The Imperfect PT Podcast

The Imperfect PT Podcast: SHOW NOTES Season 5, Episode 2 – Healing your Relationship with Food (Part 2 – “The How To…”)  Having laid ourselves bare in part one by highlighting the many ways in which our own relationship with food has been complicated, bordering on toxic, we return with part two to talk tips and strategies!   Opening with a discussion around the contributing factors to disordered eating patterns, including emotional eating and the binge restrict cycle, we explore potential strategies to help you evaluate, improve and enhance your behaviours around food.   From ditching diet culture and restrictions to Intuitive Eating and practicing unconditional permission to eat, we hope this episode provides some level of hope that balance can be achieved while honouring your health goals, even at this chaotic and indulgent time of year.   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

Welcome back to the start of our fifth season of recordings and how we’ve missed you! A brand-new season deserves a weighty subject and so we launch with the multi-faceted and potentially contentious issue that is healing a negative relationship with food. In fact, such are the complexities that we deemed it worthy of a two-parter!   It’s with frightening regularity that we speak to both male and female clients who have experienced an unhealthy relationship with food at some point in their lives. This could encompass anything from compulsive calorie checking to demonising certain foods that, if consumed, are accompanied by feelings of huge shame and guilt.   But food can’t be avoided – we need it for our very survival and therefore the relationship we have with it can affect our health, well being and happiness. With the often-damaging messages fed to us from a deeply pervasive diet culture, a careful consideration of what we put in our mouths can so easily cross over to obsessive or dangerously restrictive practices.   In part one, we delve into our own historical struggles with food, discussing their deep-rooted origins and its changing patterns in more recent years. We highlight what behaviours and habits can contribute to a poor food relationship and why it’s so important to challenge these in the pursuit of the ultimate goal….food freedom!   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

In drawing another fabulous season of recordings to a close, we return to our now traditional concluding format of a guest interview. We had the privilege of recording our season four finale with one of Amy’s long-standing clients, Jayne Devine who talks us through her own journey to improved strength and fitness as a female in her mid sixties. She is proof that age and physical impairment is no barrier to making positive change.   In a wonderfully candid and honest exchange, Jayne discusses how she overcame her own mental and physical limitations to embrace regular strength training and explains the numerous ways it has enhanced her life. She is a huge inspiration to anyone out there who has allowed fear and intimidation to stand in their way.   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

It is often under appreciated that genuine diet success is only achieved if you can maintain the fat loss results. Losing ‘X’ number of pounds in ‘X’ number of weeks is only beneficial to your long-term health if you don’t regain that weight six months or a year down the line. Achieving results and then maintaining those results for the rest of your life should be the only goal that truly matters.   Most people don’t have a weight loss problem – they have a weight loss maintenance problem. And not surprising when this is undoubtedly the toughest part of the journey. Losing fat isn’t the hard part; most people listening to this Pod will have successfully lost fat before but have most likely regained the weight over time. There’s an even greater likelihood this pattern has been repeated time and time again, otherwise known as the yo-yo dieting saga. Sound familiar?   So, in this episode, we give our suggestions for how you can best navigate the challenge that is diet maintenance.   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

As American author and happiness expert Gretchen Rubin says, “September is the other January”. In the sphere of diet and fitness, the “September reset” is often embraced and longed for more than the “New Year, New You” phase. Summer holiday indulgences alongside a lack of routine with the kids at home can play havoc with daily eating habits and activity levels, leaving us less at peace with ourselves and the bodies we’re in.   It’s therefore the time of year many of us will contemplate dieting with all the challenges and pit falls that can bring. So, what better time for Amy to reflect on her recent dieting experiences - the highs, lows and everything in between! We also impart a few simple dieting strategies, alongside some cold hard truths, that might well help your diet succeed.   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

