Latest / She Resets: Mindset, Fitness, Confidence / Ep 23: Let's get moving!

Transcript

Ep 23: Let's get moving! · She Resets: Mindset, Fitness, Confidence

• 0:57
  SPEAKER_00: Hello, and welcome back to She Resets Fitness, Mindset, and Confidence.
• 1:04
  SPEAKER_00: So today we're going to talk about something that I think we can make far more complicated than it needs to be, and that is movement.
• 1:13
  SPEAKER_00: Now, before you switch off, because you're thinking, ah, brilliant, here we go, another person telling me I need to exercise more.
• 1:22
  SPEAKER_00: Stick with me, okay?
• 1:23
  SPEAKER_00: Because that's not what this episode is about.
• 1:27
  SPEAKER_00: We've talked a lot about mindset, we've talked about the way we think about ourselves, the habits we create, the beliefs we hold, and how we can start to make changes that actually last.
• 1:40
  SPEAKER_00: So today I thought it was time to bring movement into the conversation, but I want us to look at it differently.
• 1:47
  SPEAKER_00: So notice I haven't used the word exercise, it said movement.
• 1:51
  SPEAKER_00: I don't want us to talk about exercise as punishment for what we've eaten.
• 1:56
  SPEAKER_00: I don't want us to think about movement as something we have to do because we're unhappy with our bodies.
• 2:02
  SPEAKER_00: And I definitely don't want you thinking that you have to run five miles, spend an hour in the gym, or work up sweat every single day to be doing something worthwhile.
• 2:12
  SPEAKER_00: And want to talk about movement instead as a way of feeling alive, of feeling stronger, more capable, more confident, and more comfortable in yourself.
• 2:28
  SPEAKER_00: Excuse me.
• 2:30
  SPEAKER_00: Because movement can give you so much more than a number on the scales or even a dress size.
• 2:36
  SPEAKER_00: And it's about time to actually start recognising that.
• 2:44
  SPEAKER_00: So for years, so many of us have so many of us have been taught to look at exercise through the lens of weight loss.
• 2:54
  SPEAKER_00: How many calories have I burned?
• 2:57
  SPEAKER_00: How long do I need to work out, burn off that chocolate bar?
• 3:02
  SPEAKER_00: How much exercise do I need to make up for what I ate yesterday?
• 3:07
  SPEAKER_00: And really that pressure can actually take all the joy out of moving our bodies.
• 3:15
  SPEAKER_00: Because suddenly exercise becomes another thing to do.
• 3:20
  SPEAKER_00: It just adds to the to-do list.
• 3:23
  SPEAKER_00: Another thing we've got to do, another thing we feel guilty about if we don't do it.
• 3:29
  SPEAKER_00: And if we don't see the results we want, we start questioning ourselves: Am I not working hard enough?
• 3:36
  SPEAKER_00: Do I need to do more?
• 3:37
  SPEAKER_00: Do I need to push myself harder?
• 3:40
  SPEAKER_00: But what if we took any relation to weight loss out of the equation?
• 3:47
  SPEAKER_00: What if we ask ourselves a different question?
• 3:51
  SPEAKER_00: Maybe we ask ourselves, how do I want to feel in my body?
• 3:57
  SPEAKER_00: And what kind of movement might help me to achieve that?
• 4:03
  SPEAKER_00: Perhaps you want to have more energy.
• 4:06
  SPEAKER_00: Perhaps you want to be able to walk up a flight of stairs without feeling out of breath.
• 4:11
  SPEAKER_00: Maybe you want to feel stronger when you're carrying your shopping, or lifting your grandchildren, or your children, or doing things around the house.
• 4:21
  SPEAKER_00: Perhaps you want to feel more confident when you walk into a room.
• 4:25
  SPEAKER_00: Or maybe you just want to feel as though your body isn't something that you're constantly fighting against.
• 4:34
  SPEAKER_00: And these are all worthwhile reasons to move.
• 4:38
  SPEAKER_00: But there's something else that you need to understand, and that is that you don't have to earn the right to enjoy your body by changing how it looks first.
• 4:49
  SPEAKER_00: You can start looking after yourself right now, just as you are.
• 5:06
  SPEAKER_00: You deserve to feel good now.
• 5:09
  SPEAKER_00: And movement can be one way of helping you to do that.
• 5:15
  SPEAKER_00: So underrated because we've been looking at it the wrong way for so long.
