280: When Life Gets Busy...

Introduction

0:00now then how are we hope you are all doing fabulously um let's be honest Anna the title of this podcast is pretty much on par with where me and you are at right now in our lives we are like I feel like I'm a coiled spring that's been let off and it's just going round and round

0:32and round and round busy is not the word but still on plan oh that's good to know stay on brand mate no no no no I'm just thinking no no no because I was thinking this earlier as I was measuring out my cheese busyness doesn't mean I can't do it it just means I need to prioritize it because I was really tempted just to spoon the cheese spread into my mouth and then I thought no you're a food optimizer puts it on the scales and then you can weigh it and spoon it in your mouth I mean I feel like that could be a caption right there couldn't it I was thinking earlier as I was

1:04measuring my cheese dot dot dot finish that I bet Holly who does our Instagram is going to have some fun with that we'll let you uh decide what the end of that sentence is if you're listening keep it clean wow we don't but we just won't air it yeah yeah we'll hide that comment but enjoy it for our own pleasure um we really thought that actually do you know what considering where we're both at in our lives and we just logistically have not managed to get together have we

Busy Lives

1:33to find these times so we're like let's just grab a cup of tea and just jump on zoom and talk about this because actually I think it's really key that people understand that we're not here to be like robots or machines as podcast hosts we are living breathing food optimizing under the same circumstances as a lot of people and we thought this could be a really helpful podcast perhaps for people who are members but also not members to really understand well what are the options and sometimes we all need a reminder because it's so easy isn't it to you know when things get hectic or

2:09stressful or emotional even to just say I can't do this right now and throw it out of the window and as someone who's been a yo-yo dieter I've seen what happens when I do that I've been on that rodeo many times and we're going through that process aren't we at the moment Anna where we're both have finally reached our target weight we've maintained this for a decent chunk of time and this is an example where for me if I don't really lean in on all those options available that I could then come back

2:42out that target range and then go back down that slippery slope so it's a great moment I think for both of us to be like let's put a pin here and say okay take a breath what is it we need to do I mean with your consultant hat on what well I mean not that your member hat is any different I'm sure but what what is it that you kind of say to a member you know be in one of your groups when they're asking for that support of where to begin unpacking this kind of moment in their life in their

Food Optimization

3:14journey what I truly think about is what can we do not what we can't do because I think when we're stressed and we're busy we're wanting to shed so we're saying right I can't do this it's too hard well actually we all still have to eat so how can we prioritize ourselves how can we make space to give ourselves some time because actually what happens when you're busy and you're stressed and you don't prioritize yourself and you're eating is it then makes you more tired and stressed so I always look at the simple wins where is the place we know we don't have to think about it so let's look

3:46at breakfast and simplify that then let's look at how we can really make our evening meal work so we've got leftovers so we don't have to think about lunch is it simple swaps like one of the biggest game changes for me is online food shopping and having it delivered to the house things like slimming world kitchen just ordering that and know it's coming so the simple things that we can do to take the pressure off rather than thinking right it's got to be all singing or dancing this is how I got into pre-chopped vegetables because actually I would meet the vegetables if I had to take the time to chop it

4:18so just buying everything pre-packed for me was a game changer when I was busy the style just carried on going so I try and just simplify it work out what's the biggest gonna have the biggest impact and then work down yeah but don't try and be perfect either I think is a really big thing because perfection is not something that is achievable uh you know consistently but it's also something that we can use as a real thing to berate ourselves with like I've not been perfect therefore what's

4:48the point actually do you know what I can take steps towards food optimizing 100% what do I need to change yeah you said uh you know that that opening statement about you know what can I do and um my consultant Lizzie has this phrase which we always like come back to is it can be done exactly and um and I think sometimes where we maybe struggle is actually sitting down and really working through the how um and I think that takes practice and confidence and actually I think one of

5:22the benefits of doing a plan like Slimming World is that you can reach out for people and ask for help or support if that means that you're traveling on the road or you're having to eat out more or maybe you're working away or something reaching out to your group um or the online community for ideas or suggestions or maybe you know dare I even say it looking at low SWIP options if you have to rely on things like some quick grab and go convenience kind of stuff that that is also the flexibility of the plan

5:55yeah but also understanding your personality type as a as a slimmer so for me knowing that I can run into M&S grab my free tangerines a packet of chicken some low SWIP sushi and a diet coat that protects me from driving into McDonald's so knowing how you're liable to behave for me I know what has to happen for me is I just have to shed so I have to make it simple so actually breakfast is going to be one of two things it's going to be overnight oats or it's going to be baked oats because that's just simple lunch is

