Claim OwnershipProject Body Love
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Project Body Love podcast from Women’s Health is a 30 day programme designed to help you improve your relationship with your body. With only 6% of women describing themselves as body confident, it is clear that image concerns and negative body image holds women back from living fuller lives. This November, Women’s Health have set out to change this, with evidence based research, and science backed exercises to help you unpick these negative narratives, hosted by body confidence advocate Jada Sezer. Each 3-5 minute episode will target different societal aspects as to why so many feel the way they do and encourage you to set the right intentions to learn to appreciate the human body.
For more helpful and advice please visit womenshealthmag.com/uk/projectbodylove and don’t forget to share your progress with us @womenshealthuk #ProjectBodyLove
The functionality-focused exercises in this series are based on the Expand Your Horizon programme, developed and tested by Dr. Jessica Alleva and her colleagues at Maastricht University in the Netherlands.
The results of Expand Your Horizon have been published in several academic articles, for example: Alleva, J. M., Martijn, C., van Breukelen, G. J. P., Jansen, A., & Karos, K. (2015). Expand Your Horizon: A programme that improves body image and reduces self-objectification by training women to focus on body functionality. Body Image, 15, 81-89.
To read more about the Expand Your Horizon programme, and Dr. Alleva’s work, visit www.maastrichtuniversity.nl/jessica.alleva or www.psychologytoday.com/blog/mind-your-body.
The interview with Dr. Alleva on Appearance Matters: The Podcast (mentioned in Day 8), can be found at https://podcasts.apple.com/gb/podcast/episode-22-exercise-body-image/id1069856498?i=1000394756222.
https://www.womenshealthmag.com/uk/projectbodylove
For more helpful and advice please visit womenshealthmag.com/uk/projectbodylove and don’t forget to share your progress with us @womenshealthuk #ProjectBodyLove
The functionality-focused exercises in this series are based on the Expand Your Horizon programme, developed and tested by Dr. Jessica Alleva and her colleagues at Maastricht University in the Netherlands.
The results of Expand Your Horizon have been published in several academic articles, for example: Alleva, J. M., Martijn, C., van Breukelen, G. J. P., Jansen, A., & Karos, K. (2015). Expand Your Horizon: A programme that improves body image and reduces self-objectification by training women to focus on body functionality. Body Image, 15, 81-89.
To read more about the Expand Your Horizon programme, and Dr. Alleva’s work, visit www.maastrichtuniversity.nl/jessica.alleva or www.psychologytoday.com/blog/mind-your-body.
The interview with Dr. Alleva on Appearance Matters: The Podcast (mentioned in Day 8), can be found at https://podcasts.apple.com/gb/podcast/episode-22-exercise-body-image/id1069856498?i=1000394756222.
https://www.womenshealthmag.com/uk/projectbodylove
32 Episodes
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In today’s bonus episode of Project Body Love – the Women’s Health campaign to change the way women feel, think and speak about their bodies – Jada sits down with Women’s Health Features Director Nikki Osman to talk about her own journey to body confidence, how sport has shaped her body image and what she’s learnt from voicing this confidence series.
@womenshealthuk #projectbodylove
http://www.womenshealthmag.com/uk/project-body-love/
In the final session of this podcast series, Jada reminds you of all you’ve learnt over the last 30 days, asking you to continue this commitment to becoming a more empowered, mindful you.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Today, Jada encourages you to pass on your newfound body love to others. Whether it's through activism or making people aware of their own negative body talk, we'll talk about how you can help those around you.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Stice & Presnell (2007); today’s activity was adapted from The Body Project by Dr Eric Stice & Dr Carolyn Becker (bodyprojectcollaborative.com)
As an act of gratitude to yourself, this session is a compassionate body scan. Jada guides you through a check-in process with your body, and encourages you to observe how it's feeling physically.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
In today's session, Jada will guide you through a mirror exercise, helping you to become more compassionate and appreciative of what you can see in the reflection.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Atkinson et al (2014, 2015); today’s activity was adapted from The Mindfulness Mode by Dr Melissa Atkinson and Professor Tracey Wade (researchportal.bath.ac.uk/en/persons/melissa-atkinson)
In this mindfulness-based session, Jada helps you to change the tone of your inner voice by making conscious changes in the vocal language you use. This simple but effective tool can help you break harmful patterns.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Atkinson et al (2014, 2015); today’s activity was adapted from The Mindfulness Mode by Dr Melissa Atkinson and Professor Tracey Wade (researchportal.bath.ac.uk/en/persons/melissa-atkinson)
In today’s session, Jada introduces a mindfulness exercise. Reinforcing the idea that these thoughts are just thoughts, this tool will help you to contextualise your negative self talk the next time you become aware of it.
