The Power of 30

I reckon most people don't even realise they're doing this, you're just trying really hard to get fit, lose weight, be happy etc etc. It just occurred to me the other day that everyone needs to chose one thing, and if that's the only thing you do but you do it well, then you will reap the rewards.
This week I talk to Coach Dannii about what mutli-tasking your health and fitness looks like, why it happens and how to tune out the noise and the nonsense. I guarantee you are being distraction from what is your your priority by what someone else is doing, has done or thinks you should do. This "do one thing" mentality might not apply to all situations, it's perfect for your health and fitness goals though. Do one things for 30 days and if we're wrong, then let us know and we'll do another podcast!
This week we reference our very first episode; Motivation and Working-out at Home, you can find that here
We also reference one of Dannii's Details Curves videos about the importance of muscle contractions, you can find that here
Lastly, if you haven't seen Dannii's video introducing her Legend Planner take a look here... she bought us both one and we reference them often so if you want to know what all the fuss is about it's worth a watch.
Support us for the price of a coffee at;
www.ko-fi.com/thepowerof30
Places to find us;
www.thepowerof30.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Dannii-Ellie

Support the show (https://ko-fi.com/thepowerof30)

Support the show

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
Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

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 and Stop Using Weight to Assess Health

Support the show

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
Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

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 fat held in a body.

We did a bit of Googling to get some perspective on these risk factors and how they affect our behaviour.

An Oxford study linked marriage with reduced risk of heart disease. But no one has ever judged Coach Sall on not being married and the strain she might be putting on the NHS, so stop judging people on their weight for that same reason!

Be cautious when you are reading these kind of articles! It’s not about the losing weight - it’s about the lifestyle.

A CNN article reported a reduced risk of dementia if you are married, but an increase for widows. The difference was the lifestyle factors.

The message that has to be got across is that your weight is a combination of lifestyle factors.

We talk about this Harvard Health article "When dieting doesn’t work".

This is what happens in real life - you go to the doctor, they tell you you are high risk and overweight, the final straw so you go home and decide to lose weight. You get great results after 6 months, but after 12 months, worse than disappointing, in fact, back to where you started.

So, weight might be a risk factor, but a bigger risk factor are lifestyle factors, dieting doesn’t work because it brings about temporary changes. It has to be about changes you can sustain.

You can be fit and healthy even if you are overweight!
And, if you make all those changes and it doesn’t reduce your weight, you are getting healthier. But if you diet to lose weight and don’t make those other changes, you might lose weight, but not necessarily getting healthier. In fact, could be a negative impact on your health!

Support the show

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
Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

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 Stronger by using it
• Movement is GOOD for our bodies
• Movement increases blood flow to an injury helping it to heal
• Physio Exercises - love them or hate them - do them as often as you can
• If an exercise a physio prescribes seems strange remember it’s about how your body functions, so often a physio exercise may not appear to affect the injured area

Why do we get sore after a workout - what's normal and what's not?

• Soreness is caused by overload creating micro-tears
• Micro-tears are how Strength Training works
• The main cause of micro-tears are eccentric contractions, which is a lowering of the weight where the muscle if lengthening under load
• Stretching helps by lengthening and smooth out the muscle fibres and reduce the soreness

Skeletal Pain - if you feel pain in your bones and joints, stop what you are doing, seek advice from a professional.

Key take-aways;

• IT’S OK TO SLOW DOWN!
• Pain is not the same as discomfort.
• Pain does not validate your workout as a good or beneficial workout (and neither does sweating btw!)

Exercising with an auto-immune condition (E.g. Fibromyalgia, polymyalgia, rhumatoid arthritis)

• When you are living with a life limiting condition, and you want to be living your best life - go and do your exercise.
• The most immediate benefit of exercise is your mental health, so exercise is really beneficial for anyone with an auto-immune condition.
• Moving your body is how it was designed to work best.
• If you have an auto-immune condition learn how exercise can make your body feel better, not put it under more stress.

What about exercising when you feel ill?

• Don’t workout when you are not very well!
• There are no benefits of working out if you might be coming down with something
• Once those critical few days are passed, get back to it, move your body, raise your core temp, get the blood flow going

Support the show

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
Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie

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 out the stops, aiming for 3 workouts a week, and finding you only did 6 in a month!
When you’re half assing you’re doing just enough to be in your comfort zone of trying, but not enough to make a real difference to get the outcomes. You really do feel like you're trying. In fact, that's probably what you'll say, "I'm trying"... a lot!

The result is usually that when you find out you have to put more skin in the game, you tend to want guarantees. It makes for a tricky situation.
What does halfassing look like and why do we do it?

• Halfassing keeps us safe - you know, from making the huge sacrifices we think we need to make for the huge result.
• We're also fully available if a better offer comes along, whereas if we were knee deep with all that skin in the game, we wouldn't be able to take a better offer!
• We're keeping our options open, you know, anytime if we actually decided to do it properly we would get results, but while we halfass it we're safe, because we've still got an option to up our game.
• We assume we're going to get an opportunity to do it a hundred percent, you know, that perfect week, or after Christmas/holiday/school holidays etc.
• Your subconscious is wired to keep you safe from failure and from achieving and then losing what you've achieved, so it keeps you in halfass mode where neither of those things can happen
• You often have to put a lot of effort in for quite tiny results to begin with, before the big results come in

This results in a quiet quitting on your goals, day by day, because if you ignore it long enough, it goes away. On the flip side, halfassing keeps us in the game and sometimes it's a placeholder.
You get to choose... am I quiet quitting, am holding my place, or am I ready to set myself on fire for this goal?
This one got personal for us - how was it for you?
This episode connects with our most recent Excuses Vs Reasons revisit episode; Letting Go of Blame

Support the show

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
Places to find us;
www.thepowerof30.co.uk
www.curvesilkeston.co.uk
Facebook;
@thepowerof30
@curvesilkeston
Books & Bones; Motivational Book Club
Instagram;
@curvesilkeston
@3dannii3
@sallpeacock
YouTube;
Curves Coach
Sall Peacock
Dannii-Ellie