1 00:00:01,600 --> 00:00:04,160 Speaker 1: If you've ever waited for January the first to start 2 00:00:04,200 --> 00:00:07,000 Speaker 1: your goals, only to feel flat or fall off track 3 00:00:07,080 --> 00:00:10,240 Speaker 1: a few weeks later, You're not alone. But what if 4 00:00:10,560 --> 00:00:13,720 Speaker 1: this year you didn't wait. What if you use these 5 00:00:13,800 --> 00:00:17,000 Speaker 1: next few weeks to start small, build momentum, and make 6 00:00:17,120 --> 00:00:21,920 Speaker 1: progress before the new year even begins. Hi, I'm Leanne. 7 00:00:21,600 --> 00:00:24,000 Speaker 2: Ward and I'm Cussy Burrow, and together we. 8 00:00:23,920 --> 00:00:26,759 Speaker 1: Bring you The Nutrition Couch, the weekly podcast that keeps 9 00:00:26,760 --> 00:00:28,840 Speaker 1: you up to date on everything that you need to 10 00:00:28,880 --> 00:00:31,880 Speaker 1: know in the world of nutrition. Today, we've got a 11 00:00:31,960 --> 00:00:35,720 Speaker 1: special bonus episode all about goal setting and goal tracking 12 00:00:35,760 --> 00:00:38,760 Speaker 1: for the new year, but with a twists. Instead of 13 00:00:38,800 --> 00:00:41,800 Speaker 1: waiting for January, we're showing you how to start small 14 00:00:41,920 --> 00:00:45,879 Speaker 1: now with realistic steps that focus on progress and not perfection. 15 00:00:46,400 --> 00:00:48,960 Speaker 1: And we're also sharing how to track your progress, the 16 00:00:49,040 --> 00:00:52,160 Speaker 1: goals and resolutions we've set for ourselves, and our top 17 00:00:52,280 --> 00:00:56,200 Speaker 1: healthy hacks to stay on track this December. All right, Dudy, 18 00:00:56,200 --> 00:00:58,080 Speaker 1: to kick us up today. We are going to start 19 00:00:58,120 --> 00:01:00,600 Speaker 1: with some stats because we love some stats, some evidence 20 00:01:00,640 --> 00:01:03,560 Speaker 1: on the Nutrition catch podcast. But sadly, when it comes 21 00:01:03,560 --> 00:01:07,560 Speaker 1: to New Year's resolutions, the research isn't great. It currently 22 00:01:07,600 --> 00:01:11,360 Speaker 1: shows us that about eighty percent of people abandon their 23 00:01:11,400 --> 00:01:15,240 Speaker 1: news resolutions by February. That's insane. Not by June, not 24 00:01:15,319 --> 00:01:18,480 Speaker 1: by March. By February, eighty percent of people are basically 25 00:01:18,520 --> 00:01:20,640 Speaker 1: just chopped in the town and be like Nanda, like, 26 00:01:20,680 --> 00:01:22,960 Speaker 1: it's not a great number, is it. 27 00:01:22,959 --> 00:01:26,160 Speaker 2: It's not surprising though, because it just fits. We're on holidays, 28 00:01:26,240 --> 00:01:28,399 Speaker 2: and I always laugh because people are so keen to 29 00:01:28,400 --> 00:01:30,679 Speaker 2: get on track, and all of the New Year's resolutions 30 00:01:31,160 --> 00:01:33,720 Speaker 2: information in the media comes out on January first, or 31 00:01:33,760 --> 00:01:37,640 Speaker 2: even December thirty first, and everyone's at the beach partying, drinking. 32 00:01:37,880 --> 00:01:39,280 Speaker 1: You know, it's such a big jump. 33 00:01:39,600 --> 00:01:42,120 Speaker 2: So I think you know straight away timing, and we 34 00:01:42,160 --> 00:01:44,440 Speaker 2: can talk about a lot of different tricks and tips today, 35 00:01:44,880 --> 00:01:47,560 Speaker 2: but really why we will always talk about it in January. 36 00:01:47,560 --> 00:01:49,280 Speaker 2: You might want to sort of press pause and wait 37 00:01:49,360 --> 00:01:52,200 Speaker 2: until the second or third week. But what I will 38 00:01:52,240 --> 00:01:55,960 Speaker 2: also say is there's always a reason to not start. 39 00:01:56,080 --> 00:01:59,360 Speaker 2: In my experience working with clients, there's always something on. 40 00:01:59,520 --> 00:02:03,720 Speaker 2: There's always it's another birthday, another event, another something to 41 00:02:03,760 --> 00:02:06,240 Speaker 2: get through before you start. And in modern life, sometimes 42 00:02:06,280 --> 00:02:08,200 Speaker 2: you better just to start with small steps, not that 43 00:02:08,240 --> 00:02:10,560 Speaker 2: all or nothing approach, because it doesn't have to be 44 00:02:10,560 --> 00:02:13,239 Speaker 2: one hundred percent to yield results. And I think that's 45 00:02:13,240 --> 00:02:15,480 Speaker 2: a mindset a little bit like a diet mindset, where 46 00:02:15,480 --> 00:02:18,240 Speaker 2: we're either on or we're off, and we approach news 47 00:02:18,240 --> 00:02:20,480 Speaker 2: resolutions with idea or either doing it perfectly or not 48 00:02:20,520 --> 00:02:23,120 Speaker 2: at all. And so probably one of my biggest messages 49 00:02:23,120 --> 00:02:25,360 Speaker 2: to my clients at this time of year is just 50 00:02:25,440 --> 00:02:27,880 Speaker 2: start small and try and take one actionable step every 51 00:02:27,960 --> 00:02:30,880 Speaker 2: day to move towards that goal, rather than that, oh well, 52 00:02:30,919 --> 00:02:33,080 Speaker 2: I've blown it. I've had a ber just you know, 53 00:02:33,200 --> 00:02:36,200 Speaker 2: practice making smaller changes over time, and that's what will 54 00:02:36,280 --> 00:02:38,840 Speaker 2: lead to lasting change. Whereas you know, no one can 55 00:02:38,840 --> 00:02:41,000 Speaker 2: do it one hundred percent in January because they're partying 56 00:02:41,000 --> 00:02:42,680 Speaker 2: and it's a straight a day long weekend and so 57 00:02:42,720 --> 00:02:45,040 Speaker 2: many factors. It's no wonder by the top it gets 58 00:02:45,080 --> 00:02:47,120 Speaker 2: to the end of gen people have ditched it because 59 00:02:47,120 --> 00:02:48,919 Speaker 2: they never could even start in the first place. 60 00:02:49,600 --> 00:02:51,600 Speaker 1: Yeah, And I'd argue that most people, no matter what 61 00:02:51,639 --> 00:02:53,519 Speaker 1: the time of year, couldn't do it one hundred percent anyway. 62 00:02:53,560 --> 00:02:55,280 Speaker 1: And I think that that all or nothing type of 63 00:02:55,320 --> 00:02:57,960 Speaker 1: thinking is for most people, that's kind of their biggest 64 00:02:58,000 --> 00:03:01,280 Speaker 1: barrier to actually achieving that long term success, because it's 65 00:03:01,280 --> 00:03:03,720 Speaker 1: not really about motivation, is it, Like everyone thinks, Oh, 66 00:03:03,760 --> 00:03:05,960 Speaker 1: I wait till I'm motivated. For most of us, it's 67 00:03:06,160 --> 00:03:08,560 Speaker 1: about the method. Like we set these goals that are, 68 00:03:08,680 --> 00:03:11,160 Speaker 1: as you said, far too strict. It's the wrong time, 69 00:03:11,400 --> 00:03:13,480 Speaker 1: or the goals are too vague, they're too big, they're 70 00:03:13,520 --> 00:03:16,040 Speaker 1: too focused on the outcome, like I want to lose 71 00:03:16,040 --> 00:03:18,120 Speaker 1: five kilos, I want to lose ten kilos. It's not 72 00:03:18,160 --> 00:03:20,200 Speaker 1: focused on the habit, like, all right, how are you 73 00:03:20,280 --> 00:03:22,120 Speaker 1: going to do that? Are you going to meal prep 74 00:03:22,160 --> 00:03:24,119 Speaker 1: most of your meals? Are you going to eat out less? 75 00:03:24,120 --> 00:03:25,720 Speaker 1: Are you going to drink less alcohol? A? You're going 76 00:03:25,760 --> 00:03:28,680 Speaker 1: to move your body more? So I think sometimes focusing 77 00:03:28,680 --> 00:03:32,200 Speaker 1: on the habit and not the overarching outcome can sometimes 78 00:03:32,240 --> 00:03:34,800 Speaker 1: be really important as well. But I always say to 79 00:03:34,840 --> 00:03:37,880 Speaker 1: my clients, why not now? Like literally, why not now? 80 00:03:38,080 --> 00:03:40,600 Speaker 1: Why not in November? Why not in December? Why are 81 00:03:40,600 --> 00:03:42,720 Speaker 1: we all waiting till the first or the second of 82 00:03:42,800 --> 00:03:46,160 Speaker 1: January when you can actually make so much progress through December. 83 00:03:46,320 --> 00:03:49,200 Speaker 1: But the reality is most people are wildly off track. 84 00:03:49,520 --> 00:03:51,960 Speaker 1: Probably the goal is to say, lose five ten kilos 85 00:03:51,960 --> 00:03:53,960 Speaker 1: in January, they put on an extra one or two 86 00:03:54,120 --> 00:03:56,640 Speaker 1: in December, and then they've got to work even harder 87 00:03:56,680 --> 00:03:59,480 Speaker 1: in January. So I think why not now, because most 88 00:03:59,520 --> 00:04:01,440 Speaker 1: of us feel far too overwhelmed by the time it 89 00:04:01,440 --> 00:04:03,560 Speaker 1: gets to Genuary anyway, And as you said, if you 90 00:04:03,600 --> 00:04:06,800 Speaker 1: can work slowly towards one or two important things in bed, 91 00:04:06,840 --> 00:04:09,880 Speaker 1: those really great habits now, it's only going to be 92 00:04:09,920 --> 00:04:11,960 Speaker 1: that little bit easier when it gets to genuinely not 93 00:04:12,040 --> 00:04:14,800 Speaker 1: feel as overwhelming if you're already kind of you know, 94 00:04:15,240 --> 00:04:17,599 Speaker 1: put the wheels in motion. True. 95 00:04:17,640 --> 00:04:19,440 Speaker 2: And I think one of the other things that people 96 00:04:19,520 --> 00:04:21,960 Speaker 2: do is they're always thinking about the things that they 97 00:04:22,000 --> 00:04:25,080 Speaker 2: shouldn't be doing. So a new year's resolution might be 98 00:04:25,240 --> 00:04:28,440 Speaker 2: to lose weight, but eat less chocolate, drink less alcohol, 99 00:04:28,880 --> 00:04:30,880 Speaker 2: and in general they're not very attractive things to be 100 00:04:30,920 --> 00:04:32,760 Speaker 2: doing because people do want to have a drink and 101 00:04:32,800 --> 00:04:35,200 Speaker 2: have more tasty food. So is it any wonder we 102 00:04:35,240 --> 00:04:37,960 Speaker 2: don't achieve them. Whereas if you focus on adding things 103 00:04:37,960 --> 00:04:41,040 Speaker 2: into your diet that you look forward to or positive 104 00:04:41,200 --> 00:04:43,320 Speaker 2: So for example, I'm going to make sure I catch 105 00:04:43,360 --> 00:04:45,640 Speaker 2: up with a friend once a week for walking and 106 00:04:45,720 --> 00:04:48,640 Speaker 2: incorporate the exercise with something you like, or what are 107 00:04:48,680 --> 00:04:50,800 Speaker 2: the foods I'm going to eat more of rather than 108 00:04:50,880 --> 00:04:54,760 Speaker 2: less of straight away. That opens neural pathways according to 109 00:04:54,800 --> 00:04:58,240 Speaker 2: the broaden and build theory of psychology and positive thinking, 110 00:04:58,320 --> 00:05:00,920 Speaker 2: so you're looking them for opportunities. So rather than saying 111 00:05:01,160 --> 00:05:03,520 Speaker 2: I need to eat less I don't know, fatty food, 112 00:05:04,000 --> 00:05:05,880 Speaker 2: it might be I need to eat more salad. So 113 00:05:05,920 --> 00:05:07,960 Speaker 2: my first news resolution is that I'm going to try 114 00:05:07,960 --> 00:05:10,479 Speaker 2: and eat salad every day and hence how can I 115 00:05:10,520 --> 00:05:13,920 Speaker 2: make beautiful, delicious salads through January? So straight away that 116 00:05:13,920 --> 00:05:16,279 Speaker 2: that helps you to feel like, you know, invigorated and 117 00:05:16,360 --> 00:05:18,760 Speaker 2: excited about the goal, rather than oh, I can't have 118 00:05:18,760 --> 00:05:21,279 Speaker 2: any alcohol. So I think reframing them to the positive 119 00:05:21,320 --> 00:05:23,719 Speaker 2: things you want to add in to your lifestyle rather 120 00:05:23,760 --> 00:05:25,960 Speaker 2: than things that you want to do less of, because 121 00:05:26,000 --> 00:05:28,000 Speaker 2: if you have more of the positive things going in, 122 00:05:28,520 --> 00:05:31,799 Speaker 2: naturally you will have less space for the negative things anyway. 