6:28going to be some leftovers because that's simple so actually all I've really got to put my attention to is my dinner actually and how can I make that work so it's not difficult for me is it you know one of my favorite places you know when the people in Iceland know you by name you've been in there a lot but actually for me having the curries the potato dauphinoise is sensational having that in the freezer so actually all I've got to think about is you know putting that in the oven and you know cooking the chicken or whatever it is then takes the stress out of it so knowing what's around you for me one

7:02of my absolute favorite places is subway jacket potatoes because you know I'm just an obsessy actually that's a safe space I can go in there and I can protect myself but actually knowing I've got to eat things I enjoy but that I can do quickly and not just press that I can't be bothered button but but lean into what's around you so lean into the support the features also on our YouTube channel

Simple Meals

7:27I don't know if you know but there's all the recipes that are there that are cooked and it shows you how to do it so if you need a bit of learning or some inspiration that can be a great great place to go to as well yeah I think the idea of asking for help you know whether it could be a friend or a partner or family member that could maybe support you and and also saying look do you know what actually tonight's really busy for me could you deal with dinner actually do you know what I'm really struggling with this could you help me prep this or could we do some batch cooking or could you bung

7:57the slow cooker on or do you know what you know saying to your partner actually you know when I'm tired and stressed and you go shall we get a takeaway actually could you support me by saying no we're not going to do that we're going to make an omelette like getting them to understand how you're going to behave as well so you've got that support system is really important and talking to your slim buddies so is it the community is it in group because what I see in groups is that there's always someone who's experienced something very similar if not the same someone who's ahead of you so you could go do you know what this really worked for me so for example we were talking about busyness

8:29um in group last week and we found out about these pouches of lentils and these ready-made noodles and stuff that were really low sweep that actually someone could get in for their drawer in the office that stopped them going to the vending machine they wouldn't have known that if they weren't in group so utilizing the power of the knowledge of a collective I think is really key I also wonder whether there's something like I mean obviously that's like more like the practical side of things but I also think there's like this element about the language that we use when things get busy so you know whether people lean on that I'm off plan or on plan or I'm being good or

9:06I'm being bad and I think that can that for me is where it gets a little bit murky I think where I'm like is this a diet or is this a lifestyle do you know what I mean that off on good bad so for me I'm never off plan there are you know there is a hundred percent on plan and then there's when I really need to go and fix it up a little bit but that stepping on and off I think psychologically can be quite dangerous for me personally as a slimmer and that good and bad like I'm really trying to normalize food as fuel actually yeah there is chocolate in my life and there is crisps

9:41are they as nutritionally beneficial as um carrots or some you know jacket potatoes but but by labeling yourself with kind of these negative words perhaps that might subconsciously sabotage you so actually I've been bad so I now need to be good but actually because I'm not ready to be good I'm just going to order a pizza so catching yourself with that self tape of I'm busy therefore I can't you know there's this going on I can't well actually you've got x y and z on what can you do how can we

10:12shine a light on the things that are easy to do what's going to make it simpler for you and know yourself like I know if I've had a busy day I'm tired Daisy's not doing great I'm not going to want to cook so actually putting something in the microwave like one of the lunch pots for eight minutes is going to really help me getting some quick pasta that takes five minutes is going to be something I can manage rather than saying right I've got to cook an absolutely beautiful meal from scratch that's going to take an hour and 20 minutes it's not realistic yeah it's not I think that well it's

10:44interesting you say um about understanding yourself as a slimmer I think the thing that has really been different for me about you know this slimming world journey and also slimming world in general as a plan it's the idea about learning about what your self-sabotage areas are your danger zones your trigger foods like I know when things get busy or I'm tired that I'm less likely to make better choices so I'm almost in order for me to kind of learn myself like to maintain this target weight I have to get on

11:15top of that early you know it might be that I know that next week is going to be really crazy I'm not going to get chance to get down and do the big shop but with four days notice I could plan that a slimmer world kitchen box arrives on my doorstep for you you could obviously order in like an Iceland meal to be delivered to your door um so it I think that idea about actually understanding what it is that your triggers are allow you to just put a bit more of a personalized plan in place and that for me is

11:47that if you get chance to do that when you're not busy and you lean on in on those tools so actually if at the moment you're listening you're like you know what things are all right but this is an opportunity where maybe I could go and do a little bit of um semi-world school you can go and lean in on those aspects of the quizzes the articles the tools that swimming world offers members so that you get that because I think that idea that you know what if someone gives us a food plan and we just stick to that food and we eat it you're going to lose weight but then when these little hurdles and

