Myofascial release is a therapeutic technique that focuses on the manipulation of fascia, the connective tissue that surrounds and supports muscles throughout the body. This practice has gained popularity in recent years due to its potential benefits for various physical and physiological conditions. ​

Starting an exercise plan can be exciting, but sticking to it can be tough. Whether you're a beginner or looking to get back into a routine after a break, it can feel challenging to maintain motivation, avoid obstacles, and keep up the momentum. The good news is, with a little planning and a strategic approach, you can set yourself up for success. Here’s a few tips that I use to help get you started—and stay—on track with your exercise plan.

​1. Set Clear, appropriate and Realistic Goals 
Before you jump into any fitness routine, it’s essential to know why you want to exercise. Are you aiming to lose weight, build strength, increase flexibility, or just improve your overall health? Understanding your goals will guide your workout choices and help keep you motivated.
Setting up proper goals is a skill and it isn’t as easy as just “lose weight” or “exercise more” to set yourself up for success, make sure your goals are SMART goals:

• Specific: Instead of vague goals like "get fit," aim for specific outcomes like "run 3 miles" or "do 10 push-ups."

 

• Measurable: Track your progress with quantifiable milestones, such as "lose 5 pounds" or "work out 4 days a week."

 

• Achievable: Set goals that challenge you but are within your ability to accomplish.

 

• Timed: Give yourself a timeframe. For example, "I will run a 5k in 3 months" or "I will lift 20 pounds in 6 weeks."
  
  

By breaking down large objectives into smaller, manageable chunks, you can make steady progress and stay motivated. A tip I would give you is start by making a long term goal. This is usually a goal you want to achieve in a year. This could be something like running a marathon in a year's time or lose 15-20kg and maintain that weight over the year. Once you have this goal in mind make 3 smaller short term goals that over time will get you achieving this broader long term goal. For example if your long term goal is to run a marathon in a year your short term goals could include: 1. Complete 3 runs a week for the next 3 weeks, 2. Be able to run 5km without stopping in 4 weeks time, 3. Ensure I am doing 2 recovery and stretch sessions lasting 20minutes a week for the next 3 weeks. This helps to ensure you stay motivated as it makes each week count and it’s not just something you have heaps of time to get ready for so you can afford to put it off everyday.   

2. Start Small and Build Gradually
If you’re new to exercise or even if you have just taken a large break, it’s tempting to dive into an intense routine right away to try and meet your long term goals as soon as possible, but this can lead to burnout or even injury. Instead, start with manageable activities and gradually increase intensity as your body adapts.
For example:

• Begin with walking or light jogging if you're starting a cardio routine.

 

• Start with bodyweight exercises like squats, lunges, and push-ups before progressing to weights or resistance bands.

 

• Focus on consistency over intensity. A few short sessions a week is a great way to build momentum without overwhelming yourself.

 

• It's better to come out of a workout happy and with plenty of energy in the tank rather than waking up the next morning to sore to follow your next workout 

3. Create a Flexible Routine
Consistency is key, but life tends to get in the way. Having a flexible exercise routine makes it easier to adjust and keep going, even when things get busy.
Here’s how to make your plan adaptable:

• Set a weekly schedule: Aim for at least 2-4 sessions per week. Choose times that work best for you, whether that’s early in the morning or after work.

 

• Mix things up: Keep your routine varied by alternating between cardio, strength training, flexibility, and rest days. This prevents monotony and helps target different muscle groups.

 

• Be flexible: If you miss a session, don’t stress—just get back on track the next day. It's more important to stay consistent over the long term than to aim for perfection.
  
  

4. Find Activities You Enjoy
One of the biggest hurdles to sticking with an exercise plan is the feeling of dread before each workout. If you’re doing something you truly enjoy, it won’t feel like a chore, and you’ll be more likely to stick with it.
Take some time to explore different types of exercises and find what excites you the most. Whether it’s dancing, cycling, swimming, yoga, weightlifting, or hiking, try to make your workouts something you look forward to instead of something you have to force yourself to do.
If you enjoy a particular activity, you’re far less likely to skip it or give it up. Plus, you can always mix it up to keep things fresh. If you feel like your current routine has become a bit monotonous, try switching it up with something new to reignite your motivation.