123 00:05:32,040 --> 00:05:35,320 Speaker 2: But it's that focus on the positive will make a 124 00:05:35,320 --> 00:05:37,640 Speaker 2: big difference too. So I want you to write a list, 125 00:05:37,680 --> 00:05:40,280 Speaker 2: say from today after listening to the episode, of all 126 00:05:40,279 --> 00:05:42,160 Speaker 2: the things that you would like to add into your 127 00:05:42,240 --> 00:05:45,760 Speaker 2: diet to improve it, and naturally that will overall help 128 00:05:45,800 --> 00:05:47,880 Speaker 2: the profile of the diet to be more conducive to 129 00:05:47,880 --> 00:05:48,960 Speaker 2: weight control and health. 130 00:05:49,640 --> 00:05:51,200 Speaker 1: I love that, and it's so much easier to get 131 00:05:51,240 --> 00:05:53,960 Speaker 1: wins on the board when you're thinking positively like that, 132 00:05:54,040 --> 00:05:56,039 Speaker 1: like what can I add in versus what do I 133 00:05:56,080 --> 00:05:58,520 Speaker 1: have to take out? Whereas most people in January, I 134 00:05:58,600 --> 00:06:01,240 Speaker 1: can't have any sugar, I can't of takeaway. I must 135 00:06:01,320 --> 00:06:03,840 Speaker 1: go to the gym every single day, and it just becomes, 136 00:06:03,880 --> 00:06:06,440 Speaker 1: as you said, it becomes more about this punish rather 137 00:06:06,480 --> 00:06:09,320 Speaker 1: than this reward. So it's much easier when we're trying 138 00:06:09,320 --> 00:06:11,440 Speaker 1: to get winds on the board because those small winds 139 00:06:11,480 --> 00:06:15,680 Speaker 1: consistently create the motivation, and people look for the motivation 140 00:06:15,800 --> 00:06:18,560 Speaker 1: to start, but the motivation comes after you get a 141 00:06:18,560 --> 00:06:20,960 Speaker 1: bit of momentum, after you get a few small winds 142 00:06:20,960 --> 00:06:23,039 Speaker 1: on the board. So I have one hundred percent agree 143 00:06:23,040 --> 00:06:25,120 Speaker 1: with that, and it's so much easier to do, particularly 144 00:06:25,200 --> 00:06:27,280 Speaker 1: in Australia where it's so hot this time of year, 145 00:06:27,440 --> 00:06:29,920 Speaker 1: it's actually easy to add in you know, a little 146 00:06:29,920 --> 00:06:31,720 Speaker 1: bit of exercise in an air con gym, where it's 147 00:06:31,720 --> 00:06:34,400 Speaker 1: easy to add in some beautiful fresh summer salads or 148 00:06:34,600 --> 00:06:36,800 Speaker 1: even so many people don't even eat enough fruit, and 149 00:06:36,839 --> 00:06:38,760 Speaker 1: that is so much better than a lot of these 150 00:06:38,839 --> 00:06:41,719 Speaker 1: ultra process snacks that we're leaning towards. It's just actually 151 00:06:41,880 --> 00:06:43,719 Speaker 1: trying to add in a bit more summer fruit like 152 00:06:43,839 --> 00:06:46,560 Speaker 1: mangoes and berries at this time of year are beautiful. 153 00:06:46,600 --> 00:06:48,800 Speaker 1: It's you know, cherries are coming out in season. It's 154 00:06:48,839 --> 00:06:52,159 Speaker 1: so much beautiful produce available. Just aiming to add in 155 00:06:52,200 --> 00:06:54,120 Speaker 1: more fresh food at this time of year could be 156 00:06:54,160 --> 00:06:56,000 Speaker 1: such a massive wind for so many people. 157 00:06:56,560 --> 00:06:59,679 Speaker 2: True, and some other positive things I think are factoring 158 00:06:59,680 --> 00:07:02,280 Speaker 2: in one special meal a week. So rather than saying 159 00:07:02,320 --> 00:07:04,080 Speaker 2: I shouldn't be eating this, I shouldn't be having that 160 00:07:04,520 --> 00:07:06,600 Speaker 2: focused on the lighter meals in the week, which might 161 00:07:06,640 --> 00:07:09,520 Speaker 2: be more lean protein, more salads, more vegetables, more fish. 162 00:07:09,720 --> 00:07:11,120 Speaker 2: But then once a week, I want you to have 163 00:07:11,120 --> 00:07:12,880 Speaker 2: a special meal that you might look forward to making 164 00:07:12,880 --> 00:07:16,120 Speaker 2: for the family, a beautiful pasta or a pizza or 165 00:07:16,400 --> 00:07:18,760 Speaker 2: something going out to a nice restaurant meal, because then 166 00:07:19,080 --> 00:07:21,200 Speaker 2: the balance is in the right proportion. It's not about 167 00:07:21,240 --> 00:07:23,920 Speaker 2: not eating the more dense food, It's about having it 168 00:07:23,960 --> 00:07:26,520 Speaker 2: at a certain time and enjoying it and then focusing 169 00:07:26,600 --> 00:07:29,080 Speaker 2: on the lighter options the rest of the week. Other 170 00:07:29,160 --> 00:07:32,320 Speaker 2: ones are you know, something anything novel. People like to 171 00:07:32,440 --> 00:07:34,880 Speaker 2: try new things, so a new recipe once a week. 172 00:07:35,320 --> 00:07:38,720 Speaker 2: I think looking for ways to enjoy low calorie drinks. 173 00:07:38,840 --> 00:07:41,880 Speaker 2: Maybe you'll try some lower calorie alcohol drinks or some 174 00:07:42,200 --> 00:07:45,000 Speaker 2: iced teas, or make yourself some special breakfast smoothies or 175 00:07:45,040 --> 00:07:47,120 Speaker 2: shakes at this time of year, so the more you 176 00:07:47,120 --> 00:07:50,000 Speaker 2: can get excited about the food that you're enjoying and having, 177 00:07:50,000 --> 00:07:52,280 Speaker 2: the easier it will be to keep on track. And 178 00:07:52,440 --> 00:07:56,080 Speaker 2: I think it's it's also looking at how can you 179 00:07:56,120 --> 00:07:58,840 Speaker 2: create some systems in your life. This is the time 180 00:07:58,880 --> 00:08:00,800 Speaker 2: of year that we can really think, right, how do 181 00:08:00,880 --> 00:08:03,040 Speaker 2: I make it easier to eat well? Do I need 182 00:08:03,080 --> 00:08:05,480 Speaker 2: to order some online groceries each week? Do I need 183 00:08:05,520 --> 00:08:08,320 Speaker 2: to have a fresh food delivery? Is this the time 184 00:08:08,360 --> 00:08:11,080 Speaker 2: that I schedule some new and exciting exercise sessions or 185 00:08:11,280 --> 00:08:13,240 Speaker 2: make a regular walking date with a friend. So I'm 186 00:08:13,240 --> 00:08:15,840 Speaker 2: doing that each week. So take a step back from 187 00:08:15,960 --> 00:08:18,360 Speaker 2: life and think, right, what changes do I need? But 188 00:08:18,400 --> 00:08:21,480 Speaker 2: how can I incorporate them into the foundation? Otherwise you 189 00:08:21,520 --> 00:08:24,520 Speaker 2: just start with another cycle and another short term plan, and 190 00:08:24,560 --> 00:08:27,000 Speaker 2: inevitably come like we've described, the end of January or 191 00:08:27,040 --> 00:08:30,480 Speaker 2: even February, it's already off the rails. And I find 192 00:08:30,640 --> 00:08:33,319 Speaker 2: working with a lot of mums and being amom myself, 193 00:08:33,840 --> 00:08:37,000 Speaker 2: that we tend just naturally as women to write off 194 00:08:37,120 --> 00:08:40,520 Speaker 2: our needs through the holiday periods with kids, and then 195 00:08:40,600 --> 00:08:42,839 Speaker 2: everything happens in February. We wait to get the kids 196 00:08:42,880 --> 00:08:45,240 Speaker 2: back to school, and then it's time for you, and 197 00:08:45,240 --> 00:08:47,360 Speaker 2: then you've got eight weeks or until the next holiday 198 00:08:47,480 --> 00:08:49,920 Speaker 2: till Easter. But of course then no one ever gets 199 00:08:49,960 --> 00:08:52,680 Speaker 2: any momentum because we lose, you know, three four months 200 00:08:52,720 --> 00:08:55,960 Speaker 2: a year for kids holidays where we're sort of enjoying ourselves, 201 00:08:56,000 --> 00:08:58,000 Speaker 2: eating out with the kids and their needs and not 202 00:08:58,000 --> 00:09:00,880 Speaker 2: worrying about ourselves. So for any of them listening, I 203 00:09:00,880 --> 00:09:03,960 Speaker 2: would take this as a suggestion to just try and 204 00:09:04,000 --> 00:09:07,600 Speaker 2: prioritize your health one aspect of it each day, even 205 00:09:07,640 --> 00:09:10,160 Speaker 2: when the kids are on holidays, whether that's taking an 206 00:09:10,160 --> 00:09:12,120 Speaker 2: hour in the morning to go for a walk and 207 00:09:12,200 --> 00:09:14,040 Speaker 2: you know the kids can be left to their own devices, 208 00:09:14,120 --> 00:09:16,199 Speaker 2: or if you've got older kids. Sometimes my boys will 209 00:09:16,200 --> 00:09:17,920 Speaker 2: actually come with me in the holidays if they know 210 00:09:17,960 --> 00:09:20,800 Speaker 2: they can get a breakfast out, but actually scheduling and 211 00:09:20,840 --> 00:09:23,920 Speaker 2: taking that time, because ultimately, if you are riding off 212 00:09:23,920 --> 00:09:26,160 Speaker 2: three or four months a year on holidays, you will 213 00:09:26,160 --> 00:09:28,280 Speaker 2: not make progress with your own health goals. So it's 214 00:09:28,320 --> 00:09:30,600 Speaker 2: a reminder to really try and pull that time out. 215 00:09:30,760 --> 00:09:32,560 Speaker 2: And I know it can be hard, but you know, 216 00:09:32,840 --> 00:09:35,400 Speaker 2: in some cases lean half an hour, you should be 217 00:09:35,440 --> 00:09:37,040 Speaker 2: able to find half an hour where you can leave 218 00:09:37,080 --> 00:09:39,679 Speaker 2: the kids with someone or take them with you and 219 00:09:39,760 --> 00:09:42,120 Speaker 2: go and do some exercise each day, even when it's 220 00:09:42,120 --> 00:09:45,440 Speaker 2: the holidays. Otherwise, as I said it, then February starts, 221 00:09:45,480 --> 00:09:47,720 Speaker 2: everything's chao or they can you never make any progress. 222 00:09:47,800 --> 00:09:49,720 Speaker 2: So it all comes back to that what can you 223 00:09:49,760 --> 00:09:52,760 Speaker 2: start and do now rather than constantly waiting for a 224 00:09:52,760 --> 00:09:55,880 Speaker 2: better opportunity which never inevitably comes with busy life. 225 00:09:56,640 --> 00:09:58,559 Speaker 1: I love that and imagine if we set New year 226 00:09:58,559 --> 00:10:01,480 Speaker 1: resolutions around I want to put myself first, or I 227 00:10:01,480 --> 00:10:03,720 Speaker 1: want to put my health first and stop pushing it 228 00:10:03,760 --> 00:10:06,040 Speaker 1: to the side like I always do. Imagine the type 229 00:10:06,040 --> 00:10:08,480 Speaker 1: of small winds and the momentum that you get in 230 00:10:08,559 --> 00:10:11,760 Speaker 1: terms of making that your broader overarching goal rather than 231 00:10:11,880 --> 00:10:14,320 Speaker 1: being a weight focus. And I guess that leads us 232 00:10:14,320 --> 00:10:16,360 Speaker 1: really nicely into our next section where we have to 233 00:10:16,400 --> 00:10:20,040 Speaker 1: talk about some of the boring parts about nutrition that 234 00:10:20,080 --> 00:10:24,200 Speaker 1: we know work right, and that is around setting measurable 235 00:10:24,280 --> 00:10:27,800 Speaker 1: and achievable goals, because we've talked about these big, vague 236 00:10:27,800 --> 00:10:30,400 Speaker 1: goals that are really focused on the outcome and that 237 00:10:30,400 --> 00:10:33,440 Speaker 1: don't really work. So there is a wonderful framework with 238 00:10:33,520 --> 00:10:36,040 Speaker 1: a ton of research behind it. But it's a little 239 00:10:36,040 --> 00:10:38,000 Speaker 1: bit boring, isn't it? And I guess we're allowed to 240 00:10:38,000 --> 00:10:38,320 Speaker 1: say that. 241 00:10:39,120 --> 00:10:42,280 Speaker 2: Ah, it is, but it's also not because I think 242 00:10:42,320 --> 00:10:45,360 Speaker 2: that again, it's about making it a little bit exciting. 