1 00:00:00,760 --> 00:00:03,200 Speaker 1: Is the end of year always filled with dread when 2 00:00:03,200 --> 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 00:00:08,119 --> 00:00:11,479 Speaker 1: eating or it's finding time to exercise a real struggle. 5 00:00:11,920 --> 00:00:13,600 Speaker 1: Don't worry this silly season. 6 00:00:13,840 --> 00:00:15,760 Speaker 2: We've got you covered. Hi. 7 00:00:15,880 --> 00:00:18,760 Speaker 1: I'm Leanne Ward and I'm Sissy Burrow, and together we 8 00:00:18,840 --> 00:00:21,760 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 9 00:00:21,800 --> 00:00:23,919 Speaker 1: you up to date on everything that you need to 10 00:00:23,960 --> 00:00:26,840 Speaker 1: know in the world of nutrition. Today, we have a 11 00:00:26,880 --> 00:00:30,280 Speaker 1: special bonus episode planned for you all about end of 12 00:00:30,360 --> 00:00:33,920 Speaker 1: year health and fitness goals. We're talking about goal setting, 13 00:00:34,040 --> 00:00:38,240 Speaker 1: creating positive mental attitudes towards health goals this time of year, 14 00:00:38,520 --> 00:00:42,280 Speaker 1: and also our top healthy hacks to survive the December 15 00:00:42,400 --> 00:00:45,479 Speaker 1: silly season. So to kick us off, Susie, We're going 16 00:00:45,520 --> 00:00:47,559 Speaker 1: to talk about goal setting. And I know a lot 17 00:00:47,560 --> 00:00:51,080 Speaker 1: of people are like, oh, goal setting blah blah, so boring, 18 00:00:51,360 --> 00:00:53,920 Speaker 1: but I do think it's really important to actually talk 19 00:00:53,960 --> 00:00:56,560 Speaker 1: about some goals at this time of year because everybody 20 00:00:56,680 --> 00:00:59,480 Speaker 1: leaves goal setting to January. And that's fine because we 21 00:00:59,520 --> 00:01:02,960 Speaker 1: all January reset and it's motivational. It's like the start 22 00:01:03,000 --> 00:01:05,240 Speaker 1: of a fresh year. But why can't we do it 23 00:01:05,240 --> 00:01:08,240 Speaker 1: in December? Because I love my clients to have really 24 00:01:08,280 --> 00:01:11,600 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 --> 00:01:17,680 Speaker 1: want is to start off January feeling heavy and bloated 27 00:01:17,840 --> 00:01:19,959 Speaker 1: and you know, having gained a couple of kilos and 28 00:01:20,000 --> 00:01:22,720 Speaker 1: we haven't exercised all a month and we just really 29 00:01:22,760 --> 00:01:24,880 Speaker 1: feel like crap. It's not a great place to be 30 00:01:24,920 --> 00:01:27,440 Speaker 1: starting a new year from. So I love having a 31 00:01:27,440 --> 00:01:30,200 Speaker 1: bit of a reset in December and actually getting on 32 00:01:30,240 --> 00:01:32,640 Speaker 1: top of some of our goals. But the most important 33 00:01:32,640 --> 00:01:34,600 Speaker 1: thing when it comes to goal setting, I've always said 34 00:01:34,600 --> 00:01:38,120 Speaker 1: to my clients is to have realistic goals. Often people 35 00:01:38,120 --> 00:01:40,479 Speaker 1: will join my twelve week coaching program and I'll say, 36 00:01:40,560 --> 00:01:42,200 Speaker 1: right like, what's one of the big goals And they'll 37 00:01:42,240 --> 00:01:44,160 Speaker 1: say fat loss and I'll say great. How much do 38 00:01:44,240 --> 00:01:45,800 Speaker 1: we talk And they're like, oh, I'd love to lose 39 00:01:45,840 --> 00:01:49,760 Speaker 1: twelve kilos in twelve weeks. Okay, Realistically, how long did 40 00:01:49,800 --> 00:01:52,440 Speaker 1: that twelve kilos take you to put on? And they're like, oh, 41 00:01:52,520 --> 00:01:55,120 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 00:01:57,000 --> 00:01:59,040 Speaker 1: going to get it off in twelve weeks, right, So 44 00:01:59,120 --> 00:02:02,400 Speaker 1: I think actually setting some realistic goals at this time 45 00:02:02,440 --> 00:02:05,360 Speaker 1: of year is super important. And we'll look at our 46 00:02:05,480 --> 00:02:07,520 Speaker 1: smart framework, which you'll come back to in a minute, 47 00:02:07,520 --> 00:02:10,000 Speaker 1: which I'm sure most bad listeners have heard. But when 48 00:02:10,000 --> 00:02:12,800 Speaker 1: we think about realistic goals, the biggest thing I like 49 00:02:12,880 --> 00:02:16,000 Speaker 1: to think in December particularly is actually just learning to 50 00:02:16,120 --> 00:02:18,520 Speaker 1: maintain your weight, because I think so many of us 51 00:02:18,520 --> 00:02:22,880 Speaker 1: swing wildly between either losing weight or regaining it. We 52 00:02:23,040 --> 00:02:26,360 Speaker 1: never actually learn to just stop and try to maintain it. 53 00:02:26,360 --> 00:02:29,000 Speaker 1: It's such an important concept, and I think people think 54 00:02:29,040 --> 00:02:30,960 Speaker 1: A'm either all or nothing. I'm on the diet, I'm 55 00:02:30,960 --> 00:02:34,320 Speaker 1: off the diet, I'm losing weight, or I'm wildly regaining it. 56 00:02:34,680 --> 00:02:37,200 Speaker 1: Why don't we all learn to reset in December and 57 00:02:37,320 --> 00:02:40,680 Speaker 1: just try to maintain the great results that we've achieved 58 00:02:40,760 --> 00:02:42,880 Speaker 1: or you or even just maintain our weight even if 59 00:02:42,880 --> 00:02:45,639 Speaker 1: we're up a little bit, let's maintain that through December, 60 00:02:45,800 --> 00:02:48,800 Speaker 1: so we're not starting January two three kilos heavier like 61 00:02:48,840 --> 00:02:51,960 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 00:02:55,040 --> 00:02:58,800 Speaker 1: heard about the smart formula So smart goals essentially means 64 00:02:58,840 --> 00:03:02,600 Speaker 1: goals that are specific and quite clear, goals that are measurable, 65 00:03:02,800 --> 00:03:06,320 Speaker 1: goals that are achievable, relevant, and have a time frame 66 00:03:06,400 --> 00:03:12,919 Speaker 1: component to them. So that's SMAART specific, measurable, achievable, relevant, 67 00:03:12,960 --> 00:03:14,960 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 00:03:17,639 --> 00:03:20,560 Speaker 1: twelve month goals that's all well and good, but often 70 00:03:20,600 --> 00:03:22,560 Speaker 1: we're kind of off track within a couple of weeks 71 00:03:22,639 --> 00:03:25,240 Speaker 1: and thinking, oh, twelve months, it's such a long time. 72 00:03:25,600 --> 00:03:28,480 Speaker 1: I really like to have those smaller goals that are 73 00:03:28,520 --> 00:03:33,320 Speaker 1: more within that thirty day timeframe and setting ourselves realistic expectation. Sure, 74 00:03:33,360 --> 00:03:36,000 Speaker 1: we can challenge ourselves a little bit, but let's actually 75 00:03:36,040 --> 00:03:38,400 Speaker 1: make it quite achievable as well to ensure that we 76 00:03:38,440 --> 00:03:41,400 Speaker 1: actually reach those goals as well. So how do you 77 00:03:41,400 --> 00:03:43,520 Speaker 1: feel about goal setting and what are some goals that you, 78 00:03:43,760 --> 00:03:46,440 Speaker 1: I guess set your clients up for In December. 