• 5:21
  SPEAKER_00: So movement is about more than your body.
• 5:25
  SPEAKER_00: So, for example, let's think about what happens when you do start moving a little bit more often.
• 5:31
  SPEAKER_00: So, have you ever gone out for a walk when you've been feeling stressed or frustrated or completely overwhelmed?
• 5:38
  SPEAKER_00: And you set off and your head is full of thoughts, it's just one big knot going over the same problems, worrying about tomorrow, or replaying that something that's happened in the last couple of days.
• 5:51
  SPEAKER_00: But then somewhere along the way, you start to feel a little bit differently.
• 5:58
  SPEAKER_00: Perhaps you notice the trees or the sky, or you might hear the sound of birds singing or kids playing, and those thoughts become a little quieter, and you go home feeling a little calmer, even though nothing about your circumstances have actually changed.
• 6:18
  SPEAKER_00: And that's one of the things that I love about movement.
• 6:23
  SPEAKER_00: So it doesn't necessarily change what's happening around you, but it absolutely can change how you feel while you're dealing with it.
• 6:36
  SPEAKER_00: So physical activity can support your mental well-being, it can improve your mood, it can help to manage stress, it can contribute to better sleep.
• 6:48
  SPEAKER_00: And when you're feeling better mentally, you're in that good headspace, everything else just feels that little bit more manageable.
• 6:58
  SPEAKER_00: And I'm not saying going for a walk will just magically solve every problem in your life because it won't.
• 7:05
  SPEAKER_00: If only it were that simple, it'd be wonderful.
• 7:08
  SPEAKER_00: But sometimes when we are stuck in our own heads with our own thoughts, doing something physical gives us a different perspective.
• 7:18
  SPEAKER_00: So it's worth a thought.
• 7:21
  SPEAKER_00: And there's something else that I think is particularly important for women, 40 course.
• 7:28
  SPEAKER_00: And it's about how movement can actually help you to rebuild trust in yourself.
• 7:35
  SPEAKER_00: Think about how many times you've made promises to yourself that you haven't kept.
• 7:40
  SPEAKER_00: For example, I'm going to start exercising on Monday.
• 7:44
  SPEAKER_00: I'm going to get up earlier, I'm going to make more time for myself.
• 7:49
  SPEAKER_00: And then life happens, someone needs you, work gets busy, you're exhausted, the day disappears, and another promise to yourself gets broken.
• 8:02
  SPEAKER_00: And over time, that does affect how you see yourself.
• 8:07
  SPEAKER_00: You start believing that you're somebody who doesn't follow through, who can't commit.
• 8:14
  SPEAKER_00: So now imagine making yourself a much smaller promise.
• 8:19
  SPEAKER_00: Maybe I'm going to walk for five minutes today, and then you do it.
• 8:25
  SPEAKER_00: And tomorrow you do it again.
• 8:28
  SPEAKER_00: You're not trying to transform your entire life overnight, you're simply showing yourself that you can make a commitment to your own well-being and you can follow it through.
• 8:41
  SPEAKER_00: And it might sound like a small thing, but actually it is really, really powerful.
• 8:48
  SPEAKER_00: And you won't believe me till you try it.
• 8:52
  SPEAKER_00: Because every time you follow through on something that matters to you, you're building evidence that you can trust yourself.
• 9:02
  SPEAKER_00: You're becoming someone who makes time for herself.
• 9:06
  SPEAKER_00: Someone who values her health.
• 9:09
  SPEAKER_00: Someone who understands that she matters.
• 9:14
  SPEAKER_00: And that's a much bigger change than simply ticking off a workout.
• 9:19
  SPEAKER_00: It impacts everything.
• 9:24
  SPEAKER_00: You don't have to do hours of cardio.
• 9:27
  SPEAKER_00: Now anyone that knows me knows that I am a big fan of cardio.
• 9:30
  SPEAKER_00: I enjoy running.
• 9:32
  SPEAKER_00: But if I'm honest, I actually enjoy walking even more.
• 9:37
  SPEAKER_00: I'll walk anywhere for however long, in whatever conditions.
• 9:43
  SPEAKER_00: I try to get out for around half an hour a day, preferably somewhere green or blue.
• 9:50
  SPEAKER_00: And by that I mean somewhere surrounded by trees, fields, open sky or by the sea, rather than somewhere built up.