243 00:10:46,240 --> 00:10:48,800 Speaker 2: And we've covered it sort of briefly in terms of 244 00:10:48,840 --> 00:10:51,920 Speaker 2: the specific. So I think the first mistake that I 245 00:10:52,320 --> 00:10:55,720 Speaker 2: see clients make when it comes to goal setting is 246 00:10:55,800 --> 00:10:59,800 Speaker 2: making very broad general statements like I want to get fittered, next, 247 00:11:00,600 --> 00:11:03,120 Speaker 2: I want to be leaner, I want to lose weight. Well, 248 00:11:03,480 --> 00:11:07,360 Speaker 2: even within those three simple goals, they're quite complicated. How 249 00:11:07,440 --> 00:11:09,080 Speaker 2: much fitter do you want to be? How are you 250 00:11:09,120 --> 00:11:11,920 Speaker 2: going to get fitter? Do you currently have an exercise regime? 251 00:11:11,960 --> 00:11:13,920 Speaker 2: What does that look like? Or I want to lose 252 00:11:13,920 --> 00:11:16,959 Speaker 2: weight how much in what time frame? Is that realistic? 253 00:11:17,080 --> 00:11:19,280 Speaker 2: So I think, first of all, don't start with too 254 00:11:19,360 --> 00:11:22,880 Speaker 2: many And if you are guilty of not fulfilling New 255 00:11:22,960 --> 00:11:25,560 Speaker 2: Year's resolutions in the past and you haven't had success, 256 00:11:26,040 --> 00:11:28,040 Speaker 2: I would be inclined to say just start with one 257 00:11:28,080 --> 00:11:30,800 Speaker 2: small step and even approach the year and say I 258 00:11:30,840 --> 00:11:32,560 Speaker 2: want to be healthier this time next year, I want 259 00:11:32,600 --> 00:11:36,960 Speaker 2: to be healthier, fitter, leaner. Each month, try one new goal, 260 00:11:37,120 --> 00:11:39,040 Speaker 2: but don't start all at once. It's just too much 261 00:11:39,080 --> 00:11:41,000 Speaker 2: in a very very busy world unless you can go 262 00:11:41,200 --> 00:11:42,960 Speaker 2: and have a complete break from work in the family 263 00:11:43,000 --> 00:11:45,040 Speaker 2: and have a complete life overhaul, which not many of 264 00:11:45,120 --> 00:11:48,480 Speaker 2: us can. So I think start with one very small goal, 265 00:11:48,520 --> 00:11:50,960 Speaker 2: and even I want to lose weight is too broad, 266 00:11:51,440 --> 00:11:53,560 Speaker 2: so we need it to be specific. I want to 267 00:11:53,600 --> 00:11:57,680 Speaker 2: lose how much weight in what time frame? And as 268 00:11:57,679 --> 00:12:00,360 Speaker 2: a reference for our listeners, for someone who wants to 269 00:12:00,360 --> 00:12:03,040 Speaker 2: lose three to five kilos, you'll need at least a month, 270 00:12:03,040 --> 00:12:05,360 Speaker 2: if not closer to six eight weeks. If you want 271 00:12:05,400 --> 00:12:07,960 Speaker 2: to lose ten kilos, you'll need at least twelve weeks 272 00:12:08,000 --> 00:12:10,000 Speaker 2: if not a little bit longer, particularly if you've got 273 00:12:10,080 --> 00:12:12,720 Speaker 2: upwards of eighty ninety kilos where you may have some 274 00:12:12,760 --> 00:12:16,240 Speaker 2: hormone issues. And if you want a whole overhaul and 275 00:12:16,280 --> 00:12:18,440 Speaker 2: want to lose twenty to thirty kilos or need to 276 00:12:18,480 --> 00:12:21,320 Speaker 2: lose twenty to thirty kilos, anyone listening over ninety one 277 00:12:21,360 --> 00:12:24,400 Speaker 2: hundred kilos. You need to give it the year. That 278 00:12:24,559 --> 00:12:28,040 Speaker 2: is how long it takes. Even if you dedicate full 279 00:12:28,080 --> 00:12:31,520 Speaker 2: time to losing weight, it wouldn't be significantly greater than that. 280 00:12:31,920 --> 00:12:34,199 Speaker 2: My best clients might lose twenty and six months, but 281 00:12:34,240 --> 00:12:36,800 Speaker 2: they've often got a lot more to lose. You know, 282 00:12:36,840 --> 00:12:39,000 Speaker 2: they might be coming in at one twenty kilos, whereas 283 00:12:39,000 --> 00:12:43,080 Speaker 2: people who are eighty kilos or ninety kilos. It'll take 284 00:12:43,120 --> 00:12:45,120 Speaker 2: a fair whack of time to lose twenty because the 285 00:12:45,120 --> 00:12:47,040 Speaker 2: body doesn't like to lose weight, doesn't end like it 286 00:12:47,080 --> 00:12:49,880 Speaker 2: really has to work quite hard. So be very clear 287 00:12:50,240 --> 00:12:52,360 Speaker 2: in what you're working on and when, and also give 288 00:12:52,400 --> 00:12:55,079 Speaker 2: yourself that time. So you're just tapping away each time, 289 00:12:55,800 --> 00:12:57,600 Speaker 2: and you need to be able to measure it. So 290 00:12:57,720 --> 00:13:00,320 Speaker 2: whether that is weight loss, you need to be doing 291 00:13:00,360 --> 00:13:02,480 Speaker 2: body measurements. You need to check it on the scales. 292 00:13:02,840 --> 00:13:06,520 Speaker 2: Sometimes I have clients who'll say they don't want to weigh, 293 00:13:06,559 --> 00:13:08,600 Speaker 2: but I need some measure of outcome otherwise we don't 294 00:13:08,600 --> 00:13:10,720 Speaker 2: know if it's working or not. So even if it 295 00:13:10,760 --> 00:13:13,240 Speaker 2: is just body measurements, you know, it's not about just 296 00:13:13,280 --> 00:13:15,360 Speaker 2: feeling better. That's too subjective. It has to be an 297 00:13:15,400 --> 00:13:18,920 Speaker 2: objective measure. Again, if it's getting fishier, what are you measuring? 298 00:13:18,920 --> 00:13:20,839 Speaker 2: Are you measuring heart rate? Are you measuring how far 299 00:13:20,920 --> 00:13:23,000 Speaker 2: you can run? You know, you want to have something 300 00:13:23,120 --> 00:13:25,880 Speaker 2: very very specific on it. It has to be something 301 00:13:25,880 --> 00:13:28,040 Speaker 2: that you can actually achieve, which is why those weight 302 00:13:28,080 --> 00:13:31,079 Speaker 2: loss guidelines are relevant because often you know, we want 303 00:13:31,080 --> 00:13:32,720 Speaker 2: to achieve a weight we were when we were fifteen. 304 00:13:32,760 --> 00:13:35,400 Speaker 2: It's not probably not going to happen. It has to 305 00:13:35,400 --> 00:13:37,800 Speaker 2: be something that's relevant to you. But I also think 306 00:13:37,880 --> 00:13:39,520 Speaker 2: when I talk about relevance, I think it has to 307 00:13:39,600 --> 00:13:43,840 Speaker 2: be something that is meaningful and important to you, because 308 00:13:43,920 --> 00:13:46,400 Speaker 2: otherwise it gets it's not that important. And I always 309 00:13:46,440 --> 00:13:48,840 Speaker 2: know that when I talk to clients and they'll say 310 00:13:48,880 --> 00:13:50,640 Speaker 2: to me, oh, I had a blow out on the weekend, 311 00:13:51,160 --> 00:13:52,760 Speaker 2: or I went away for the weekend and I just 312 00:13:52,920 --> 00:13:54,920 Speaker 2: ate what I wanted, and it just tells me it's 313 00:13:55,040 --> 00:13:58,040 Speaker 2: not that important to them, which is not a big 314 00:13:58,080 --> 00:14:00,760 Speaker 2: deal unless they're upset it's not working because if it 315 00:14:00,960 --> 00:14:03,680 Speaker 2: was important to you, you would plan around it. And 316 00:14:03,760 --> 00:14:05,839 Speaker 2: I know that as a dietician, our food is probably 317 00:14:05,880 --> 00:14:08,920 Speaker 2: the most important thing to us. It's our underpinnings of 318 00:14:08,920 --> 00:14:10,960 Speaker 2: our whole career and our work and our purpose and 319 00:14:10,960 --> 00:14:13,400 Speaker 2: our passion. I never not know what I'm going to eat. 320 00:14:13,440 --> 00:14:17,120 Speaker 2: Always tape supplies everywhere. So it's not actually hard. It's 321 00:14:17,120 --> 00:14:19,080 Speaker 2: how important it is to you. And the more important 322 00:14:19,120 --> 00:14:20,960 Speaker 2: it is and the more you keep it a focal point, 323 00:14:21,360 --> 00:14:23,840 Speaker 2: the more likely it is to be successful. But also 324 00:14:23,920 --> 00:14:25,680 Speaker 2: that you will keep at it and get the results 325 00:14:25,760 --> 00:14:28,160 Speaker 2: you want. And it has to be time dependent, because 326 00:14:28,160 --> 00:14:29,680 Speaker 2: again otherwise you'll get to the end of the year 327 00:14:29,720 --> 00:14:31,320 Speaker 2: and you'll say, oh, I'm still the same weight, if 328 00:14:31,320 --> 00:14:34,360 Speaker 2: not more. So give yourself a time. So you might 329 00:14:34,440 --> 00:14:37,240 Speaker 2: simply say by starting in January, particularly if your weight 330 00:14:37,280 --> 00:14:39,680 Speaker 2: loss goal is greater, if you want to lose ten 331 00:14:39,680 --> 00:14:42,680 Speaker 2: to twenty kilos, it's too far, just start on the 332 00:14:42,680 --> 00:14:45,760 Speaker 2: first two to three kilos, so making sure that you 333 00:14:45,800 --> 00:14:48,640 Speaker 2: can actually achieve it. Or if it's running a marathon 334 00:14:48,720 --> 00:14:51,760 Speaker 2: or running a half marathon, or joining the gym, just start, 335 00:14:52,120 --> 00:14:54,400 Speaker 2: make an appointment to the gym, go and just start 336 00:14:54,400 --> 00:14:56,520 Speaker 2: going once a week and it will build. But as 337 00:14:56,560 --> 00:14:59,760 Speaker 2: we've spoken about many times on the podcast, the key 338 00:14:59,880 --> 00:15:02,840 Speaker 2: is action and very small steps. And you know, no 339 00:15:02,840 --> 00:15:05,040 Speaker 2: matter what I'm doing, I always start, like if I'm 340 00:15:05,040 --> 00:15:07,000 Speaker 2: writing and I'm really struggling. I'll just say you've got 341 00:15:07,040 --> 00:15:08,840 Speaker 2: to do one thousand and two thousand words a day, 342 00:15:09,120 --> 00:15:10,880 Speaker 2: and I'll make myself do it. I don't want to, 343 00:15:11,440 --> 00:15:13,760 Speaker 2: but you just have to always start. And I think 344 00:15:13,800 --> 00:15:16,720 Speaker 2: Carolyn Craswell, the CEO of Carmens, told me that one time. 345 00:15:16,920 --> 00:15:19,760 Speaker 2: She's very smart, and she said that when she was 346 00:15:19,800 --> 00:15:23,160 Speaker 2: building her business and juggling many different things, she would 347 00:15:23,200 --> 00:15:25,400 Speaker 2: just try and do something on each of the goals 348 00:15:25,440 --> 00:15:29,680 Speaker 2: each day. Something small and email, a correspondence, a check in, 349 00:15:29,720 --> 00:15:31,920 Speaker 2: and that's relevant for your goals. Have I done something 350 00:15:31,920 --> 00:15:34,400 Speaker 2: today that is taking me closer to where I want 351 00:15:34,400 --> 00:15:36,600 Speaker 2: to be? You know, I've got twenty minutes. Actually I 352 00:15:36,680 --> 00:15:38,160 Speaker 2: will go for that run, or I will go to 353 00:15:38,200 --> 00:15:40,280 Speaker 2: the shop and get some extra salad. I will take 354 00:15:40,320 --> 00:15:43,720 Speaker 2: one step closer. And these little daily steps add up. 355 00:15:43,760 --> 00:15:46,560 Speaker 2: It's not about those big things where you're committed fully 356 00:15:46,560 --> 00:15:48,480 Speaker 2: for two or three days. It's just little steps and 357 00:15:48,480 --> 00:15:51,000 Speaker 2: that will work very well through January, when perhaps you 358 00:15:51,040 --> 00:15:54,120 Speaker 2: are traveling, you are with the kids, and simple things 359 00:15:54,160 --> 00:15:56,680 Speaker 2: like being able to exercise no matter what, getting to 360 00:15:56,680 --> 00:15:59,600 Speaker 2: the supermarket and getting the snacks you need, prepping one 361 00:15:59,680 --> 00:16:02,360 Speaker 2: healthy a week, These are all small, achievable things no 362 00:16:02,440 --> 00:16:04,800 Speaker 2: matter how busy you are, and they are strategies that 363 00:16:04,800 --> 00:16:07,200 Speaker 2: will work well for your entire life even if you 364 00:16:07,280 --> 00:16:08,720 Speaker 2: really kick start and commit to them. 365 00:16:08,720 --> 00:16:12,080 Speaker 1: Now, yeah, one hundred percent. And basically what Susie's referencing 366 00:16:12,160 --> 00:16:15,240 Speaker 1: is the framework that we know is called the smart framework. 