79 00:03:46,800 --> 00:03:49,080 Speaker 3: I could not agree more that now is the time 80 00:03:49,240 --> 00:03:51,960 Speaker 3: to start with lifestyle change. So I've started to have 81 00:03:52,000 --> 00:03:55,160 Speaker 3: a client's message about starting in the new year, and 82 00:03:55,200 --> 00:03:57,400 Speaker 3: I've said to quite a few of them, if I'm 83 00:03:57,440 --> 00:04:00,560 Speaker 3: completely honest, you'll do better if you start now, because 84 00:04:00,640 --> 00:04:05,240 Speaker 3: otherwise what happens is psychologically you write off or give 85 00:04:05,280 --> 00:04:09,720 Speaker 3: yourself permission to over eat right through November, December, January, 86 00:04:10,360 --> 00:04:13,000 Speaker 3: and it is so much harder because for anyone with 87 00:04:13,120 --> 00:04:16,599 Speaker 3: school age kids or even working, we tend to work 88 00:04:16,760 --> 00:04:19,480 Speaker 3: right up to that week before Christmas, and then we're 89 00:04:19,520 --> 00:04:22,720 Speaker 3: also exhausted. We're exhausted until at least the first, if 90 00:04:22,720 --> 00:04:25,520 Speaker 3: not second week of January, and then it's straight back 91 00:04:25,520 --> 00:04:27,560 Speaker 3: into it. You don't actually have any time for lifestyle 92 00:04:27,600 --> 00:04:29,920 Speaker 3: goals at all, and then before we know it, you're 93 00:04:29,960 --> 00:04:32,000 Speaker 3: back into the school year, back into the work here, 94 00:04:32,560 --> 00:04:34,920 Speaker 3: and it's Easter and you're still you know, ten to 95 00:04:35,000 --> 00:04:38,000 Speaker 3: fifteen plus killos or heavier than you were now. Whereas 96 00:04:38,000 --> 00:04:41,000 Speaker 3: what I find happens is that it does slow down 97 00:04:41,040 --> 00:04:43,440 Speaker 3: a little bit after that first couple of weeks in December, 98 00:04:43,800 --> 00:04:46,719 Speaker 3: and it's a really good time to get things lined 99 00:04:46,800 --> 00:04:49,800 Speaker 3: up to hit the ground running come January. So sure 100 00:04:49,839 --> 00:04:52,000 Speaker 3: you can then go and enjoy your Christmas Day, your 101 00:04:52,040 --> 00:04:55,840 Speaker 3: Boxing day, but because your lifestyle goals are front of mine, 102 00:04:55,960 --> 00:04:59,560 Speaker 3: you just make better choices now, and the clients who 103 00:04:59,600 --> 00:05:02,640 Speaker 3: start out do so much better by February they're ten 104 00:05:02,720 --> 00:05:05,839 Speaker 3: kilos down, fifteen kilos down, and I see it time 105 00:05:05,839 --> 00:05:07,760 Speaker 3: and time again, so I would agree with you. Us 106 00:05:07,960 --> 00:05:11,320 Speaker 3: a lot of diet kind of content comes out in January. 107 00:05:11,320 --> 00:05:13,440 Speaker 3: It's actually a really good time to start to really 108 00:05:13,440 --> 00:05:15,920 Speaker 3: think about it now, because you will approach Christmas a 109 00:05:16,000 --> 00:05:19,080 Speaker 3: whole lot differently, and it really aids in the mindset 110 00:05:19,200 --> 00:05:22,280 Speaker 3: of you have to be on or off, or aids 111 00:05:22,320 --> 00:05:26,160 Speaker 3: in reframing that because if we go through the holiday 112 00:05:26,200 --> 00:05:28,599 Speaker 3: thinking I'll start in January, it's like you can never 113 00:05:28,720 --> 00:05:31,880 Speaker 3: indulge and still keep your weight controlled, Whereas if you 114 00:05:31,920 --> 00:05:34,800 Speaker 3: start now, you actually learn how to mindfully make choices 115 00:05:34,800 --> 00:05:38,000 Speaker 3: throughout the holiday period and still enjoy all the festive 116 00:05:38,000 --> 00:05:40,880 Speaker 3: treats of the season, but learning how to buffer it, 117 00:05:41,040 --> 00:05:45,279 Speaker 3: prioritizing movement and exercise, making slightly better choices, you know, 118 00:05:45,279 --> 00:05:47,240 Speaker 3: knowing what to put on a platter, or knowing what 119 00:05:47,320 --> 00:05:50,760 Speaker 3: seafood or salads to mix with light desserts, so you're 120 00:05:50,800 --> 00:05:53,880 Speaker 3: still getting all the enjoyment, but also learning to control 121 00:05:53,920 --> 00:05:56,040 Speaker 3: your weight at the same time. And for any client's 122 00:05:56,040 --> 00:05:57,880 Speaker 3: planning to travel, I say the same thing, This is 123 00:05:57,880 --> 00:06:02,159 Speaker 3: an amazing opportunity for us to practice these skills in context, 124 00:06:02,200 --> 00:06:03,719 Speaker 3: So when you're on a plane, when you're on an 125 00:06:03,760 --> 00:06:06,279 Speaker 3: island resort, when you're in Europe, you learn how to 126 00:06:06,320 --> 00:06:10,120 Speaker 3: make good choices. So it's fitting into your lifestyle rather 127 00:06:10,160 --> 00:06:12,880 Speaker 3: than it has to be this standalone detox or program 128 00:06:12,920 --> 00:06:16,080 Speaker 3: that you can only do for very brief periods of time. 129 00:06:16,240 --> 00:06:19,160 Speaker 3: So I think what I would do and encourage people 130 00:06:19,279 --> 00:06:20,680 Speaker 3: at this time of year is to think, right, this 131 00:06:20,760 --> 00:06:23,880 Speaker 3: is where I'm sitting in November December twenty twenty four, 132 00:06:24,400 --> 00:06:26,440 Speaker 3: and in a year's time, this is what I want 133 00:06:26,480 --> 00:06:28,520 Speaker 3: to be different. I want to be fitter, I want 134 00:06:28,560 --> 00:06:30,640 Speaker 3: to be leaner. I want to have achieved run a 135 00:06:30,680 --> 00:06:33,960 Speaker 3: certain marathon or half marathon. I want to have started 136 00:06:33,960 --> 00:06:36,839 Speaker 3: at the gym and set the ball in motion. Now, 137 00:06:37,080 --> 00:06:37,560 Speaker 3: don't wait? 138 00:06:37,560 --> 00:06:39,320 Speaker 2: Why wait? Leand because we just. 139 00:06:39,360 --> 00:06:41,840 Speaker 3: Never is an opportune time, and I find the holidays 140 00:06:42,000 --> 00:06:44,120 Speaker 3: it's not like the US, where it's three months off 141 00:06:44,160 --> 00:06:46,120 Speaker 3: for some people. By the time you get to the 142 00:06:46,120 --> 00:06:48,039 Speaker 3: second third week of GENM, we're already talking about getting 143 00:06:48,040 --> 00:06:50,520 Speaker 3: back to school and work and there's literally no time. 144 00:06:50,680 --> 00:06:53,280 Speaker 3: So yeah, I think it's being really honest with yourself. 145 00:06:53,360 --> 00:06:56,880 Speaker 3: It's committing to better choices and really in your mind, 146 00:06:56,960 --> 00:07:00,000 Speaker 3: isolating out special social occasions from just running the miss 147 00:07:00,040 --> 00:07:02,280 Speaker 3: all cannapas and cheap drinks where you want to spend 148 00:07:02,279 --> 00:07:05,240 Speaker 3: your calories. And most importantly, this is not a time 149 00:07:05,279 --> 00:07:07,320 Speaker 3: to do less movement. It's a time to do more 150 00:07:07,360 --> 00:07:10,040 Speaker 3: and really prioritizing that right through the break. I think 151 00:07:10,080 --> 00:07:12,800 Speaker 3: it's funny you say to people about exercising on Christmas Day. 152 00:07:12,640 --> 00:07:14,320 Speaker 2: And they're like, oh, it's a day off. I'm thinking 153 00:07:14,360 --> 00:07:17,640 Speaker 2: you got the whole day go for a walk like it's. 154 00:07:17,520 --> 00:07:20,960 Speaker 3: Looking and using the time you have that is supportive 155 00:07:20,960 --> 00:07:23,960 Speaker 3: of your health related goals rather than that idea that 156 00:07:24,000 --> 00:07:27,800 Speaker 3: you just cannot link together over indulgence. So yeah, now 157 00:07:27,920 --> 00:07:30,360 Speaker 3: is the time to really be considering how you can 158 00:07:30,400 --> 00:07:32,360 Speaker 3: move through summer. And people who do it feel so 159 00:07:32,440 --> 00:07:34,920 Speaker 3: much better because they start January a few killos lighter 160 00:07:34,920 --> 00:07:38,920 Speaker 3: and already feeling motivated. Remember we always say the secret 161 00:07:39,000 --> 00:07:41,640 Speaker 3: to motivation is action, and the sooner you start, the better. 162 00:07:41,720 --> 00:07:42,440 Speaker 2: Why wait. 163 00:07:43,720 --> 00:07:45,840 Speaker 1: And just going back to those smart goals because again, 164 00:07:45,880 --> 00:07:47,680 Speaker 1: I'm sure we've all heard it, particularly in you know, 165 00:07:47,800 --> 00:07:50,800 Speaker 1: work based scenarios or situations, and it is kind of 166 00:07:50,800 --> 00:07:53,720 Speaker 1: a boring framework. But guess what the framework works because 167 00:07:53,720 --> 00:07:55,600 Speaker 1: if you're just going to say to yourself, oh, I'm 168 00:07:55,600 --> 00:07:57,680 Speaker 1: going to eat more venchies in December and maybe that'll 169 00:07:57,720 --> 00:08:00,560 Speaker 1: offset some of the extra you know, social calories. Great, 170 00:08:00,560 --> 00:08:02,640 Speaker 1: like eating more veggies is a great goal, but how 171 00:08:02,680 --> 00:08:05,120 Speaker 1: are you actually going to do that? And if you 172 00:08:05,160 --> 00:08:07,560 Speaker 1: think that my goal for December is to eat more veggies, 173 00:08:07,800 --> 00:08:10,120 Speaker 1: how do we make that smart? Is that specific? Eat 174 00:08:10,160 --> 00:08:13,120 Speaker 1: more veggies? Yeah, that's pretty good. Is that measurable? Well? 175 00:08:13,160 --> 00:08:16,000 Speaker 1: How many more vegetables? Knowing that ninety five percent of 176 00:08:16,040 --> 00:08:20,080 Speaker 1: Australians don't actually eat enough vegetables, being that five servings 177 00:08:20,080 --> 00:08:23,040 Speaker 1: a day, how to measure that might be to actually 178 00:08:23,080 --> 00:08:26,280 Speaker 1: say I'm going to eat five service of vegetables six 179 00:08:26,360 --> 00:08:28,640 Speaker 1: days a week. Maybe give yourself a day where okay, 180 00:08:28,640 --> 00:08:30,040 Speaker 1: you might have had a couple of meals out. It 181 00:08:30,080 --> 00:08:32,360 Speaker 1: might just be that little bit harder to achieve six 182 00:08:32,440 --> 00:08:35,360 Speaker 1: days a week. I'm going to eat five servings of vegetables. 