5. Track Your Progress
Seeing improvement, no matter how small, can be incredibly motivating. Tracking your progress not only helps you celebrate your wins but also shows you how far you’ve come, even on the days when you feel like you're not making much headway.
There are a few ways you can track progress:

• Fitness apps: Apps like MyFitnessPal or Strava can help you track your workouts, nutrition, and overall progress.
  
  
• Journaling: go old school and keep a simple fitness journal to write down what exercises you’ve done, how long you’ve spent, and any notes about how you felt.
  
  
• Progress photos: Sometimes, the changes in your body aren’t always visible from one day to the next, but after a few weeks or months, you’ll notice the transformation.
  
  

As you track your progress, remember that progress isn’t always linear. Some days will be better than others, and that's okay. Celebrate the small victories—whether it’s an extra minute of cardio, a heavier weight lifted, or the ability to do an exercise you couldn't do before.

6. Focus on the Benefits, Not Just the End Result
While your end goal might be to lose weight, build muscle, or run a marathon, it’s important to focus on the many benefits you’ll experience along the way, such as improved mood, better sleep, increased energy, and reduced stress. When you shift your mindset to appreciate these immediate benefits, the process becomes more rewarding.
By focusing on how great you feel after a workout rather than fixating on the long-term outcome, you'll be more likely to enjoy the journey and stick to your plan.

Sticking to an exercise plan doesn’t have to be difficult, but it does take intention, planning, and the right mindset. By setting clear goals, starting small, staying flexible, and focusing on the process rather than perfection, you can make exercise a consistent and enjoyable part of your life. Remember that progress is personal, and the key is to keep moving forward, no matter how small the steps may seem to be.

Ready to level up your fitness goals? Book a session with Ethan, our expert sports myotherapist and exercise scientist!

Let’s start with the fundamental root cause of all structural problems from the physical standpoint, which is to say Overload. From here we'll look at the myriad of ways this comes into play.
When we break it down further, there can be two distinct categories of overload.

​Acute Injury vs Chronic Overuse
The obvious one is of course an injury, an acute trauma to some part of the body and the details of that event will determine what structure/s may have been damaged. 
Then there is the Overuse side of things. The main difference between acute injuries and chronic overuse is the timing and underlying causes of the pain. Again, Acute injuries often occur suddenly as a result of a traumatic event, such as a fall, an impact, a sudden or over-reactive movement, or sports-related incident, causing immediate pain, swelling, and limited mobility. On the other hand, chronic overuse injuries develop gradually over time due to repetitive movements or prolonged stress, resulting in persistent pain, localised tenderness, and perhaps stiffness. First course of  management for acute injuries will usually involve rest, ice, compression, and elevation, while chronic overuse injuries require a multifaceted approach addressing underlying causes, modifying activities, and implementing rehabilitation strategies to restore function and reduce pain.
So to sum up, while they are both still forms of Overload, one is from a sudden or Acute load, and the other from repetitive and/or prolonged Chronic loads.

Furthermore there are two main divisions when it comes to the tissues or structures of the body that may be overloaded. 1) Passive structures such as ligaments, cartilage, joint capsules, discs, bones etc. And 2) Active structures which are the muscles.   
And how does overload of the active and passive structures/tissues of the body occur?
Here are the main reasons. 

Weakness 
Weak muscles are themselves more easy to overload, and more quick to fatigue which not only can lead to muscle stress and resulting tightness, soreness and referral pain (pain which travels/radiates out to other places), but therefore can also can put additional stress on our joints and lead to pain and discomfort. Another phenomenon that can happen due to muscle weakness somewhere is that other muscles may have to work harder to compensate for it and thus then those muscles will be overworked/used/loaded.
Whether it's due to a sedentary lifestyle, lack of exercise, or specific muscle imbalances, weakness can contribute to musculoskeletal issues. Strengthening exercises targeted at the weak muscles can improve their capacity for load tolerance, overall function, resilience, and can help alleviate pain.