12:20things come in these these challenges step up have you honestly got the resilience to know yourself of how you need to handle that or approach it in a way that works for you and your people and your lifestyle and your work and your home and your local supermarket area and what options you have in terms of you know the delivery stuff um I think that is what makes it like a long-term strategy for weight loss I'll never forget I had a chainer at slim world who said to me when emotions high

12:50thinking is low so actually take the thinking out when you know emotion is high plan for it know it and then you will thank yourself so it's understanding you know if you don't get the big shop in it might lead you to order a takeaway so actually how can I do something that's going to protect me from that slim world kitchen whatever it is it's understanding you I've just got to go get my door oh hang on wait a second wait a second yeah I don't I don't know if this is real or not guys

13:21I don't know if she's going to even keep this in you think this is real do you can you imagine if it's like a slimming well kitchen that arrives like and she doesn't know I hope she keeps this in all right there's a lot of thank yous oh what's going on she's coming back she's going to get a door what could be going on now what's going on right I said I kept I kept talking because I was like imagine if it's a slimming well kitchen she can't hear what I'm saying but she hasn't got

13:57headphones on I think I think what it is is slimming well kitchen it's not a slimming well kitchen oh I just kept recording in case no it's not it's I've I've signed up for this monthly gardening subscription oh where I'm growing all my own veg oh wow now this is not what you do when you're busy I'll be honest this is gonna get put on the shelf for two weeks but this is what I was thinking this is what I was thinking it's slimming well kitchen do you know what I'm hoping right is when I'm busy in summer I can instead of going to like the local supermarket I can just go to my

14:28back garden and pick a tomato a bit of spinach and make my own little salad oh that would be the best salad you've ever eaten but so far my orange peppers my cucumelons my honeycomb tomatoes my rosemary basil um what else have I got going on strawberries raspberries blueberries I'm like going for it I've been gardening over winter so that hopefully I can have a like you can pop around mine Anna and I'll pop some freshly cut raspberries into a nice cold drink for you I could how different we are put

15:02around to mine I'll get you some out that I bought in Teskitts so anyway sorry about that but it wasn't slimming well kitchen I mean the last time we had an interruption of a door going off was Margaret yeah god bless her yeah but you know I often think what would Margaret say in this situation and she's like get to know yourself and get a plan for it don't be surprised get fascinated and that's a really important way of thinking isn't it you know one of the also the books that I use I don't know if you've used it much is the 15 minute heroes book because everything in that book

15:35oh my this is a new one right and it's now on sale yeah it's uh fairly new and it is brilliant because everything can be made or constructed in 15 minutes there are some incredible things there are like omelettes on steads there is oh take one of my favorites is there's um a steak carbonara in it like a hoisin pork omelette a curry in a hurry like really easy things 15 minutes because we were both takeaway girls and I often think what used to happen to me with a takeaway it

16:06was it was the pressure being shedded just by ordering it I would then wait an hour for said takeaway whereas actually if I can cook something in the time it takes me to have a shower and come back downstairs the takeaway still not arrived do you know what I mean and I've saved myself an utter fortune and food optimized so I would really recommend that book because there's even things like sandwiches in it things that you can just really easily construct that will keep you really safe at times of stress so if you're a member then you can order that from your consultant and then online

16:37you can buy it in the shop yeah so um your consultant might have a copy in or they can get you unordered but it's a it's such a brilliant book because it shows you the possibilities in what can be done in 15 short minutes and actually you can make the most delicious meals and imagine you made a 15 minute hero and then you've literally done your dinner and your lunch for the next day and while that was cooking

Batch Cooking

17:00you could be prepping your breakfast and then you have to think about it really really really good also something that really helps me is in times when it's not that busy batch cook literally so you've got things in the freezer you know like I've got enough spag bol to feed the street is there things that you can do like I batch cook jacket potatoes so there's eight of them just frozen so I can put them in the air fryer and crisp them up so almost thinking when you have got a window and you know there's a stressful time you've thought yourself ahead because surprise is

17:33the worst thing for people trying to lose weight because what we then do is old neural pathways old habits go hi I'm here just get yourself to dominoes they'll sort you right out and actually it's not what you want to do I'm thinking back to a couple of weeks ago when we had Ray on the podcast oh my god let me just remember what the title of that podcast was because too many uh planning for life right and Ray talks about having this spreadsheet where he planned everything out over the course of the month