183 00:08:35,400 --> 00:08:37,319 Speaker 1: It's measurable? Is that achievable? 184 00:08:37,559 --> 00:08:38,240 Speaker 2: Yeah? I think so. 185 00:08:38,360 --> 00:08:39,920 Speaker 1: I mean I think if you made that seven days 186 00:08:39,920 --> 00:08:41,760 Speaker 1: a week, it might make that that little bit harder. 187 00:08:41,960 --> 00:08:43,560 Speaker 1: But saying that you're going to do that five to 188 00:08:43,640 --> 00:08:46,400 Speaker 1: six days a week makes that a little bit more achievable. 189 00:08:46,800 --> 00:08:49,160 Speaker 1: Is it relevant to your goal? Yes, I think for 190 00:08:49,360 --> 00:08:53,320 Speaker 1: most Australians, eating more vegetables is absolutely relevant. It will 191 00:08:53,360 --> 00:08:56,199 Speaker 1: help to offset some of those extra calories because you're 192 00:08:56,240 --> 00:09:00,000 Speaker 1: really focus on finding vegetable based meals. It will help 193 00:09:00,040 --> 00:09:02,040 Speaker 1: with your gut health. You're getting in more fiber, you're 194 00:09:02,040 --> 00:09:05,200 Speaker 1: getting in more antioxidants, polyphemales, you're getting in a lot 195 00:09:05,240 --> 00:09:08,880 Speaker 1: more nutrients, vitamins and minerals too. So it's really achievable 196 00:09:08,880 --> 00:09:11,360 Speaker 1: and it's quite relevant to your health goals as well 197 00:09:11,520 --> 00:09:14,280 Speaker 1: because having to actually eat more vegetables means that you're 198 00:09:14,280 --> 00:09:16,840 Speaker 1: gonna have to think ahead and plan ahead with your meals, 199 00:09:16,960 --> 00:09:19,240 Speaker 1: which is only going to be more helpful to your 200 00:09:19,280 --> 00:09:22,360 Speaker 1: health journey long term. So rather than saying things like 201 00:09:22,559 --> 00:09:25,000 Speaker 1: I'm not gonna eat any sugar, i won't have any alcohol, 202 00:09:25,080 --> 00:09:27,200 Speaker 1: or I'm not gonna eat any desserts on Christmas Day, 203 00:09:27,440 --> 00:09:29,840 Speaker 1: most of us when we think about setting smart goals, 204 00:09:29,880 --> 00:09:31,720 Speaker 1: we think about what can we cut out if we 205 00:09:31,760 --> 00:09:34,200 Speaker 1: actually think about flip it on its head and think 206 00:09:34,520 --> 00:09:37,280 Speaker 1: what can I add in to my journey to make 207 00:09:37,320 --> 00:09:40,199 Speaker 1: it more enjoyable and give me some goals to focus on. 208 00:09:40,720 --> 00:09:43,280 Speaker 1: I love things like exercise and eating more vegetables as 209 00:09:43,320 --> 00:09:47,040 Speaker 1: really smart goals because your brain doesn't go towards the restriction. 210 00:09:47,160 --> 00:09:49,840 Speaker 1: Your brain goes towards abundance. How can I find and 211 00:09:49,920 --> 00:09:53,040 Speaker 1: eat more vegetables. How can I find this beautiful restaurant 212 00:09:53,040 --> 00:09:54,600 Speaker 1: with fresh food that I can meet some of my 213 00:09:54,640 --> 00:09:57,959 Speaker 1: girlfriends at and actually order some extra vegetables for the table. Hey, 214 00:09:58,040 --> 00:09:59,880 Speaker 1: we can go out for Italian and have some pea 215 00:10:00,040 --> 00:10:03,080 Speaker 1: through and have a beautiful cocktail, but we can also 216 00:10:03,280 --> 00:10:06,480 Speaker 1: order some extra salads and some grilled broccolini for the table, 217 00:10:06,600 --> 00:10:08,400 Speaker 1: and it's going to make all of us feel better 218 00:10:08,440 --> 00:10:10,840 Speaker 1: for us. And the last part of the smart goal 219 00:10:10,960 --> 00:10:12,720 Speaker 1: is the tea at the end, which is a time 220 00:10:12,760 --> 00:10:15,400 Speaker 1: based goal. So for thirty days, you might say to yourself, 221 00:10:15,440 --> 00:10:18,199 Speaker 1: I'm going to eat five servings of vegetables six days 222 00:10:18,200 --> 00:10:20,880 Speaker 1: a week for the month of December, And that's basically 223 00:10:20,920 --> 00:10:23,360 Speaker 1: what a really smart goal looks like. That is in 224 00:10:23,400 --> 00:10:26,600 Speaker 1: line with achieving some of your health goals as well, 225 00:10:26,720 --> 00:10:30,000 Speaker 1: but also helping to incorporate more of a positive mental 226 00:10:30,040 --> 00:10:33,280 Speaker 1: attitude towards health and fitness, which US is going to 227 00:10:33,280 --> 00:10:35,040 Speaker 1: talk us through in a moment is actually, how do 228 00:10:35,160 --> 00:10:38,640 Speaker 1: we incorporate a more positive mental attitude at this time 229 00:10:38,679 --> 00:10:40,400 Speaker 1: of year, Because everyone thinks it's just about what you 230 00:10:40,440 --> 00:10:42,880 Speaker 1: put in your mouth, but it's actually more so about 231 00:10:42,920 --> 00:10:45,560 Speaker 1: the thoughts and the attitude that we have towards our 232 00:10:45,600 --> 00:10:47,160 Speaker 1: own health and fitness journey, isn't it. 233 00:10:47,800 --> 00:10:50,720 Speaker 3: So much of our approach to lifestyle or any change 234 00:10:50,760 --> 00:10:53,200 Speaker 3: in life is about mindset, and I'll just add to 235 00:10:53,240 --> 00:10:55,080 Speaker 3: the section on goal setting. The other thing I would 236 00:10:55,080 --> 00:10:58,240 Speaker 3: say is start with one or two key goals at 237 00:10:58,280 --> 00:11:01,680 Speaker 3: a time, because something that I see constantly and I'm 238 00:11:01,800 --> 00:11:04,160 Speaker 3: guilty of doing it myself, is at the start of 239 00:11:04,200 --> 00:11:07,320 Speaker 3: a new year, I'll have thirty goals written down because 240 00:11:07,320 --> 00:11:09,640 Speaker 3: you're all motivated, you've got this new journal and writing 241 00:11:09,640 --> 00:11:12,680 Speaker 3: it all down. But let's be realistic. Very few of 242 00:11:12,760 --> 00:11:15,679 Speaker 3: us can solely focus on our health and lifestyle for 243 00:11:15,720 --> 00:11:18,120 Speaker 3: any period of time further than a day or two. 244 00:11:18,480 --> 00:11:20,480 Speaker 3: So I suggest just starting with one or two at 245 00:11:20,520 --> 00:11:23,000 Speaker 3: a time and build from there, you know, because as 246 00:11:23,040 --> 00:11:25,920 Speaker 3: you described to really leaning in, it requires a lot 247 00:11:25,960 --> 00:11:26,800 Speaker 3: of time and attention. 248 00:11:27,080 --> 00:11:28,559 Speaker 2: So one or two big ones. 249 00:11:28,600 --> 00:11:31,280 Speaker 3: You might have one dietary related goal and one exercise 250 00:11:31,320 --> 00:11:33,480 Speaker 3: related goal. And then once you've got those incorporated into 251 00:11:33,480 --> 00:11:35,720 Speaker 3: your life, you can build from there. So you know, 252 00:11:35,800 --> 00:11:37,640 Speaker 3: it's nice to have a whole range of goals and 253 00:11:37,640 --> 00:11:40,040 Speaker 3: it can be very motivating, but it can also be overwhelming. 254 00:11:40,320 --> 00:11:42,280 Speaker 3: So I think also just start with one at a time, 255 00:11:42,360 --> 00:11:44,280 Speaker 3: and as I said, you can then build over the 256 00:11:44,280 --> 00:11:45,880 Speaker 3: course of a year and it all comes together. 257 00:11:46,320 --> 00:11:48,800 Speaker 1: I will also say quickly about those goals as well, 258 00:11:48,880 --> 00:11:50,720 Speaker 1: try to self monitor them, because like sou you said, 259 00:11:50,720 --> 00:11:52,280 Speaker 1: it's all well and good to have a couple of goals, 260 00:11:52,320 --> 00:11:54,360 Speaker 1: it's great, but are you ticking off Do you have 261 00:11:54,400 --> 00:11:57,320 Speaker 1: a form of monitoring those goals to ensure that you're 262 00:11:57,360 --> 00:11:57,760 Speaker 1: doing that? 263 00:11:57,880 --> 00:11:58,920 Speaker 2: Do you have a tick sheet? 