With millions of people worldwide experiencing poor health linked to obesity, the quest for fat loss is endless and the numbers impacted ever growing. From fad diets and fasting to gruelling detox retreats, there is no end to what lengths people will go to to shed body fat.   You would have to have been living under a rock to be unaware of the recent emergence of Ozempic and similar drugs that appear to promise the “magic solution” to weight loss with seemingly no strings attached. But is this actually a miracle drug or do the potential side effects and unknown impact of long-term use give cause for concern? And perhaps there is an even bigger question to ask; how did we get to this point in history when the only conceivable solution to a worldwide obesity epidemic is to rely on an injectable drug?   As we stand on the brink of what could be a medical revolution, we wanted to provide a balanced discussion on the emotional and cultural landscape behind this complex topic, without trivialising or stigmatising. And as PTs endeavouring to help people improve their health outcomes in an obesogenic environment, you will hear how conflicted we both are about this entire field, see-sawing between support and scepticism. Buckle in!   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

Are you caught in the trap of over training while simultaneously under eating in the endless endeavour to drop body fat and/or gain muscle? Those who are often know something needs to change. The warning signs are all there: constant illness or injury, feelings of fatigue and low mood, sleep disruptions, menstrual cycle changes, training plateaus. However, they are so consumed by a fear of what might happen to their body when either calories are increased and/or training volume is decreased that they just keep repeating the same behaviours. If this sounds familiar, then this episode might just provide the tips you need to break the cycle.   Whether it’s performance goals you’re chasing, muscle gain aspirations, or just feeling like you’re living in a healthier, happier body without the constant food or training preoccupation, we have plenty of advice to dispense. If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

While it’s a privilege to have the opportunity, the prospect of a period of travel can trigger a fear response in those who struggle with the perceived lack of control it brings with it.   The abundant temptations of all inclusive, all you can eat buffets, round the clock boozing, plus little to no exercise opportunities can make some dread a holiday or business trip rather than look forward to it.     So, what’s the solution: repeat the same cycle of over restrict/overindulge/self loath/regret or simply avoid social occasions and holidays all together to stay on track? Well, we’re here to tell you that, with a few tools and techniques up your sleeves, you can achieve something resembling balance and learn to embrace these memory making opportunities rather than fear!   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at: Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

Ever get the feeling life has become one long, stress-filled “to do” list? Struggling to live up to your values amidst the grind hard culture? Too consumed by guilt to administer any form of self care? Sadly, this is a far too familiar story for us not to devote an episode to the scourge that is…being TOO DAMN BUSY! The way we are living our collective modern lives is causing us physical and mental ill health, damaging our relationships and ultimately diminishing our happiness.... But hardly a surprise when we live in a society that glorifies burnout and where stress is worn like a badge of honour. The implicit message is that, if we aren’t perpetually exhausted, we must not be doing enough! But at what cost does this come and are we simply becoming our own worse enemies in the pursuit of perfection? In this week’s Pod, we reflect on the challenges we all face in achieving any form of balance in our lives while juggling so many conflicting demands. From fear of judgement to the dangers of comparisons, the impact of the female mental load and rediscovering what brings you joy, we discuss it all! We also give our recommendations for tools you can utilise to start shifting the balance. If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at: Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

We’ve kept you waiting long enough for the launch of Season 4 and we couldn’t be more excited to be back with you, imparting yet more pearls of wisdom on how to achieve a more sustainable approach to long term nutrition and exercise habits, without the need for flawless perfection.   And we start as we mean to go on, with nothing but total honesty and personal insight!   Sick of feeling unhappy in your own skin, aware of what changes need to be made but just need that extra push to make it happen? Will the support of well-meaning friends and family make the difference or is it time to invest in a coach? For our very own Pod host Amy, the decision was a no-brainer! As a qualified nutritionist and personal trainer with several years’ experience working with her own clients on similar health journeys, you would think she would be the last person who needs to enlist the help of an external coach..... But that’s exactly what she’s done and so we thought it would be interesting to discuss what led to this decision and what she hopes to achieve from it. From habit change to meal planning, accountability to hunger cues, Amy gives an honest account of her experiences so far as well as some helpful tips for those considering treading a similar path. If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at: Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