367 00:16:15,280 --> 00:16:17,560 Speaker 1: So it's what I mentioned was that little bit boring, 368 00:16:17,600 --> 00:16:20,080 Speaker 1: but it is super important to really make sure that 369 00:16:20,120 --> 00:16:22,640 Speaker 1: you're achieving these goals is within this what we call 370 00:16:22,720 --> 00:16:28,520 Speaker 1: smart framework, which is an acronym for specific, measurable, achievable, relevant, 371 00:16:28,560 --> 00:16:31,440 Speaker 1: and time friendly goals. Because it's all well and good 372 00:16:31,440 --> 00:16:33,760 Speaker 1: to say I want to get fit and then you say, 373 00:16:33,800 --> 00:16:35,320 Speaker 1: well how fit, and they go, I want to do 374 00:16:35,360 --> 00:16:38,120 Speaker 1: ten thousand steps. It's like cool every day, Like what 375 00:16:38,200 --> 00:16:39,960 Speaker 1: if you come down with the flu and you're in 376 00:16:40,000 --> 00:16:42,000 Speaker 1: bed for three days, Like the goal goes out the 377 00:16:42,040 --> 00:16:43,800 Speaker 1: window and you're like, oh, well, too bad, I didn't 378 00:16:43,800 --> 00:16:46,200 Speaker 1: achieve it. And that's why it's so important if you 379 00:16:46,280 --> 00:16:50,160 Speaker 1: use that smart framework that specific could be ten thousand steps, 380 00:16:50,320 --> 00:16:53,360 Speaker 1: measurable might be looking at your garment to check that 381 00:16:53,400 --> 00:16:56,520 Speaker 1: you've ticked that off each day. Achievable. That's the part 382 00:16:56,560 --> 00:16:58,880 Speaker 1: that most people don't get like Susie said, they go, oh, 383 00:16:58,920 --> 00:17:01,320 Speaker 1: I want to lose ten kilo in January. It's like, well, 384 00:17:01,360 --> 00:17:03,040 Speaker 1: if it took it an entire year to put on 385 00:17:03,120 --> 00:17:05,040 Speaker 1: ten kilos, it's not going to come off in four 386 00:17:05,040 --> 00:17:08,480 Speaker 1: weeks time. So the achievable part of that smart goal 387 00:17:08,640 --> 00:17:10,879 Speaker 1: is the part that most people miss. And if your 388 00:17:10,920 --> 00:17:13,480 Speaker 1: goal is to do ten thousand steps a day, make 389 00:17:13,520 --> 00:17:15,600 Speaker 1: it across the week. So if some days you're at 390 00:17:15,640 --> 00:17:17,320 Speaker 1: six thousand, other days you can be at, you know, 391 00:17:17,359 --> 00:17:19,760 Speaker 1: fourteen thousand and it evens out. Or even if you 392 00:17:19,760 --> 00:17:22,040 Speaker 1: say I want to do ten thousand steps four days 393 00:17:22,040 --> 00:17:24,080 Speaker 1: of the week, like if your current average is three 394 00:17:24,080 --> 00:17:27,280 Speaker 1: thousand steps a day, getting to ten thousand every single 395 00:17:27,400 --> 00:17:30,879 Speaker 1: day probably isn't very achievable if we're being honest. 396 00:17:31,440 --> 00:17:34,240 Speaker 2: The other key thing I find works really well with 397 00:17:34,359 --> 00:17:37,840 Speaker 2: goals and tracking clients is having a set time each 398 00:17:37,920 --> 00:17:40,720 Speaker 2: day that you're kind of working on it. Because when 399 00:17:40,760 --> 00:17:43,679 Speaker 2: we're really motivated, we spend all this time writing the 400 00:17:43,720 --> 00:17:46,360 Speaker 2: goals down, which is important. You know, writing and monitoring 401 00:17:46,400 --> 00:17:48,080 Speaker 2: is incredibly important, and we're going to talk about that 402 00:17:48,119 --> 00:17:50,639 Speaker 2: in a minute. But I think the key thing for 403 00:17:50,720 --> 00:17:53,159 Speaker 2: me and that is to allocate a key time in 404 00:17:53,200 --> 00:17:55,720 Speaker 2: your day because busy women and I know you, you're 405 00:17:55,760 --> 00:17:57,560 Speaker 2: up at the cracker door and you've got little girls. 406 00:17:57,560 --> 00:17:59,240 Speaker 2: You've got to get them out the door. Then you're 407 00:17:59,240 --> 00:18:02,120 Speaker 2: straight into work. Then you're rushing around juggling a million 408 00:18:02,160 --> 00:18:04,080 Speaker 2: different things, and it's pick up time, then it's dinner. 409 00:18:04,400 --> 00:18:06,400 Speaker 2: It just we all get caught up in the whirlwind 410 00:18:06,400 --> 00:18:08,760 Speaker 2: of life. Like I often will say to clients and 411 00:18:08,840 --> 00:18:11,879 Speaker 2: my friends, every day is like going to war, Like 412 00:18:11,920 --> 00:18:13,480 Speaker 2: you just don't know what's going to happen. You know 413 00:18:13,560 --> 00:18:15,800 Speaker 2: someone's going to weed their pants, You're going to drop 414 00:18:15,840 --> 00:18:18,000 Speaker 2: the lunch box. Like it's just no matter the best 415 00:18:18,000 --> 00:18:20,640 Speaker 2: of intention, it never goes to plan. It was stop 416 00:18:20,720 --> 00:18:22,520 Speaker 2: at the petrol station and there's no petrol left in 417 00:18:22,560 --> 00:18:25,760 Speaker 2: the bowser Like, it's just always something. And so if 418 00:18:25,760 --> 00:18:29,160 Speaker 2: you can have that grounding point that brings you back 419 00:18:29,160 --> 00:18:31,720 Speaker 2: to your goals each day, that to me is key. 420 00:18:31,760 --> 00:18:35,600 Speaker 2: Otherwise you're always in the whirlwind. So the times that resonate, 421 00:18:35,680 --> 00:18:38,159 Speaker 2: I think when you're getting your coffee in the morning, 422 00:18:38,480 --> 00:18:40,320 Speaker 2: when you've got that couple of minutes that you might 423 00:18:40,359 --> 00:18:42,679 Speaker 2: just sit in the car with it or on the way, 424 00:18:42,960 --> 00:18:45,720 Speaker 2: I think commuting for anyone who is in public transport 425 00:18:45,800 --> 00:18:47,679 Speaker 2: and can actually spend some time where they're actually on 426 00:18:47,720 --> 00:18:50,440 Speaker 2: their phone already, or it might be when you sit 427 00:18:50,480 --> 00:18:53,040 Speaker 2: down after dinner with a cup of tea, or it 428 00:18:53,119 --> 00:18:54,880 Speaker 2: might be when you just get home and the kids 429 00:18:54,880 --> 00:18:57,280 Speaker 2: doing some homework. You've got to pick a set time 430 00:18:57,359 --> 00:19:00,480 Speaker 2: each day that is that little couple of minutes and me, Tommy, 431 00:19:00,480 --> 00:19:01,879 Speaker 2: you don't need a lot the end. It might be 432 00:19:01,920 --> 00:19:04,880 Speaker 2: five minutes, but it might just be enough to say, actually, 433 00:19:05,160 --> 00:19:07,040 Speaker 2: what have I done today to take me towards my goal? 434 00:19:07,119 --> 00:19:09,879 Speaker 2: What have I got planned for tomorrow? I'm making progress? 435 00:19:10,280 --> 00:19:13,800 Speaker 2: And that reflection and monitoring is crucially important. But for me, 436 00:19:13,880 --> 00:19:17,320 Speaker 2: it's the time women do it, because otherwise every day 437 00:19:17,400 --> 00:19:19,160 Speaker 2: is just a whirlwind, and then it gets to the week. 438 00:19:19,200 --> 00:19:21,040 Speaker 2: You start the week with the best of intentions, with 439 00:19:21,080 --> 00:19:23,240 Speaker 2: the goals all set, and it gets to Friday and 440 00:19:23,280 --> 00:19:25,320 Speaker 2: you think, god, I actually haven't done anything. Whereas if 441 00:19:25,320 --> 00:19:28,320 Speaker 2: that trigger for you is whenever I see I do 442 00:19:28,359 --> 00:19:30,720 Speaker 2: all my client food diaries, when I get my coffee, 443 00:19:31,160 --> 00:19:33,439 Speaker 2: and that just is sort of my reminder to do it, 444 00:19:33,440 --> 00:19:35,080 Speaker 2: then you've got to have that trigger point where you 445 00:19:35,119 --> 00:19:37,360 Speaker 2: sit down and reflect on your goals. And I think 446 00:19:37,359 --> 00:19:39,399 Speaker 2: it's great you can have notebooks and things, but I 447 00:19:39,400 --> 00:19:41,440 Speaker 2: think it's often easier just notes in the phone, isn't it, 448 00:19:41,440 --> 00:19:43,080 Speaker 2: Because that's where we spend most of our time as 449 00:19:43,080 --> 00:19:44,560 Speaker 2: where you don't need anything to do that. 450 00:19:44,800 --> 00:19:46,240 Speaker 1: Yeah, one hundred percent. But I think you made a 451 00:19:46,320 --> 00:19:48,359 Speaker 1: really important point where it's all well and good to 452 00:19:48,359 --> 00:19:50,080 Speaker 1: set these goals. It's all well and good to do 453 00:19:50,119 --> 00:19:52,879 Speaker 1: them in the smart framework, right, but are you actually 454 00:19:52,960 --> 00:19:55,320 Speaker 1: stopping to make sure that you're achieving these things. It 455 00:19:55,320 --> 00:19:57,680 Speaker 1: doesn't have to be daily, but it has to be regularly, 456 00:19:57,720 --> 00:19:59,000 Speaker 1: and for most of us, it needs to be at 457 00:19:59,080 --> 00:20:01,200 Speaker 1: least once a week, because if we're not measuring it, 458 00:20:01,440 --> 00:20:03,600 Speaker 1: and we're not checking in with ourselves to know if 459 00:20:03,600 --> 00:20:05,720 Speaker 1: we're actually achieving it, how do we know if we're 460 00:20:05,720 --> 00:20:08,040 Speaker 1: making progress? And it's all of the small winds that 461 00:20:08,119 --> 00:20:11,639 Speaker 1: creates that momentum and that motivation to carry us forward. 462 00:20:11,680 --> 00:20:14,040 Speaker 1: It ensure that we're still going a month later, We're 463 00:20:14,040 --> 00:20:16,760 Speaker 1: still going through February when everyone else is given up. Hey, 464 00:20:16,800 --> 00:20:19,199 Speaker 1: it's now June and we're still cracking on towards our 465 00:20:19,240 --> 00:20:22,000 Speaker 1: goal and making really great progress this year. Because as 466 00:20:22,320 --> 00:20:24,679 Speaker 1: the research says most people are basically thrown in the 467 00:20:24,720 --> 00:20:27,119 Speaker 1: tower by February, so we need to actually stop and 468 00:20:27,200 --> 00:20:29,280 Speaker 1: check in with ourselves. And I love that kind of 469 00:20:29,320 --> 00:20:31,000 Speaker 1: like what do you call like an anchor point that 470 00:20:31,080 --> 00:20:33,359 Speaker 1: Susie mentioned as part of your day, whether it's your 471 00:20:33,400 --> 00:20:36,040 Speaker 1: morning coffee, it's after you've tucked the kids into bed, 472 00:20:36,200 --> 00:20:37,800 Speaker 1: perhaps it's first thing in the morning. I have a 473 00:20:37,840 --> 00:20:39,960 Speaker 1: lot of clients who get up an hour before their kids, 474 00:20:40,119 --> 00:20:42,879 Speaker 1: and that's their time. No one's wanting them, no one's 475 00:20:42,920 --> 00:20:45,280 Speaker 1: asking anything from them. Some of them just sit there 476 00:20:45,280 --> 00:20:47,960 Speaker 1: and have a cup of tempies. Others exercise, some of 477 00:20:48,000 --> 00:20:50,119 Speaker 1: them do their journaling. I've got one client who jumps 478 00:20:50,119 --> 00:20:51,800 Speaker 1: in the sauna at four point thirty in the morning 479 00:20:51,840 --> 00:20:54,239 Speaker 1: every day. But it's their time. It doesn't matter what 480 00:20:54,280 --> 00:20:57,040 Speaker 1: you do with it. But if you don't put yourself first, 481 00:20:57,320 --> 00:20:59,840 Speaker 1: it will be December next year before you know it, 482 00:21:00,000 --> 00:21:02,280 Speaker 1: and you'll still be aiming to achieve the goals that 483 00:21:02,320 --> 00:21:04,440 Speaker 1: you wanted to achieve a year ago, or two years 484 00:21:04,480 --> 00:21:07,719 Speaker 1: ago or three years ago. So actually stopping and regularly 485 00:21:07,840 --> 00:21:09,959 Speaker 1: checking in with yourself is so important. But you're not 486 00:21:09,960 --> 00:21:12,280 Speaker 1: going to do that unless you put yourself first and 487 00:21:12,320 --> 00:21:16,320 Speaker 1: you actually prioritize your goals that start now, not waiting 488 00:21:16,359 --> 00:21:17,680 Speaker 1: until the first of January. 