Mobility (hypo or hyper)
Restricted joint mobility and limited muscle flexibility can contribute to pain and discomfort. When adjacent regions to an area of complaint lack mobility, it can result in overloading that specific area. For example, a sore knee with normal range of motion may experience overload due to limited mobility in the joints above and/or below, such as the hip or ankle. On the other hand, excessive joint mobility, known as hypermobility, caused by weak muscles, stretched ligaments, or a fairly common genetic conditions (known as generalised hypermobility and/or Ehlers Danlos syndrome) can all lead to joint instability (and are susceptible to poor positioning and frequent subluxation or even dislocation when severe), muscle tightness, and subsequent pain or discomfort. Balancing joint mobility and stability is crucial in maintaining optimal musculoskeletal health. 
Other factors such as poor posture, prolonged sitting, and lack of stretching or movement can lead to stiffness and reduced flexibility and/or pulling an overstretching of passive structures. 
Incorporating regular mobility exercises, and mindful movement can enhance joint mobility, and alleviate pain. As can stability, strength, muscle endurance programs.

Movement patterns 
The way we move and perform daily activities can have a significant impact on our physical well-being. Dysfunctional movement patterns are ones that once again load up our structures more than necessary. Things such as poor technique when lifting, twisting, or repetitive motions. All of which can strain our muscles and joints and lead to pain. 
Different from strength, Movement patterns are more to do with muscle control, or how you use and regulate any muscle power, and can also be thought of as a repertoire of skills, many ways and techniques or patterns you could move to achieve an action or task. If your repertoire becomes limited then you end up having to use the same few patterns over and over again, leading once again to overload.
Mindful movement practices like pilates, taichi, feldenkrais and yoga, functional training, and ergonomic adjustments can help optimise motor control and movement patterns and reduce the risk of pain and injury.

Alignment & Posture 
Poor posture is basically a repeated and prolonged overuse of body parts and positions and can place excessive loads at certain areas and therefore stress on our joints, muscles, and connective tissues, leading to pain and dysfunction. Factors such as prolonged sitting, improper lifting techniques, and repetitive movements can contribute to postural imbalances.
Joint mechanics also requires good alignment when moving through ranges of motion, when a well centred joint has to move it can glide without any friction at its pivot point, and so whether in static positions or dynamic movement practising good posture and incorporating exercises that promote good alignment can help alleviate pain and improve overall function by better distributing the loads across the body rather than having it overly concentrated in certain places.

Muscle imbalances
Muscle imbalance refers mainly to relationships of length and stiffness between muscles and can occur for example when certain muscles become overactive or tight, while others become weak or underactive. It’s a kind of shorthand way of conceptualising the result of any of the above combinations, and then feeds back onto itself. So for example, poor movement patterns or long standing postural patterns can turn into muscle imbalances, which then in turn becomes more likely to reinforce poor movement and posture as well as joint positioning (joint centration), new compensations etc., and thus increased stress on areas of the body. Corrective exercises with an aim of restoring balance to opposing muscle groups via targeted stretching and strengthening to help rebalance muscles and joints and offload the irritated tissues.

Sedentarism 
Sedentarism, or a sedentary lifestyle (characterised by a lack of physical activity), is (perhaps the) one factor that contributes to all the ones above simultaneously. It leads to atrophy (reduced muscle size/fibres) of muscles within just days, which in turn means that weaker muscles are more prone to fatigue and overload, which can result in muscle stress, tightness, and referral pain. Additionally, weak muscles may cause joints to become hypermobile, and/or other muscles to compensate, and all to become overworked. A loss of mobility can often be caused by prolonged sitting and lack of movement, can lead to restricted joint mobility, reduced muscle flexibility, and limited range of motion through adaptive tissue length and pliability loss. This can contribute to pain and discomfort, especially in adjacent regions of the body or vice-versa. Dysfunctional movement patterns, such as poor lifting techniques and repetitive motions, can strain muscles and joints, while limited movement repertoires can lead to overload and pain. Additionally, muscle imbalances, characterised by overactive or tight muscles and weak or underactive muscles, along with malpositioning of joints, can alter joint mechanics and movement patterns, resulting in increased stress on specific areas. Poor alignment and posture, often influenced by factors like prolonged sitting and improper lifting, can further exacerbate tissue stress. To address these issues comprehensively and reduce pain while improving overall physical well-being, including metabolic and mental health, it is crucial to incorporate regular strength and mobility exercises, mindful movement practices, and promote good posture.


