Midlife Mayhem

NEGATIVE LUMPING

You have heard of the "all or nothing" mentality, but what about "negative lumping" 
It is a similar concept that I do see with a lot of my clients
It is when they dismiss their efforts because they do not hit their target/goal
For example
Someone eats really well all week, but they mess up over the weekend (this happens a lot)
So they dismiss the ENTIRE week, even when their weekday eating was FAR BETTER than usual
or 
The person that decides to train 5 x  a week for a month - but they only average 4 x and they are bummed at 
their "failure" when in fact they did 8 more workout that usual!
Being able to recognise the progress in the "near misses" is vital.
This also couple nicely with the "optimal failure rate"
If we set a target behavior and hit it 100% of the time (zero failure) the bar was set too low and we will likely become bored.
If we only hit the behavior target 50% of the time we can become very discouraged. We set the bar too high.
The optimal failure rate is 15%, in this (very short) podcast, I do the calculation for you
 
My 21 Day Signature Weight Loss Program starts on Feb 11 - Mar 2
I only run this program once (maybe twice) per year
In 21 days you will understand weight loss and you will understand why you may have struggled in the past
Click the link for more info
 
https://theshrinkshopshop.com/products/copy-of-6-week-signature-weight-loss-program-september-30-november-11?variant=40622022623330
 

Alcohol and Weight Loss

"Can I still drink wine and lose weight?"
Questions like this come up all the time - can I drink alcohol and lose weight/
Often I will ask clients what is the one thing they know they "should" do to help with their weight loss and probably
50% of the time that person will say "stop drinking"
But are they willing to do it?
Not usually
Do they need to stop drinking to lose weight?  In this podcast (as an English alcohol drinker) we explore :)
 
In this podcast I explain how alcohol drastically reduces "Lipolysis"
"Two vodka slow lipolysis by 75% for 4 hours" - is the quote I like to repeat
Lipolysis the the release of fatty acids from their storage site into the blood
From the blood if we use those newly released fatty acids, we lose weight
 
Lipolysis then is the first step to weight loss and alcohol drastically reduces it for a prolonged 
amount of time
All is not lost - listen on
 
If you like this sort of information my 21 Day Signature Weight Loss Program starts on February 11 - March 2
Click the link for more details
https://theshrinkshopshop.com/collections/course-programs/products/copy-of-6-week-signature-weight-loss-program-september-30-november-11
 
For more coaching options visit www.theshrinkshop.com

Rapid Weight Loss

We all want it, but deep down we know it is not the answer - or is it?
In todays podcast I explore the power of the "Quick Fix" diet and how they can play a productive part of your weight loss plan.
We all know them , the "Cleanse" the "Detox" the "Lose 20 in 20" you may have even signed up for a few of the programs that promise instant weight loss. Maybe you bought the pill, or the cream or the belt.
Instant results are part of selling any product. The first few pages of a book have to grab you, the first few minutes of a movie, or is it that energy drink or that skin cream.  
When we experience immediate results we are highly motivated to continue on the path or continue in the program.
This episode in an unashamed plug for my own quick fix program, my PEAK WEEK 5 DAY SHRED where on average people lose 7-10 lb in 5 days (the record is 16 lb) The results at first sound unbelivable (which is probably why FB banned me from advertising the program), but let me explain my program to you. You will see how the results really arent that crazy, indeed they should be explected.
A quick fix diet to be powerful needs 4 things
1. A workable strategy (setting people up to fail is not cool)
2. Support
3. An explaination on how to continue
4. Results
If the program you are looking at does not offer you all 4 then it really is a money grab.
 
The Peak Week 5 Day Shred  January 21 - 27 2024
dm me your email to be notified when it returns
www.5dayshred.com
 

Water Retention & Bloating

If I had a dollar for every time a client has complained about "bloating" I would be doing this podcast from a Yacht off the Maldives
This is an extensive topic that I have summarized into under 30 minutes :)
The main causes of water retention, the hormones that govern the water in our body and what we can do about the extra pounds it can cause.
First off, I get a little ticked when people say that their weight loss was only water weight
1. On average 7% of your body weight can be EXCESS water weight
2. Water weight looks just like fat 
3. Water weights more than fat by volume (bucket of fat vs bucket of water)
4. Excess water retention means higher blood pressure
5. It can be incredibly easy to lose that excess water.
 
