The Power of 30

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 dietin...

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 dietin...

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/bui...

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...

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 - habitua...

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...

When we decided to tackle this topic we didn't realise where it would take us! It's probably obvious to say consequences matter and we had all our notes prepared for the show. It was only when we got into it we realised the far reaching impact consequences can have. Enjoy the listen as the realisation dawns on us that this can change everything. And you can tell because we really stumble...

Coach Sall has been sat on this one a little while and it's a great discussion about where we look for validation and motivation when we're working out. What data is important? what about how things feel, when we're making a big effort to achieve our goals? We are often deeply conditioned to believe the number on the scale is indication of our progress (or number of reps that one wo...

We did a quiz all about saboteurs, you can get it here  https://assessment.positiveintelligence.com/saboteur/overview Thing about self sabotaging behaviours is they are not always what we want and don't always serve us. Thoughts can spiral out of control and keep us stuck in certain behaviour patterns. The idea of this quiz is to identify behaviour that may have kept you safe in the past, and...

Listener Request! Let's talk about pain or discomfort you might experience when working out.  Should you work through it? Is it ever good? What about when you're sick - workout or not? In this episode we cover; Coming to the gym with an injury Auto-immune conditions When you’re not well Injuries How injuries occur and types of injuries How you can rehabilitate a muscle and make it Strong...

We are a culture obsessed with what people weigh! Weight is a risk factor for many preventable diseases but it doesn’t mean that slim people are necessarily healthy! BMI is a nonsense measure , yet still used by our health care professionals as an assessment of health. If you are very muscular you could have a high BMI as muscle is more dense. Weight also does not indicate the high risk visceral f...

This episode is for everyone who's ever said... I'm not setting goals right now I feel too much pressure it's giving me anxiety I just want to... i.e. come for my mental health I've got too much on right now I'm happy where I am I can't think of anything ... in relation to their goal setting. Goal setting absolutely IS about putting yourself under some kind of pressur...

We had trouble naming this one (as you will hear), but we decided to stick with the original title as we usually do, because it's usually the one that resonates most with people. I know you've all just recognised yourself in the title, so we're getting into it and I'll warn you, this one cut deep for us! Half-assing is when you're trying hard, feeling like you’re pulling o...

We're back on a topic which we have already explored in a 6 episode mini-series back in 2021 (links below to those episodes) but it is a topic that just keeps on giving! Whether you call them excuses or reasons, we all have them and we felt it was time to revisit this topic that already took up much of our time to see if, over the last 2 years we've changed our minds about anything we sa...

It's all very well being OK with failing, but how do you decide when it is OK to quit, and when you just need to push a little? Sometimes, you try something and it’s not what you thought it would be i.e. you like the idea more than the reality!  The most dangerous form of quitting is not bothering and staying in your comfort zone. This is playing not to lose,  we're not achieving goals,...

We've been wanting to do this one for a while! It's time to change how we talk about exercise (and weight loss), especially for women and even more especially for young girls. The association of weight with health, and weight with looking good, and the fact that if you are "slim" then you must be both healthy and fit are all falsehoods. One of the worst things about this aspect...

This topic came from a member question about HOW do you stay focused - so yeah, we're talking about distractions! Because man there are a lot of things out there designed to keep you right where you are, happily distracted from your real purpose each day. We get into the distractions and of course we've got some strategies for you - 10 no less! First of all - what distracts you from doin...

 "Self compassion is a practice of good will and not good feelings" Why are we so so hard on ourselves? It is unlikely you would say to anyone the things you say to yourself, especially when they've "messed up", but we will very quickly berate ourselves, and really, where does it get us. We have enough external influences trying to bury our self-esteem deep in the ground w...

In this episode we're taking a close look at what success looks like - sometimes before we decide we've failed we  need to decide what success actually looks like FOR US.  We're asking: What do you consider success? What have you succeeded at in life that you would celebrate? So many people, especially women are unable to see or celebrate their own success. We’re conditioned that it...

We are big fans of goal setting, we talk about it a LOT because it's something so many people don't do, especially in our world. Or their goal is simply a number on the scale (or rather off it), something that's over simplified and doesn't reflect the actions needed, how often they should be repeated and over what time. So are we about to back track over all of that? No, but we...

Wearable trackers are here to stay and it seems like most people have one, but do they change your life or not? We get into both perspectives to give you a wider view and maybe change your thinking on them. We've noticed some things with the members at the gym, for example, without a doubt when we recently did an activity challenge the members who wore trackers were at the top. But were they...

Our first "proper" episode of our new season is a Book Club Episode about the incredible book that is Atomic Habits by James Clear. We're talking about getting started with habits the right way, as opposed to getting started and falling by the way side, or feeling like we have to rely on will power or discipline (see pages 60-64). If you want to make changes in your life, you need t...

It's been a while! It's even been a while since we recorded this episode. What gives? I'm sure many of you have experienced something similar as lockdown restrictions have been lifted, and we gradually restored our lives. First there was the elation, and life still felt a little restricted and also leisurely. Then the cogs started dropping into place and the wheels started turning a...

We've been having LOTS of conversation in the gym about why we don't wear the shorts (the sleeveless top, the dress etc etc.) We're not letting this go and have launched a "Wear the Shorts" campaign! It was enough to drive Coach Dannii and Coach Sall back to the mic's to record a special edition of the podccast. Now, don't get us wrong, you don't HAVE to wea...

WOOOOHOOOO - it's our 50th episode folks!!! This episode links in with last week's episode "Your Space and Your Motivation" . Decision fatigue (also known as choice overload) is the diversion of your finite mental resources to excessive or non-essential problem solving.   These are the things that push into your mental (and physical) space that force you to weight up options fo...