264 00:11:58,960 --> 00:12:01,800 Speaker 1: Are you use something like a smart watch to track 265 00:12:01,840 --> 00:12:04,560 Speaker 1: your steps or track your exercise session or your hydration. 266 00:12:04,840 --> 00:12:06,959 Speaker 1: Do you have a journal that you're actually ticking off 267 00:12:07,000 --> 00:12:08,920 Speaker 1: some goals at the end of each day. Is there 268 00:12:08,960 --> 00:12:11,440 Speaker 1: a meal planner on the fridge that you're actually planning 269 00:12:11,440 --> 00:12:13,080 Speaker 1: at and ticking off when you're eating. 270 00:12:12,920 --> 00:12:14,120 Speaker 2: Enough vegetables each day? 271 00:12:14,360 --> 00:12:17,400 Speaker 1: So a form of self monitoring or using some tools 272 00:12:17,440 --> 00:12:20,080 Speaker 1: that allow you to self monitor your journey is a 273 00:12:20,120 --> 00:12:22,560 Speaker 1: really important aspect of goal setting as well. 274 00:12:23,000 --> 00:12:23,959 Speaker 2: True all right. 275 00:12:23,960 --> 00:12:26,840 Speaker 3: Well, the other key thing that of course is paramount 276 00:12:26,840 --> 00:12:30,080 Speaker 3: when we're making lifestyle change is about getting your mindset right, 277 00:12:30,760 --> 00:12:34,520 Speaker 3: and mindset can be influenced by so many different things, 278 00:12:34,559 --> 00:12:36,640 Speaker 3: you know, So much of our experience with diets and 279 00:12:36,720 --> 00:12:40,360 Speaker 3: nutrition is programmed from early experiences with food or certainly 280 00:12:40,920 --> 00:12:45,760 Speaker 3: past dieting experience. So if your past experience for ten 281 00:12:45,920 --> 00:12:47,800 Speaker 3: or fifteen years has been to start each new year 282 00:12:47,840 --> 00:12:49,760 Speaker 3: on a strict diet and then only fall down a 283 00:12:49,760 --> 00:12:52,280 Speaker 3: few days later, it's time to reflect on that and 284 00:12:52,320 --> 00:12:55,680 Speaker 3: really take into an account what may work better this time. 285 00:12:56,040 --> 00:12:58,240 Speaker 3: So I think a few of the key areas of 286 00:12:58,280 --> 00:13:01,640 Speaker 3: mindset that bring to mind when trying to create an 287 00:13:01,679 --> 00:13:05,280 Speaker 3: atmosphere of positive change is get rid of the idea 288 00:13:05,400 --> 00:13:08,160 Speaker 3: that you're on or off the diet and you're either 289 00:13:08,200 --> 00:13:11,120 Speaker 3: one hundred percent perfect or not, because that is so 290 00:13:11,360 --> 00:13:14,840 Speaker 3: powerful in terms of believing that it always has to 291 00:13:14,880 --> 00:13:18,560 Speaker 3: be perfect, rather than being consistent. And really, you know, 292 00:13:18,600 --> 00:13:20,880 Speaker 3: when it comes to consistent weight loss, it's about say, 293 00:13:20,960 --> 00:13:23,240 Speaker 3: having out of twenty eight meals a week, it's about 294 00:13:23,280 --> 00:13:25,600 Speaker 3: twenty five and then being pretty good, you know, acknowledging 295 00:13:25,600 --> 00:13:28,240 Speaker 3: that in life things will not always be perfect, and 296 00:13:28,240 --> 00:13:30,880 Speaker 3: there will always be times when things go off track, 297 00:13:30,920 --> 00:13:33,360 Speaker 3: and it's about making the right decision. It's not like 298 00:13:33,440 --> 00:13:36,160 Speaker 3: leanne if you eat perfectly and exercise perfectly, that you'll 299 00:13:36,160 --> 00:13:38,480 Speaker 3: get better results from someone who does it ninety percent 300 00:13:38,520 --> 00:13:40,880 Speaker 3: of the time. It just doesn't work like that. The 301 00:13:40,960 --> 00:13:43,400 Speaker 3: human body is regulated in so many different ways. 302 00:13:43,440 --> 00:13:44,240 Speaker 2: It doesn't work. 303 00:13:44,280 --> 00:13:46,640 Speaker 3: It doesn't mean if you try harder and starve yourself 304 00:13:46,640 --> 00:13:48,840 Speaker 3: more and exercise harder you'll get better results. So it's 305 00:13:48,920 --> 00:13:52,199 Speaker 3: much more about that consistency and just practicing and allowing 306 00:13:52,200 --> 00:13:54,280 Speaker 3: yourself to have it a day or things that it 307 00:13:54,320 --> 00:13:56,760 Speaker 3: may be off track, and then it's about simply getting 308 00:13:56,800 --> 00:14:00,640 Speaker 3: back on. So really trying to ditch that diet mindset. 309 00:14:01,000 --> 00:14:03,280 Speaker 3: The next thing to really keep in mind from a 310 00:14:03,480 --> 00:14:06,960 Speaker 3: psychological perspective is that as human beings, we become like 311 00:14:07,000 --> 00:14:08,200 Speaker 3: those we spend our time with. 312 00:14:08,880 --> 00:14:09,920 Speaker 2: So if you're living. 313 00:14:09,720 --> 00:14:12,640 Speaker 3: In an environment where everyone in the household's really active, 314 00:14:12,840 --> 00:14:15,079 Speaker 3: you don't eat a lot of takeaway food or have 315 00:14:15,480 --> 00:14:18,320 Speaker 3: sweet food after dinner, you're more likely to go for 316 00:14:18,320 --> 00:14:20,680 Speaker 3: a walk together rather than sit down in front of 317 00:14:20,720 --> 00:14:23,200 Speaker 3: the TV and watch Netflix, you too will become like 318 00:14:23,240 --> 00:14:25,680 Speaker 3: that that is heavily in the data to show we 319 00:14:25,760 --> 00:14:28,040 Speaker 3: become like those who spend our time with. So if 320 00:14:28,080 --> 00:14:30,320 Speaker 3: you work in an office environment where no one takes 321 00:14:30,320 --> 00:14:32,040 Speaker 3: a lunch break and no one leaves the office for 322 00:14:32,080 --> 00:14:35,160 Speaker 3: twelve hours, or if your partner sits down with a 323 00:14:35,160 --> 00:14:37,560 Speaker 3: bag of chips or packet of chocolate every single night, 324 00:14:37,680 --> 00:14:40,200 Speaker 3: or a bottle of wine, or no one in your 325 00:14:40,200 --> 00:14:43,360 Speaker 3: household exercises, it's going to be really difficult for you 326 00:14:43,440 --> 00:14:47,040 Speaker 3: to consolidate those changes. So we need we're human beings 327 00:14:47,040 --> 00:14:49,840 Speaker 3: that live in social environments and we need support around us. 328 00:14:49,840 --> 00:14:52,760 Speaker 3: So it really takes some time to consider as we 329 00:14:52,800 --> 00:14:54,520 Speaker 3: move into a new year. And if you spend a 330 00:14:54,560 --> 00:14:56,920 Speaker 3: lot of time at work or at home, how are 331 00:14:56,920 --> 00:14:58,760 Speaker 3: you going to get that support and get the people 332 00:14:58,800 --> 00:15:01,360 Speaker 3: around you to be on train with that. Can you 333 00:15:01,440 --> 00:15:03,680 Speaker 3: commit with your husband to not drinking for a month, 334 00:15:03,720 --> 00:15:06,840 Speaker 3: but also to exercise each night. If you've got teenage 335 00:15:06,920 --> 00:15:08,720 Speaker 3: kids at home, can you speak to them about not 336 00:15:08,760 --> 00:15:11,720 Speaker 3: having junk food around so it's tempting for you. If 337 00:15:11,720 --> 00:15:13,720 Speaker 3: you're in an office environment, can you get a buddy 338 00:15:13,720 --> 00:15:15,760 Speaker 3: who will walk with you at lunchtime rather than just 339 00:15:15,800 --> 00:15:17,880 Speaker 3: sit and use it as an excuse that you can't 340 00:15:17,920 --> 00:15:21,160 Speaker 3: leave the office. That's the kind of structural things to 341 00:15:21,160 --> 00:15:22,840 Speaker 3: be thinking about at this time of year, how to 342 00:15:22,880 --> 00:15:27,840 Speaker 3: make definite change. So and as a client example, whenever 343 00:15:27,920 --> 00:15:32,480 Speaker 3: I have a client who gives feedback like I can't 344 00:15:32,520 --> 00:15:34,520 Speaker 3: fit it in in work, it's too hard, no one 345 00:15:34,520 --> 00:15:38,040 Speaker 3: takes a lunch break, I know that psychologically they're not 346 00:15:38,200 --> 00:15:40,840 Speaker 3: in the best place to be making change because they're 347 00:15:40,880 --> 00:15:44,000 Speaker 3: seeing themselves as a victim of the environment rather than 348 00:15:44,000 --> 00:15:46,480 