489 00:21:18,000 --> 00:21:19,360 Speaker 2: True, true, true, true. 490 00:21:19,680 --> 00:21:21,800 Speaker 1: Alrighty, well, I guess that leads us nicely into our 491 00:21:21,840 --> 00:21:24,480 Speaker 1: next section, which is how we track our progress. So 492 00:21:24,520 --> 00:21:26,919 Speaker 1: it's that self monitoring. So we've mentioned a couple of 493 00:21:26,960 --> 00:21:30,040 Speaker 1: little ways. One of my favorite ways to self monitor 494 00:21:30,119 --> 00:21:32,240 Speaker 1: I love meal planning. I always say to clients, like, 495 00:21:32,280 --> 00:21:33,920 Speaker 1: just wack a piece of paper up on the fridge 496 00:21:33,920 --> 00:21:35,919 Speaker 1: and plan your meals out for the week. So if 497 00:21:35,920 --> 00:21:38,919 Speaker 1: anyone's like once for dinner, oh, you know, your partner's like, 498 00:21:38,960 --> 00:21:41,080 Speaker 1: let's get toke away, You're like, no, no, no, I bought 499 00:21:41,119 --> 00:21:43,120 Speaker 1: the salmon. That's what we're talking. That's what they're having. 500 00:21:43,160 --> 00:21:45,160 Speaker 1: The takeaway is for Friday night. We're going to leave 501 00:21:45,160 --> 00:21:47,400 Speaker 1: that till there. So I think meal planning not only 502 00:21:47,440 --> 00:21:51,000 Speaker 1: benefits us, but it betefits the entire family. I also 503 00:21:51,119 --> 00:21:54,040 Speaker 1: love to track progress with clothing. I have so many 504 00:21:54,080 --> 00:21:56,120 Speaker 1: clients that are like, oh, my goodness, like I took 505 00:21:56,160 --> 00:21:58,159 Speaker 1: my bra room and not I took my belt in 506 00:21:58,200 --> 00:22:00,520 Speaker 1: a notch. And it's such a nice way to know 507 00:22:00,600 --> 00:22:03,800 Speaker 1: that you're making progress without having to be disappointed by 508 00:22:03,800 --> 00:22:05,919 Speaker 1: the scale every day because the scale is great and 509 00:22:05,960 --> 00:22:08,520 Speaker 1: it can show you progress. But depending on where you 510 00:22:08,560 --> 00:22:11,120 Speaker 1: are in your cycle, if you've had a really salty meal, 511 00:22:11,119 --> 00:22:13,120 Speaker 1: if you've had a bit of alcohol over the weekend, 512 00:22:13,200 --> 00:22:15,359 Speaker 1: that scale can shoot up a keel or two and 513 00:22:15,440 --> 00:22:17,639 Speaker 1: can actually mess with our head quite a lot. So 514 00:22:17,720 --> 00:22:21,000 Speaker 1: I love actually using clothing as a really great measurement. 515 00:22:21,040 --> 00:22:23,360 Speaker 1: I'm also a huge fan of progress photos. I get 516 00:22:23,359 --> 00:22:25,880 Speaker 1: a lot of my clients to take progress photos, particularly 517 00:22:25,920 --> 00:22:28,320 Speaker 1: when they are training at quite a high level, because 518 00:22:28,320 --> 00:22:31,159 Speaker 1: it shows us some great changes in body compositions. I 519 00:22:31,200 --> 00:22:34,840 Speaker 1: think blood tests are another really great way to track progress, 520 00:22:34,840 --> 00:22:36,720 Speaker 1: and I have a garment a smart watch. I think 521 00:22:36,720 --> 00:22:38,840 Speaker 1: that's an awesome way to track progress as well, because 522 00:22:38,840 --> 00:22:40,960 Speaker 1: not only does it do all your exercise at tracts 523 00:22:40,960 --> 00:22:44,800 Speaker 1: your sleep, attracts your recovery, it tracks things like even hydration, 524 00:22:44,880 --> 00:22:47,040 Speaker 1: you can look menstrual cycles in there. So I think 525 00:22:47,040 --> 00:22:49,159 Speaker 1: that there are a ton of really great options on 526 00:22:49,240 --> 00:22:51,679 Speaker 1: smart watches these days as well. What about you, what 527 00:22:51,720 --> 00:22:54,680 Speaker 1: are your favorite progress tracking ways for your clients. 528 00:22:55,280 --> 00:22:59,480 Speaker 2: I do like an old school's food diary, and I 529 00:22:59,560 --> 00:23:02,560 Speaker 2: don't like it because it's a teacher report card. I 530 00:23:02,560 --> 00:23:05,200 Speaker 2: don't see it as that, but it is a really 531 00:23:05,320 --> 00:23:07,840 Speaker 2: amazing tool. First of all, it's free and easy. You 532 00:23:07,880 --> 00:23:09,359 Speaker 2: don't have to do anything flash, you can type it 533 00:23:09,400 --> 00:23:10,840 Speaker 2: in notes on your phone, or you can just write 534 00:23:10,880 --> 00:23:12,960 Speaker 2: it on a bit of paper, so that's the ease. 535 00:23:13,440 --> 00:23:17,800 Speaker 2: But the thing is that it facilitates self reflection because 536 00:23:17,800 --> 00:23:19,840 Speaker 2: it's very easy to grab a handful of M and 537 00:23:19,960 --> 00:23:22,520 Speaker 2: m's here, I'm mince pie. There a bit of kids 538 00:23:22,560 --> 00:23:25,440 Speaker 2: left over there and not even being aware you've had it. 539 00:23:25,760 --> 00:23:30,399 Speaker 2: Whereas a food diary instantly it helps facilitate mindfulness around 540 00:23:30,440 --> 00:23:33,280 Speaker 2: eating and it's a good tool to actually see how 541 00:23:33,359 --> 00:23:35,520 Speaker 2: much food is going in at what time. So I 542 00:23:35,720 --> 00:23:39,080 Speaker 2: use it structurally to see the patterns of eating through 543 00:23:39,119 --> 00:23:41,639 Speaker 2: the day, so I'll be able to tell that if 544 00:23:41,680 --> 00:23:43,760 Speaker 2: our client's had too little fuel in the morning, they're 545 00:23:43,760 --> 00:23:46,800 Speaker 2: overeating in the afternoon. But for my client, it's also 546 00:23:46,840 --> 00:23:49,320 Speaker 2: showing them about are they eating on auto Q are 547 00:23:49,320 --> 00:23:52,359 Speaker 2: they actually hungry that's a big afternoon tea, you're not 548 00:23:52,400 --> 00:23:55,200 Speaker 2: having enough. So that is my absolute favorite one, and 549 00:23:55,240 --> 00:23:56,919 Speaker 2: my clients, you know, most of them do them, and 550 00:23:56,960 --> 00:24:00,840 Speaker 2: generally they're highly predictive of results. So I start intensely 551 00:24:00,880 --> 00:24:02,680 Speaker 2: in the beginning and then try and wean clients down. 552 00:24:02,680 --> 00:24:04,840 Speaker 2: I don't want them to ding them forever, but certainly 553 00:24:04,840 --> 00:24:07,679 Speaker 2: it's a great tool to self regulate without any cost. 554 00:24:08,240 --> 00:24:11,119 Speaker 2: I know that, you know, activity monitors are amazing because 555 00:24:11,119 --> 00:24:13,560 Speaker 2: they give amazing feedback all the time. So certainly for 556 00:24:13,560 --> 00:24:16,919 Speaker 2: anyone who is tech minded, I think they're fantastic. I 557 00:24:16,920 --> 00:24:20,120 Speaker 2: think even online monitoring programs like my Fitness Power can 558 00:24:20,160 --> 00:24:22,840 Speaker 2: be incredibly powerful at giving great data if you're a 559 00:24:22,960 --> 00:24:26,879 Speaker 2: data driven person. And I think I really like measurements 560 00:24:26,880 --> 00:24:30,119 Speaker 2: in the body because weight is so fluctuates so much, 561 00:24:30,560 --> 00:24:33,480 Speaker 2: and it can be really demoralizing when people see that 562 00:24:33,560 --> 00:24:35,800 Speaker 2: the skull's got up even though they've eaten less or whatever, 563 00:24:36,040 --> 00:24:38,359 Speaker 2: Whereas the measurements are telling you know, if your body 564 00:24:38,400 --> 00:24:41,200 Speaker 2: is changing, body composition, and you know, working with women 565 00:24:41,280 --> 00:24:43,600 Speaker 2: in their thirties and forties and beyond, a lot of 566 00:24:43,600 --> 00:24:46,520 Speaker 2: it is about optimizing body composition. So do you care 567 00:24:46,560 --> 00:24:49,560 Speaker 2: what you weigh if your waist is tiny? No, probably not, 568 00:24:49,920 --> 00:24:52,919 Speaker 2: So it's really about that shaping and metabolism aspect. So 569 00:24:52,960 --> 00:24:55,760 Speaker 2: I think that's really really positive because, like you said, 570 00:24:55,800 --> 00:24:57,720 Speaker 2: some of them take a long time. You know, blood 571 00:24:57,720 --> 00:25:01,000 Speaker 2: test results can take three six months position changes. You 572 00:25:01,040 --> 00:25:03,080 Speaker 2: can't have a dexa all the time, so I think 573 00:25:03,080 --> 00:25:05,440 Speaker 2: they're very quick and easy ones that you can check 574 00:25:05,440 --> 00:25:08,439 Speaker 2: in with and give you sort of real feedback very 575 00:25:08,520 --> 00:25:11,119 Speaker 2: very quickly, and don't cost a lot of money either. 576 00:25:11,520 --> 00:25:14,399 Speaker 2: So that's the ease that I quite like. Even the 577 00:25:14,440 --> 00:25:16,960 Speaker 2: good old phone. You know, if an activity tracker is 578 00:25:17,000 --> 00:25:20,159 Speaker 2: fantastic because it gives great data, but even your iPhone 579 00:25:20,160 --> 00:25:22,159 Speaker 2: will give you some steps. That's not a bad idea 580 00:25:22,200 --> 00:25:24,760 Speaker 2: if you know, as a feedback tool. But yeah, my 581 00:25:24,840 --> 00:25:27,440 Speaker 2: ghostus are generally the food diaries and the body measurements 582 00:25:27,440 --> 00:25:28,720 Speaker 2: are very very powerful. 583 00:25:29,280 --> 00:25:30,960 Speaker 1: Yeah, and I think that there's so many different ways 584 00:25:30,960 --> 00:25:32,720 Speaker 1: that we can track progress, but you've just got to 585 00:25:32,760 --> 00:25:34,000 Speaker 1: do it, you know. I mean, I think that's the 586 00:25:34,040 --> 00:25:36,480 Speaker 1: reality is different things will work for different people. I've 587 00:25:36,480 --> 00:25:38,719 Speaker 1: got some clients who do really well with their own 588 00:25:38,760 --> 00:25:41,560 Speaker 1: self reflection. You know, they speak into that voice, you 589 00:25:41,600 --> 00:25:43,399 Speaker 1: know memo thing on your phone and they play it 590 00:25:43,440 --> 00:25:45,439 Speaker 1: back to themselves and that's a really great way to 591 00:25:45,760 --> 00:25:48,680 Speaker 1: keep themselves accountable and self monitor themselves. But I have 592 00:25:48,800 --> 00:25:51,600 Speaker 1: other clients who you know, avoid the scales like the plague, 593 00:25:51,640 --> 00:25:53,840 Speaker 1: but they'll do progress measures, or they'll put their favorite 594 00:25:53,880 --> 00:25:55,720 Speaker 1: genes on there or that little bit tight you know, 595 00:25:55,800 --> 00:25:58,199 Speaker 1: once every two weeks and track that way. So I 596 00:25:58,240 --> 00:26:00,600 Speaker 1: think there are many many different ways, but the bottom 597 00:26:00,640 --> 00:26:02,280 Speaker 1: line is that you've got to do it. You've got 598 00:26:02,440 --> 00:26:04,280 Speaker 1: you've got to have some way to set your goals, 599 00:26:04,280 --> 00:26:05,760 Speaker 1: you've got to have some way to check in and 600 00:26:05,760 --> 00:26:08,920 Speaker 1: see if they're working, and another way to actually regularly 601 00:26:09,000 --> 00:26:11,399 Speaker 1: track that progress or I think at the end of 602 00:26:11,480 --> 00:26:14,200 Speaker 1: the day, life gets busy, and that's why most of 603 00:26:14,280 --> 00:26:16,280 Speaker 1: us don't actually achieve our goals because they're not at 604 00:26:16,280 --> 00:26:18,879 Speaker 1: the forefront of our mind and we're not regularly checking 605 00:26:18,880 --> 00:26:20,680 Speaker 1: in on them, on touching base with them, are we 606 00:26:20,680 --> 00:26:22,960 Speaker 1: We're just kind of cruising through life and they fall 607 00:26:23,040 --> 00:26:23,800 Speaker 1: to the wayside. 