Latest / Cameron's Conversations: The last weight loss podcast you'll ever need. / Episode 85: Body image and how to improve it
Transcript
- Cameron: Welcome to the Cameron's Conversations podcast. And in today's episode, I want to talk a little bit about something a wee bit different, but incredibly relevant to a lot of the stuff I've spoken about already on the podcast. And it's about body image and what we can do to be positive or be a positive influence on the way we perceive ourselves. And I think there's a few things in here that we we could really go into. One of them is that I think one of the least helpful behaviors that you can do, and I will put my hand up and say I got caught up in this the first time I ever did ⁓ a weight loss ph phase, like a significant weight loss phase, is body checking. So what the hell is body checking? Well, body checking is the sort of behavior, and it and it can range a little bit of checking yourself in the mirror or you know, feeling how a top fits, or sort of you know. almost touching a body part to see or kind of feel and get some sort of like reassurance or validation or even to kind of do some sort of negative commentary. I'll give you an example of this. So let's say someone's in a weight loss phase. So it's perfectly reasonable that they might want to check out their progress every so often. So positive way of doing that might be to do their progress photos each week and do a quick comparison and then they put them away. A negative way of doing that would be to do them and to look at them and to look at them again and again. And again and again throughout the day. I don't mean like repeatedly in the same moment, but I sort of mean like you maybe do them in the morning and then you fish them out and then you fish them out at lunchtime, you fish them out at dinner, you fish them in the evening. Like, what are we getting from that? Honest answer, nothing. So this is something I often kind of joke about to clients, especially when you first do progress photos. It's a bit different, right? Like I have had clients where they've messaged me and been like, ⁓ my goodness, I've looked at my progress photos like three times today. I cannot believe ⁓ what great shape I'm in right now. I'm so proud of myself. Fine, okay, that's that's absolutely okay. But even then, even then I would say, cool, that's fine. But if they said I keep checking every day, I would say, Hey, let's let's pull back on that a little bit, right? We don't need to be doing that. Like we don't need to be doing that. But it's a really, really important thing because it can happen visually, but it can also happen physically, where people will like pinch and grab parts of their body, and that is definitely, definitely not a positive thing to do. And the reason it tends to happen is this is that By its very nature, when you are in a weight loss phase, you are looking to make changes to your health, but also your appearance. Let's be direct about it. Let's not beat around the bush and pretend that the way we look doesn't matter in a weight loss phase. Like the reason I feel better after dropping 10 kilos from the start of this year is because I have less body fat, I look leaner, I prefer the way I look. That's objective. I'm just gonna be honest about it, right? So that's cool. But what's not useful is that if I am in a weight loss process and I start constantly looking for progress, constantly looking for validation of what I'm doing is working, right? Because not that much bloody changes in a day or two. And this is something I'm quite how would I say, robust about. And I'll say this to clients. If someone says, like, ⁓ yeah, I find myself checking myself in the mirror all the time, even if it's in a positive place, I'll actually challenge it even then in a nice way, but I'll say to them, hey, Like actually that might not be the best thing to do long term. And I'm more interested in your long-term success. So yeah, you're absolutely in great shape. That's really cool. Like got no issue with that. Got no issue with you kind of looking in the mirror and saying, you what, I look great. That's fine once a day. But we don't need to be looking repeatedly because often that behavior can slip in reverse when you maybe start to see that let's say you've got a bit of bloating, so you look in the mirror and they can be these negative things. And the reason it happens more in this weight loss phase is because A You're slightly more focused on losing weight, so that's part of it. But B also part of it is simply because we are like looking for changes, because that is a marker of progress visually. Like, how am I leaner? Do I look different? Which of course you do, just not day to day. So it doesn't matter how successful you are with your weight loss phase, even when I was right before the photo shoot, there was absolutely no chance I was seeing a a change from Monday to Tuesday. Now. When it came to the the back end of my photo shoot prep and I was in the last weeks of it, absolutely I could go from, you know, whatever it was, week X to week Y, you know, X plus one, I guess, ⁓ I could see from from what one week to the next that I looked visually leaner. Cool, yeah, that's great. And I would see that in my progress photos. But one of the best things I did is that because in that first weight loss phase, I found that I became a little bit more body image focused, and I don't really know. To be quite honest with you, where I first stumbled across the idea of body checking. But I think I you know, I ri I'm not really sure if I can place it, maybe on a podcast, but I came across it, went down the rabbit hole deep as I often do, because I'm just a big old nutrition and sort of science