Summary

In this episode, we are chatting all things silly season - how to navigate the Christmas period without guilt or restriction, emphasising the importance of mindset, practical strategies for maintaining health and fitness, and the need to enjoy the festive season while being mindful of choices. During this time, focus on consistency rather than perfection and embrace the season without the burden of food guilt.

Takeaways

• December isn't the problem; all-or-nothing thinking is.

• Aim to maintain rather than lose weight during December.

• One meal never derails you; it's about the following days.

• Focus on consistency over perfection during the holidays.

• Food guilt is optional; own your choices and move on.

• You can say no to social events without feeling guilty.

• Structure is key to maintaining habits in December.

• Enjoy the festive foods without overindulging.

• Mindful eating can help navigate holiday temptations.

• It's only a week of indulgence; maintain good habits leading up to it.

Chapters

00:00 Navigating the Silly Season: Introduction to Christmas Challenges

02:50 Mindset Shifts: Overcoming All-or-Nothing Thinking

05:58 Practical Strategies for Staying on Track

08:48 Indulgence vs. Guilt: Making Mindful Choices

12:02 Maintaining Structure and Balance During December

14:50 Embracing the Holiday Spirit Without Guilt

Keywords

postpartum recovery, postpartum weight loss, women's health, exercise after childbirth, nutrition for new mothers, mental health postpartum, breastfeeding, bounce back culture, self-care for mothers, healing journey

Summary

Welcome to episode 5 on The Reset Room!

In this episode I talk about the realities of postpartum recovery and why it’s so important to approach healing as an individual journey. I share my thoughts on setting realistic expectations around recovery and body changes, emphasising how proper nutrition, movement, and rest all play a role in feeling strong again. I also challenge the pressures of the ‘bounce back’ culture, encouraging patience, self-compassion, and a focus on what truly matters - your health and well-being. This conversation is a reminder that every woman’s journey is different, and real healing takes time.

Takeaways

-Postpartum recovery is unique for every woman.

-Social media often presents a filtered view of postpartum journeys.

-It's crucial to prioritize healing over rushing back to exercise.

-Nutrition plays a vital role in postpartum recovery, especially for breastfeeding mothers.

-The bounce back culture can be damaging to mental health.

-Seeking professional help, like a women's health physio, is beneficial.

-Recovery is not linear; it's important to be patient with yourself.

-Focus on gradual progress rather than perfection.

-Protect your mental peace by avoiding negative comparisons.

-Celebrate the strength of your body and what it has accomplished.

Chapters

00:00 Understanding Postpartum Recovery

02:51 The Importance of Individualised Healing

06:10 Navigating Exercise Postpartum

08:57 The Role of Nutrition and Breastfeeding

11:50 Challenging the Bounce Back Culture

15:04 Embracing Your Unique Journey

17:54 Final Thoughts on Progress and Healing

In today's conversation, Dee Murphy speaks with Colman Power, an expert in organic fitness, about the intersection of fitness, nutrition, and sustainable living. Colman shares his personal journey to becoming a passionate advocate for organic food and fitness. He emphasises the importance of growing your own food, simple nutrition tips, and the benefits of a healthy lifestyle.

The discussion also includes practical advice for listeners looking to improve their health and well-being, along with rapid-fire questions that reveal Colman's insights on fitness and nutrition.

Takeaways:

-Good quality sleep makes you feel like a brand new person.

-Finding people who share your interests is crucial for happiness.

-Simple habits can lead to a healthier lifestyle.

-Growing your own food can be easy and rewarding.

-Nutrition directly affects your energy levels and overall health.

-Organic food can be more beneficial than conventional options.

-Starting small is key to making lasting changes in your diet.

-Incorporating fermented foods can improve gut health.

-Practicing mindfulness and self-care is essential for well-being.

-Engaging with your community can enhance your health journey.

In this episode of The Reset Room, I address the common fear of eating too many calories while trying to lose weight. Reminding listeners that caloric needs are individualistic and influenced by various factors such as body composition, activity level, and personal goals. The aim of this episode is to encourage listeners to reframe their relationship with food, viewing it as fuel rather than an enemy & why sustainability in dieting so important for adherence. I also discuss the significance of setting realistic expectations for weight loss and the need for consistency in calorie intake to achieve desired results.

Chapters

00:00 Understanding Caloric Needs for Weight Loss

09:32 The Importance of Sustainable Caloric Deficits

13:56 Setting Realistic Expectations for Weight Loss

Welcome back to Episode 2 of The Reset Room!

Today we’re tackling the fitness and nutrition myths that just won’t die. You know the ones - “carbs make you gain weight,” “lifting makes women bulky,” “no pain, no gain”…

We’re calling out the BS, uncovering the real truth, and simplifying what actually matters for results, confidence, and long-term health.

Grab a cuppa - we’re tackling more nonsense than a local Facebook community group!

Welcome to The Reset Room with Dee Murphy.

This is your space to step back, tune in, and get honest about what you need - not what you think you should be doing.

We talk mindset, wellbeing, strength, and the small everyday shifts that make the biggest difference. You’ll hear real guidance, straight-talk support, and tools that actually fit into busy, real-life routines not perfect imaginary ones.

In todays episode, get to me know me, your host Dee Murphy and my journey from fad dieter, to personal trainer and online coach.