https://podcasts.apple.com/ca/podcast/episode-15-body-image-and-mindfulness/id1069856498?i=1000379934986
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Atkinson et al (2014, 2015); today’s activity was adapted from The Mindfulness Mode by Dr Melissa Atkinson and Professor Tracey Wade (researchportal.bath.ac.uk/en/persons/melissa-atkinson)
Research suggests that those who have a healthy relationship with exercise tend to have a healthier relationship with their body. With that in mind, today Jada leads you through a movement session.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Your ability to communicate with others is an intrinsic part of what makes you human. In this body functionality session, you’ll learn how valuing your interactions with those around you can shape the way you feel about your body.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Alleva et al (2015); today’s activity was adapted from Expand Your Horizons by Dr Jessica Alleva (maastrichtuniversity.nl/jessica.alleva)
In this episode, Jada talks self-care, and explains why setting up personal routines which allow you to be more mindful of your needs and emotions is so crucial. You will learn why practising self-care can become a way of showing gratitude towards your body.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Alleva et al (2015); today’s activity was adapted from Expand Your Horizons by Dr Jessica Alleva (maastrichtuniversity.nl/jessica.alleva)
Jada asks you to find a quiet and comfortable area to lie down for today’s episode, as she guides you through a muscle relaxing body scan. This will become a tool you can use when you need to de-stress, release tension and mindfully connect with your day ahead.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Jada asks you to get in front of the mirror for today’s episode. This exercise is a powerful learning tool to help you change your body-image narrative.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
In the last of our three-part session on body talk, Jada will teach you how to recognise the dreaded diet chat, which can slip into your conversations without you even realising. With these tips and tricks, you'll learn to stop this harmful talk from impacting your sense of self-worth.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Today, you'll learn how to become more aware of body talk. Jada will help you to change the way you talk about your body and the bodies of those around you, leading you away from appearance-based compliments and introducing you to non-objectifying alternatives.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
In this session on body talk, Jada explains how the conversations you have with friends, family and colleagues can have a negative impact on your relationship with your body. You’ll learn how to identify negative body talk and how to employ strategies to stop it in its tracks.
https://podcasts.apple.com/gb/podcast/episode-25-fat-talk-is-not-okay/id1069856498?i=1000406342841
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Mills & Fuller-Tyszkiewicz (2017); Herbozo et al (2017)
Continuing with the theme of body functionality, Jada looks at the body's ability to create something that provides meaning and purpose, whether that’s art, music or a piece of writing. It's time to think about what gets your creative juices flowing.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Alleva et al (2015); today’s activity was adapted from Expand Your Horizons by Dr Jessica Alleva (maastrichtuniversity.nl/jessica.alleva)
Today we’re returning to the theme of body functionality, only this time, we’re exploring the functions that keep you alive and healthy. Jada reminds you to focus on how your body allows you to exist and grow in the world.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Alleva et al (2015); today’s activity was adapted from Expand Your Horizons by Dr Jessica Alleva (maastrichtuniversity.nl/jessica.alleva)
For today’s task, Jada will talk you through a compassionate body scan. This exercise will help you to feel more *in* your body, rather than being restricted to just looking *at* it.
https://self-compassion.org/wp-content/uploads/2016/11/bodyscan_cleaned.mp3
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Albertson, Neff & Dill- Shackleford (2015)
In this episode, Jada asks you to make the time – on your commute, lunch break or whenever works for you – to find a green space. You'll learn how to mindfully connect with nature and appreciate the positive and uplifting impact it can have on your mood.
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
Research: Swami, Barron, Weis & Furnham (2016); Swami, Pickering, Barron & Patel (2018)
Today, Jada talks about how you can take control of your feed, and the content you interact with, to make social media a force for good in your life.
Check out Jada's favourite body-positivity accounts below:
@megan_rose_lane
@julesvonhep
@themindmedic
@thepsychologymum
@bowelbabe
@limitless_em
@bbcbodypositive
@clairesanderson
@peterdevito
@womenshealthuk #projectbodylove https://www.womenshealthmag.com/uk/project-body-love/
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