nerd and I just like this stuff. ⁓ as you can probably tell, to be fair, probably helps with my job. But the point is that I went down a bit of a rabbit hole and realised how unhelpful it was. And the next time I did a photo shoot prep, I had almost the opposite idea. I was like, well. Let's try and take this to the other logical stream. What happens if I just really don't check it at all? So I barely look in the mirror if I like really don't look for the visual changes other than my progress photos, you know, other than you know, obviously looking at the data. Okay, the scales are trending down cool, the measurements are going down cool. Look at my progress photo, clear change, job done. And I would really not even bother looking at those progress photos until later in the week. And an interesting thing happened. I found the whole process took Far less mental energy. Now, part of that is because of the nutrition component, which I've talked about in previous podcasts, about being more structured, having done it before, the first diet you do is always the hardest. The first proper diet where you lose a big chunk of weight and you really kick on and you learn about calorie track all these kind of things, that it's always harder. Always, always harder. When you go into these shorter phases down the line line, it's really not that difficult. Like right now, I do not find it as difficult as my first diet. That's clear transparency. Part of it's to do with the nutrition structure. Sure, I'll give that. I concede that point. But the other part of it is because I'm not putting any pressure on myself. Like I really don't. Like when it comes to the scales, like I am, I almost see dieting now like stacking up days. That's honestly how I see it. I'm like, how many days can I stack up that I nail my calories, nail my steps, nail my protein? How many can I just nail down? Like, you know, accumulating days. That's kind of how I see it, right? I just chip away. take the day off, move on to the next, and live my life. And a lot of the time, what happens is of course weeks fly by and I'm like, okay, now I'm now I'm three kilos lighter, now I'm four kilos lighter, and so on and so forth, right? And I think this is really, really important. And I I do think that a large part of why I feel less pressure is because I'm not constantly looking for progress. Cause honestly, it does not matter for my absolute most successful, like fastest weight loss with clients with myself. Like the difference between one day to the next is just non existent. You cannot see that. It is imperceptible because you're probably only losing, you know, a hundred to a hundred and fifty grams of b of body fat a day. That's just not going to be visibly obvious on most people because you'd have to be incredibly lean for it to be to be obvious. And at that point you're incredibly lean, you're probably not losing that fast anymore. So it becomes a bit of a a loop, right? So the point is this is that I think one of the biggest hacks that you can have is to check your body less. And I actually think that's hugely positive. Now, I know that people are gonna be in the mirror, you know, ⁓ doing the makeup, not not me, for example, or you know, whatever it is, you know, shaving, brushing your teeth, all these kind of normal things, right? ⁓ but I think that that's different, right? When you're doing those things. I don't mean not look in the mirror ever for context, but I do think that thing of like, checking parts of your body or checking how lean you look, quote unquote, is unhelpful because I remember doing that the week before the photo shoot. And I'm not someone who's ever been incredibly body image driven. I've never had a particularly bad relationship with it, but I noticed this clear trend that I was definitely more focused on it. And I actually felt like I looked pretty good at that point before the shoot. But then because of shoot coming up, there's this little bit of pressure am I going to be ready? Am I you know that am I going to be in good enough shape for a shoot and all the rest of it? And course I was but that's by the by. I think that's a really important part. So it's a topic I really wanted to touch on first off when I talk about body images. That is I cannot tell you how unhelpful I think that behaviour is. And it is one of the things that I take an incredibly firm stance on, or care ⁓ as I say, quite robust stance on, like that I think it is unhelpful. I do not think that I I haven't seen an an outcome ever as to date, and certainly didn't experience it, and definitely don't see it in my clients where People, if they, for example, are not body checking and increase the frequency of it, it it tends to be worse for their body image. And the reverse is true. That interestingly, when people look for progress less and they just get on with it, then they have those moments of like, ⁓ I look bloody brilliant. Out the blue, that's cool, that's natural. I'm not saying, you know, hide the mirrors in your house or any of that kind of nonsense. I just mean you shouldn't be constantly doing it. Now, I do want to c to kind of go in a little bit on this as well and what the the sort of it not the definition but the parameters of body image could be quite ⁓ body checking sorry could be quite broad. So it can be as I say looking at yourself in the mirror. I g it could be looking at yourself in progress photos excessively, for example, or repeatedly. It could be ⁓ you know, checking a part of your body. It could be how a c a site a certain item of clothing checks, like how do my jeans fit like today? Well, look, if you're doing that once a week, of course that's fine. ⁓ these jeans feel a bit looser. Like I put on a pair