608 00:26:24,160 --> 00:26:26,359 Speaker 2: True, and that's why that touch point each day and 609 00:26:26,400 --> 00:26:28,280 Speaker 2: actually even put it because the other thing that you 610 00:26:28,320 --> 00:26:29,760 Speaker 2: can do on your phone, of course is put an 611 00:26:29,760 --> 00:26:32,960 Speaker 2: alarm on, so that's that reminder as well to use it. 612 00:26:33,000 --> 00:26:35,000 Speaker 2: And you can do alarms for hydration, you can do 613 00:26:35,040 --> 00:26:37,000 Speaker 2: alarms to get up and move and in the morning, 614 00:26:37,000 --> 00:26:38,679 Speaker 2: it might be just that reminder of you know, what 615 00:26:38,760 --> 00:26:40,919 Speaker 2: did you have yesterday and what needs to be different today? 616 00:26:40,960 --> 00:26:43,359 Speaker 2: And that could be all different times, you know. That 617 00:26:43,440 --> 00:26:45,439 Speaker 2: could be let after dinner, when you're sitting down, it 618 00:26:45,480 --> 00:26:47,480 Speaker 2: could be, as I said, when you get cooking your coffee, 619 00:26:47,560 --> 00:26:49,760 Speaker 2: or when you first arrive at work for ten minutes 620 00:26:49,800 --> 00:26:52,760 Speaker 2: while you drink your coffee, But all those key opportune times, 621 00:26:52,760 --> 00:26:54,879 Speaker 2: you've got to slip it into life rather than adding 622 00:26:54,880 --> 00:26:58,080 Speaker 2: on extras, because I think extras in lives that are 623 00:26:58,080 --> 00:27:02,280 Speaker 2: already overscheduled and overwhelmed don't work very well. All rightly, 624 00:27:02,320 --> 00:27:04,280 Speaker 2: and well, it's the time of year when we want 625 00:27:04,320 --> 00:27:07,919 Speaker 2: to share our top little healthy hacks, and there's a 626 00:27:07,920 --> 00:27:10,520 Speaker 2: few that spring to mind that we probably take for 627 00:27:10,560 --> 00:27:12,240 Speaker 2: granted a little bit, but these are the ones that 628 00:27:12,280 --> 00:27:16,320 Speaker 2: we are really trying to encourage clients to focus on 629 00:27:17,160 --> 00:27:20,959 Speaker 2: and hopefully build habits that will last long term. And 630 00:27:21,000 --> 00:27:24,280 Speaker 2: we've said it once again and we'll say it again. Planning, 631 00:27:24,359 --> 00:27:28,560 Speaker 2: not knowledge, is the key to dietary success. So in life, 632 00:27:28,600 --> 00:27:31,320 Speaker 2: there will always be something that comes up that is unexpected, 633 00:27:31,640 --> 00:27:33,879 Speaker 2: So the more we can plan around that, the better. 634 00:27:34,280 --> 00:27:36,359 Speaker 2: And I think I think I have mentioned this starter 635 00:27:36,480 --> 00:27:39,679 Speaker 2: before on the podcast, but there's often a belief that 636 00:27:39,720 --> 00:27:43,240 Speaker 2: it's willpower that directs food behavior. That if you've got 637 00:27:43,240 --> 00:27:45,600 Speaker 2: more self control, you should be able to say no 638 00:27:45,720 --> 00:27:47,280 Speaker 2: to the chips, that you should be able to say 639 00:27:47,280 --> 00:27:49,160 Speaker 2: no to the tim tam or the treats at work 640 00:27:49,200 --> 00:27:51,800 Speaker 2: when they're passed around. But the science doesn't show that. 641 00:27:51,840 --> 00:27:55,000 Speaker 2: The science shows that people who rate high and willpower 642 00:27:55,080 --> 00:27:57,760 Speaker 2: are no better at resisting temptation than the rest of us. 643 00:27:58,040 --> 00:27:59,959 Speaker 2: But what they are better at is planning to a 644 00:28:00,040 --> 00:28:02,560 Speaker 2: void temptation, so they won't go to the morning tea 645 00:28:02,560 --> 00:28:04,439 Speaker 2: on time so they don't get exposed to the cakes, 646 00:28:04,520 --> 00:28:06,119 Speaker 2: or they won't go down the treat section of the 647 00:28:06,119 --> 00:28:08,919 Speaker 2: supermarket so that it's likely to buy it. So the 648 00:28:09,000 --> 00:28:11,960 Speaker 2: more you can plan around and schedule so that it's 649 00:28:12,000 --> 00:28:14,920 Speaker 2: easier to eat well. So the common one is take 650 00:28:14,960 --> 00:28:17,080 Speaker 2: your lunch to work, because as soon as you don't 651 00:28:17,080 --> 00:28:18,560 Speaker 2: take your lunch and it gets to two o'clock on 652 00:28:18,640 --> 00:28:20,600 Speaker 2: you're starving. That's when you're more likely to read the 653 00:28:20,600 --> 00:28:22,959 Speaker 2: biscuit jar, or if you go to a conference, you're 654 00:28:22,960 --> 00:28:24,800 Speaker 2: going to eat the catered food, good or not. And 655 00:28:24,800 --> 00:28:26,960 Speaker 2: that's one of the most frustrating things with my clients 656 00:28:27,359 --> 00:28:29,359 Speaker 2: is when they've gone somewhere and they're a victim of 657 00:28:29,359 --> 00:28:31,000 Speaker 2: the food environment, and they've said, oh, that was all 658 00:28:31,040 --> 00:28:33,240 Speaker 2: there was. Well, that was all there was because they 659 00:28:33,240 --> 00:28:36,600 Speaker 2: didn't take anything. So it's about the planning as well 660 00:28:36,640 --> 00:28:39,560 Speaker 2: and having contingency plans because you will already have special 661 00:28:39,560 --> 00:28:42,160 Speaker 2: occasions where you are going to indulge. Most of us 662 00:28:42,200 --> 00:28:45,280 Speaker 2: need that foundation that is stronger in the week, and 663 00:28:45,360 --> 00:28:47,200 Speaker 2: the more that you can plan for that, the better. 664 00:28:47,240 --> 00:28:48,920 Speaker 2: And the other one we talk about all the time. 665 00:28:49,160 --> 00:28:52,000 Speaker 2: Don't go out starving because you will overeat the dip 666 00:28:52,040 --> 00:28:54,239 Speaker 2: and the crackers and the bread, and these are all 667 00:28:54,280 --> 00:28:56,320 Speaker 2: extras you don't need, and then you're not even hungry, 668 00:28:56,320 --> 00:28:58,000 Speaker 2: and we can't have it all. I think there's a 669 00:28:58,040 --> 00:29:00,120 Speaker 2: belief that sometimes we should be able to eat as 670 00:29:00,200 --> 00:29:01,840 Speaker 2: much as we want and it's not fair we can't, 671 00:29:01,840 --> 00:29:05,840 Speaker 2: which is actually not true whatsoever. I think the other 672 00:29:05,960 --> 00:29:09,320 Speaker 2: one that I would like to see more with clients 673 00:29:09,400 --> 00:29:12,680 Speaker 2: is just really scheduling that activity no matter what. You know. 674 00:29:12,720 --> 00:29:14,720 Speaker 2: There's a lot of excuses. So I couldn't get out today. 675 00:29:14,760 --> 00:29:16,959 Speaker 2: I was tired, I had a big day, we were 676 00:29:17,000 --> 00:29:20,000 Speaker 2: out all day and an event, it was raining. I think, 677 00:29:20,080 --> 00:29:21,720 Speaker 2: you know, at a minimum, we need to be able 678 00:29:21,720 --> 00:29:25,239 Speaker 2: to schedule some activity right through the holiday break and 679 00:29:25,280 --> 00:29:27,840 Speaker 2: if you struggle because you're camping, you're with other people, 680 00:29:28,240 --> 00:29:30,040 Speaker 2: just get a friend to go with. Team it up, 681 00:29:30,160 --> 00:29:33,080 Speaker 2: schedule catch ups with friends so that you can do 682 00:29:33,160 --> 00:29:35,320 Speaker 2: some sort of walk as well, before you have a 683 00:29:35,320 --> 00:29:37,800 Speaker 2: glass of wine even you know you'll feel better, Or 684 00:29:38,040 --> 00:29:40,560 Speaker 2: get public transport so you walk some of the commute 685 00:29:40,680 --> 00:29:42,520 Speaker 2: in when you're going into the city. You know, there's 686 00:29:42,560 --> 00:29:45,600 Speaker 2: a lot of different ways that you can incorporate and 687 00:29:45,680 --> 00:29:49,560 Speaker 2: do more, not use busy periods in our lives to 688 00:29:49,600 --> 00:29:51,200 Speaker 2: do less, which is what many people do. 689 00:29:51,440 --> 00:29:53,360 Speaker 1: Yeah, one hundred percent. You don't have to schedule in 690 00:29:53,360 --> 00:29:56,520 Speaker 1: a quote unquote gym session. There's plenty ways to move 691 00:29:56,560 --> 00:29:58,800 Speaker 1: throughout these holidays. You know, there's no reason the kids 692 00:29:58,800 --> 00:30:00,560 Speaker 1: go to the park and right they're like around and 693 00:30:00,560 --> 00:30:02,680 Speaker 1: we sit there just on the seat, scrolling on our phone, 694 00:30:02,760 --> 00:30:05,200 Speaker 1: Like we can go to and actually get some activity in. 695 00:30:05,400 --> 00:30:08,120 Speaker 1: It doesn't need to be formal exercise. It can be 696 00:30:08,160 --> 00:30:12,040 Speaker 1: more of that sort of incidental activity, which absolutely counts 697 00:30:12,040 --> 00:30:14,000 Speaker 1: at this time of year, and I'd argue counts even 698 00:30:14,040 --> 00:30:16,880 Speaker 1: more than just forty minutes of planned activity. I think 699 00:30:16,880 --> 00:30:20,240 Speaker 1: if we can find extra ways to move that's always 700 00:30:20,240 --> 00:30:22,720 Speaker 1: a great healthy hack at this time of year. Another 701 00:30:22,720 --> 00:30:24,680 Speaker 1: healthy hack I love it this time of year is 702 00:30:24,720 --> 00:30:26,920 Speaker 1: to really just get out and get some to the 703 00:30:26,920 --> 00:30:29,240 Speaker 1: farmer's markets, Like make a social occasion out of it. 704 00:30:29,320 --> 00:30:31,640 Speaker 1: Like get to the farmers markets, grab you coffee while 705 00:30:31,680 --> 00:30:34,040 Speaker 1: you're there. You're getting some extra steps around, and you're 706 00:30:34,080 --> 00:30:37,640 Speaker 1: exposing yourself to better quality produce. And if you're not 707 00:30:37,680 --> 00:30:40,040 Speaker 1: at the soupermarket, like you get most of the boggle 708 00:30:40,080 --> 00:30:42,560 Speaker 1: your fresh produce from the good farmers markets. There's often 709 00:30:42,600 --> 00:30:44,680 Speaker 1: you know, the fishmonger there, you get your meat there. 710 00:30:45,000 --> 00:30:46,840 Speaker 1: All you really need to do is with buy coals 711 00:30:46,840 --> 00:30:48,680 Speaker 1: and grab I don't know, a couple of cleaning products 712 00:30:48,720 --> 00:30:51,080 Speaker 1: and some little fillers. That's it. And I think that 713 00:30:51,120 --> 00:30:53,920 Speaker 1: when you're exposing yourself to better quality produce, you've got 714 00:30:53,920 --> 00:30:56,400 Speaker 1: more fresh food around, and you're far more likely to 715 00:30:56,480 --> 00:30:58,680 Speaker 1: eat it, because we are a victim to our environment. 716 00:30:58,760 --> 00:31:02,080 Speaker 1: If we've got great, healthy produce around, we're probably far 717 00:31:02,160 --> 00:31:04,400 Speaker 1: more likely to eat it. If a fridge is bare, 718 00:31:04,480 --> 00:31:06,600 Speaker 1: we're far more likely to go out and eat the 719 00:31:06,640 --> 00:31:09,240 Speaker 1: majority of our meals out. So I really like it 720 00:31:09,280 --> 00:31:12,000 Speaker 1: this time of year, really prioritizing getting as much fresh 721 00:31:12,040 --> 00:31:14,840 Speaker 1: produce around the house as possible, because if the fruit 722 00:31:14,840 --> 00:31:17,520 Speaker 1: bowl is full and the snack cupboard is empty, guess what, 723 00:31:17,680 --> 00:31:20,360 Speaker 1: the kids will probably eat the fruit if they're hungry. 