Speaker 3: feeling empowered to get the environment to work to them. 349 00:15:46,520 --> 00:15:50,080 Speaker 3: So they're using it as an excuse basically, whereas people 350 00:15:50,080 --> 00:15:52,840 Speaker 3: who do the best are always looking for opportunity to 351 00:15:53,000 --> 00:15:55,400 Speaker 3: change things around, and they may need encouragement to say 352 00:15:55,480 --> 00:15:57,680 Speaker 3: or have you ever thought maybe you could eat lunch 353 00:15:57,720 --> 00:15:59,040 Speaker 3: at your desk and then go for a walk, And 354 00:15:59,080 --> 00:16:00,560 Speaker 3: they'll be like, oh, yeah, it's a great idea. 355 00:16:00,600 --> 00:16:01,760 Speaker 2: It just turned across their mind. 356 00:16:02,240 --> 00:16:04,680 Speaker 3: But when I have more rigid thinkers who are like, 357 00:16:04,960 --> 00:16:07,480 Speaker 3: it's really hard at work, I can't do it. I 358 00:16:07,520 --> 00:16:09,000 Speaker 3: know we've got quite a lot of work to do 359 00:16:09,080 --> 00:16:11,640 Speaker 3: in terms of restructuring environment. Because then there is a 360 00:16:11,720 --> 00:16:14,960 Speaker 3: belief that you have to do or it's not possible 361 00:16:15,000 --> 00:16:17,280 Speaker 3: to do it, or it's too hard. In your work 362 00:16:17,360 --> 00:16:20,040 Speaker 3: environment rather than saying this is what I need to happen, 363 00:16:20,440 --> 00:16:22,240 Speaker 3: and this is how I can get my environment. All 364 00:16:22,240 --> 00:16:24,680 Speaker 3: the people around me working for me and my goals, 365 00:16:24,720 --> 00:16:27,880 Speaker 3: which are you having certain foods or taking foods with me, 366 00:16:28,040 --> 00:16:29,920 Speaker 3: or making sure I get my steps no matter what 367 00:16:30,240 --> 00:16:33,080 Speaker 3: or whatever that is. So it's really looking for the opportunities, 368 00:16:33,360 --> 00:16:35,720 Speaker 3: but also the support, whether it's in a work environment 369 00:16:35,880 --> 00:16:38,960 Speaker 3: or at home, that's really really important. And you may 370 00:16:39,040 --> 00:16:42,480 Speaker 3: also notice for or the women listening, and our main 371 00:16:42,600 --> 00:16:45,480 Speaker 3: listener audience is women that as soon as you start 372 00:16:45,520 --> 00:16:47,600 Speaker 3: to tell some close friends, if you're in sort of 373 00:16:47,640 --> 00:16:50,640 Speaker 3: group friendships with women, if you start to suddenly lose 374 00:16:50,640 --> 00:16:53,360 Speaker 3: weight or eat differently, or turn down the rice or 375 00:16:53,400 --> 00:16:56,880 Speaker 3: the drinks at an outing, very quickly they'll be onto 376 00:16:56,920 --> 00:17:00,120 Speaker 3: you and be questioning and trying to subconsciously sabotage you. 377 00:17:00,120 --> 00:17:01,560 Speaker 3: So sometimes you got to be all most careful with 378 00:17:01,600 --> 00:17:03,320 Speaker 3: who you tell and make sure that you've only got 379 00:17:03,320 --> 00:17:05,880 Speaker 3: those who are really supportive around you, rather than people 380 00:17:05,880 --> 00:17:09,640 Speaker 3: who might feel threatened by some of your more positive changes. 381 00:17:09,760 --> 00:17:12,560 Speaker 3: And we give the example that when people are trying 382 00:17:12,600 --> 00:17:14,439 Speaker 3: to feed you up and you say no to things, 383 00:17:14,840 --> 00:17:17,000 Speaker 3: people will just keep forcing you to have have some 384 00:17:17,080 --> 00:17:18,080 Speaker 3: ice cream, have dessert. 385 00:17:18,160 --> 00:17:19,520 Speaker 2: I'll go and why are you're not eating it? 386 00:17:19,800 --> 00:17:22,000 Speaker 3: And sometimes I personally find it's easier to take it 387 00:17:22,040 --> 00:17:23,960 Speaker 3: and then not eat it, whereas some people will say no. 388 00:17:24,040 --> 00:17:25,760 Speaker 3: You've got to hold strong and keep saying no, so 389 00:17:25,840 --> 00:17:28,240 Speaker 3: that person looks uncomfortable. But these are all the things 390 00:17:28,240 --> 00:17:31,160 Speaker 3: that go on and interpersonal dynamics each and every day. 391 00:17:31,880 --> 00:17:33,719 Speaker 3: And then the final one, which I think is very 392 00:17:33,800 --> 00:17:38,280 Speaker 3: very common, particularly with listeners who already exercise. So I 393 00:17:38,320 --> 00:17:41,879 Speaker 3: think that there's a subgroup who think that if you 394 00:17:42,000 --> 00:17:44,520 Speaker 3: exercise a lot, you can eat whatever you like. So 395 00:17:44,600 --> 00:17:47,119 Speaker 3: there's that reward based thinking. So I've been to the 396 00:17:47,160 --> 00:17:49,440 Speaker 3: gym today, so I deserve a couple of chocolates after 397 00:17:49,440 --> 00:17:52,040 Speaker 3: dinner or it's okay, I'm going to have that because 398 00:17:52,040 --> 00:17:54,359 Speaker 3: I've been to the gym today. Now, if you are 399 00:17:54,359 --> 00:17:56,600 Speaker 3: a healthy weight and you were kind of using it 400 00:17:56,600 --> 00:17:58,400 Speaker 3: as a buffer, so I want to have a high 401 00:17:58,440 --> 00:17:59,920 Speaker 3: calorie meal, I'll do some extra cardio. 402 00:18:00,400 --> 00:18:01,680 Speaker 2: You can probably get away with it. 403 00:18:02,200 --> 00:18:04,080 Speaker 3: But if your goal is fat loss and you've got 404 00:18:04,119 --> 00:18:05,880 Speaker 3: weight to lose, it won't work like that. You can 405 00:18:05,920 --> 00:18:08,879 Speaker 3: never out exercise a bad diet and you need to 406 00:18:08,960 --> 00:18:11,359 Speaker 3: kind of reset the diet and keep the little extras 407 00:18:11,400 --> 00:18:14,080 Speaker 3: to a minimum, because I find that's the little extras 408 00:18:14,080 --> 00:18:16,320 Speaker 3: that slipy in the extra bar in the afternoon because 409 00:18:16,320 --> 00:18:19,960 Speaker 3: I've exercised, or the extra coffee or the extra treat, 410 00:18:20,080 --> 00:18:22,159 Speaker 3: and that's the extra because remember, when you exercise, you 411 00:18:22,200 --> 00:18:24,159 Speaker 3: don't burn that many calories, like what at most you're 412 00:18:24,160 --> 00:18:27,240 Speaker 3: burning maybe four hundred calories an hour, so probably two 413 00:18:27,359 --> 00:18:30,320 Speaker 3: hundred three hundred calories. Well like just a single Timtam's 414 00:18:30,359 --> 00:18:33,320 Speaker 3: got a hundred calories. So it just doesn't work like that. 415 00:18:33,359 --> 00:18:35,240 Speaker 3: So you have to be prepared to be quite strict 416 00:18:35,240 --> 00:18:37,479 Speaker 3: with the food for a period and really isolate your 417 00:18:37,520 --> 00:18:40,240 Speaker 3: extras as a meal off for a special occasion rather 418 00:18:40,280 --> 00:18:42,359 Speaker 3: than just adding in a bit of extra food because 419 00:18:42,359 --> 00:18:43,360 Speaker 3: you have exercised. 420 00:18:44,000 --> 00:18:46,480 Speaker 1: And I think that's a real mentality of a lot 421 00:18:46,480 --> 00:18:48,480 Speaker 1: of people is that oh I can have more because 422 00:18:48,480 --> 00:18:49,960 Speaker 1: I did a bit of extra work in the gym, 423 00:18:50,040 --> 00:18:52,840 Speaker 1: or really looking at the calories burned and thinking, oh, 424 00:18:52,840 --> 00:18:55,040 Speaker 1: I can eat whatever I want. So we're not saying 425 00:18:55,080 --> 00:18:57,480 Speaker 1: that you can't enjoy the beautiful, you know, the special 426 00:18:57,520 --> 00:19:00,720 Speaker 1: occasion foods, particularly this time of year, but almost be 427 00:19:00,800 --> 00:19:02,320 Speaker 1: a little bit picky with it. And I was having 428 00:19:02,359 --> 00:19:05,480 Speaker 1: this conversation with my client this year and she hosts Christmas, 429 00:19:05,480 --> 00:19:07,080 Speaker 1: and we were starting to talk about it early because 430 00:19:07,080 --> 00:19:08,920 Speaker 1: she's like, oh my gosh, I'm freaking out. I've never 431 00:19:08,960 --> 00:19:11,480 Speaker 1: really tried to look after my health over December, Like 432 00:19:11,480 --> 00:19:13,280 Speaker 1: what am I going to do? And we were talking 433 00:19:13,280 --> 00:19:15,360 Speaker 1: about being really picky, and I said, at this time 434 00:19:15,400 --> 00:19:19,000 Speaker 1: of