The Power of 30

Calorie Deficit Part 1

We braved it! (And yes, it made us grrrrrrrrrr!) This is a challenging topic for two people who have been standing up against diet culture for so many years but there is no escaping the science and we thought it was time to have an honest conversation about how to create a calorie deficit. Creating a calorie deficit can be done in 2 ways, and most people will immediately jump to traditional dieting (cutting calories). The other way is of course with exercise. The traditional view on this of calories in vs calories out has led to a distorted view of how it works. It is not a literal equation you can balance - eat 100 calories, and burn off 150. You CANNOT burn off the cake/chips/alcohol! The 2 approaches should be considered as 2 parts that work together but to keep things simple and bust some myths in a way that's easier to track we are tackling them one at a time. In this episode we are talking about what you put in your mouth and in part 2 we will be talking about moving your body. If we think about creating a calorie deficit what we usually end up doing (i.e. dieting) is creating a scarcity situation and that can really impact our health in a negative way. What we need to do is consider food content, and opt for nutritionally dense food rather than reduced calorie food. Food labels are not really created in a way that helps. In fact we talk about how they do just the opposite. At the end of the day, the goal is to sell you more stuff! We've got some tips for you in this episode that you may not have heard before, or may not have considered to be very valuable in your quest to change your body composition. Related: We're Changing How you Talk about "Healthy Eating" [https://www.buzzsprout.com/1579093/episodes/8699106] Body Composition [https://www.buzzsprout.com/1579093/episodes/14855405] Food and Mood [https://www.buzzsprout.com/1579093/episodes/9072410] Support the show [https://ko-fi.com/thepowerof30] All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you. www.ko-fi.com/thepowerof30 [https://ko-fi.com/thepowerof30] Places to find us; www.thepowerof30.co.uk [http://www.thepowerof30.co.uk/] www.curvesilkeston.co.uk [https://www.curvesilkeston.co.uk/] Facebook; @thepowerof30 [https://www.facebook.com/thepowerof30] @curvesilkeston [https://www.facebook.com/curvesilkeston] Books & Bones; Motivational Book Club [https://www.facebook.com/groups/3496562507240134/] Instagram; @curvesilkeston [https://www.instagram.com/curvesilkeston/] @3dannii3 [https://www.instagram.com/3dannii3/] @sallpeacock [https://www.instagram.com/sallpeacock/] YouTube; Curves Coach [https://www.youtube.com/channel/UCvfIavg3nn-Smy8qeMXsS-w] Sall Peacock [https://www.youtube.com/channel/UCiySzXud3UblgSgFNJbVvVw] Dannii-Ellie [https://www.youtube.com/user/3Dannii3]

Procrastination (It might be affecting your workouts, and probably not in the way you think.)

This is a conversation we had many times in private because, let's be honest, while this might not be everyone, it is a lot of us! We wanted to talk about some of the different aspects of procrastination because also, while it affects a lot of us, it is often only in certain situations or with certain tasks. Recognising and dealing with procrastination is a very important part of starting/building an exercise habit. The difference between someone who exercises 3 times a week and one who can hardly manage once a week is very unlikely to be motivation. But that is what we are told, because the world likes to make us feel like we are the problem. Procrastination compounds feelings of self doubt and lack of self belief - every time you procrastinate on your workout you increase the feelings of doubt about whether you are worth it, can afford it, have time for it, should be doing it.  Procrastination is also a rebellion, against the things we don't want to do! The only way to overcome that is to be extremely clear on your "Why", clear enough that your brain (and self-esteem) realise that what you want stands on the other side of your workout. Support the show [https://ko-fi.com/thepowerof30] All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you. www.ko-fi.com/thepowerof30 [https://ko-fi.com/thepowerof30] Places to find us; www.thepowerof30.co.uk [http://www.thepowerof30.co.uk/] www.curvesilkeston.co.uk [https://www.curvesilkeston.co.uk/] Facebook; @thepowerof30 [https://www.facebook.com/thepowerof30] @curvesilkeston [https://www.facebook.com/curvesilkeston] Books & Bones; Motivational Book Club [https://www.facebook.com/groups/3496562507240134/] Instagram; @curvesilkeston [https://www.instagram.com/curvesilkeston/] @3dannii3 [https://www.instagram.com/3dannii3/] @sallpeacock [https://www.instagram.com/sallpeacock/] YouTube; Curves Coach [https://www.youtube.com/channel/UCvfIavg3nn-Smy8qeMXsS-w] Sall Peacock [https://www.youtube.com/channel/UCiySzXud3UblgSgFNJbVvVw] Dannii-Ellie [https://www.youtube.com/user/3Dannii3]

