Too often, society promotes a “no pain, no gain” mentality when it comes to fitness and we embrace this ‘punishing’ mindset by forcing ourselves to push our bodies to do intense exercise that doesn’t actually feel joyful! This actually puts more stress on your body and is often counter productive! It’s similar to so many of our eating habits, you think, only eating a salad for lunch and skipping breakfast is ‘nourishing’ your body but this restrictive behaviour increases cortisol levels (stress hormone) and results in you feeling more anxious, tired and ultimately stressed!

Many of my coaching clients are unintentionally punishing their body. Are you too? Are you over- exercising to compensate for eating “too much”? Do you restrict your food intake to try and be more healthy? Do you feel guilty after eating a pizza?! Do you talk negatively to yourself if you don’t go on the run you planned to do (even though you hate running!)? Sound familiar? These punishing behaviours can create a cycle of shame, exhaustion, and frustration rather than long-term health and happiness. Although you might think you are nourishing your body, you are doing quite the opposite!

The secret to long term health and happiness is nourishing your body in a way that feels good to you and supports your long-term well-being. Some examples, moving your body in a way that brings joy, not exhaustion. For me, this is dancing. I absolutely love going to ecstatic dance nights (@ecstaticdancelondon), dancing solidily for 2 hours to great music and moving my body, win, win, win and stress free! When it comes to food, eating in a way that fuels and satisfies you, rather than depriving yourself is a game changer. Newsflash… Food is there to be enjoyed right? And when you can let go of the restriction mentality, I guarantee you will feel happier and your body won’t change shape! I know this easier said than done, when you are constantly bombarded with social media advertising about the next best diet to “lose your belly fat in 5-days” but remember diets don’t work, if you want long term health and happiness! Finally, speaking to yourself with kindness and recognising that health is about balance, not perfection is a great start.

Have a think now, what hidden punishing behaviours can you notice in your daily routine…?! Rushing your lunch whilst eating at your desk? Forcing yourself to exercise for the wrong reasons…aka to burn the calories from the weekend?!

If you recognise punishing behaviours in your routine, don’t worry, you have the power to shift toward a more nourishing mindset. Here’s how:

Instead of viewing exercise as a way to “burn off” food, see it as a way to celebrate what your body can do. Joyful movement, such as dancing, walking, swimming, or yoga, can transform exercise from a chore into a form of self-care. And don’t forget, rest days are just as important as workout days!

Ditch the diet mentality and embrace intuitive eating. Rather than labeling foods as “good” or “bad,” aim for balance. Nourish your body with whole, nutrient-rich foods, but also allow yourself to enjoy indulgences without guilt. Mindful eating, listening to your hunger and fullness cues can help rebuild

trust with your body.

Your inner dialogue has immense power. Instead of criticising your body, practice gratitude for all that it does. Shift your mindset from “I need to fix my body” to “I am grateful for my body.” Challenge unrealistic beauty standards and embrace self-acceptance. The goal isn’t to love your body, the goal is to accept your body!

Rest is an essential part of well-being. Quality sleep, stress management, and relaxation are just as important as exercise and nutrition. Whether it’s through breathwork, meditation, journaling, or simply taking time to slow down, giving your body and mind time to recover is a true act of nourishment.

I’m excited to see more holistic and sustainable approaches to well-being with intuitive movement and balanced nutrition becoming central to self-care. 2025 is about thriving, not depriving. The most important takeaway? True self-care isn’t about punishment, it’s about nourishment. By shifting your mindset and habits towards a more rounded view of nourishing your body, you can create a lifestyle that supports both your physical and mental well-being.

Take a moment to reflect: What small shifts can you make today to nourish your body? Is it changing the way you talk to yourself, being more mindful around meals times, taking the time to sit and enjoy your food rather than rushing to finish it at your desk, adding more rest to your routine, or moving in a way that feels joyful, rather than a chore, now is your time to put it in action!

Ready to make a change? If you struggle with emotional or binge eating and are tired of the constant battle of blaming your “will power” for the reason you can’t stop bingeing and aredesperate to be able to enjoy meal times without guilt and shame creeping up on you, I got your back. It’s not you, it’s your brain and this is what we work on rewiring!

I’m a Binge and Emotional Eating Specialist and have a transformative evidence-based programme; Beyond Bingeing: Your Path to Food Freedom to help you tackle emotional and binge eating on every level.