18:04but um and I was thinking back right a couple of years ago what I ended up doing was I had like four or five different type of weekly menus and then I had the shopping list attached to that plan so that I could literally just whip out that shopping list check what I had in go and get what wasn't in and then go and I know obviously like with things like similar magazine they've got these QR codes and shopping lists and all of this kind of stuff so it's I think that using the technology I think to help you in that

18:40way that maybe for you it's it's you know when things are a little bit quieter maybe getting a plan together of what are the seven seven days of really quick and easy meals here's the here's the meal plans here's the shopping list and then you can just whip that out ready to go whenever you need to and and and also I think when you've got a few different menus you have a bit of variety don't you you can slot new things in but you have those maybe seven or eight meals that you just really know right this is what it looks like for me this is maybe three or four different types of breakfast

19:14over the course of the week and you've got that stuff in yeah and I've got loads of members in my groups who will do like batch their breakfast so they'll make overnight oats for four days or they'll make something like you know boiled eggs so they've got them in the fridge things that they can grab that at that morning when they just know they're not going to be faffed it's they're done for it and there's such a smug feeling when you open your fridge and like yeah it's done all I've got to do is eat it now so you know knowing knowing what you need so personalizing it to you because actually

19:45if you know that Wednesday night's a really tricky night take that stress out of it know that you've got your I don't know curry ready done and you've got your like for me I buy frozen rice now like literally when I'm in Iceland by my um Iceland range I'll get the frozen rice so we don't even have to think about cooking the blinking rice like some people may say you know that's extreme but actually it's protecting me from going down an old lane that is a dead end it doesn't have weight loss at the end of it it has a big fat stop what are you doing here the um you know the conversation we had with

20:20Yvonne a couple of weeks ago um well I think was like the the takeaway for me when Yvonne talked about how there was that time or you know where she would go out and she'd have that meal or maybe have something that was a bit higher in swips than perhaps she'd originally planned for that she didn't really dwell on that she didn't kind of get you know throw the whole vase of flowers out the window like people have talked about she just got back on track the next opportunity that she could and I think that's that's interesting in that you can just draw that line at what point is it that

20:55you need to draw this line and say enough right I'm getting back on this because I've definitely been in that circumstance where things got busy I was then so like far away from where I was really wanting to be with food optimizing I stopped going to group or I stopped staying to group then I stopped going to group because I'm not seeing the results I want and then I blink and three four five months have gone and I've you know put on a stone and I've been in that journey so many times maybe more than the stone sometimes and it's like okay what point am I ready to draw the line here and do this

21:28in a different way how much do I want to learn how to do this in a different way because if we're likely to get to I look at Yvonne like 10 years as a diamond member of maintaining a target weight loss of eight and a half stone like you're gonna have to have made some changes to kind of stay at that level and for me I think one of the reasons I wasn't I don't know able to really find that groove with target was that I wasn't really willing to make those changes on a long-term basis and I needed

21:59to do a little bit more detective work and now I think the journey that I'm going through now um I'm just coming up to six months at maintaining my target weight and I've pretty much stayed within the two pound um bubble you know over Christmas and New Year and I honestly think like I first hit my target in May 2021 and I kind of went up and down and around and then I hit target again last year in May and then I kind of came straight out of that target range and I just I think now I think

22:35I've done the work to kind of understand what target looks like for me in that making sure I've just got a bit more flexibility and I think the idea about just come back when you can the biggest thing for me is not eating out as much I would say and when I do eat out I really think about ahead what it is that I want that to look like I realized actually that a lot of time I was eating out because I was almost just being lazy yeah I can totally relate to that yeah and then I got really skint and I was like I can't actually afford to eat out but actually the quality of food that I can make when I get home

23:09a simple swap that I I did and it's funny because on a busy weekend I would normally have just done this without even really thinking about it but this shows how I've changed so last Saturday I did park run I walked it actually I just power walked it at the back on my own I was totally fine talking to the geese listen to the birds whatever I mean they're my people what can I say and then um and then we finished and and we used to go in the habit on Saturdays of going straight to

23:43a cafe and we'd have brunch we'd have coffees maybe a couple of coffees and I know if I mean I kind of conservatively estimated that to be about 15 swips well I instead this week I was like I don't really need to do that I'm at the top of my target range and I kind of want to come back down a little bit so I'm going to go home and I'm going to make myself my own food optimized breakfast and we did it and we had things like potato waffles and we'd had hash browns and I leaned in on using my avocado for