It’s another season finale which therefore makes it guest interview pod time!   Throughout all our recordings, we strive to deliver a well rounded and inclusive perspective on the topics we bring to you. That said, it is inevitably delivered through the female lens and so, to give balance and equality to the subjects we’ve delved into this season, we welcome the lovely Tim Foster to the pod.   Having first crossed paths at our local gym (and being initially intimidated by his sheer size and athleticism), Tim became a friendly face to chat all things strength training with. And, as an ex-professional rugby player, we realised Tim had a wealth of experience and a unique perspective to share.  And it’s that very male perspective we thought worth bringing to the pod.   In this episode, he gives an insight into the realities of playing a demanding sport at an elite level, from the highs of team camaraderie and international travel to the lows of injuries and personal life sacrifices.   He also discusses how he navigated the transition from professional athlete to City Trader, what that meant for his training regime and nutrition practices and how he has dealt with the ageing process. We explore the male experience of body image issues, perfectionism, goal setting and accountability.   Tim is an avid listener of the pod (honestly) so knew well our ethos of honesty, vulnerability and embracing imperfections and therefore brings his own version of this in what is a great conversation and the perfect way to round off season 3. Enjoy!   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

If ever you needed reassurance that your Podcast hosts are still far from perfect, this is the episode that provides just that!  With another season of recordings soon drawing to a close, we reflect back on the wide variety of thought provoking topics we’ve covered and how they have impacted our own behaviours and habits. From our experiences of sobriety to our battles with ageing and body image demons, lessons learnt from injury and over training, ongoing attempts to limit UPF and an increased focus on our feeding schedules, we lay ourselves bare once again in the hope it provides some comfort that we are all just a work in progress! As ever, your ongoing feedback is always welcome along with any suggestions for future topics for season 4. Just drop us a line any time. And if you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

Intermittent fasting (IF) has become one of the world’s most popular health and wellness trends with the tantalising promise that changing mealtimes, rather than the meals themselves, can be good for you. Worn almost like a badge of honour, proponents of IF claim that it can lead to weight loss, improved metabolic health, and a host of other longevity benefits.   Humans have been fasting for thousands of years for health or spiritual reasons and, while there is increasing noise around the benefits of fasting from a cell repair and lifespan perspective, it might not be any more superior for weight loss than a typical calorie-controlled diet.  With so much conflicting information out there, it can be difficult to separate fact from fiction when it comes to this controversial eating pattern.   In this episode, we take a closer look at the basic principles behind IF and explore its potential benefits and drawbacks.   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk  

When it comes to a child’s relationship with physical activity and nutrition, it’s clear that parents play a major role.  They are typically the earliest influence in a child’s development of attitudes and values, including those related to food, body image and exercise. No pressure there then! It’s natural to want to encourage your child to eat well and be active to support their physical and mental health, but it can feel like a minefield out there, never knowing whether your well-intentioned actions or advice are helping or hindering. Focus too much on exercise or food choices and my child develops negative associations. Ignore the issue and let them find their own way and my child becomes sedentary and unhealthy!  What the hell is a parent meant to do?    In this episode we discuss ways to promote positive relationships with food and fitness to our youngsters, and how to foster a healthy approach to both, now and in the future. We also advocate the importance of introducing your kids to strength training, dispelling some well-established myths and giving guidance on where to start. Convinced by its benefits and interested in signing your kids up for our next ‘Strong Foundations’ class on Friday 31stMay, then please use the booking link below.    And, if you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

Eating well and engaging in regular physical activity is the bedrock of healthy living. The benefits are undisputed, well researched and universally understood. From weight management and disease prevention to facilitating longevity and independent living, it forms the basis of most of the fodder we talk about on this very podcast. But at what point does prioritising healthy behaviours tip past the point of being life enhancing into the realms of preoccupation and dangerous obsession? The way that our society views nutrition, exercise, and (lack of) self-acceptance, fuels and almost supports disordered eating and over training. Indeed, our very culture is built around working hard and grinding harder as a marker of success. This mindset extends beyond work and career progression to how we approach our fitness and nutrition practices. More is always better and there’s little to no place for rest and recovery…that’s just for the weak and ill disciplined, right? That couldn’t be further from the truth as we’ve both found out to our cost over the years.  So how do we recognise when our focus on being “healthy” becomes “unhealthy” and destructive? And how do we let go of our fears and anxieties to facilitate behaviour change? If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

