach later on. So there's no reason 557 00:24:48,240 --> 00:24:51,960 Speaker 1: we can't socialize and exercise at the same time. Kind 558 00:24:52,000 --> 00:24:55,240 Speaker 1: of killing two birds with one stone. You're maximizing the 559 00:24:55,280 --> 00:24:57,840 Speaker 1: best of both situations and I've never really had a 560 00:24:57,880 --> 00:24:59,520 Speaker 1: friend who've said, hey, do you want to catch up 561 00:24:59,560 --> 00:25:01,920 Speaker 1: and go for a I've never really had anyone say 562 00:25:01,920 --> 00:25:03,760 Speaker 1: no to me. Most of us are very happy to 563 00:25:03,840 --> 00:25:06,359 Speaker 1: move and socialize at the same time. We just don't 564 00:25:06,359 --> 00:25:07,920 Speaker 1: think about it. We think we have to be sitting 565 00:25:07,920 --> 00:25:10,520 Speaker 1: in a cafe enjoying a wine together, or having some 566 00:25:10,600 --> 00:25:12,800 Speaker 1: cake and some coffee together. But we don't have to. 567 00:25:12,880 --> 00:25:15,160 Speaker 1: We can actually move our bodies in a really positive 568 00:25:15,200 --> 00:25:18,600 Speaker 1: way while we're socializing as well. And my last tip 569 00:25:18,960 --> 00:25:21,240 Speaker 1: is to really get yourself like a smart watch, whether 570 00:25:21,280 --> 00:25:23,960 Speaker 1: that's as a Christmas gift or you know, your buite 571 00:25:24,080 --> 00:25:26,360 Speaker 1: for yourself as well, because they can give you some 572 00:25:26,480 --> 00:25:29,760 Speaker 1: really useful feedback in terms of steps. I can't tell you, Susie, 573 00:25:29,800 --> 00:25:31,479 Speaker 1: the amount of clients. I have no idea how many 574 00:25:31,520 --> 00:25:32,879 Speaker 1: steps they get each day and they're like, I do 575 00:25:32,960 --> 00:25:35,199 Speaker 1: pretty well. Then they go and they purchase something like 576 00:25:35,200 --> 00:25:37,080 Speaker 1: a smart watch and they're like, oh, I get play 577 00:25:37,160 --> 00:25:39,600 Speaker 1: three thousand steps a day, and I'm like, hmm, we 578 00:25:39,720 --> 00:25:41,800 Speaker 1: probably want to drive that up that little bit higher 579 00:25:41,840 --> 00:25:44,359 Speaker 1: if we can, so it really traps your steps. It 580 00:25:44,400 --> 00:25:46,680 Speaker 1: helps you track heart rate and your heart rate zones 581 00:25:46,680 --> 00:25:48,800 Speaker 1: in your training. Susie often mentions that we need to 582 00:25:48,840 --> 00:25:51,360 Speaker 1: be changing up our training to push that heart rate 583 00:25:51,440 --> 00:25:53,399 Speaker 1: up and actually training in a zone that's going to 584 00:25:53,440 --> 00:25:57,240 Speaker 1: benefit fatloss. It can track your sleep, hydration, even things 585 00:25:57,240 --> 00:25:59,600 Speaker 1: like your stress levels, remind you to sit down, do 586 00:25:59,680 --> 00:26:02,479 Speaker 1: something breathing, take a break, or actually get up and 587 00:26:02,480 --> 00:26:04,080 Speaker 1: move as well. A lot of the smart watch is 588 00:26:04,080 --> 00:26:06,159 Speaker 1: out they can actually set reminders to get you to 589 00:26:06,200 --> 00:26:08,600 Speaker 1: move your body as well. So I really love that 590 00:26:09,359 --> 00:26:12,119 Speaker 1: regular feedback the smart watch can give you. And I 591 00:26:12,200 --> 00:26:15,280 Speaker 1: also think that it's a really great way to self monitor, 592 00:26:15,680 --> 00:26:17,480 Speaker 1: in line with what I was talking about in terms 593 00:26:17,480 --> 00:26:20,240 Speaker 1: of goal setting, actually having a way to self monitor 594 00:26:20,600 --> 00:26:22,400 Speaker 1: your journey as well. And you might want to ask 595 00:26:22,480 --> 00:26:24,920 Speaker 1: for a journal from Santa as well, so that way 596 00:26:24,960 --> 00:26:26,920 Speaker 1: you can actually write down some