To recap and distil all of this, one final important distinction commonly made is simply whether a condition is a Movement issue or a Workload Management issue. After considering all the information we have looked at, it becomes evident that both of these are essentially 'load' issues, but with different underlying causes. 
​
The first, a Workload Management issue, arises from overloading tissues beyond their normal capacity, either through excessive force/weight or prolonged duration/volume. On the other hand, a Movement issue stems from a lack of control and alignment in muscles and joint structures, reducing their capacity and tolerance to handle usually acceptable loads.

Although when simplified, load is at the base of all the physical determinants, it’s important to recognise also that there can be combinations of each and any of these various factors mentioned where the effects of overload can be compounded. For example a suboptimal movement pattern which has become repetitive, and then might be performed with extra load than usual (say a heavier item this time), and maybe even working harder to compensate for a currently stiff neighbouring joint, possibly throw in some muscle imbalances and/or joint instability and voila.. All these can obviously add up to a bit of a sore spot! Recognising these differences means we can tweak the way we might approach remedying the situation.

By addressing the physical determinants of pain, including weakness, insufficient mobility, muscle imbalances, alignment and posture, and movement patterns, we can take proactive steps towards reducing pain and improving our physical health. It's essential to work with healthcare professionals, such as physical therapists or exercise specialists, who can provide guidance and develop tailored strategies to address these factors. Embracing regular exercise, maintaining proper posture, incorporating mobility work, and adopting mindful movement practices can contribute to a pain-free and active lifestyle. Remember, each person's experience with pain is unique, so it's important to consult with a healthcare professional for a comprehensive assessment and personalised recommendations.

Lymphatic drainage is becoming increasingly popular within the wellness world in recent years but what actually is it? If you are well versed in beauty trends and massage techniques you may have already come across this term but if not we are here to catch you up to speed!

​Lymphatic drainage is a process that actually occurs naturally by our lymphatic system in our bodies. Our lymphatic system is composed of lymphatic vessels, organs, nodes and lymphoid tissue and It’s responsible for the processing and return of leaked fluid/ waste back into our bloodstream to help maintain balance within our bodies. 

So where does massage come in? MLD, Manual Lymphatic Drainage is a light massage technique where the therapist encourages the lymph or fluid to be processed quicker. This technique is used in the cases where there may be excess lymph in the system needing to be drained. Cases like this will present to us as swelling, a tightness or full feeling in the skin or heaviness in the limb/ affected region. So if this sounds like you, MLD is worth a try! 

MLD can be done by a qualified myotherapist or remedial massage therapist, hey hey, that's us! As part of our training we have learnt how to provide successful lymphatic drainage treatments and create treatment plans tailored to your specific needs. If you feel like Lymphatic drainage is something that may be helpful to you or you would simply like to try it out for yourself, book in for a consultation today! 

Muscle cramps, often referred to as muscle spasms, are sudden, involuntary contractions of one or more muscles. They can occur in various parts of the body, but they are most commonly experienced in the legs, particularly the calf muscles. The exact cause of muscle cramps can vary, but several factors contribute to their occurrence.

What could be causing my cramping muscles?

​Dehydration: One of the most common causes of muscle cramps is dehydration. When your body lacks adequate fluids, electrolyte imbalances can occur. This disrupts the normal electrical signals that regulate muscle contractions, leading to cramping.

Electrolyte Imbalance: Electrolytes such as sodium, potassium, calcium, and magnesium play a crucial role in muscle function. An imbalance in these electrolytes, often due to poor diet or medical conditions, can lead to muscle cramps.
​
Overexertion: Exercising intensely or for extended periods can lead to muscle fatigue. As muscles become fatigued, they are more prone to cramping due to reduced control and coordination.

Poor Blood Circulation: Insufficient blood flow to the muscles can result in oxygen and nutrient deprivation. This lack of resources can trigger muscle cramps, especially during prolonged periods of immobility.

Neuromuscular Issues: Certain medical conditions, such as nerve compression or diseases like ALS or multiple sclerosis, can disrupt the signals sent from the brain to the muscles, causing cramps.

Medications: Some medications, particularly diuretics, can lead to imbalances in electrolytes or dehydration, which may trigger muscle cramps as a side effect.