• 9:59
  SPEAKER_00: Because there's something about being outdoors that I personally find really good for my head.
• 10:06
  SPEAKER_00: But you know, I want you to understand that you don't have to copy what I do.
• 10:10
  SPEAKER_00: You don't have to run, you don't have to walk for half an hour.
• 10:15
  SPEAKER_00: And you absolutely, certainly, most definitely do not have to do something that you hate just because someone's told you it's the best way to get results.
• 10:25
  SPEAKER_00: If you don't like it, don't do it.
• 10:27
  SPEAKER_00: You're just going to resent it and hate it and not enjoy it and put it off, and then you're back to square one.
• 10:34
  SPEAKER_00: So cardiovascular activity is important.
• 10:38
  SPEAKER_00: It helps strengthen your heart, improve circulation, build stamina.
• 10:44
  SPEAKER_00: It can support healthy blood pressure, blood sugar regulation.
• 10:50
  SPEAKER_00: And regular activity is associated with a lower risk of several long-term health conditions.
• 11:00
  SPEAKER_00: It also gives you the opportunity to improve your fitness gradually.
• 11:07
  SPEAKER_00: So perhaps today you can walk for 10 minutes before you start getting tired.
• 11:13
  SPEAKER_00: But imagine a few weeks from now.
• 11:16
  SPEAKER_00: You might find that it feels even easier.
• 11:18
  SPEAKER_00: You might find that you can walk for an hour before you start to feel tired.
• 11:24
  SPEAKER_00: But you won't get to that stage if you don't start.
• 11:28
  SPEAKER_00: You might start to walk a little further without thinking about it.
• 11:33
  SPEAKER_00: You might notice that you're less out of breath when you're rushing around.
• 11:37
  SPEAKER_00: And that's progress.
• 11:38
  SPEAKER_00: And it's progress that matters.
• 11:42
  SPEAKER_00: Progress over perfection.
• 11:45
  SPEAKER_00: Perfection doesn't exist, but progress does, it's tangible.
• 11:50
  SPEAKER_00: You can measure it.
• 11:54
  SPEAKER_00: So you can walk, or you can dance in your kitchen, you can cycle, swim, garden.
• 12:03
  SPEAKER_00: They're all things that count as movement.
• 12:08
  SPEAKER_00: And the best place to start is with something you enjoy, or at the very least, something that you don't absolutely hate.
• 12:17
  SPEAKER_00: Because what we're not trying to do is something we've talked about before.
• 12:21
  SPEAKER_00: We're not trying to create a routine that lasts until your motivation disappears.
• 12:27
  SPEAKER_00: We're trying to find something that can become part of your life.
• 12:33
  SPEAKER_00: So it stays there even when you're not motivated, because it's just part of who you are and what you do.
• 12:39
  SPEAKER_00: And if you love running, brilliant, do it.
• 12:43
  SPEAKER_00: If you love a fitness class, awesome.
• 12:46
  SPEAKER_00: If you want to join a gym, go for it.
• 12:50
  SPEAKER_00: But don't think that these are the only ways to look after yourself.
• 12:54
  SPEAKER_00: You don't need to turn your life upside down or make more hours in the day to start feeling the benefits of moving more.
• 13:05
  SPEAKER_00: So we've talked about cardio, but there's another side to movement that I really want to talk about, and that is strength training.
• 13:15
  SPEAKER_00: And I think this is particularly important for women over 40.
• 13:22
  SPEAKER_00: So when we think about exercise, we often think about walking miles, running, or doing something that gets our heart rate up, gets us sweaty and out of breath.
• 13:33
  SPEAKER_00: But strength training deserves as much, if not more, attention.
• 13:38
  SPEAKER_00: So as we get older, maintaining our muscle strength becomes increasingly important.
• 13:45
  SPEAKER_00: We naturally tend to lose muscle as we age.
• 13:49
  SPEAKER_00: And resistance training, strength training, can help us preserve and build it.
• 13:56
  SPEAKER_00: And I'm not talking about becoming a body lifter or lifting heavy weights at the gym.
• 14:02
  SPEAKER_00: I'm talking about helping your body stay strong and capable for the life that you want to live.
• 14:09
  SPEAKER_00: Think about everyday things, so getting up from the floor, carrying shopping bags, lifting a suitcase into the car, moving furniture to Hoover, climbing stairs, getting up from a chair without having to push yourself up with your hands.