24:15my healthy fats choice and I had the beans and I had the mushrooms and the tomatoes and they weren't caked in oil and they just took 30 quid yeah right and we worked out yeah that we'd saved 33 pound 50 doing that at home and for me it only cost me I need to check what it was but it was around six or seven swips and I was like these are the changes that I need to be willing to make in order for me to kind of work out how to stick with this so that when I'm emotional when I'm busy I just know

24:49what my other options are yeah it's that inevitability that we have within us that oh it's stressful inevitably I can't do it well actually you can it's going to be different and I've got to think more and I've got to plan more but actually that's that's changing behavior which allows you to lose weight and more importantly or just as importantly I should say stay at your target range doesn't it so

Prioritizing Health

25:10well done and having that that courage to think outside of what you need to do because sometimes it can be very easy to say but I like going for brunch and I like having the coffee and it's a really nice thing to do well actually it is a really nice thing to do but having this wonderful healthy slim body that I've worked so blinking hard to get and keeping it there and actually being able to afford to weight is a much nicer thing isn't it so yeah looking that flexibility I mean you know like losing five stone and keeping it off it's by far the hardest thing I've done and it's I just got to

25:42that point so many times when things got busy or tough I checked out and this time I don't want to check out on myself I just don't want to do it anymore and so when things get busy I'm going to find a different way I think that's just an amazing thing to to hear because it's it is just doing things differently and the payoff will be so huge won't it yeah yeah you know what I mean I watched um tv show and it was all about like when we show up for ourselves we also show up for others and how

26:14often do we not really show up for ourselves or take care of ourselves or put you know put ourselves first and you were talking there about you know seeing food food as fuel or for me it's even like nourishment and that nutritional benefit that food gives us to make sure that our immune system is strong that our hearts are healthier you know that we're more resistant to coughs and colds and we're just better able to move with ease and sleep better and all of this stuff and you just think okay

26:46if this means I need to take 20 minutes less time watching telly or being on my phone to put together a plan this week am I worth it yes you are but it's where you put so I think I said this a few months ago but my husband was talking about going to the gym I said I don't have time can I ask you what happens in the bath personal question love no it's like tiktok in the bath it was like I don't know what you mean he's like well you prioritize your relaxation is scrolling on tiktok in the bath right you prioritize that time what's that half an hour 40 minutes an hour because you want to do that but

27:20you're not prioritizing the time to go to the gym because it's not something you actually want to do so understanding that prioritizing half an hour to get to the gym is going to mean that you don't need to sit in the bath for an hour scrolling tiktok because actually you've done something that's better for your mental health you'll then eat better and you won't need to go and break down that stress in that way so I kicked him in the shins got very angry with him and said you're right because actually what it was was understanding my priorities needed to change to free up time to be able to go to the gym to be able to cook myself some decent food because I show up better

27:54as a mom a wife a friend a consultant if I'm happy and I'm well nourished and and being at the way I want to be I'm an all-round nicer person to be around I love the silence she just looks at me like yeah I didn't want to say love but yes good job we're on zoom but it's true isn't it it's true about where we see our priorities and you and I have had exhausting careers and exhausting lives where we have literally gone a million miles an hour and we've neglected ourselves we've not eaten

28:25well we've not moved and actually the result of that was our mental health being so badly impacted our bodies being affected because we were really overweight and not looking after ourselves that actually it's a non-negotiable now that I'm going to eat well because I deserve that my body deserves that and the work that I have put in to get to this point to have this body I deserve to spend time keeping looking after it here here that is exactly it yeah isn't it yeah I mean I couldn't couldn't put

28:55that better myself there you go you heard it here did you hear what she just said to me I mean I hope that you know if people are listening and things are pretty busy maybe there's that feeling of spiraling maybe this is just the wake-up call that you need to hear and just to know that there are options and that there is a support you know group and consultant and online community out there to help you navigate this you don't need to work out all these answers yourself you don't need to

29:28do this on your own that is what your membership really gives you in that help that support that guidance that someone helping hold your hand along the way and motivate your own team of cheerleaders and that's what helped me crack it because trying to work this out and struggle in my own mind on my own was not the answer whatsoever so actually one of the things you were saying there about priority what the the I've been looking at my screen time on my phone recently right so scary and and and I mean