Age: As people age, they may become more susceptible to muscle cramps due to a natural loss of muscle mass and decreased flexibility.

Poor Stretching: Inadequate stretching before physical activity can increase the risk of muscle cramps, as it doesn't allow the muscles to prepare for the increased demand placed on them.

Inadequate Nutrition: A diet lacking in essential nutrients like potassium, magnesium, and calcium can increase the likelihood of muscle cramps.

To prevent muscle cramps, it's important to maintain proper hydration, ensure a balanced diet, incorporate regular stretching into your routine, and avoid overexertion.

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle function and relaxation. It can contribute to recovery and pain relief in several ways.

​Magnesium aids in:

​Muscle Relaxation: Magnesium helps muscles relax by regulating the balance of calcium and magnesium within muscle cells. This can reduce muscle cramps, spasms, and tension, which are often associated with pain and discomfort.

Inflammation Reduction: Magnesium may have anti-inflammatory properties. Inflammation can contribute to pain and delay the healing process. By reducing inflammation, magnesium can help alleviate pain and promote faster recovery.

Nerve Function: Magnesium is important for nerve function, and it can help calm overexcited nerves that may contribute to pain. Proper nerve function is essential for transmitting signals and managing pain sensations.

Energy Production: Magnesium is a co-factor in the production of adenosine triphosphate (ATP), the body's primary source of energy. Adequate magnesium levels can help improve energy production, which is crucial for recovery after physical activity and injury.

Blood Flow: Magnesium supports healthy blood circulation. Improved circulation can aid in the delivery of oxygen and nutrients to injured tissues, helping the body recover more quickly.

Stress Reduction: Stress can contribute to pain and hinder the body's recovery process. Magnesium can help regulate the body's stress response, potentially reducing stress-related pain.

Bone Health: Magnesium is important for bone health and can contribute to the repair of bone tissue. If your pain is related to bone injuries or conditions like osteoporosis, magnesium can play a role in recovery.

It's important to note that while magnesium can be beneficial for recovery and pain relief, it's not a standalone solution. You should maintain a balanced diet that includes magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains. You can also consider magnesium supplements under the guidance of a healthcare professional if you have a magnesium deficiency. However, it's essential not to exceed recommended daily doses as excessive magnesium intake can have adverse effects.

If you are experiencing chronic or severe pain, or if your pain is the result of an injury, it's advisable to book an appointment with your Myotherapist to help with a personalised treatment plan for pain management and recovery. Magnesium supplementation should be part of a broader approach to recovery and pain management and should be spoken with a healthcare professional before taking.

Here are some simple things you can incorporate into your daily routine to complement Myotherapy and promote overall musculoskeletal health.

​
​Regular Stretching Exercises:
Include daily stretching routines to improve flexibility and reduce muscle tension.
Focus on areas prone to tightness, such as the neck, shoulders, lower back, and hips.

Ergonomic Workspace:
Ensure a well-designed and ergonomic workspace to prevent strain on the muscles and joints.
Maintain proper posture while sitting, and take breaks to stretch and move around.

Mindful Breathing Techniques:
Practise deep breathing exercises to relax the muscles and reduce overall stress.
Incorporate mindfulness techniques to promote body awareness and tension release.

Hydration and Nutrition:
Stay hydrated to support the elasticity of muscles and joints.
Consume a balanced diet rich in nutrients that support muscle health, including vitamins and minerals.

Regular Physical Activity:
Engage in regular, low-impact exercises such as walking, swimming, or yoga to promote overall musculoskeletal health.
Consult with a Myotherapist for personalized exercise recommendations.

Heat and Cold Therapy:
Apply heat packs or cold compresses to areas of muscle soreness as recommended by your Myotherapist.
Alternate between hot and cold therapy for enhanced circulation and pain relief.
​
Good Sleep Habits:
Prioritize quality sleep to support the body's natural healing processes.
Use supportive pillows and mattresses to maintain proper spinal alignment.

Stress Management:
Practice stress-reducing activities such as meditation, mindfulness, or hobbies to prevent muscle tension associated with stress.
Consider incorporating stress-management techniques recommended by your Myotherapist.

Self-Massage Techniques:
Learn and practice self-massage techniques on trigger points or areas of tension.
Use foam rollers, massage balls, or other tools under the guidance of your Myotherapist.