724 00:31:20,440 --> 00:31:22,600 Speaker 1: But if you don't buy much fresh produce, the veggie 725 00:31:22,600 --> 00:31:24,600 Speaker 1: sticks aren't cut up in the fridge, and there's a 726 00:31:24,640 --> 00:31:27,040 Speaker 1: ton of you know, just junk food around for the kids. 727 00:31:27,080 --> 00:31:28,920 Speaker 1: Like they normally is this tome of year, they're going 728 00:31:29,000 --> 00:31:30,680 Speaker 1: to get all hyped up on all the sugar because 729 00:31:30,680 --> 00:31:33,080 Speaker 1: it's just there. It's just available. So I don't think 730 00:31:33,080 --> 00:31:35,560 Speaker 1: it's about missing out this time of year, but I 731 00:31:35,600 --> 00:31:38,520 Speaker 1: do think we can actively try to add in better 732 00:31:38,600 --> 00:31:42,600 Speaker 1: quality produce because in Australia in summer, there's like, we 733 00:31:42,640 --> 00:31:45,080 Speaker 1: are so lucky here. Honestly, we are so lucky the 734 00:31:45,080 --> 00:31:48,080 Speaker 1: good quality produce we have here compared to I've got 735 00:31:48,080 --> 00:31:50,400 Speaker 1: clients and you know in London in the middle of winter, 736 00:31:50,520 --> 00:31:53,240 Speaker 1: I'm like, oh, what about some avocado? We don't have avocada, 737 00:31:53,440 --> 00:31:55,600 Speaker 1: Like the salad here is terrible at this time of year. 738 00:31:55,680 --> 00:31:58,240 Speaker 1: So depending on where you live, like, we're so fortunate 739 00:31:58,280 --> 00:31:59,920 Speaker 1: that at this time of year in Australia we have 740 00:32:00,080 --> 00:32:02,480 Speaker 1: access to some of the best quality produce, some of 741 00:32:02,520 --> 00:32:05,000 Speaker 1: the best seafood. You know, there's nothing better than like 742 00:32:05,040 --> 00:32:07,280 Speaker 1: a prawn and mango salad in the middle of summer. Well, 743 00:32:07,280 --> 00:32:09,320 Speaker 1: there isn't to me anyway, So I think that really 744 00:32:09,360 --> 00:32:12,840 Speaker 1: prioritizing as much of that as possible and really being 745 00:32:13,040 --> 00:32:14,920 Speaker 1: quite picky. If you've got to go out to a 746 00:32:14,920 --> 00:32:17,560 Speaker 1: lot of these social occasions, what tends to happen is 747 00:32:17,600 --> 00:32:20,360 Speaker 1: between all the friendship group, everyone goes, where should we go? 748 00:32:20,360 --> 00:32:22,160 Speaker 1: Where should we go? And everyone else replies, but I 749 00:32:22,200 --> 00:32:25,080 Speaker 1: don't man, adn't mad ada mad? And then you know, 750 00:32:25,120 --> 00:32:27,360 Speaker 1: the reality is you end up at some dodgy like 751 00:32:27,480 --> 00:32:29,840 Speaker 1: I don't know, ribs and chip bar or something, and 752 00:32:29,880 --> 00:32:31,560 Speaker 1: then you're like, oh, there was no option. I had 753 00:32:31,560 --> 00:32:33,040 Speaker 1: to have the burger, I had to have the fish 754 00:32:33,040 --> 00:32:35,080 Speaker 1: and chips. That was all that was available. But if 755 00:32:35,160 --> 00:32:38,040 Speaker 1: you took half a second and suggests that a healthy place, 756 00:32:38,160 --> 00:32:40,480 Speaker 1: everybody would be more than happy to do that. So 757 00:32:40,640 --> 00:32:43,040 Speaker 1: don't just cruise through life and be like I don't mind, 758 00:32:43,080 --> 00:32:46,560 Speaker 1: I don't mind. Like, actually take the opportunity to be like, hey, guys, 759 00:32:46,600 --> 00:32:48,920 Speaker 1: there's this great new salad barrow, there's this beautiful new 760 00:32:48,960 --> 00:32:51,360 Speaker 1: Mediterranean place. Does anyone want to try that? For lunch, 761 00:32:51,480 --> 00:32:54,200 Speaker 1: and I guarantee you you have so many more opportunities 762 00:32:54,240 --> 00:32:56,640 Speaker 1: to find better quality produce. And then if you just 763 00:32:56,720 --> 00:32:59,160 Speaker 1: end up at the pub, and you're probably less likely 764 00:32:59,240 --> 00:33:02,400 Speaker 1: to overdrenk can overeat if you're a really nice place 765 00:33:02,400 --> 00:33:04,840 Speaker 1: that has great quality food. So I actually take half 766 00:33:04,840 --> 00:33:07,719 Speaker 1: a minute and think about, oh, maybe I should suggest 767 00:33:07,760 --> 00:33:09,400 Speaker 1: this to my group of friends, and can I book 768 00:33:09,440 --> 00:33:12,160 Speaker 1: a healthy option rather than just rolling with it and 769 00:33:12,240 --> 00:33:14,480 Speaker 1: letting the whole group decide, Because the reality is that 770 00:33:14,600 --> 00:33:16,600 Speaker 1: most of the time you'll end up at the pub 771 00:33:16,720 --> 00:33:19,720 Speaker 1: or Italian or something super heavy, which probably isn't in 772 00:33:19,760 --> 00:33:21,760 Speaker 1: line with your goals, and you end up feeling gross 773 00:33:21,800 --> 00:33:24,360 Speaker 1: afterwards because you've overeaten all this fried stuff, and then 774 00:33:24,400 --> 00:33:26,840 Speaker 1: you feel annoyed at yourself that you didn't suggest you know, 775 00:33:26,880 --> 00:33:30,000 Speaker 1: an alternative. So do that from the beginning, and it'll 776 00:33:30,040 --> 00:33:31,960 Speaker 1: be a lot easier to stay on track this timey 777 00:33:32,040 --> 00:33:34,160 Speaker 1: year as well. And I think the last point I 778 00:33:34,200 --> 00:33:37,680 Speaker 1: have is in terms of hacks this year, enjoy the 779 00:33:37,760 --> 00:33:40,680 Speaker 1: seasonal things that you love, like embrace the Christmas foods, 780 00:33:40,960 --> 00:33:44,280 Speaker 1: but really eat mindfully, Like I'm not really a Pavlova person, 781 00:33:44,320 --> 00:33:46,760 Speaker 1: Like I don't really have pavlova. I'm not a huge 782 00:33:46,840 --> 00:33:48,920 Speaker 1: like fruit mince pie. That's just not my thing, right, 783 00:33:49,080 --> 00:33:51,960 Speaker 1: But I love other types of Christmas food, like I love, 784 00:33:52,160 --> 00:33:53,720 Speaker 1: you know, a rumball or something. I love a bit 785 00:33:53,760 --> 00:33:56,280 Speaker 1: of caramel slice, and I love some candy cans. So 786 00:33:56,360 --> 00:33:59,160 Speaker 1: I think leave the things that you don't love, love love, 787 00:33:59,360 --> 00:34:02,160 Speaker 1: and embrace the special Christmas treats that you do love. 788 00:34:02,200 --> 00:34:03,840 Speaker 1: But I think the reality is that most of us 789 00:34:03,880 --> 00:34:05,840 Speaker 1: are just eating all of the things all of the 790 00:34:05,880 --> 00:34:08,680 Speaker 1: time because they're just there or they're like, oh it's Christmas, 791 00:34:08,719 --> 00:34:10,480 Speaker 1: I won't get to eat it again. But if you 792 00:34:10,480 --> 00:34:13,160 Speaker 1: don't absolutely love it, a lot of this food isn't 793 00:34:13,160 --> 00:34:15,920 Speaker 1: actually that great quality and it's not that great for us. 794 00:34:16,160 --> 00:34:17,920 Speaker 1: So I think be a little bit picky and be 795 00:34:17,960 --> 00:34:22,319 Speaker 1: a little bit intentional with the Christmas treats around this 796 00:34:22,440 --> 00:34:24,920 Speaker 1: time of year. Like I always get so many boxes 797 00:34:24,960 --> 00:34:26,760 Speaker 1: of roses at this time of you do you, Susie? 798 00:34:26,920 --> 00:34:28,920 Speaker 1: I hate roses, Like, out of all of the chocolates, 799 00:34:28,920 --> 00:34:30,879 Speaker 1: I would have to say, roses are at the very 800 00:34:31,000 --> 00:34:33,560 Speaker 1: bottom of my list, and I just don't even open 801 00:34:33,600 --> 00:34:35,880 Speaker 1: them anymore. Like David would happily eat any chocolate, but 802 00:34:35,920 --> 00:34:37,480 Speaker 1: I'm such a chocolate snot that I'm like, if you 803 00:34:37,520 --> 00:34:39,560 Speaker 1: give me a box of favorites, yeah, I'll eat them. 804 00:34:39,640 --> 00:34:41,520 Speaker 1: But I'm like, roses not not a thing. Like we're 805 00:34:41,520 --> 00:34:43,399 Speaker 1: never gonna get sponsored by Roses. Now, I get that, 806 00:34:43,480 --> 00:34:46,560 Speaker 1: but be picky in terms of the treats at this 807 00:34:46,640 --> 00:34:49,480 Speaker 1: time of year, because there's so many. We simply don't 808 00:34:49,480 --> 00:34:52,480 Speaker 1: have the budget to have everything. That's my take home message. 809 00:34:52,880 --> 00:34:55,280 Speaker 2: Well, and this is not a good model for the podcast. 810 00:34:55,360 --> 00:34:57,360 Speaker 2: You know, you're actually like a spoil princess. You know, 811 00:34:57,480 --> 00:34:59,160 Speaker 2: some people would be very grateful to have a box 812 00:34:59,160 --> 00:35:03,120 Speaker 2: of Roses for me, a box of favorites. I liked 813 00:35:03,120 --> 00:35:05,560 Speaker 2: the old school Roses. They've changed them. They're not like 814 00:35:05,640 --> 00:35:08,160 Speaker 2: they once were. You know, the original you're too young, 815 00:35:08,200 --> 00:35:10,319 Speaker 2: But the original ones were really good. It's just they've 816 00:35:10,400 --> 00:35:11,759 Speaker 2: changed all the branding. 817 00:35:12,360 --> 00:35:13,319 Speaker 1: But I hear you. 818 00:35:13,360 --> 00:35:15,720 Speaker 2: What do I like the most? I love Ferrero's, actually 819 00:35:15,719 --> 00:35:16,680 Speaker 2: they're my favorite. 820 00:35:16,760 --> 00:35:18,960 Speaker 1: I love your biscotti. Oh, I love Oh. 821 00:35:18,960 --> 00:35:20,600 Speaker 2: I make good with Scotty. I'll be making you time 822 00:35:20,640 --> 00:35:22,319 Speaker 2: when I come up. I make great piscotti, I make 823 00:35:22,360 --> 00:35:25,440 Speaker 2: great rumbles, and I make great Rocky Road. I actually 824 00:35:25,480 --> 00:35:27,120 Speaker 2: like the homemade stuff. A bit better now as I 825 00:35:27,200 --> 00:35:29,000 Speaker 2: get older. Actually, mind you, we always have the kind 826 00:35:29,040 --> 00:35:32,080 Speaker 2: of the celebration chocolates as a family together. My boys 827 00:35:32,160 --> 00:35:34,439 Speaker 2: love to do that, so we're not as picky here 828 00:35:34,480 --> 00:35:38,279 Speaker 2: down here as the Britain condigit. But there was something 829 00:35:38,320 --> 00:35:40,839 Speaker 2: I wanted to mention though as we were talking. I 830 00:35:40,880 --> 00:35:43,560 Speaker 2: think a lot of our listeners will have listened to 831 00:35:43,600 --> 00:35:46,080 Speaker 2: the Nutrition Couch for quite some time, and these are 832 00:35:46,080 --> 00:35:49,400 Speaker 2: tips and tricks we repeat because they are the foundations 833 00:35:49,440 --> 00:35:52,160 Speaker 2: to eating well, particularly in the holiday period. But if 834 00:35:52,160 --> 00:35:54,799 Speaker 2: you're a long term listener, what I want you to 835 00:35:54,880 --> 00:35:58,200 Speaker 2: do but you failed to make progress. I want you 836 00:35:58,239 --> 00:36:02,319 Speaker 2: to identify what are your achilles heels? Where do you 837 00:36:02,400 --> 00:36:04,840 Speaker 2: go off track? Do you go drinking with your friends 838 00:36:04,840 --> 00:36:06,960 Speaker 2: and then come home and just eat everything and give 839 00:36:06,960 --> 00:36:09,520 Speaker 2: yourself permission to do so because you've had a few drinks. 840 00:36:09,960 --> 00:36:12,319 Speaker 2: Or do you routinely get into the habit of not 841 00:36:12,400 --> 00:36:14,799 Speaker 2: planning ahead and ordering too many takeaways at the end 842 00:36:14,840 --> 00:36:17,879 Speaker 2: of the week. Everyone listening will know what their risk 843 00:36:17,960 --> 00:36:21,000 Speaker 2: factor is, whether it's eating the kids' treats, whether it's 844 00:36:21,400 --> 00:36:24,000 Speaker 2: having too many drinks, and that might be just one 845 00:36:24,080 --> 00:36:26,839 Speaker 2: habit to work on to do it better. So rather 846 00:36:26,880 --> 00:36:30,080 Speaker 2: than having an all afternoon drinking situation or a party 847 00:36:30,120 --> 00:36:32,879 Speaker 2: and then come home and order for quality food, put 848 00:36:32,880 --> 00:36:34,960 Speaker 2: a contingency in place so you don't do this next 849 00:36:35,000 --> 00:36:38,000 Speaker 2: time and break that habit, because that is an actionable 850 00:36:38,040 --> 00:36:41,480 Speaker 2: step that will resonate with you. Rather than just going 851 00:36:41,480 --> 00:36:44,200 Speaker 2: through the motions of let's do this all again, actually 852 00:36:44,239 --> 00:36:47,960 Speaker 2: identify what are your risky situations and work on improving 853 00:36:48,000 --> 00:36:49,240 Speaker 2: those this holiday season. 