We live in a food abundant society where the fast pace of life demands our food be supplied, prepared and often ingested ever more quickly.  Convenience is king and so it’s no surprise that food in its natural form has been replaced by snacks and ready meals that, all too often, offer very little nutritional value. They are designed and marketed to be alluring, hyper palatable, exceptionally moorish and ADDICTIVE!  We are at the point where over half the food we buy in the UK is ultra processed (and for low-income households, it’s the only affordable and viable form of nutrition available). Yes, UPFs make up 57% of the UK diet (making us the worst in Europe) – and the health risks associated with this way of eating are becoming ever more evident.  With that backdrop of increasing concern and growing public confusion, what better time to bring some awareness and understanding to the subject of UPF in the most honest way we can.  We discuss how to recognise UPF, the latest research around their impact on our health and what you can do to find healthier alternatives. If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

Frustrated by lack of discernible progress in the gym? Devoting time to physical activity but not really seeing the results you expected? Could it be because you are still exercising instead of training?  Perhaps you’ve always considered “exercise” and “training” to mean the same thing, both terms referring to moving your body to burn calories and achieve a certain physical goal.  It’s surely pointless semantics in the grand scheme of just trying to get healthier. There is, however, a big distinction between the two in terms of approach, execution, goal setting and timelines which we’ll explain in this episode. And by creating awareness of these differences and applying this to your current regime, it could lead to the results that have so far alluded you. We hope it helps. If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

We launch our third season of recordings by discussing the topic of ageing, the most natural of human processes. From our conception to the day we die, we are ageing, without exception or immunity. It is a privilege rather than a disease that not all get to experience.   However, there seems to be a well-established myth that ageing is an inevitable, slippery slope of decline from the vitality of youth to frailty, immobility, disease and loss of independence. THAT SIMPLY ISN’T TRUE and we can all enjoy a full and healthy existence for many years to come, but only if we invest every day in the attitudes and behaviours that will give us a fighting chance.  We talk about how to establish a different mindset around getting older alongside a framework of daily habits that can give your brain and body a leg up in order to beat, and indeed embrace, the ageing process.   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

Hard to believe that this recording draws to a close our second season – time flies hey!  It’s been another phenomenal few months for us as podcasters and we are hugely appreciative of all the supportive messages and feedback we’ve received. So, to finish the series, we’re returning to our now traditional concluding format of a guest appearance. Today we welcome to the pod Lucy Robinson.   Lucy is a yoga instructor and triathlon coach who delivers individual and class-based sessions in and around the Bishop’s Stortford area.  We chat to Lucy about the common barriers and misconceptions that traditionally surround her practice, how she has challenged these limiting mindsets and the multifaceted benefits that yoga brings. The phrase “we always resist what we need the most” has never rung truer!   Check out Lucy’s website  www.tri-konasana.co.uk or follow her on Instagram @tri_konasana and to enquire about her services email trikonasana.training@gmail.com. And, if you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk

As we approach the final full week of January, it’s possible the best intentions or endeavours to improve our nutrition or exercise behaviours might not have yielded the results so dearly wanted. It’s often at this time that, in desperation, we seek that ‘magic pill’ or missing puzzle piece. And that’s when we turn to supplements as the obvious solution!  Surveys suggest that more than half of Brits use some kind of supplement. And no wonder when we are bombarded with media claims of how life altering these pills, powders and tinctures are.  A quick google search and we’re suddenly convinced that turmeric cures all tummy ills, castor oil reduces wrinkles and boosts hair growth and melatonin is the answer to all our sleeping woes. So how do we cut through the noise and know what really is beneficial from a health and well-being perspective. And what’s just a total waste of our hard-earned cash?    We offer our views on the supplements that are worth your attention while honing in on the importance of consistently nailing the health basics first and foremost.   If you live close to the Bishop’s Stortford area and would like to discuss your training or nutrition needs, please contact us at:   Ramsheadamy1@gmail.com Nicola@nolabelspt.co.uk