Hydrotherapy/Water based healing- Walking/Swimming in the Pool:
Consider hydrotherapy, such as warm baths or contrast showers, to relax muscles and promote circulation. This form of self care treatment I would highly recommend for Those: post surgery, people with Arthritis, Frozen Shoulder, Knee Issues, Back Issues, Hip Issues and more. 
Due to this having a low impact on joints and muscles it is a highly effective way of helping to heal and gain strength or gain more movement in those areas.

Looking for more helpful tips? Rachael is one of our dedicated myotherapists with a passion for addressing a range of issues, including headaches, back pain, and hip discomfort. She is committed to providing a safe and supportive space to guide you through recovery and help you take control of your pain. Book your first consultation with her today!

By Rachael Bird, Myotherapist

If you've ever experienced muscle tension or pain, you know just how debilitating it can be. Whether it's from an intense workout, an injury, or simply the stress of daily life, muscle discomfort can disrupt your routine and quality of life. But did you know that one of the most effective remedies for these aches and pains is something we often take for granted – sleep?

​Let’s delve into the fascinating connection between sleep and muscle tension and pain recovery. You'll discover why those nightly hours of shut-eye are absolutely crucial for your body's healing and regeneration processes.

1. Muscle Repair and Growth
While you're snoozing, your body gets to work repairing and building muscle tissue. Growth hormone, a vital player in this process, is released during deep sleep. Those tiny micro-tears in your muscle fibers, whether from exercise or strain, are mended during this phase, contributing to muscle recovery and growth.

2. Inflammation Reduction
Inflammation is a natural response to muscle injury, but too much of it can worsen pain and slow down recovery. Proper sleep helps control inflammation levels, reducing pain and promoting faster healing.

3. Pain Threshold Regulation
Ever noticed that when you're sleep-deprived, you're more sensitive to pain? It's not your imagination. Lack of sleep can lower your pain threshold, intensifying muscle tension and discomfort. Good sleep helps maintain a higher pain threshold, making it easier to manage muscle tension.

4. Energy Restoration
Your energy levels are restored during sleep, and this can have a significant impact on muscle health. When you're well-rested, you're more inclined to engage in physical activity, which, in turn, helps release muscle tension. On the flip side, fatigue from inadequate sleep can make your muscles tense and painful more easily.

5. Stress Reduction
Stress and anxiety can contribute to muscle tension and exacerbate existing pain. Quality sleep is a natural stress buster. It helps you relax, reduces stress, and enables your muscles to unwind and recover more effectively.

6. Hormone Balance
Sleep plays a pivotal role in maintaining hormonal balance. Disrupted sleep can lead to imbalances in hormones like cortisol, which can contribute to muscle tension and pain. Restorative sleep keeps these hormones in check, promoting muscle health.

7. Tissue and Nerve Repair
Your body doesn't just repair muscle tissue during sleep; it also focuses on maintaining other essential tissues, including nerves. This repair process is crucial for reducing muscle tension and alleviating pain.

8. Circulation Improvement
Quality sleep enhances blood circulation, ensuring that muscles receive the necessary oxygen and nutrients for healing. Improved circulation supports the recovery of muscle tissue and reduces tension.

In conclusion, sleep is a powerhouse when it comes to muscle tension and pain recovery. It aids in muscle repair, inflammation control, pain threshold regulation, energy restoration, stress reduction, hormone balance, tissue and nerve repair, and circulation improvement. To promote muscle health and alleviate pain, prioritize good sleep hygiene, and ensure you get enough rest each night. Your body will thank you, and you'll wake up feeling refreshed and ready to take on the world. Sweet dreams! 

Rachael is one of our treating myotherapists who has a special interests in treating necks, backs, shoulders and heads! She is dedicated to creating a safe space where she can support you through your recovery. Book your first consultation with her today! 