of your health goals, 597 00:26:27,000 --> 00:26:29,560 Speaker 1: you can self monitor things, and you can actually plan 598 00:26:29,640 --> 00:26:32,359 Speaker 1: ahead and track some of your progress in there as well. 599 00:26:32,480 --> 00:26:35,520 Speaker 1: They're probably my top three healthy hacks for the December 600 00:26:35,560 --> 00:26:38,439 Speaker 1: period is to plan ahead, to try and socialize and 601 00:26:38,480 --> 00:26:41,159 Speaker 1: exercise at the same time if you can, and self 602 00:26:41,240 --> 00:26:44,000 Speaker 1: monitor and get some good feedback from something like a 603 00:26:44,040 --> 00:26:46,040 Speaker 1: smart watch, because it can really give you a great 604 00:26:46,119 --> 00:26:49,879 Speaker 1: indication of how you're heading in terms of your healthy journey, 605 00:26:49,920 --> 00:26:52,160 Speaker 1: particularly in December. I love it all right. 606 00:26:52,240 --> 00:26:56,880 Speaker 2: My top three are avoid the deep fried foods. So 607 00:26:57,040 --> 00:27:00,880 Speaker 2: this is the stuff like the barantine ebles, this spring rolls, 608 00:27:01,119 --> 00:27:03,480 Speaker 2: and the salt and pepper squid. Like this is the 609 00:27:03,600 --> 00:27:07,800 Speaker 2: mass produced canapees that are served at work functions and 610 00:27:08,160 --> 00:27:12,200 Speaker 2: general events like school events, which is not satisfying. They 611 00:27:12,240 --> 00:27:16,359 Speaker 2: offer such little nutritionally. They're ultra processed foods and often 612 00:27:16,480 --> 00:27:18,480 Speaker 2: have a server trans fats in them, particularly if it's 613 00:27:18,520 --> 00:27:21,560 Speaker 2: pastry items like pies and sausage rolls and deep fried 614 00:27:21,600 --> 00:27:25,560 Speaker 2: stuff and there's no vegetables, there's no nutritional value. You'll 615 00:27:25,600 --> 00:27:28,280 Speaker 2: feel gross eating it. But often we get somewhere at 616 00:27:28,320 --> 00:27:30,640 Speaker 2: six o'clock, you're having a couple of wines and you're starving, 617 00:27:30,760 --> 00:27:33,960 Speaker 2: and you'll eat several hundred calories of snack food. So 618 00:27:34,200 --> 00:27:36,159 Speaker 2: avoid it, like the plague. I have no issue. If 619 00:27:36,160 --> 00:27:38,800 Speaker 2: you're going for a beautiful work dinner for this year's 620 00:27:38,800 --> 00:27:41,879 Speaker 2: celebration and you're having nice wine and a lovely meal, 621 00:27:41,920 --> 00:27:45,280 Speaker 2: go enjoy it, but just avoid the deep fried stuff 622 00:27:45,320 --> 00:27:47,080 Speaker 2: and try not even to serve it at home if 623 00:27:47,119 --> 00:27:49,480 Speaker 2: you can. It's so much easier to make a healthy 624 00:27:49,520 --> 00:27:52,159 Speaker 2: snack plate with some cheeses and some healthier dips and 625 00:27:52,280 --> 00:27:56,000 Speaker 2: vegetables and things like fresh rice, paper rolls or different 626 00:27:56,040 --> 00:27:59,320 Speaker 2: types of sushi or there's so many options that are 627 00:27:59,320 --> 00:28:01,680 Speaker 2: better any of that deep fried things. Because if you've 628 00:28:01,680 --> 00:28:04,480 Speaker 2: been to the supermarket land, you may have noticed that 629 00:28:04,520 --> 00:28:08,120 Speaker 2: there's a whole growing range of this cannot pay appetizers 630 00:28:08,119 --> 00:28:10,320 Speaker 2: that you can heat up in the oven. They're both 631 00:28:10,359 --> 00:28:13,600 Speaker 2: supermarket branded and private. And I bought one of the 632 00:28:13,680 --> 00:28:17,280 Speaker 2: Christmas pies that Coals had. I think it was like 633 00:28:17,320 --> 00:28:20,399 Speaker 2: a truffle chicken pie, the proportion of chicken and it 634 00:28:20,440 --> 00:28:23,439 Speaker 2: was so low. It was mostly pastry, like we all 635 00:28:23,480 --> 00:28:25,560 Speaker 2: get sucked into it. But if it's got pastry and 636 00:28:25,600 --> 00:28:27,399 Speaker 2: deep fried, it's not going to be a healthy choice. 