• 14:29
  SPEAKER_00: So these are things that we take for granted when they're easy.
• 14:33
  SPEAKER_00: But strength training helps us work towards keeping them easy.
• 14:39
  SPEAKER_00: It can also support your bone health, improve your balance, make everyday activities feel easier.
• 14:49
  SPEAKER_00: So here's a question for you.
• 14:53
  SPEAKER_00: Do you want to spend the next 20, 30, 40 years feeling as strong and independent as you possibly can?
• 15:03
  SPEAKER_00: Because that's the bigger picture.
• 15:05
  SPEAKER_00: That's it for me.
• 15:06
  SPEAKER_00: It's not about how much weight you can lift in a gym.
• 15:09
  SPEAKER_00: It's about building a body that supports the life you want to live.
• 15:15
  SPEAKER_00: It's about being able to say yes to things without worrying whether you're physically capable of doing them.
• 15:22
  SPEAKER_00: It's about feeling confident in your abilities.
• 15:25
  SPEAKER_00: It's about recognising that your body is something you can work with, strengthen and care for rather than something you need to criticise and beat yourself with a stick for.
• 15:37
  SPEAKER_00: You don't have to join a gym to get started with strength training either.
• 15:41
  SPEAKER_00: You can begin at home.
• 15:43
  SPEAKER_00: So try sit down and stand up from a sturdy chair a few times.
• 15:49
  SPEAKER_00: So a chair sit to stand.
• 15:52
  SPEAKER_00: Try some wall push-ups.
• 15:56
  SPEAKER_00: Practice standing calf raises while holding the kitchen worktop for support.
• 16:02
  SPEAKER_00: Or use a couple of baked bean cans or water bottles and do some simple arm exercises.
• 16:09
  SPEAKER_00: So start at a level that feels appropriate for you and build gradually.
• 16:15
  SPEAKER_00: And if you're unsure where to start, or you've got an injury or a health condition that affects what you can do, then get some guidance.
• 16:26
  SPEAKER_00: I'm here, I'm available.
• 16:28
  SPEAKER_00: I have a studio in Parsonly Field on the Fild Coast, but I can also zoom in to you.
• 16:35
  SPEAKER_00: So if you need some help, some advice, then ping me a message.
• 16:41
  SPEAKER_00: We can make that happen.
• 16:43
  SPEAKER_00: We can give you a start.
• 16:45
  SPEAKER_00: I have a couple of clients that come to me once a month and they get a program and then they go off and do it, and then they come back and they say, Right, I'm finding that easy, I want to progress it.
• 16:57
  SPEAKER_00: Or I'm feeling braver now, I want to try something a bit different.
• 17:00
  SPEAKER_00: And so they get another program and they go away and they do that.
• 17:05
  SPEAKER_00: More than happy to do that for anybody.
• 17:09
  SPEAKER_00: And remember, you don't need to do everything at once, you just need to start.
• 17:15
  SPEAKER_00: And I know you might be thinking, oh crikey Emma, this all sounds lovely.
• 17:19
  SPEAKER_00: You've sold it to me.
• 17:21
  SPEAKER_00: But where exactly am I supposed to find the time?
• 17:25
  SPEAKER_00: And I do understand that.
• 17:28
  SPEAKER_00: You know, many women, myself included, are juggling, work, children, partners, aging parents, housework, taxiing, accounting, shopping, and a hundred other responsibilities.
• 17:44
  SPEAKER_00: You know, you're already trying to fit more into your day than there are hours.
• 17:50
  SPEAKER_00: So when someone tells you to add an hour at the gym, it's hardly surprising if your immediate reaction is, are you having a joke?
• 18:00
  SPEAKER_00: But you need to stop thinking that movement is something that needs a huge block of time.
• 18:08
  SPEAKER_00: Perhaps it doesn't, especially if you're just getting started.
• 18:13
  SPEAKER_00: You know what if you started with just five minutes?
• 18:17
  SPEAKER_00: Five minutes of movement before you have your morning copper.
• 18:21
  SPEAKER_00: Five minutes of walking around the block, five minutes of doing a chair sit-to-stand, or some gentle squats, or some marching on the spot, five minutes of dancing to a couple of your favourite songs.
• 18:38
  SPEAKER_00: You cannot tell me that you can't find five minutes.
• 18:45
  SPEAKER_00: And if you can't, then I'm gonna ask you how many minutes you spend a day on social media.