Aldosterone triggered by stress, lack of sleep, insulin, inflammation, cortisol. Aldosterone means that you can not pee out sodium, water follows sodium, so if sodium isnt leaving, neither is the excess water
Anti Diuretic Hormone (ADH) will be triggered if your body senses even the slightest amount of dehydration
Pre Menopause and estrogen dominance can cause annoying water retention for the ladies
Enjoy the podcast as I explain each of these and suggest solutions for all
My PEAK WEEK 5 DAY SHRED  is coming up Jan 21 - 27 and water retention is fully explained in one of the coaching call. Click the link for information about this group coaching program. If you missed it, simply email me and I will add your name to my contacts so that you will be first to hear when the program comes back around.
https://theshrinkshopshop.com/collections/course-programs/products/d-peak-week-6-day-shred
For all upcoming programs please visit my main website www.theshrinkshop.com
be sure to email me if you want your email to be added to my list (I promiise no spam) jo@theshrinkshop.com
Joanne 
Questions?  book a free discovery call, link on the homepage of my website www.theshrinkshop.com
 
2024 coaching program dates
 

Should Women Train Like Men?

Muscle is muscle right? - not exactly.
In this podcast I try (very hard) to dispel the myth of "Accidental Muscle"
No body EVER gained a huge amount of muscle on accident.
Thankfully the fashion has changed away from the thigh gap and more towards and strong healthy physique, and yet still the fear exists of getting "too big"
Ironically this usually comes from ladies over the age of 35 at which point the chance is gaining too much muscle is right up there with a lottery win
In todays podcast I will explain 
The different muscle fibers
Fast gainers vs hard gainers
How I train ladies differently than men
Which muscle fibers are lost with age
How to bring joy to any workout
The information in todays podcast is expanded upon in my Muscle Month program and in my Mastering Midlife Program.  Details on my website at www.theshrinkshop.com
I only run my programs once a year, so dont walk, run to check out the dates of my upcoming programs
If you have any questions you can always book a discovery call (link on home page of my website) or contact me at jo@theshrinkshop.com
 
COMING UP
Victory Vault a one week program of accountability and goal setting January 12 - 20
The Peak Week 5 Day Shred January 21 - 27 - The results are so good that FB banned me for posting them
21 Day Signature Weight Loss Program Feb 11 - March 2
Muscle Month March 10 - April
Tight 28 April 28 - May 25
Mastering Midlife June 16 - July 14
GROUP COACHING SCHEDULE
 

Discipline vs Self Control

Do you feel that you lack discipline or that you used to have more self control?
Indeed some people enjoy living a very structured life, they enjoy the planning and knowing every detail, but discipline is not limited to only those people. Discipline is something all of us can have more of and all it takes is a littl time.
Self Control is a real issue for many and a huge part of that is because of the world we live in today
You see, boredom triggers the need for change. The very second that we are bored, we do something to change our situation. 
Its the reason I started this podcast. On instagram the posts have to be shorter and shorter because people stay only a few seconds before they scroll on.
The televison remote control has a lot to answer for. When I was a kid if you were bored with a show someone had to get up and change to one of the other (2) channels.
Boredom causes an immediate shift - It can be good or bad, but without deliberate intention it is usually bad.
In todays world of over stimulation self control becomes a huge obstacle for many
Enjoy this podcast as I explain how to bring discipline into your life and how to gain self control - neither are difficult to do, it simply an being aware of how both principles work.
My online group coaching programs start very soon.
My accountability and goal mastery program VICTORY VAULT starts on January 12 - 20
If discipline is something you want more of, then that is the program for you.
If you want to find your inner self control then definetly join THE PEAK WEEK 5 DAY SHRED that starts on January 21 - 27
And as always, if you have questions about any of my services, book a complimentary discover call - the link is on the homepage of my website www.theshrinkshop.com
 
Joanne
jo@theshrinkshop.com
 
 

What is the Soundtrack of your life?

Today is the last day of 2023 and as I was writing my goals for 2024 I thought I would do a super quick podcast that might help you as we all enter 2024.
About 16 years ago I was taking a personal growth training program, a friend had suggested I take it and I am the sort of person that will just jump in to something sight unseen.
At the time I was going through a divorce, a tragic death, moving, and the recession of 2007 (half of my business vanished)
In class they asked us - What is the soundtrack for your life right now. Without hesitation, I thought, Dr Zchivago!  A movie from 1965 (older than me) that I have only seen twice. Why would I chose that music ?  Because it was dramatic and pitifull, it matched my emotions of feeling sorry for my self and dwelling in self pity.
I was embaressed that it came straight to mind, but it was also a life chaning moment for me.
I did NOT want to be that person, I had not thought I was that person - but I was acting exactly like THAT person.
I was horrified.
I am about to start my VICOTRY VAULT accountability and goal mastery program (January 12 -20) and this is just the tip of the iceburg of what I want my clients to explore.
Enjoy the podcast and I explain why I now have 3 soundtracks :)
 
Happy New Year everyone
Victory Vault www.yourvictoryvault.com starts on January 12 - 20
I than had The Peak Week 5 Day Shred starting on January 21 - an epic week long program to lose a ton of weight and mentally get back into the groove for 2024
www.5dayshred.com
 
To check out my programs for 2024 please visit my website www.theshrinkshop.com and know that you can always set up a complimentary discovery call (link on home page)
 
Joanne 

Do I Need To Do Cardio?