jeans yesterday and I was like, Christ, these are gonna fall down. This is a natural hazard. Don't really want to get arrested for public indecency. So I was like, they need to go in the ⁓ cupboard. But the point is, is that like that will naturally happen, but we should be really trying to limit it otherwise. So that's something I'm quite I guess I'm quite passionate about actually because it was it's one of those few things that you know when you do something and it really has a big impact. There are some things that make a big impact and lots of things, little things you do, and yeah, maybe over time it's sort of tangible, blah blah blah. I found when I did my next photo shoot and I had that mentality of like, I'm gonna have an experiment. Let's take this to the other extreme and just didn't look for things as I and I don't now. I'm incredibly boring with that kind of stuff. It it's incredibly helpful. Like my body image is much, much like less of a focus ⁓ my body is less of a focus for me. So that's one part. So I wanted to talk about that. I've gone kind of a bit more in depth on that than I thought I would, but I think it is as I say something I'm quite passionate about. Now, on to point two. Point two is that our body is not just for ⁓ vanity and the way it looks. So one of the reasons that I put a lot of the success I have down with clients and the improvement in their body image that they see is that it's not just about the way they look because for a lot of clients they come in the door and they want to lose weight and they want to be in better shape, but they also want to be fitter. Right? The thing is sometimes when someone walks through the door they kind of have quite a broad view of that. So Fitness can be quite an undefined thing. And that can be okay because there's also an argument here for actually it covers a lot of things, and you know, you want to be able to run for the bus, you want to be able to pick up our weight and you know, move something, and your back doesn't go away. It can cover lots of bases, that's great. But one of the things that I think is particularly, particularly helpful is that if you train or you run or you do anything else that inc includes performance within your body, and I don't mean in like a competing with others, I mean in competing with yourself as such. It's incredibly positive. Because it shifts you from seeing your body as just something that looks a certain way to something that has a function. And I know that I I speak to quite a lot of parents who they a lot of mums particularly who well, it is mums, but ⁓ who talk about maybe a little bit of a shift in the w the way that they perceive their bodies as well. It's like they will sort of say, like, it's quite not normal for context to lose a bit of confidence, you know, after childbirth and things like that, and then eventually it kind of comes back. But also that they're kind of perspective on their body slightly shift in that. Like it has this obviously much greater function. And and I think this is really, really cool, but I think this can apply to us all on a more day-to-day basis, because obviously that's not a very practical ⁓ solution for me, for example. So that's something that I that can be really, really useful is to have a focal point, to have an output. So it could be that you know, someone comes in and they drop five, six, seven kilos, they feel better in the way they look, but they also start to run. And because of that, they see their body as something that, okay, yes, it does look better, great. But also they can, you know, run fast or they can run farther, or they can run faster, I should say. Or in the gym, they're now like, yeah, but I'm so strong. I'm so much stronger. I'm so much fitter. I move better. My shoulders that were stiffer now much better, much stronger. Like that sensation of weight training for a lot of people and coming out feeling strong like they've had a good session is incredibly influence influential on their body image in the short term, acutely and chronically as well. What I mean by that is you see this where When people train, they usually come out feeling really positive about their body image, very positive, especially as the weeks and months go by in the meal for they feel more confident in the gym, they are getting stronger, they're getting fitter, they're lifting heavier weights, they're doing more movements that they've not done before, all these kind things. That's a confidence boost. That's part of it in the short term. So they out of the session feeling good and you know the hours afterwards, but they also tend to feel a lot better about their body image over the long term as well. And I see this confidence sitting a lot higher, feeling a lot more confident. capable in themselves. And I often say this as like physical competence is a part of this. Because one of the things that's often not spoken about enough is if you come in in the the situation where you feel like you've got quite a bit of weight to lose and you also don't feel particularly physically fit, those two things combined together both knock your self-confidence and body image a bit right. It's not just about the way you look because there's also this element of function of like you don't feel particularly capable or competent of some of the things you'd like to do. For example, if a friend said you ⁓ do you want to go walk up a hill and I don't mean like a Cameron Hill where you go up a really big hill because that's what your idea of fun because you're strange, but even just like a relatively small hill, like I don't know, Arthur C Edinburgh, you know, where where where I I am I'm based, like as an example, right? You feel like, ⁓ no, I wouldn't want