• 18:52
  SPEAKER_00: How many minutes do you spend a day scrolling?
• 18:56
  SPEAKER_00: Those are your minutes.
• 18:57
  SPEAKER_00: There's your time.
• 19:00
  SPEAKER_00: Don't even think about telling me you haven't got five minutes.
• 19:03
  SPEAKER_00: Just not having it.
• 19:06
  SPEAKER_00: Find five minutes.
• 19:08
  SPEAKER_00: And when five minutes feels manageable, you've got a foundation, you've got something to build on.
• 19:14
  SPEAKER_00: Perhaps the week after you could do ten minutes.
• 19:19
  SPEAKER_00: There's nuggets of time everywhere.
• 19:22
  SPEAKER_00: Start taking a short walk during your lunch break.
• 19:25
  SPEAKER_00: And find you enjoy it, want to do it more.
• 19:33
  SPEAKER_00: So by the time you've built it up into longer, it's because you want to be doing longer, you've found your passion for it, you've found the benefits of it, you've found what it's doing for you.
• 19:45
  SPEAKER_00: And then it's not a chore.
• 19:47
  SPEAKER_00: Then you will find time for it.
• 19:51
  SPEAKER_00: So the point isn't that five minutes is all the activity that you need to do.
• 19:56
  SPEAKER_00: You know, public health guidelines recommends building towards around 150 minutes of moderate to intense activity each week, alongside muscle strengthening muscle strengthening activities on at least two days where appropriate.
• 20:27
  SPEAKER_00: Most weeks I exceed that, but I like I like seeing when I've exceeded it.
• 20:34
  SPEAKER_00: I feel a little jump for joy come in every time I see that I've passed my 150.
• 20:42
  SPEAKER_00: But you don't have to achieve all of that in week one.
• 20:46
  SPEAKER_00: Some movement is better than none, something is better than nothing.
• 20:51
  SPEAKER_00: And starting small will help you build a routine that will last.
• 21:00
  SPEAKER_00: And also don't fall into the trap of thinking that if you then can't do your full routine, there's no point doing anything.
• 21:07
  SPEAKER_00: That's the all or nothing thinking that we have talked about many times before on this podcast.
• 21:13
  SPEAKER_00: And you know the one.
• 21:15
  SPEAKER_00: If I can't do an hour, I won't bother.
• 21:18
  SPEAKER_00: If I can't do it perfectly, I might as well not do it at all.
• 21:22
  SPEAKER_00: But you know that real life doesn't work like that.
• 21:25
  SPEAKER_00: Some days you'll do more, some days you'll do less.
• 21:29
  SPEAKER_00: And that's okay.
• 21:32
  SPEAKER_00: The goal is to find a way of looking after yourself that can fit around your life rather than becoming another thing that has to fit in.
• 21:45
  SPEAKER_00: And a little word of caution: please don't go from zero to 100 miles an hour.
• 21:53
  SPEAKER_00: You don't have to go all in.
• 21:55
  SPEAKER_00: And I know how tempting that can be when you're motivated, you decide that things are going to change, you're motivated, you're excited, you buy the new trainers, you plan five workouts in a week, and decide that from Monday you're going to be a completely brand new person.
• 22:12
  SPEAKER_00: And for a little while, you'll manage it.
• 22:16
  SPEAKER_00: But then everything aches a little bit, you're a bit sore, you're a bit tired, you're struggling to fit something in, you miss a session, then another one.
• 22:24
  SPEAKER_00: And before you know it, you are telling yourself you've failed again, rather than just picking up where you left off.
• 22:32
  SPEAKER_00: And I know this sounds familiar.
• 22:36
  SPEAKER_00: It's sin how easy it is to get caught up in that cycle.
• 22:39
  SPEAKER_00: I've been caught up in that cycle.
• 22:43
  SPEAKER_00: But you don't have to exhaust yourself to prove that you're committed to yourself.
• 22:50
  SPEAKER_00: And doing too much too soon, you'll burn out.
• 22:55
  SPEAKER_00: It's much harder to keep going.
• 22:58
  SPEAKER_00: So if you're not used to being active, suddenly doing lots of intense exercise can leave you very sore.
• 23:05
  SPEAKER_00: It can increase your fatigue, make you feel super tired, and make you less likely to want to do it again.