year, there's so many just like seasonal treats around, 435 00:19:19,040 --> 00:19:21,399 Speaker 1: Like there's a plum pudding, there's the fruit vince tart, 436 00:19:21,480 --> 00:19:26,160 Speaker 1: there's rumballs, there's apricot balls, there's you know, Pavlova that's 437 00:19:26,160 --> 00:19:28,960 Speaker 1: big in Australia at Christmas time. There's so many things, 438 00:19:29,000 --> 00:19:30,960 Speaker 1: not just to mention the run of the meal chocolates 439 00:19:30,960 --> 00:19:32,960 Speaker 1: that pop up. Everybody seems to give you chocolate at 440 00:19:32,960 --> 00:19:35,240 Speaker 1: this time, if you particular, if you're a teacher. Every year, 441 00:19:35,280 --> 00:19:37,960 Speaker 1: my sister comes home with boxes and boxes of roses 442 00:19:37,960 --> 00:19:40,080 Speaker 1: and favorites and she's like, do you want someone like, oh, 443 00:19:40,160 --> 00:19:42,639 Speaker 1: I don't know, maybe one, not like the seven boxes 444 00:19:42,680 --> 00:19:45,080 Speaker 1: that she's got. So there's so many things at this 445 00:19:45,119 --> 00:19:47,240 Speaker 1: time of year, of course, and the alcohol as well. 446 00:19:47,520 --> 00:19:49,359 Speaker 1: Be picky with it, you know, if you're going to 447 00:19:49,400 --> 00:19:52,760 Speaker 1: an event and it's got cheap wine and you know, 448 00:19:52,960 --> 00:19:55,160 Speaker 1: not so great CANape is like there's fried spring rolls 449 00:19:55,160 --> 00:19:57,560 Speaker 1: in dim sims and they're not that great quality. Do 450 00:19:57,600 --> 00:19:59,439 Speaker 1: you need to be eating and drinking there? Can you 451 00:19:59,520 --> 00:20:01,840 Speaker 1: have a good filling dinner before you go and just 452 00:20:01,840 --> 00:20:04,760 Speaker 1: stick to water and drive home versus the weekend event, 453 00:20:04,800 --> 00:20:07,199 Speaker 1: the social event on the weekend. Can that be the 454 00:20:07,240 --> 00:20:10,000 Speaker 1: one that you really enjoy because it's got beautiful French 455 00:20:10,040 --> 00:20:12,160 Speaker 1: champaigne and you might just have one or two glasses 456 00:20:12,160 --> 00:20:15,160 Speaker 1: and you feel really satisfied Versus three or four glasses 457 00:20:15,160 --> 00:20:17,600 Speaker 1: of the cheapest stuff, which isn't really that nice anyway. 458 00:20:17,920 --> 00:20:20,359 Speaker 1: So we've got to remove that all or nothing thinking 459 00:20:20,359 --> 00:20:22,680 Speaker 1: when we think, oh, I've got to indulge because it's December, 460 00:20:22,800 --> 00:20:25,320 Speaker 1: or I've got to eat it all because the food's free, 461 00:20:25,720 --> 00:20:27,480 Speaker 1: or thinking oh, I can eat whatever I want because 462 00:20:27,480 --> 00:20:30,119 Speaker 1: I did two gym sessions today. We've got to remove 463 00:20:30,160 --> 00:20:32,800 Speaker 1: that type of negative based thinking and form more of 464 00:20:32,840 --> 00:20:37,520 Speaker 1: a positive mental attitude towards nutrition in health, particularly at 465 00:20:37,520 --> 00:20:40,040 Speaker 1: this time of year, because Susie and I have heard 466 00:20:40,080 --> 00:20:43,439 Speaker 1: all of the excuses for overindulgence and the reality is 467 00:20:43,480 --> 00:20:45,760 Speaker 1: that it just doesn't service, and it doesn't help us 468 00:20:45,760 --> 00:20:48,320 Speaker 1: achieve our goals, and it also doesn't make us feel 469 00:20:48,320 --> 00:20:51,119 Speaker 1: great either. So think about your nutrition over the course 470 00:20:51,160 --> 00:20:52,680 Speaker 1: of the week, and I think for a lot of 471 00:20:52,800 --> 00:20:54,960 Speaker 1: us that will service really well. If you've had a 472 00:20:55,000 --> 00:20:57,280 Speaker 1: little bit of a heavier meal, adjust for it the 473 00:20:57,320 --> 00:21:00,159 Speaker 1: next day or a buffer out the week somehow you 474 00:21:00,200 --> 00:21:02,760 Speaker 1: don't have to think about, oh, I've ruined today, therefore 475 00:21:02,760 --> 00:21:04,560 Speaker 1: I ruined the rest of the weekend, and start again 476 00:21:04,560 --> 00:21:06,760 Speaker 1: on Monday, our start again in January. We've got to 477 00:21:06,800 --> 00:21:09,119 Speaker 1: get rid of that all or nothing type thinking, and 478 00:21:09,160 --> 00:21:11,399 Speaker 1: I think that's one of the most positive steps forward 479 00:21:11,600 --> 00:21:13,480 Speaker 1: that we can do in our own health journey. 480 00:21:13,960 --> 00:21:16,879 Speaker 3: Going back to the chocolates, there's nothing that drives me 481 00:21:16,960 --> 00:21:20,240 Speaker 3: more crazy than seeing like a couple of favorites here 482 00:21:20,240 --> 00:21:22,280 Speaker 3: and there, a couple of this, because I know that's 483 00:21:22,320 --> 00:21:24,480 Speaker 3: like two or three hundred calories that we haven't even 484 00:21:24,560 --> 00:21:27,719 Speaker 3: registered that we've had, whether it's in the school environment 485 00:21:27,840 --> 00:21:31,119 Speaker 3: or an office environment, hospitals or you know, all the 486 00:21:31,119 --> 00:21:33,639 Speaker 3: extra gifting or people will just keep the chocolates around 487 00:21:33,680 --> 00:21:36,120 Speaker 3: at Christmas and grab a couple here or there if 488 00:21:36,119 --> 00:21:38,520 Speaker 3: you want. To eat or keep your calories controlled. You've 489 00:21:38,560 --> 00:21:41,399 Speaker 3: got to keep those mindless munchies out of sight. No 490 00:21:41,440 --> 00:21:43,480 Speaker 3: one's saying there's anything wrong with sitting down after a 491 00:21:43,520 --> 00:21:45,480 Speaker 3: meal and having a you know, for a a share 492 00:21:45,600 --> 00:21:47,600 Speaker 3: or two, that's sort of part of it. But when 493 00:21:47,600 --> 00:21:50,480 Speaker 3: it's that mindless munching through the day, and I think 494 00:21:50,480 --> 00:21:52,680 Speaker 3: that's another really important tip at this time of year. 495 00:21:52,840 --> 00:21:55,720 Speaker 3: Keep those indulgences out of sight. Sure, bring them out 496 00:21:55,720 --> 00:21:57,720 Speaker 3: when you're socializing, or do what I do, which is 497 00:21:57,760 --> 00:21:59,639 Speaker 3: read give them so you know, be quite good on 498 00:21:59,680 --> 00:22:01,720 Speaker 3: the bud if you've got a lot of them around, 499 00:22:02,040 --> 00:22:03,800 Speaker 3: because if they're there, everyone will eat them. And it's 500 00:22:03,840 --> 00:22:06,000 Speaker 3: literally hundreds of extra calories. And a few of those 501 00:22:06,000 --> 00:22:08,960 Speaker 3: tiny chocolates that you don't even register, and other foods 502 00:22:08,960 --> 00:22:10,520 Speaker 3: at this kind of year that's slippy. And I saw 503 00:22:10,560 --> 00:22:12,760 Speaker 3: a lady just at Willy's buying like six boxes of 504 00:22:12,800 --> 00:22:13,320 Speaker 3: short bread. 505 00:22:13,480 --> 00:22:14,960 Speaker 2: So short bread's one of them too. 506 00:22:15,520 --> 00:22:18,280 Speaker 3: The chocolate covered nuts, which are currently half priced in 507 00:22:18,320 --> 00:22:20,920 Speaker 3: the supermarket, so they are another one. But you don't 508 00:22:20,960 --> 00:22:22,679 Speaker 3: have one or two, you have like twelve and it's 509 00:22:22,720 --> 00:22:25,560 Speaker 3: like two hundred calories. So you know, we all love them, 510 00:22:25,640 --> 00:22:27,679 Speaker 3: but it's to say we just can't eat everything, so 511 00:22:27,760 --> 00:22:29,919 Speaker 3: at least keep them for special occasions and know that 512 00:22:29,960 --> 00:22:33,080 Speaker 3: a service two or three not you know, the whole handful, 513 00:22:33,119 --> 00:22:34,960 Speaker 3: which is the same with nuts that tend to creep 514 00:22:35,000 --> 00:22:35,560 Speaker 3: in as well. 515 00:22:35,880 --> 00:22:37,960 Speaker 1: Yeah, and that probably leads us really nicely into our 516 00:22:38,000 --> 00:22:39,960 Speaker 1: last section of the potty, which I hope that you 517 00:22:40,040 --> 00:22:43,080 Speaker 1: guys are enjoying kind of a special little episode around 518 00:22:43,119 --> 00:22:45,560 Speaker 1: how to get on track in December and stay on tracks. 