to do I don't know if it'd be fit enough. Well that's not ideal, right? We we want to be able to do those things. Not that that's probably the be all and end all for you and it's probably more important to me than it is other people, but you want to feel like, ⁓ yeah, cool, I can do that. you can say yes to it. Or someone's like, ⁓ like shall we run for that bus? Or we could probably make it for that train. And you're like, yeah, I can probably jog for three minutes. I don't mean you have to be a runner, but I know all my clients that train in the gym like twice a week or train at home twice a week or you know, three times a week, let's say like those clients who are training and exercising regularly, if they needed to run two minutes for a bus stop, they can, right? Even if they're not runners. Like they wouldn't like, ⁓ my God, I can't do that. That would be impossible. Like they know they're fit enough to do that. And that's quite important. Even though they're not a runner, it's important that they're able to be able to jog for a bus or jog for a train or whatever it is. but these things are important too, is that sense of physical competence also feeds into your body image. And I would encourage you not to just think of training for just the way you look. It's normal for it to start that way for a lot of people, because you're coming in for weight loss, it would be, but over time try and see all the other positives, even the boring stuff. Cause here, this is one of the things, right? It's really, really not that exciting to have a strong lower back until the day that you need to pick up something heavy that requires having a strong lower back. And option A is you've not trained and you pick it up and you hurt your back, or B, option B, you have trained and it's dead easy to do and it just doesn't phase you, right? It's not important until it is, but actually it's a really cool feeling. And then there's those other things where, you know, your friend asks you to help them move the, I don't know, bloody washing machine or something, them all's getting roped into something like that, one way or another, curse of being a PT. It's like I I want to be to say yes, right? I don't want to worry about, you know, doing that thing. So that sense of physical competence also bleeds in. And it and it doesn't just come from the gym. I think people get a lot of it from the gym because for a lot of people, I think part of it is, in an ironic way, because it's out of people's comfort zones initially, that's actually a positive thing because when they get into the gym, that because they've pushed through that initial comfort zone, it's almost like a bigger challenge. You know, you almost get more fulfillment is what I'm trying to say. Whereas if it wasn't really a challenge, like that'd be different. Like if you'd run before, probably getting back into running, you feel good about, but it's not like a new challenge per se to conquer. So that's one way of looking at that, the the body image side of it too, is don't just have a weight loss goal, as weird as it sounds. I actually see a lot of success for people who, even if their primary goal, their North Star still weight loss, they're kind of like, ⁓ yeah, I'm really starting to enjoy the gym. I I managed to get two extra kilos on the leg press, or I did two more reps. When I start to hear client dialogue like that and it's different for everyone. ⁓ but you know it could be that or it could even be that they're like, ⁓ I'm starting to see my arms showing a little bit more definition. Like even that feels like a little bit of a pull away from just being smaller slash skinnier or whatever your your your terminology is. It's a little bit more positive as well. So I think having that there is a really, really big deal as well. Is it's a really cool thing when someone's like, ⁓ actually I feel like the you know like ⁓ one of my clients was saying the other day is I I was putting on shorts or something and I really noticed that my like my legs are more like solid. Like they're like they don't move as much. And I was like, it was a strange sensation. But they're like, I just I don't know why I just randomly noticed this. So there's a sort of example where yes, it's a little bit about body, right? Where they they have a sort of awareness, but it's this kind of positive like, ⁓ that's because I'm stronger, rather than that association of like, ⁓ just because I've lost weight all the time. I think that's useful. And I think when you are in a weight loss phase, having a bit of a focus on like, ⁓ I'm making all this great progress in the gym or I'm my like going for walks and my goodness I'm so much fitter than I used to be for walks or You know, these kind of changes can be really, really useful. I think pursuing physical goals, and and sometimes that can be the obvious, you do a 10k or you're you're gonna go and climb a mountain in four weeks' time or hell or whatever it is, so you're getting a bit fitter for that. Like, ⁓ I'm gonna go and do ⁓ you know, whatever it is, Snowden or Ben Nevis or something like You're like, Well, I'm gonna, you know, not train for ages for it, because you probably you don't need to, but you maybe do three or four weeks where you get up a h a small hill on the weekend or you get out for longer walks, so you feel a bit fitter for it. Those kind of things is very hill-focused, isn't it? God, I'm biased. ⁓ but I think that can be really, really helpful too. So that's kind of points one and two is a little bit about body checking is terrible, frankly. I think it's a terrible, terrible thing to do. And I think reducing that helps. And there's not many things I will say about like in such a direct manner, but I do think