In this episode I talk about navigating the middle ground between extreme diet culture and the anti-diet movement; how to enjoy your holiday without "ruining" your progress; how to properly warm up for a training session; progressive overload and the benefits of machines vs free weights; and whether or not cheese causes cancer.

Here's a link to the 2019 systematic review I mention in the episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352799/

In this episode I discuss the principles of habit change and how you can start changing your narrative to change your behaviour. 

Plus I discuss why I've not supplied you with any meal plans, training around periods, if juice counts as one of your five a day and how long it takes to digest meat.

Here's the link to the gut expert I mention in the episode: https://www.instagram.com/theguthealthdoctor/

In this episode I look at why we experience DOMS (delayed onset muscle soreness) and if there's anything we can do about it. I also discuss the benefits of Omega 3 and how much caffeine you need to boost your workout.

In this episode I discuss NEAT, why you should lift weights to build muscle rather than to burn calories and answer your questions on protein, skin and shift work. 

Here's a link to the dermatologist I mentioned, Dr Anjali Mahto, who is a fountain of knowledge on all things skin related: https://www.instagram.com/anjalimahto/

In this short episode, I discuss a list of prompts that will help you reflect on 2019 and set your 2020 intentions. 

New Year's resolutions often fall by the wayside by February. It's time for another approach. I want you to set intentions, make a plan and decide on what you want to get out of 2020. 

Here's a link to the free 2020 goals helpsheet I mention in the episode: https://pennie3.typeform.com/to/PXQDpb. Fill it out and get your answers emailed to you.

Hope you all have a wonderful new year's and a wonderful 2020!

In this short podcast, I explain the ethos behind Strong Habits and what the programme entails. If you have any questions, email me at [email protected]

First intake starts 6 Jan. To sign up, use this link: https://coachpennie.mypthub.net/3/p/84200

Find me on Instagram @superpennie