Weight loss, something that many of us want to do, however even more of us fail to do it, maintain it or just fall off the bandwagon way too early. When it comes to weight loss, there isn’t a one size fits all approach and many of us look for an easy/instant fix but weight loss that can be maintained doesn’t come all that easy and is more nuanced than that. People tend to oversimplify weight loss and say “just eat less” or “exercise more” or even “try [insert] diet” which, yes, all of these can work but I’m here to give you clearer ways you can go about achieving these things to help you hit your weight loss goals. ​

Firstly let's address this 'eat less' component of weight loss, for those who love numbers and calculating, you can count calories. To do this I would suggest using a BMR (basal metabolic rate) calculator online which will give you an estimated number of calories you need to live and complete day to day activities. From there you can reduce your calorie intake by 10-20%, maintaining that amount each day and you will see weight loss results.
​
However most of us, myself included, don't have the time or the desire to go through their calories with a fine tooth comb every day and it can potentially lead to unhealthy habits. I found that when I was doing this I developed a bad relationship with food and an unhealthy obsession with calories in versus calories out. Instead, when it comes to diet I find it easier to make small changes and/or add healthier options instead of cutting things out. 
Some examples include:

• Change soft drinks to their no sugar/diet variety. Soft drinks are full of sugar and they leave you feeling unsatiated, making it easy to over consume calories when drinking them
• Add more fruits and vegetables to your meals
• Change your highly processed foods (such as take away or junk foods) to more natural foods or homemade options like going from chocolates or sweets to fruits or yoghurts, chips to things like nuts or popcorn 
• Try to change snacking habits (this was the hardest for me) when you feel like snacking try having some water first and if you’re still hungry try going for fruits and vegetables 
• Try to keep yourself busy as it is very easy to eat to keep yourself busy or because you’re bored 

Next let's look at the 'exercise more' component. While it is true that if you do more exercise you will burn more calories then if you don’t exercise but it’s also important to think about the kind of exercise you’re doing. 
A lot of people focus on cardio as the go-to exercise for weight loss, and while cardio can absolutely help, it’s only part of the equation. Weight training, for example, is a game-changer. Not only does it help you burn calories during the workout, but it also increases muscle mass, which in turn boosts your metabolism and BMR even while you're resting. Building muscle helps your body burn more calories at rest, which can help with weight loss in the long run. When it comes to exercise, finding something that you enjoy and can stick to is key. 
It's easy to burn out if you force yourself into a routine that feels like a chore. Experiment with different activities—whether it’s cycling, swimming, yoga, or strength training—until you find something that makes you excited to move your body. Unfortunately exercise alone won’t necessarily lead to weight loss as you simply can’t ‘out train’ a bad diet. However, let’s not forget that exercise is great and holds many other health benefits long term and isn’t just a weight loss tool. It improves quality of life, improves day to day movement quality and improves mental health, not to mention it keeps you more independent well into your retirement years and reduces your risk of fall injuries as it helps to maintain your bone density.

Here are some basic movement goals to help you incorporate more exercise into your routine:

• 10,000 steps everyday (this can be achieved by adding a 20-30 minute walk to your daily routine) 
• Your choice of activity (bike, run, gym, dance whatever you enjoy) 2-3 times a week for at least 20 minutes 
• If you’re going to the gym you can reduce the time you need to spend at the gym through supersetting. What this means is instead of resting after a set of an exercise you go on to do another exercise that doesn’t use the same muscle group and alternate between the two. This way you can get a great workout done in half the time
• If you’re going from no exercise at all for the last few years, try to make your goals small and achievable. Give yourself time to recover instead of all exercise based goals. Aim to exercise once a week with some recovery/stretching sessions throughout the week then build up once you are consistently meeting these goals

Achieving sustainable weight loss is more than just following a set of rules, quick fixes and fad diets. It’s about making mindful, balanced changes that work for your body and lifestyle. These changes need to be something you can maintain ongoing, not just something you struggle with for 4-8 weeks. Whether you focus on small dietary adjustments, adding more physical activity, or cultivating a positive relationship with food, the key is consistency and finding what makes you feel good. Remember, weight loss isn’t just about numbers—it’s about creating a healthier, happier version of yourself. So, experiment, listen to your body, and keep going, even when progress feels slow. When it comes to weight loss I prefer to look at the direction of change rather than the magnitude of change, as long as you’re continuing to move in a positive direction you’re already kicking goals.

If you're ready to take the next step in your weight loss journey and need guidance tailored to your needs, book an appointment with me today. Let’s work together to create a plan that helps you achieve your goals in a sustainable, healthy way!