• 23:14
  SPEAKER_00: And if you're exercising hard without giving yourself enough food and rest and recovery, that can negatively affect your health and performance as well.
• 23:25
  SPEAKER_00: Exercise is a form of stress on the body, and some stress is normal and a beneficial part of getting stronger and fitter, but your body does also need time to recover from that stress.
• 23:38
  SPEAKER_00: So build gradually, allow yourself rest days when you need them.
• 23:43
  SPEAKER_00: Eat enough to support your activity.
• 23:46
  SPEAKER_00: Pay attention to how you feel.
• 23:50
  SPEAKER_00: And remember that consistency doesn't mean that you're doing the same amount every single day.
• 23:56
  SPEAKER_00: Consistency means that you're doing it every week.
• 24:00
  SPEAKER_00: Something you're working towards a long-term goal.
• 24:05
  SPEAKER_00: You need to punish yourself into becoming healthier and fitter.
• 24:11
  SPEAKER_00: So building strength is all about patience, practice, and consistency.
• 24:18
  SPEAKER_00: And if you start to approach it like that, you're gonna develop a more positive relationship with movement.
• 24:24
  SPEAKER_00: You won't hate it.
• 24:30
  SPEAKER_00: So just let me link this back to something we've talked about in previous episode episodes, and that's your identity.
• 24:39
  SPEAKER_00: So you've explored the way that we see ourselves, the labels we give ourselves, the stories we repeat until they feel like they are facts.
• 24:50
  SPEAKER_00: But they're not, they're limiting beliefs.
• 24:53
  SPEAKER_00: They're beliefs that we've created that are limiting us, but because there are beliefs, we so want them to be true.
• 25:01
  SPEAKER_00: We want to make them fact, and that's not the idea.
• 25:05
  SPEAKER_00: So perhaps you spent years thinking of yourself as someone who isn't sporty.
• 25:11
  SPEAKER_00: That was me.
• 25:12
  SPEAKER_00: Someone who isn't fit, someone who always gives up.
• 25:17
  SPEAKER_00: I don't know if I've told you this story on the podcast, I might not have, but many people will know this.
• 25:24
  SPEAKER_00: I I love sport now, I love activity, I love moving my body, I love running, I love walking, I love strength training.
• 25:33
  SPEAKER_00: But when I was at school, I was the one that always used to have the forge sick note from my mum as to why I couldn't do PE.
• 25:44
  SPEAKER_00: Or I was the one that when everyone else was getting on the coaches to go to Stanley Park for sports day, I'd keep walking down the road and get the bus home.
• 25:52
  SPEAKER_00: You know, it just wasn't for me.
• 25:56
  SPEAKER_00: So we can change our identity, you see.
• 26:00
  SPEAKER_00: You know, these beliefs that you've got that are limiting you, they might have influenced the choices that you've made.
• 26:07
  SPEAKER_00: But what if you do start to question them?
• 26:11
  SPEAKER_00: What if you didn't actually have to be a sporty person to go for a walk?
• 26:17
  SPEAKER_00: What if you didn't have to be fit before you started getting fitter?
• 26:23
  SPEAKER_00: What if you didn't have to become a completely different person before you can start looking after yourself?
• 26:30
  SPEAKER_00: What if you just start making different choices?
• 26:34
  SPEAKER_00: Go for one walk, do one short strength session, five minutes of movement before you start your day.
• 26:42
  SPEAKER_00: Each time you do it, you're giving yourself a new experience.
• 26:48
  SPEAKER_00: You're showing yourself that you're capable of doing something you might previously have avoided.
• 26:55
  SPEAKER_00: And you're proving that you can prioritize your well-being without having to be perfect.
• 27:01
  SPEAKER_00: And that can slowly but surely begin to change the way you see yourself.
• 27:08
  SPEAKER_00: You can become someone who moves because you value your health, someone who makes time for yourself because you recognize that you matter.
• 27:21
  SPEAKER_00: Someone who wants to feel strong, not because you're unhappy with your body, but because you want to feel good in it.
• 27:28
  SPEAKER_00: And it's a much more empowering place to come from.
• 27:34
  SPEAKER_00: You do not have to hate yourself into change.
• 27:39
  SPEAKER_00: Look at it differently.
• 27:41
  SPEAKER_00: Start making changes because you care about yourself.
• 27:48
  SPEAKER_00: So, here's what I'd love you to do after listening to this episode.