it's really unhelpful. Second thing is about having physical goals and activities and competence. And it could literally be that you start playing badminton with a friend, or you start going to Zumba, or you start running, or you start going to the gym. Like it and and sometimes it's a mixture of those things. I have clients that are Now like to go for a long walk on a Saturday morning, but they also go to the gym and sometimes they go to Zumba as well. Cool. They've now got three things which you know their body does for them that it can do better than it used to, that have nothing to do with weight loss, particularly. And that improves their body image and self confidence too. A third thing that I think when it comes to body image is internal dialogue is I absolutely will, and I know a couple of clients listening to this will have been kind of ⁓ will know what I'm talking about when I say this, is like I will sort of pull up. A little bit about the language we use about ourselves because it's important and not on a patronizing school teacher way, but because I know it makes a difference, right? You know, it's a bit like I always say when it comes to if someone says to me, like, ⁓ I'm I'm hoping my protein's better next week, cool, but that's a wish, not a plan. What does that mean? And and I'll sort of like in a much nicer way, I want to say I'm nice to my clients. ⁓ but the the thing that I will often say is, you know, when it comes to that, it's like, okay, What what does that ⁓ look like for you? Like tell tell me a little bit more about that. And they'll sort of say, ⁓ well, I quite take my protein up. I'm like, if that's where it stops, I'm like, okay, cool. Here's some suggestions from my end, because I've looked through your food diary. This is what I I think the you could win on. What about one of these two things, which which seems most reasonable to you? And then we'll focus and we'll work on that. But if someone says like, ⁓ I hope, then then that would be an example of where we're like, well, we need to be more assertive with that. And this that's a slightly different context, but it applies to this too. It's like the language we use matters. Because the person who's like, actually, next week I'm going to get more protein at breakfast every day because that's something really simple I can do that makes my life easier. I'm finding I can't really be bothered trying to sort out lunch. So do you know what? I'll just focus on breakfast and that makes my day easier. Cool, fine. It's very assertive, it's deliberate. ⁓ When it comes to something like ⁓ your internal dialogue in general. Excuse me, we're gonna have to take a drink. My throat has apparently just ⁓ decided it's had enough. There are no edits on this podcast, as you can tell, so that's maybe just something a little sip of water. But one of the things that is important is if you talk negatively about yourself, you can expect to have negative body image. I really do challenge people to think, and it's so simple but boring, imagine you were your friend or you have a friend and you use the same dialogue about them, how would they feel? If you repeatedly do that, I'm not saying if you're like, ugh, you know what, I could do with a bit of losing ⁓ losing a bit of weight. That might be Honest with yourself, right? And that may be where we start. And then from there you can start to shift it to be like, do you know what? I've still got some weight to lose, but I feel better in this way. Cool. That's fairly constructive, fairly positive. If you're just like, ⁓ I've still got loads of weight to lose, I've still got loads of weight to lose, or I don't look any better, and you keep doing these things that are quite negative, or you focus on the the wrong things. I'm gonna give you an example. So Usually people have a body part that they want to lose weight on more. So I could give you an example, right? So when I gain any body fat, go straight to my hips. Just always has, always will, right? Go straight to my hips. And I can see that even when I've gone into a really successful muscle gain phase, I often look like I put on a tangible amount of muscle, I've got a bit more size in the right places, but I will also have a little bit of additional body fat around my hips, right? That that's just the way of it for me. And that's that's fine. So I know if someone was to say, right, what's one body part that you would like to be a little bit leaner? I Tim Hitch, right? It's just just a genetic thing. And that's okay. Like I'm not stressed about it. I'm not losing sleep. It's just objective. If I lose weight, right? And for me, this is a this is like a true to life example. When I lose weight, I often notice it in my forearms first, my upper back, and probably a little bit into my shoulders and my face, right? So I know to look at right now, like if you see a photo of me. with like a headshot for example, my jawline is back, my neck looks quite lean, my forearms I notice when I'm like training, my upper arms are really ⁓ getting there. My upper arms are still not quite as lean as they will be for sure, but my my my face and ⁓ my forearms definitely starting to look really quite lean already. And my upper back does too. Look to progress photos. There's big difference in that. Cool. If I sit and I pick that apart and I talk about the negative stuff rather than the positives, I'm not gonna feel very good at it because about it. Because if I was doing that to friend That would also be, frankly, a bit shit. So if I have a friend and I'm like, ⁓ your upper back looks much better and your your arms look much leaner, and because my guy, my forearms actually matter to me, but anyway, it's just a guy thing. I'm like, ⁓ it's is