Your Worth is not Your Dress Size

We get into the chaos that is clothing sizes! This discussion takes a roller coaster ride through the difficulties of getting clothes to fit, how sizes are categorised and our emotional connection to the label. Is the reason your clothes don't fit because you need to lose weight? No. The problem is not you. As with many things, the glitch happens in how we feel about the problem.  Support the show [https://ko-fi.com/thepowerof30] All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you. www.ko-fi.com/thepowerof30 [https://ko-fi.com/thepowerof30] Places to find us; www.thepowerof30.co.uk [http://www.thepowerof30.co.uk/] www.curvesilkeston.co.uk [https://www.curvesilkeston.co.uk/] Facebook; @thepowerof30 [https://www.facebook.com/thepowerof30] @curvesilkeston [https://www.facebook.com/curvesilkeston] Books & Bones; Motivational Book Club [https://www.facebook.com/groups/3496562507240134/] Instagram; @curvesilkeston [https://www.instagram.com/curvesilkeston/] @3dannii3 [https://www.instagram.com/3dannii3/] @sallpeacock [https://www.instagram.com/sallpeacock/] YouTube; Curves Coach [https://www.youtube.com/channel/UCvfIavg3nn-Smy8qeMXsS-w] Sall Peacock [https://www.youtube.com/channel/UCiySzXud3UblgSgFNJbVvVw] Dannii-Ellie [https://www.youtube.com/user/3Dannii3]

Understanding Cravings!

One of our most exciting episodes ever that could change your eating habits overnight! In this episode we're talking about how cravings work and what you can do about them, because despite feeling like they are totally out of your control, once you know how they work you can totally use the same process to develop a more desirable habit! Key points this week are; 2 types of cravings - habitual and "biological" (i.e. hormones or microbiome) Your "pudding stomach" is real and it's proper name is "sensory specific satiety" - you can use this strategy to your advantage too. Reasons for cravings that we cover; * You're restricting * You're not eating enough carbs * You're not eating enough protein * Not eating enough fibre * You're not eating enough. (Here we're talking about viewing your food through the lens of diet culture) * Not eating satisfying meals * Hormones! * Lack of sleep * Gut bacteria and microbiome Support the show [https://ko-fi.com/thepowerof30] All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you. www.ko-fi.com/thepowerof30 [https://ko-fi.com/thepowerof30] Places to find us; www.thepowerof30.co.uk [http://www.thepowerof30.co.uk/] www.curvesilkeston.co.uk [https://www.curvesilkeston.co.uk/] Facebook; @thepowerof30 [https://www.facebook.com/thepowerof30] @curvesilkeston [https://www.facebook.com/curvesilkeston] Books & Bones; Motivational Book Club [https://www.facebook.com/groups/3496562507240134/] Instagram; @curvesilkeston [https://www.instagram.com/curvesilkeston/] @3dannii3 [https://www.instagram.com/3dannii3/] @sallpeacock [https://www.instagram.com/sallpeacock/] YouTube; Curves Coach [https://www.youtube.com/channel/UCvfIavg3nn-Smy8qeMXsS-w] Sall Peacock [https://www.youtube.com/channel/UCiySzXud3UblgSgFNJbVvVw] Dannii-Ellie [https://www.youtube.com/user/3Dannii3]

Body Composition - BMI Vs Body Fat %

This could be one of the most important episodes we've ever done. Few people understand the importance of body composition, even fewer apply it. We have been indoctrinated with the importance of weight without any consideration for what that weight might consist of. If someone gave you a kilo of money as a gift it would make a huge difference whether it was a kilo of pennies, or a kilo of £20 notes right? Let's apply the same logic to our bodies, and while it may be harder to ascertain our body composition we must at least begin to talk more accurately about them. Of course we will finish with some tips on what actions you can take that will make a positive impact on your body composition, and you probably won't believe how simple they are. There's no silver bullet answer for this stuff, don't expect to be blown away by a magic trick that no-one else knows. When it comes to the care of your body it's the dull, simple stuff repeated over time that counts; * Strength Train to build lean muscle * Eat well, and nutritionally * Hydrate * Learn about you * Stop comparing yourself to others. For more information check out our other episodes on BMI [https://www.buzzsprout.com/1579093/8850511] and Stop Using Weight to Assess Health [https://www.buzzsprout.com/1579093/episodes/14079600] Support the show [https://ko-fi.com/thepowerof30] All the details of our Kofi account are below so if you want to be part of our journey to help more women, check it out - we thank you. www.ko-fi.com/thepowerof30 [https://ko-fi.com/thepowerof30] Places to find us; www.thepowerof30.co.uk [http://www.thepowerof30.co.uk/] www.curvesilkeston.co.uk [https://www.curvesilkeston.co.uk/] Facebook; @thepowerof30 [https://www.facebook.com/thepowerof30] @curvesilkeston [https://www.facebook.com/curvesilkeston] Books & Bones; Motivational Book Club [https://www.facebook.com/groups/3496562507240134/] Instagram; @curvesilkeston [https://www.instagram.com/curvesilkeston/] @3dannii3 [https://www.instagram.com/3dannii3/] @sallpeacock [https://www.instagram.com/sallpeacock/] YouTube; Curves Coach [https://www.youtube.com/channel/UCvfIavg3nn-Smy8qeMXsS-w] Sall Peacock [https://www.youtube.com/channel/UCiySzXud3UblgSgFNJbVvVw] Dannii-Ellie [https://www.youtube.com/user/3Dannii3]