519 00:22:45,560 --> 00:22:48,160 Speaker 1: We're starting January on the positive foot, and this last 520 00:22:48,160 --> 00:22:50,280 Speaker 1: little segment we're going to talk about is basically our 521 00:22:50,320 --> 00:22:53,040 Speaker 1: top healthy hacks for this time of year. So my 522 00:22:53,280 --> 00:22:55,400 Speaker 1: top three and then I'll pass over to you, Susie, 523 00:22:55,520 --> 00:22:58,320 Speaker 1: are really just to plan ahead. Like pretty much every 524 00:22:58,359 --> 00:23:01,520 Speaker 1: weekend between now and basically January for most of us 525 00:23:01,680 --> 00:23:03,880 Speaker 1: is pretty chock full. You know, we're trying to catch 526 00:23:03,920 --> 00:23:05,919 Speaker 1: up with friends that we haven't seen in months. There's 527 00:23:05,920 --> 00:23:08,560 Speaker 1: probably a couple of work Christmas parties. Like for myself, 528 00:23:08,600 --> 00:23:11,040 Speaker 1: I've got my daughter's birthday on the twenty seventh of December, 529 00:23:11,080 --> 00:23:13,399 Speaker 1: so I'm planning a three year old's birthday party at 530 00:23:13,400 --> 00:23:15,959 Speaker 1: the same time. I've got, you know, Christmas parties with 531 00:23:16,000 --> 00:23:17,920 Speaker 1: my team, Susan and I are going to do a 532 00:23:18,040 --> 00:23:20,520 Speaker 1: lunch like we've got family stuff. There's so many things 533 00:23:20,560 --> 00:23:23,800 Speaker 1: each weekend that if you don't plan ahead, you will 534 00:23:23,880 --> 00:23:26,280 Speaker 1: you will absolutely fail. You'll get caught out. You'll think, 535 00:23:26,320 --> 00:23:28,240 Speaker 1: oh my gosh, I didn't needt I'm starving. The bread 536 00:23:28,280 --> 00:23:30,240 Speaker 1: basket looks great. I'll get an entree and may and 537 00:23:30,320 --> 00:23:32,320 Speaker 1: I'll have two wines and then I'll share some dessert 538 00:23:32,359 --> 00:23:34,240 Speaker 1: as well. Then you go home and you're like, oh 539 00:23:34,240 --> 00:23:36,679 Speaker 1: my goodness, I'm so full. So the first thing I 540 00:23:36,720 --> 00:23:38,680 Speaker 1: love to say to my clients is plan ahead and 541 00:23:38,760 --> 00:23:41,320 Speaker 1: choose a restaurant yourself when you're thinking about catching up 542 00:23:41,359 --> 00:23:43,320 Speaker 1: with friends and everyone goes, I don't mind where we go, 543 00:23:43,400 --> 00:23:47,320 Speaker 1: I don't mind. Take initiative and actually book somewhere yourself 544 00:23:47,480 --> 00:23:50,600 Speaker 1: that has some beautiful light of fresh meals and fresh food. 545 00:23:50,640 --> 00:23:53,520 Speaker 1: If you get left letting everybody else book hand on 546 00:23:53,560 --> 00:23:55,440 Speaker 1: your heart, you'll go to Italian three times in a 547 00:23:55,480 --> 00:23:57,320 Speaker 1: week and you'll end up eating pizza or pasta three 548 00:23:57,320 --> 00:23:59,399 Speaker 1: times that week, which isn't a bad thing if you 549 00:23:59,480 --> 00:24:02,200 Speaker 1: want it, but most of us don't feel great eating 550 00:24:02,200 --> 00:24:05,000 Speaker 1: a head with a lot of pasta and pizza often 551 00:24:05,040 --> 00:24:08,320 Speaker 1: each week, So plan ahead and actually choose some lighter options. 552 00:24:08,359 --> 00:24:10,600 Speaker 1: I love Vietnamese At this time of year, it's summer 553 00:24:10,600 --> 00:24:13,720 Speaker 1: in Australia, it's hot. I love things like rice, paper rolls, 554 00:24:13,800 --> 00:24:16,320 Speaker 1: or like a chicken or a tofu nood or salad bowl. 555 00:24:16,440 --> 00:24:18,880 Speaker 1: I think those options are really lovely as well. So 556 00:24:19,000 --> 00:24:22,760 Speaker 1: plan ahead with your nutrition, particularly for your weekends. If 557 00:24:22,760 --> 00:24:26,000 Speaker 1: you want to socialize and you're doing multiple socializing, particularly 558 00:24:26,040 --> 00:24:27,840 Speaker 1: each day, if your friend wants to catch up for 559 00:24:27,880 --> 00:24:29,600 Speaker 1: say in the morning, and then you're seeing someone else 560 00:24:29,640 --> 00:24:32,120 Speaker 1: at nighttime for like a big three course dinner, why 561 00:24:32,119 --> 00:24:35,840 Speaker 1: don't you think about socializing one of those opportunities while exercising. 562 00:24:35,840 --> 00:24:38,400 Speaker 1: So say to a friend, Hey, instead of meeting for breakfast, 563 00:24:38,440 --> 00:24:39,879 Speaker 1: do you mind if we grab a coffee and we 564 00:24:39,920 --> 00:24:41,520 Speaker 1: can go for a walk at the same time, Or 565 00:24:41,600 --> 00:24:42,800 Speaker 1: do you want to go down to the beach and 566 00:24:42,800 --> 00:24:44,200 Speaker 1: have a swim and then we can sit and we 567 00:24:44,240 --> 00:24:46,280 Speaker 1: can you know, chill and grab some breakfast and eat 568 00:24:46,320 --> 00:24:48,160 Speaker 1: it on the beach later on. So there's no reason 569 00:24:48,200 --> 00:24:51,920 Speaker 1: we can't socialize and exercise at the same time. Kind 570 00:24:51,960 --> 00:24:54,960 Speaker 1: of killing two birds with one stone. You're maximizing the 571 00:24:55,240 --> 00:24:57,840 Speaker 1: best of both situations. And I've never really had a 572 00:24:57,840 --> 00:24:59,360 Speaker 1: friend who I've said, hey, do you want to catch 573 00:24:59,400 --> 00:25:01,600 Speaker 1: up and go for a I've never really had anyone 574 00:25:01,720 --> 00:25:03,639 Speaker 1: say no to me. Most of us are very happy 575 00:25:03,680 --> 00:25:06,080 Speaker 1: to move and socialize at the same time. We just 576 00:25:06,119 --> 00:25:07,520 Speaker 1: don't think about it. We think we have to be 577 00:25:07,600 --> 00:25:10,359 Speaker 1: sitting in a cafe enjoying a wine together, or having 578 00:25:10,359 --> 00:25:12,800 Speaker 1: some cake and some coffee together. But we don't have to. 579 00:25:12,840 --> 00:25:15,120 Speaker 1: We can actually move our bodies in a really positive 580 00:25:15,160 --> 00:25:18,600 Speaker 1: way while we're socializing as well. And my last tip 581 00:25:18,960 --> 00:25:21,240 Speaker 1: is to really get yourself like a smart watch, whether 582 00:25:21,280 --> 00:25:23,880 Speaker 1: that's as a Christmas gift or you know, your bit 583 00:25:24,040 --> 00:25:26,360 Speaker 1: for yourself as well, because they can give you some 584 00:25:26,440 --> 00:25:29,720 Speaker 1: really useful feedback in terms of steps. I can't tell you, Susie, 585 00:25:29,760 --> 00:25:31,480 Speaker 1: the amount of clients. I have no idea how many 586 00:25:31,480 --> 00:25:32,879 Speaker 1: steps they get each day and they're like, I do 587 00:25:32,960 --> 00:25:35,159 Speaker 1: pretty well. Then they go and they purchase something like 588 00:25:35,200 --> 00:25:37,040 Speaker 1: a smart watch and they're like, oh, I get play 589 00:25:37,119 --> 00:25:39,560 Speaker 1: three thousand steps a day, and I'm like, hmm, we 590 00:25:39,720 --> 00:25:41,800 Speaker 1: probably want to drive that up that little bit higher 591 00:25:41,800 --> 00:25:44,359 Speaker 1: if we can, so it really traps your steps. It 592 00:25:44,359 --> 00:25:46,640 Speaker 1: helps you track heart rate and your heart rate zones 593 00:25:46,680 --> 00:25:48,800 Speaker 1: in your training. Susie often mentions that we need to 594 00:25:48,800 --> 00:25:51,360 Speaker 1: be changing up our training to push that heart rate 595 00:25:51,440 --> 00:25:53,359 Speaker 1: up and actually training in a zone that's going to 596 00:25:53,400 --> 00:25:57,200 Speaker 1: benefit fouls. It can track your sleep, hydration, even things 597 00:25:57,200 --> 00:25:59,600 Speaker 1: like your stress levels, remind you to sit down, do 598 00:25:59,640 --> 00:26:02,439 Speaker 1: something breathing, take a break, or actually get up and 599 00:26:02,480 --> 00:26:04,199 Speaker 1: move as well. A lot of the smart watches out 600 00:26:04,240 --> 00:26:06,400 Speaker 1: they can actually set reminders to get you to move 601 00:26:06,440 --> 00:26:09,800 Speaker 1: your body as well. So I really love that regular 602 00:26:09,880 --> 00:26:12,440 Speaker 1: feedback the smart watch can give you. And I also 603 00:26:12,520 --> 00:26:15,280 Speaker 1: think that it's a really great way to self monitor, 604 