• 27:53
  SPEAKER_00: Don't go away and plan an entirely new exercise regime.
• 27:59
  SPEAKER_00: Don't decide that you're going to go and exercise every day for an hour.
• 28:04
  SPEAKER_00: And don't worry about what everybody else is doing.
• 28:09
  SPEAKER_00: Instead, I want you to ask yourself three questions.
• 28:13
  SPEAKER_00: Number one, how do I want to feel?
• 28:19
  SPEAKER_00: Do you want more energy, more strength, more stamina, a clearer head, more confidence in your body?
• 28:27
  SPEAKER_00: Choose something that matters to you.
• 28:31
  SPEAKER_00: Number two, what movement could help me work towards getting that feeling?
• 28:38
  SPEAKER_00: So maybe it's walking, maybe it's dancing, maybe it's a bit of strength training at home, maybe it's finding a class that you've always wanted to try.
• 28:48
  SPEAKER_00: You've got to choose something that feels realistic for you.
• 28:53
  SPEAKER_00: Excuse me.
• 28:56
  SPEAKER_00: And third, what's the smallest step I could take today?
• 29:02
  SPEAKER_00: Not next Monday, not when life quietens down, not when your new trainers have arrived, but today.
• 29:11
  SPEAKER_00: So maybe it's five minutes of movement while the kettle boils for your brew.
• 29:16
  SPEAKER_00: Maybe it's a short walk after lunch.
• 29:20
  SPEAKER_00: Maybe it's getting out of your chair and moving around when you realise that you've been sitting for too long.
• 29:26
  SPEAKER_00: So make it small enough that you can realistically do it.
• 29:32
  SPEAKER_00: And then rather than asking yourself whether you've burned enough calories or done enough to change your body, ask yourself a different question.
• 29:41
  SPEAKER_00: Ask yourself, how do I feel now?
• 29:44
  SPEAKER_00: Did I enjoy that?
• 29:47
  SPEAKER_00: Do I feel more awake?
• 29:48
  SPEAKER_00: Do I feel calmer?
• 29:51
  SPEAKER_00: Because those are the changes that I want you to start noticing.
• 29:58
  SPEAKER_00: You don't have to do something ridiculous to start making a difference to your life.
• 30:06
  SPEAKER_00: It's small actions repeated over time that'll add up to progress, not perfection.
• 30:17
  SPEAKER_00: So remember, your body isn't just something to look at in the mirror, okay?
• 30:22
  SPEAKER_00: It's your body that carries you through life.
• 30:24
  SPEAKER_00: If you don't have your body, you don't have anything.
• 30:26
  SPEAKER_00: It's what allows you to hug the people you love, go to new places, dance, laugh, walk, or simply get through a busy day.
• 30:36
  SPEAKER_00: And you need to look after it.
• 30:38
  SPEAKER_00: It deserves to be looked after for all those reasons.
• 30:44
  SPEAKER_00: Don't wait until you look different to start feeling better about yourself.
• 30:50
  SPEAKER_00: And don't exhaust yourself trying to become someone you think you should be.
• 30:55
  SPEAKER_00: Just start where you are, start with what you've got.
• 30:58
  SPEAKER_00: Move in ways that feel good to you.
• 31:00
  SPEAKER_00: Build strength for the life that you want to be living.
• 31:04
  SPEAKER_00: Become your own biggest cheerleader and best friend rather than your own biggest critic.
• 31:13
  SPEAKER_00: It's not about perfection, it's not about punishment, it's about finding ways to look after yourself that actually last.
• 31:20
  SPEAKER_00: Which is what She Resets is all about.
• 31:25
  SPEAKER_00: So, as always, thank you for listening.
• 31:28
  SPEAKER_00: If something in today's episode has resonated with you, I would love for you to think about one small change that you can make.
• 31:36
  SPEAKER_00: And if you can, share this episode with another woman who might need to hear this message too.
• 31:43
  SPEAKER_00: And remember, if you do want some support with building your strength, your confidence, and a healthier relationship with yourself, then I'm here.
• 31:50
  SPEAKER_00: I work with women in person at my gym in Poulton and online so you don't have to figure it all out on your own.
• 31:59
  SPEAKER_00: So I'll be with you again next week.
• 32:03
  SPEAKER_00: But in the meantime, take care of yourself, be kind to yourself and get moving.
• 32:10
  SPEAKER_00: Bye.