In todays podcast I discuss
Do you need to do cardio for weight loss
Can you just "diet" yourself into shape
Can you just "exercise" yourself into shape
If you just want to exercise, how many calories do you need to burn to lose weight?
If you want to sustain your weight loss, how many calories do you need to burn?
If you just want a guide as to how much cardio you need to do for your health - what does that look like?
My coaching programs start in a few weeks. If you enjoy this content I would strongly suggest checking out my programs and if you have any questions, book a discovery call and we can chat
Coming up the 2nd week of January is my one week Accountability/goal setting/growth mindset program (I havent thought of a catchy title for it yet)
If you are on my mailing list watch out for that email
If you are not on my mailing list lmk your email and I will send you details (jo@theshrinkshop.com)
This program is to start the year off strong and does not have to be anything to do with weight loss or body composition.
What do  you want to achieve, what do you need to do to achieve that, who do you need to be, what obstacles are you facing and much more, There will be homework and by the end of the program you will have a solid plan of action to start 2024
 
www.theshrinkshop.com
 
Joanne
 
 

What Causes a Food Coma

Today is December 21 and we are running full force into Christmas!
For many that means a lot of food and needing to take a nap after dinner.
Whether you celebrate Christmas or not, I am sure you have experienced a food hangover/coma - but what causes them?
There are three main reasons and the third is the most interesting!
My online group coaching programs are starting in January, be sure to click my website link to explore and if you have questions book a complimentary 20 minute discover call.
Tryptophan: Tryptophan is an amino acid found in many protein-containing foods, such as turkey. It is a precursor to serotonin and melatonin, neurotransmitters that can have a calming and sleep-inducing effect. While turkey does contain tryptophan, the amount is not exceptionally high compared to other protein sources.
Blood Glucose Levels: After consuming a large meal, especially one rich in carbohydrates, blood glucose levels can rise. The body responds by releasing insulin to help cells absorb glucose for energy. The subsequent drop in blood glucose levels, known as hypoglycemia, can contribute to feelings of fatigue.
Volume of Food: The sheer volume of food consumed during a large meal can stimulate the release of digestive enzymes and trigger the stretching of the stomach. This can lead to increased blood flow to the digestive organs, diverting it from other areas and potentially causing a temporary decrease in energy levels.
 
Joanne
www.theshrinkshop.com
2024 Group Coaching Programs 
Discovery Call
Social Media @theshrinkshop

Hate Eating Healthy?

Embarking on a journey to embrace a healthier diet can be a challenging endeavor, especially when faced with the reluctance to consume foods that are traditionally deemed nutritious. It's not uncommon to find oneself hesitating or even disliking certain foods that are recognized for their health benefits. This reluctance can be rooted in various factors, such as unfamiliar tastes, textures, or simply the comfort of sticking to familiar culinary preferences.
The intriguing aspect of human taste preferences lies in their malleability. While initially, the prospect of consuming certain foods may seem unappealing, our tastes have the remarkable ability to evolve with exposure and repetition. This phenomenon is often referred to as acquired taste. It's a testament to the dynamic nature of our palates and the capacity for our preferences to adapt over time.
The process of acquiring a taste involves a gradual adjustment to the sensory experience of a particular food. Initially, the flavors may seem unfamiliar or even off-putting. However, as one persists in incorporating these foods into their diet, the palate undergoes a transformation. The more exposure we have to a particular taste, the more accustomed and accepting we become of it. Over time, what once seemed unappealing may evolve into a flavor profile that we not only tolerate but come to genuinely enjoy.
This phenomenon underscores the importance of perseverance when trying to adopt a healthier eating pattern. It encourages individuals to venture beyond their culinary comfort zones, understanding that initial aversions can be temporary. As we expose ourselves to a diverse range of nutritious foods, our taste preferences are likely to shift, paving the way for a more balanced and health-conscious approach to eating.
 
The most common examples are coffee, alcohol and dark chocolate. At first most everyone dislikes that first bite or sip, but, as some of us know, these can become some of our favorite treats.