nice about like forearms looking leaner, and you can see your jawline a bit more, they would probably be pretty flattered, right? They'd be ⁓ yeah, that's I'm I'm feeling really good about that. If you said to them, actually, your hips could still do with losing loads of bloody weight what you're playing at Cameron, like they would probably feel pretty crushed, right? Pretty crushed. Now, our internal dialogue might not be as powerful as it is when it comes externally in a single line. So if I look at myself in the mirror and like, ⁓ I could probably do with losing a bit more of my hips, that probably isn't going to do me a colossal amount of damage in that one instance. But our internal dialogue is more frequent than it's gonna be from a friend. If a friend compliments you on your weight loss, it's probably gonna be one moment in one particular point in time, right? They're not gonna every time they see you or every 10 minutes, you know, or every few hours be like, ⁓ Looking good, looking lean, like you you know, or whatever it is, or you look like you've lost weight. They're gonna say it once, and probably not for a month or two months or whatever, until you look like you've lost even more weight, perhaps. So we need to be quite conscious because the frequency of our internal dialogue ⁓ is rather high because well we're we're in our own bodies and minds every single day. Sounds a bit existential. But anyway, the point is this is that a lot of the time, a lot of the time, w our internal dialogue is frankly pants. It is not very good. And I see this, and I absolutely pull this up with clients, is you know, they I'll look at a check-in, and this happens a lot at the start. This is for some people they're super positive from the start. Some people will be, do you know what? My steps were I was only just over target. I'm like, wait a second, you hit your target and you're beating yourself up about that. Why? Or I did my three gym sessions, but one of the machines was busy. I was really annoyed about that. Okay. So you did all your sessions. And there's one thing that was constrained that you couldn't do, and you're focusing on that, like you can pick out the negatives if you want to, but it's not very helpful. And actually, if you start to swing the other way and really try and challenge yourself to find the positives, I don't mean being silly with it and just making things up, right, that aren't true, or that you know you're overselling it. Like you you can be sort of honest about it. ⁓ and you know, you can look at your as I say, a progress photo and be like, ⁓ do you know what? My arms are looking a lot better. I'm feeling positive. I feel like I'm making good progress. You don't have to stand in the mirror and say, I'm the finished article, right? You you don't need to do that. I don't necessarily think that would be completely honest with yourself if you feel like you've still got ten kilos to lose to lose weight with, to yeah, what I'm saying there. But the point is, is that you don't need to like be ridiculous about it. You don't need to be happy clappy, as ⁓ I think the the term might go. But you can be pragmatic but positive. Actually, you know what? I'm really noticing a difference in my jawline. Actually, I can't see so such big or ch big changes in my progress photos, but I can see some really, really nice visual changes in my clothes and how they fit. These kind of things can win the day as well. So those are kind of my three things that I think help body image. First one, as I say, and forgotten mind blank there. ⁓ it'll come through body checking. And then the ⁓ third one obviously being around just kind of like the internal dialogue that we use. Can you tell my mind's just gone blank, can you? That's really embarrassing. And Come to, ⁓ yeah, second one about physical ⁓ performance as well. Goodness me, the cafe must have worn off. It's betrayed me halfway through my podcast. ⁓ but I think this is really important, and I think this is a subject which I'm quite passionate about because I think it matters, and I think it's not talked about enough. And ultimately, what I see is this, and I've coached for a little while now, and I have got a lot of clients in very, very good shape. Is this is the people that benefit the most from getting in really good shape are the ones that also change their internal dialogue and identity too. They shift their sense of. ⁓ ability to kind of like be positive about things and have sort of performance goals. And and when I say performance, it could be anything like walking up a hill and ⁓ that was much easier than last time. ⁓ move the fridge no bother. Also my clothes are fitting better. And it's almost like they stack lots of micro wins together and feel good about those rather than just focus on like, ⁓ well I moved that fridge okay. I lost another half kilo this week. My clothes are all fitting better. My jeans are fitting better. But those hips, Cameron, come on now, you know. So I think that's really, really important that we kind of have a little bit more of a positive and kind of outlook on it. So hopefully that was helpful. That was the longest solo episode I've done. So there we go. A bit more detailed. ⁓ partially because I probably lost my voice halfway through. But if that was helpful and you are on your own weight loss journey right now and you're looking for a bit more support, and that's what one-to-one is for, after all, then you can jump into the show notes and you will see a link to my WhatsApp there. You can ping me a little message. Ask anything you want about coaching or just even any questions you have in general about all things health and fitness. And I will catch you later in the next episode. Speak soon.