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/

Day 21: Guided relaxing body scan

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

Society & Culture

Personal Journals

History

Philosophy

Places & Travel

Health & Fitness

Mental Health

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/

Jada Sezer on silencing her inner critic and the of power of sport on self-esteem

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/

Day 30: Reflecting on what you've learnt

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)

Day 29: Spreading body love

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/

Day 28: Compassionate body scan

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)

Day 21: Guided relaxing body scan

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