00:26:15,640 --> 00:26:17,440 Speaker 1: in line with what I was talking about in terms 605 00:26:17,480 --> 00:26:20,240 Speaker 1: of goal setting, actually having a way to self monitor 606 00:26:20,560 --> 00:26:22,400 Speaker 1: your journey as well. And you might want to ask 607 00:26:22,480 --> 00:26:24,920 Speaker 1: for a journal from Santra as well, so that way 608 00:26:24,920 --> 00:26:26,960 Speaker 1: you can actually write down some of your health goals, 609 00:26:26,960 --> 00:26:29,520 Speaker 1: you can self monitor things, and you can actually plan 610 00:26:29,600 --> 00:26:32,320 Speaker 1: ahead and track some of your progress in there as well. 611 00:26:32,480 --> 00:26:35,520 Speaker 1: They're probably my top three healthy hacks for the December 612 00:26:35,520 --> 00:26:38,399 Speaker 1: period is to plan ahead, to try and socialize and 613 00:26:38,440 --> 00:26:41,159 Speaker 1: exercise at the same time if you can, and self 614 00:26:41,200 --> 00:26:43,960 Speaker 1: monitor and get some good feedback from something like a 615 00:26:44,000 --> 00:26:46,040 Speaker 1: smart watch, because it can really give you a great 616 00:26:46,080 --> 00:26:49,840 Speaker 1: indication of how you're heading in terms of your healthy journey, 617 00:26:49,880 --> 00:26:50,880 Speaker 1: particularly in December. 618 00:26:51,359 --> 00:26:52,120 Speaker 2: I love it all right. 619 00:26:52,200 --> 00:26:56,840 Speaker 3: My top three are avoid the deep fried foods. So 620 00:26:57,000 --> 00:26:59,919 Speaker 3: this is the stuff like the barantine ebles and this 621 00:27:00,040 --> 00:27:03,160 Speaker 3: spring rolls, and the salt and pepper squid like this 622 00:27:03,240 --> 00:27:06,720 Speaker 3: is the mass produced cannapas that are served at work 623 00:27:06,760 --> 00:27:11,840 Speaker 3: functions and general events like school events, which is not satisfying. 624 00:27:12,000 --> 00:27:16,000 Speaker 3: They offer such little nutritionally. They're ultra processed foods and 625 00:27:16,080 --> 00:27:18,280 Speaker 3: often have a server trans fats in them, particularly if 626 00:27:18,280 --> 00:27:21,160 Speaker 3: it's pastry items like pies and sausage rolls and deep 627 00:27:21,200 --> 00:27:25,320 Speaker 3: fried stuff and there's no vegetables, there's no nutritional value. 628 00:27:25,359 --> 00:27:28,119 Speaker 3: You'll feel gross eating it. But often we get somewhere 629 00:27:28,160 --> 00:27:30,000 Speaker 3: at six o'clock, you're having a couple of wines and 630 00:27:30,000 --> 00:27:33,600 Speaker 3: you're starving, and you'll eat several hundred calories of snack food. 631 00:27:33,800 --> 00:27:36,040 Speaker 2: So avoid it. Like the plague. I have no issue. 632 00:27:36,040 --> 00:27:38,320 Speaker 3: If you're going for a beautiful work dinner for this 633 00:27:38,520 --> 00:27:41,840 Speaker 3: year's celebration and you're having nice wine and a lovely meal, 634 00:27:41,920 --> 00:27:45,280 Speaker 3: go enjoy it, but just avoid the deep fried stuff 635 00:27:45,280 --> 00:27:46,560 Speaker 3: and try not even to serve it. 636 00:27:46,560 --> 00:27:47,360 Speaker 2: At home if you can. 637 00:27:47,440 --> 00:27:50,000 Speaker 3: It's so much easier to make a healthy snack plate 638 00:27:50,040 --> 00:27:53,240 Speaker 3: with some cheeses and some healthier dits and vegetables and 639 00:27:53,400 --> 00:27:56,399 Speaker 3: things like fresh rice, paper rolls or different types of 640 00:27:56,400 --> 00:28:00,240 Speaker 3: sushi or there's so many options that are better any 641 00:28:00,240 --> 00:28:01,879 Speaker 3: of that deep fried things. Because if you've been to 642 00:28:01,880 --> 00:28:04,879 Speaker 3: the supermarket land, you may have noticed that there's a 643 00:28:04,920 --> 00:28:08,280 Speaker 3: whole growing range of this cannot pay appetizers that you 644 00:28:08,280 --> 00:28:11,360 Speaker 3: can heat up in the oven. They're both supermarket branded 645 00:28:11,560 --> 00:28:14,960 Speaker 3: and private. And I bought one of the Christmas pies 646 00:28:15,000 --> 00:28:17,840 Speaker 3: that Coals had. I think it was like a truffle 647 00:28:17,960 --> 00:28:21,040 Speaker 3: chicken pie, the proportion of chicken and it was so low. 648 00:28:21,160 --> 00:28:24,280 Speaker 3: It was mostly pastry, like we all get sucked into it. 649 00:28:24,320 --> 00:28:26,359 Speaker 3: But if it's got pastry and deep fried, it's not 650 00:28:26,359 --> 00:28:28,080 Speaker 3: going to be a healthy choice. So really try and 651 00:28:28,160 --> 00:28:32,240 Speaker 3: minimize that type of food. My rule that I hold 652 00:28:32,320 --> 00:28:34,920 Speaker 3: all the time is don't go out to events starving. 653 00:28:35,480 --> 00:28:38,200 Speaker 3: So always have that veggie rich meal before you go, 654 00:28:38,320 --> 00:28:40,480 Speaker 3: because then you can make informed choices about what's on 655 00:28:40,520 --> 00:28:42,400 Speaker 3: off of but you're not so ravenous you're eating everything 656 00:28:42,440 --> 00:28:45,400 Speaker 3: on display. So if it's an evening event, come four o'clock, 657 00:28:45,480 --> 00:28:47,960 Speaker 3: make yourself some cottage cheese on crackers, or a rap 658 00:28:48,000 --> 00:28:50,880 Speaker 3: with some salmon and a big pile of cut up veggies. 659 00:28:51,000 --> 00:28:52,680 Speaker 3: You know, eat before you go, and then you're not 660 00:28:52,880 --> 00:28:56,160 Speaker 3: so terribly ravenous that you're just eating everything that's on display. 661 00:28:56,800 --> 00:28:59,240 Speaker 3: And then my third tip is the art of compensation. 662 00:28:59,800 --> 00:29:02,239 Speaker 3: There will be times in the holiday period that you 663 00:29:02,320 --> 00:29:04,840 Speaker 3: eat too much and that you eat foods that you 664 00:29:04,920 --> 00:29:07,320 Speaker 3: know probably not the best choices for whatever reason. Maybe 665 00:29:07,360 --> 00:29:09,400 Speaker 3: you didn't plan, maybe you were tired, maybe you'd had 666 00:29:09,400 --> 00:29:12,800 Speaker 3: too many champagnes, whatever the reason. But the best thing 667 00:29:12,840 --> 00:29:15,240 Speaker 3: to do is then compensate. So the next day, that's 668 00:29:15,280 --> 00:29:17,000 Speaker 3: the best time to get up and go for a run, 669 00:29:17,520 --> 00:29:19,160 Speaker 3: or make yourself a big plate of or do a 670 00:29:19,160 --> 00:29:21,360 Speaker 3: big veggie omelet for breakfast, so you're getting lots of 671 00:29:21,480 --> 00:29:26,080 Speaker 3: nutrition in so practice buffering heavier indulgent meals with lighter ones, 672 00:29:26,560 --> 00:29:28,440 Speaker 3: and that is a strategy that will serve you well 673 00:29:28,440 --> 00:29:31,000 Speaker 3: for your entire life when it comes to compensation, So 674 00:29:31,360 --> 00:29:34,640 Speaker 3: it's not about avoiding the indulgent food. It's about if 675 00:29:34,680 --> 00:29:37,240 Speaker 3: you have had indulgent food, buffering it and waiting until 676 00:29:37,240 --> 00:29:39,880 Speaker 3: you're hungry again to eat and factor in some extra movement, 677 00:29:40,280 --> 00:29:41,760 Speaker 3: and then your tummy is going to feel so much 678 00:29:41,760 --> 00:29:44,320 Speaker 3: better because there'll be so many people listening who end 679 00:29:44,400 --> 00:29:48,040 Speaker 3: up feeling bloated constipated because they're not getting their baseline nutrition. 680 00:29:48,400 --> 00:29:50,200 Speaker 3: You will just feel so much better if you keep 681 00:29:50,200 --> 00:29:52,280 Speaker 3: that fresh food going in and buffering when you have 682 00:29:52,360 --> 00:29:54,760 Speaker 3: had some heavier food and higher fat meals. 683 00:29:55,280 --> 00:29:56,080 Speaker 2: Love it all right. 684 00:29:56,160 --> 00:29:58,000 Speaker 1: Well, that brings us to the end of our very 685 00:29:58,000 --> 00:30:01,600 Speaker 1: special bonus end of Your Health and Fitness Special episode. 686 00:30:01,840 --> 00:30:03,800 Speaker 1: Thank you very much for listening, and we will be 687 00:30:03,840 --> 00:30:06,160 Speaker 1: back with our regular episodes very soon. 688 00:30:06,560 --> 00:30:07,200 Speaker 2: Have a great week.