637 00:28:27,400 --> 00:28:30,679 Speaker 2: So really try and minimize that type of food. My 638 00:28:31,200 --> 00:28:33,639 Speaker 2: rule that I hold all the time is don't go 639 00:28:33,720 --> 00:28:37,200 Speaker 2: out to events starving. So always have that veggie rich 640 00:28:37,280 --> 00:28:39,640 Speaker 2: meal before you go, because then you can make informed 641 00:28:39,720 --> 00:28:41,240 Speaker 2: choices about what's on off of but you're not so 642 00:28:41,320 --> 00:28:43,920 Speaker 2: ravenous you're eating everything on display. So if it's an 643 00:28:43,960 --> 00:28:46,760 Speaker 2: evening event come four o'clock, make yourself some cottage cheese 644 00:28:46,800 --> 00:28:49,520 Speaker 2: on crackers, or a rap with some salmon and a 645 00:28:49,560 --> 00:28:51,840 Speaker 2: big pile of cut up veggies. You don't eat before 646 00:28:51,840 --> 00:28:54,320 Speaker 2: you go, and then you're not so terribly ravenous that 647 00:28:54,360 --> 00:28:57,200 Speaker 2: you're just eating everything that's on display. And then my 648 00:28:57,280 --> 00:29:00,440 Speaker 2: third tip is the art of compensation. There will be 649 00:29:00,600 --> 00:29:03,160 Speaker 2: times in the holiday period that you eat too much 650 00:29:03,640 --> 00:29:05,560 Speaker 2: and that you eat foods that you know probably not 651 00:29:05,600 --> 00:29:07,920 Speaker 2: the best choices for whatever reason. Maybe you didn't plan, 652 00:29:08,040 --> 00:29:10,280 Speaker 2: maybe you were tired, maybe you'd had too many champagnes, 653 00:29:10,320 --> 00:29:13,240 Speaker 2: whatever the reason. But the best thing to do is 654 00:29:13,280 --> 00:29:15,840 Speaker 2: then compensate. So the next day, that's the best time 655 00:29:15,840 --> 00:29:17,800 Speaker 2: to get up and go for a run, or make 656 00:29:17,840 --> 00:29:19,760 Speaker 2: yourself a big plate of or do a big veggie 657 00:29:19,800 --> 00:29:22,080 Speaker 2: omelet for breakfast, so you're getting lots of nutrition in 658 00:29:22,200 --> 00:29:26,719 Speaker 2: so practice buffering heavier indulgent meals with lighter ones, and 659 00:29:26,760 --> 00:29:28,520 Speaker 2: that is a strategy that will serve you well for 660 00:29:28,560 --> 00:29:31,560 Speaker 2: your entire life when it comes to compensation, So it's 661 00:29:31,600 --> 00:29:34,800 Speaker 2: not about avoiding the indulgent food. It's about if you 662 00:29:34,840 --> 00:29:37,400 Speaker 2: have had indulgent food, buffering it and waiting until you're 663 00:29:37,440 --> 00:29:39,920 Speaker 2: hungry again to eat and factor in some extra movement, 664 00:29:40,320 --> 00:29:41,800 Speaker 2: and then your tummy is going to feel so much 665 00:29:41,800 --> 00:29:44,320 Speaker 2: better because there'll be so many people listening who end 666 00:29:44,440 --> 00:29:48,080 Speaker 2: up feeling bloated constipated because they're not getting their baseline nutrition. 667 00:29:48,440 --> 00:29:50,200 Speaker 2: You will just feel so much better if you keep 668 00:29:50,240 --> 00:29:52,320 Speaker 2: that fresh food going in and buffering when you have 669 00:29:52,400 --> 00:29:54,800 Speaker 2: had some heavier food and higher fat meals. 670 00:29:55,320 --> 00:29:57,320 Speaker 1: Love it all right. Well, that brings us to the 671 00:29:57,400 --> 00:29:59,840 Speaker 1: end of our very special bonus end of Your Health 672 00:30:00,120 --> 00:30:03,120 Speaker 1: Fitness Special episode. Thank you very much for listening, and 673 00:30:03,200 --> 00:30:06,200 Speaker 1: we will be back with our regular episodes very soon. 674 00:30:06,600 --> 00:30:07,240 Speaker 2: Have a great week.