854 00:36:49,840 --> 00:36:52,520 Speaker 1: Yeah, absolutely, all right, that's all healthy hacks for this 855 00:36:52,600 --> 00:36:55,959 Speaker 1: Timmy here. Lastly, to wrap us up, what are your 856 00:36:56,520 --> 00:36:58,279 Speaker 1: We're not going to call them news resolutions. We don't 857 00:36:58,280 --> 00:37:00,840 Speaker 1: want to call them that. What are your gone smart 858 00:37:00,920 --> 00:37:03,160 Speaker 1: or not smart that you have in mind for yourself 859 00:37:03,360 --> 00:37:06,200 Speaker 1: this or next I should say next year for twenty 860 00:37:06,280 --> 00:37:08,239 Speaker 1: twenty six, centered around I mean, we have lots of 861 00:37:08,239 --> 00:37:11,920 Speaker 1: goals cend to yours around like nutrition and lifestyle and health. 862 00:37:12,200 --> 00:37:13,720 Speaker 1: What are some goals you have for yourself? 863 00:37:14,360 --> 00:37:17,480 Speaker 2: Well, lifestyle wise, I'm going to use the holiday It's 864 00:37:17,520 --> 00:37:19,279 Speaker 2: not exactly health and fitness, but I think it links 865 00:37:19,320 --> 00:37:22,200 Speaker 2: in because it's about being organized. I'm actually going to 866 00:37:22,239 --> 00:37:24,799 Speaker 2: take some time to go through all my crap at home, 867 00:37:25,239 --> 00:37:28,360 Speaker 2: all my cupboards, all my drawers, all my pantry and 868 00:37:28,400 --> 00:37:31,600 Speaker 2: clean it right out because my life cuts were on 869 00:37:31,640 --> 00:37:34,600 Speaker 2: the podcast. But it is a messlier we work like 870 00:37:35,040 --> 00:37:38,080 Speaker 2: crazy amounts. I've got two small kids. Everything is just 871 00:37:38,160 --> 00:37:40,279 Speaker 2: in a big, big mess. So as soon as the 872 00:37:40,360 --> 00:37:42,760 Speaker 2: kids finish school, I'm going to go through the kitchen 873 00:37:42,800 --> 00:37:45,359 Speaker 2: because we do a lot of cooking for work, and 874 00:37:45,719 --> 00:37:47,799 Speaker 2: it affects my stuff as well, because I've got old 875 00:37:47,800 --> 00:37:49,640 Speaker 2: stuff in the freezer, I've got things I need to 876 00:37:49,640 --> 00:37:51,920 Speaker 2: shoot for tasse ou, I've just got stuff everywhere. So 877 00:37:51,920 --> 00:37:53,560 Speaker 2: I'm going to do a big clean out ready so 878 00:37:53,560 --> 00:37:55,719 Speaker 2: when I start the new year, which will link into 879 00:37:55,719 --> 00:37:58,319 Speaker 2: my food and my organized nation and my planning. So 880 00:37:58,520 --> 00:38:00,840 Speaker 2: just so I start with a c in space. So 881 00:38:00,840 --> 00:38:03,439 Speaker 2: I would encourage people if you do have time, rather 882 00:38:03,480 --> 00:38:05,839 Speaker 2: than wait till January when you're filling on holidays. If 883 00:38:05,840 --> 00:38:07,799 Speaker 2: you do have time in December, it's great to hit 884 00:38:07,840 --> 00:38:10,080 Speaker 2: the ground running with a new year. What am I 885 00:38:10,120 --> 00:38:12,319 Speaker 2: doing with my fitness. I'd like to get to the 886 00:38:12,360 --> 00:38:14,799 Speaker 2: gym a bit more, you know. I sort of when 887 00:38:14,800 --> 00:38:17,520 Speaker 2: I'm busy, that is what drops off straight away. So 888 00:38:17,640 --> 00:38:19,680 Speaker 2: I think I'd really like just to commit to getting 889 00:38:19,680 --> 00:38:22,240 Speaker 2: to do my weights sort of not just once a fortnight, 890 00:38:22,400 --> 00:38:25,080 Speaker 2: like once or twice a week. That'll be my priority, 891 00:38:25,160 --> 00:38:27,400 Speaker 2: but I'll just I do my best with that because 892 00:38:27,400 --> 00:38:29,480 Speaker 2: it does depend on work and what else is happening. 893 00:38:29,719 --> 00:38:32,319 Speaker 2: But certainly over the holiday break I'm going to be 894 00:38:32,400 --> 00:38:35,319 Speaker 2: doing that religiously because I do have the time when 895 00:38:35,360 --> 00:38:37,480 Speaker 2: I'm not running around after the kids in school. So 896 00:38:37,480 --> 00:38:39,520 Speaker 2: they're the two things. I want a massive clean out 897 00:38:39,520 --> 00:38:42,319 Speaker 2: of everything, and I want to be a bit more 898 00:38:42,320 --> 00:38:45,320 Speaker 2: consistent in the gym than my two What are yours 899 00:38:45,440 --> 00:38:45,799 Speaker 2: are hearing? 900 00:38:45,840 --> 00:38:48,319 Speaker 1: On that clean out? Dave got annoyed the other day 901 00:38:48,360 --> 00:38:49,680 Speaker 1: because he was trying to dress Tilly and there was 902 00:38:49,680 --> 00:38:51,359 Speaker 1: all this size one stuff in her cupbod in. He say, 903 00:38:51,480 --> 00:38:53,680 Speaker 1: it doesn't fitter anymore and she's like two and a half. 904 00:38:53,719 --> 00:38:55,040 Speaker 1: So I was like, yeah, okay, we need to do 905 00:38:55,040 --> 00:38:55,719 Speaker 1: a good clean out. 906 00:38:56,120 --> 00:38:58,600 Speaker 2: And the kids they grow so quickly as well. You 907 00:38:58,680 --> 00:39:00,640 Speaker 2: just throw out like so much stuff. 908 00:39:00,640 --> 00:39:03,160 Speaker 1: So he's trying to shove her feet into the shoes 909 00:39:03,160 --> 00:39:04,600 Speaker 1: that are too small. It's like, no, no, I've just got 910 00:39:04,640 --> 00:39:07,400 Speaker 1: bigger shoes. He's like where are they? So yeah, we're 911 00:39:07,400 --> 00:39:09,120 Speaker 1: on the same What else do I want to do? 912 00:39:09,200 --> 00:39:12,640 Speaker 1: I really want to prioritize getting to the fresh markets 913 00:39:12,640 --> 00:39:14,880 Speaker 1: more like we have these beautiful markets that are like 914 00:39:14,920 --> 00:39:17,680 Speaker 1: not even ten minutes away from us the freshest produce. 915 00:39:17,760 --> 00:39:19,520 Speaker 1: I really need to get them more like once a 916 00:39:19,600 --> 00:39:21,919 Speaker 1: month at a minimum. I've reckon. I've been four times 917 00:39:21,920 --> 00:39:24,359 Speaker 1: this entire year. So that's my goal is a little 918 00:39:24,360 --> 00:39:27,160 Speaker 1: bit more. I'm the meal prep queen, and it's completely 919 00:39:27,280 --> 00:39:29,439 Speaker 1: dropped off my entire radar for the last three months. 920 00:39:29,480 --> 00:39:31,960 Speaker 1: I must say I am either eating just meals are frozen 921 00:39:32,000 --> 00:39:34,319 Speaker 1: in the freezer from my like freezer stash, or I'm 922 00:39:34,360 --> 00:39:36,399 Speaker 1: just eating the quick and easy, like a salad bag 923 00:39:36,440 --> 00:39:38,960 Speaker 1: with some tuna or toaf where I'm using like beans 924 00:39:38,960 --> 00:39:41,200 Speaker 1: and rice kits and whacking a bit of salad into there, 925 00:39:41,320 --> 00:39:43,680 Speaker 1: or I'm doing a bit of soup and a piece 926 00:39:43,719 --> 00:39:46,319 Speaker 1: of protein toast or something. So my meal prepping has 927 00:39:46,360 --> 00:39:48,439 Speaker 1: fallen right off the planet the last couple of months. 928 00:39:48,440 --> 00:39:50,239 Speaker 1: So I really want to get back to that because 929 00:39:50,239 --> 00:39:52,440 Speaker 1: I'm just I'm not getting in enough nutrients as I 930 00:39:52,480 --> 00:39:54,840 Speaker 1: know that I want to when I'm not freshly cooking 931 00:39:54,880 --> 00:39:57,160 Speaker 1: as many things. And then my other goal is to 932 00:39:57,200 --> 00:39:59,279 Speaker 1: get go get my annual blood test and go and 933 00:39:59,280 --> 00:40:01,120 Speaker 1: get a dex scan. I actually haven't had a dexis 934 00:40:01,120 --> 00:40:03,480 Speaker 1: scan since I think before I had me, so it's 935 00:40:03,480 --> 00:40:05,279 Speaker 1: been like nearly four years. So I really want to 936 00:40:05,280 --> 00:40:07,680 Speaker 1: get a dexa scan. Go check my bone mineral density, 937 00:40:07,760 --> 00:40:09,920 Speaker 1: go check out my body composition, and go and get 938 00:40:09,920 --> 00:40:11,799 Speaker 1: my blood tests and make sure everything's all right from 939 00:40:11,840 --> 00:40:15,480 Speaker 1: like a you know, vitamin D perspective, iron perspective, blood sugars, 940 00:40:15,520 --> 00:40:17,520 Speaker 1: all of that kind of jazz. So I think if 941 00:40:17,560 --> 00:40:19,319 Speaker 1: you're listening, it's a really good time of year to 942 00:40:19,400 --> 00:40:21,800 Speaker 1: go and get some of these checks and these health checks. 943 00:40:21,920 --> 00:40:24,759 Speaker 1: Skin check is a really another important one for all Australians, 944 00:40:24,800 --> 00:40:28,279 Speaker 1: particularly those who live in warmer places like Queensland. Skin 945 00:40:28,400 --> 00:40:30,680 Speaker 1: checks are really really important. So if you haven't scheduled 946 00:40:30,760 --> 00:40:33,960 Speaker 1: some of your medical checkups lately, now is a great 947 00:40:34,000 --> 00:40:34,920 Speaker 1: time to do them. 948 00:40:35,239 --> 00:40:37,040 Speaker 2: Yeah, very good advice. And these are things you can 949 00:40:37,080 --> 00:40:40,800 Speaker 2: always so schedule, same as scheduling the weekly grocery delivery, 950 00:40:40,880 --> 00:40:43,319 Speaker 2: all those things. Scheduling those appointments now because sometimes it 951 00:40:43,320 --> 00:40:45,279 Speaker 2: takes a few months to get in, but then you 952 00:40:45,280 --> 00:40:47,319 Speaker 2: set yourself up for success. So anything that you can 953 00:40:47,400 --> 00:40:49,880 Speaker 2: schedule clean out, you know, I always say, don't wait 954 00:40:49,960 --> 00:40:51,960 Speaker 2: till Sunday to prepare for the week ahead. I'd say, 955 00:40:51,960 --> 00:40:54,040 Speaker 2: don't wait till January to prepare for a healthy twenty 956 00:40:54,080 --> 00:40:56,879 Speaker 2: twenty six. When you've got holiday time, even if it's 957 00:40:56,880 --> 00:41:00,160 Speaker 2: the twenty seventh of December, these are key days that 958 00:41:00,200 --> 00:41:02,400 Speaker 2: you will be so glad you got organized because the 959 00:41:02,440 --> 00:41:05,399 Speaker 2: year will run so much smoothly if you use that 960 00:41:05,520 --> 00:41:08,000 Speaker 2: very precious time wisely and getting on track and focus 961 00:41:08,000 --> 00:41:08,680 Speaker 2: for the year ahead. 962 00:41:09,040 --> 00:41:11,600 Speaker 1: Yeah, absolutely all right. That brings us to the end 963 00:41:11,640 --> 00:41:14,000 Speaker 1: of another episode of the Nutrition Couch. So if you've 964 00:41:14,040 --> 00:41:16,600 Speaker 1: been waiting for the perfect time to start, this is it. 965 00:41:16,800 --> 00:41:19,480 Speaker 1: This is your moment. Don't wait until January. Start now, 966 00:41:19,680 --> 00:41:22,160 Speaker 1: focus on your progress and take all of the little 967 00:41:22,160 --> 00:41:25,439 Speaker 1: winds to build that momentum right into twenty twenty six. 968 00:41:25,480 --> 00:41:28,000 Speaker 1: It is not about perfection. It is about starting, and 969 00:41:28,080 --> 00:41:30,480 Speaker 1: it is about being consistent. And these habits are the 970 00:41:30,480 --> 00:41:33,160 Speaker 1: ones that are going to carry you through into a healthier, 971 00:41:33,200 --> 00:41:35,160 Speaker 1: happier new year. So thank you for tuning in and 972 00:41:35,160 --> 00:41:37,360 Speaker 1: we will catch you next time on the Nutrition Couch. 973 00:41:37,560 --> 00:41:38,680 Speaker 2: Thanks so much for listening.