30:00on average I think I was getting nearly four hours a day screen time and I use it for work as well I'll be honest it's not but I use that as an excuse I would also say um I'm just doing some research no you're not you're just scrolling doing comparisonitis on Instagram step off mate um anyway I made a decision to really limit the amount of time I have my phone I'm trying 30 minutes a day oh my gosh and what it's actually done is it's made me when I pick up my phone I really have to be focused on what I've

30:34picked it up for who I'm responding to and then check out I'm doing a lot more voice notes because it's quicker than typing yeah I noticed that but um the other thing is that from seven o'clock me and we leave our phone downstairs plugged in and we have no phones in the evening and the difference in terms of the mental capacity that I have to be able to cope with life a reduction in anxiety this year if I'm honest I've really struggled with stuff like panic attacks and a lot of it is just

31:06because I've been stuck in this habit of being on that cycle of comparisonitis and you know just really just stuck in that doom scrolling kind of mode and I really had to like just pull away from that and it's amazing how much more time that gives me the meals that we are trying new recipes and the time that we're kind of working together to create new meal plans and stuff like that it's so much more joy yeah and that's um you know when life gets busy maybe put your phone away it's a

31:38is the answer that I got to for me well I got it I got it last week with all three of us we're all in the same room data's on our ipad I'm on my phone working Phil's googling something and I just thought we're all sat in the same room the tv's on and we're not communicating with each other put the phones and the devices away and let's go for a blinking walk and and we've lost that haven't we and actually it's that going back to that prioritizing my hour in the bath on tiktok I had suddenly got into this habit I needed to break it actually and it's really liberating when you do do it so put your phone down once you've listened to the podcast though please don't put your phone down now if

32:12you're listening your phone don't be like Claire told me no get to the end of the episode please if you would like yeah well you can what you can do on your phone actually you can choose which apps you can put restrictions on so yeah I I do that and I've really that's really made me think about but which apps are actually helping me and which apps are actually really not they're a bit of a trigger it's a bit like trigger foods isn't it so having that kind of balance really do you know what is really helpful is if I have access any point any time in the day to headspace to do a meditation

32:44that's helpful yeah so you know it's it's knowing knowing yourself and knowing those options so I feel like we've kind of tapped on psychology mobile phone use marriage recipe books food civil kitchen

Conclusion

33:00iceland range I mean I feel like we've done a lot of tick lists here 100 but you know take the fact that together experience wise with food optimizing I'm 27 years how many are you uh 2012 I joined slimming world so that's what 30 14 years no 14 years plus 20 that's a lot of years like you know we're in our mid 40s as slimmers like actually we've made the mistakes you don't need to just learn from us yeah yeah yeah yeah exactly right next week we're um we're opening up the archive vault aren't we

33:33and we are um doing a really special members episode but we're going to go back and listen to some amazing footage of margaret miles branwell and talking about letting go of guilt and maybe that's a topic that you'd like to explore and guilt is a sneaky little emotion isn't it it creeps in in these little kind of you know unhelpful habits in ways that we don't even often realize consciously um and so we're gonna we've got a copy of um margaret talking through this video and members can

34:07access this at any point by the way but we're gonna just listen back to it and just talk through it and break it down and just really digest that and see if there are any takeaways for that kind of more mindset focus of how we approach the food optimizing plant because we're here for the brains as well as the food on the plate right and the beauty sorry that's what you're doing you are yeah i've not even brushed my hair today so i mean do you know what if i hadn't brushed my hair i'd be arrested look how nice you look without brushing your hair jesus this has taken seven hours in the

34:39makeup chair to get to well mate what i did do is i plan my food for the day so my food shop came last night you see well so basically what you should do is not brush your hair and sort your food out is that my food's my food's done it was done last night i'm all planned and prepped well i'm off to brush my hair okay i'm off to eat let us know what are your go-to things that you do when life is busy um have any of you who said that you were going to try a spreadsheet after being inspired by

35:10ray the other week did you go did you do it do you want to send us a photo of your spreadsheet you can email us slimmingworldpodcast at gmail.com or drop us a dm on insta at slimmingworldpodcast we just like to be nosy to be honest um always looking for tips advice and just ways that we're all working through this journey in our own way carrying on ticking on finding the joy trying to think of a positive way to end the episode just the credits roll i'm gonna throw to anna because anna always

35:43has a positive way of ending the pod pod i can't even say the word podcast mate podcast i'm over now aren't i do you know what i'd say just just know you're worth it know you're worth that effort other other um brands are available no but no you are worth putting that time and effort into your body your mind and your soul are worth that time and then with that see you in a bit bye for now you