Strong for Life, with Alli Suddaby Coaching

In this last episode of October I go through some questions and topics that came up during client conversations this month. I talk about:Whether to rest or keep moving when your muscles are sore after a sessionHeart rate during training: where tracking it is usefulWhat to do when your sleep tracker starts making you feel worse, not betterIf there's a question you want me to answer in next months' episode send it my way and I'll cover it next time!

Ever set yourself a plan to train three times a week, only to get to Friday and wonder where the week went? You're not alone, and it's rarely about wanting it enough.I talk about:Why good intentions so often don't turn into action, and why making a plan isn't always enoughWhat implementation intentions are, and the two ways I use themReal examples for the moments lots of us find trickiest, from busy weeks and travel to rainy days and not feeling like itHow to use your calendar to turn your plan into an action you don’t missThis episode is for you if you're working on a new habit, know what you want to do but struggle to make it happen, or have started and stopped more times than you'd like.If you'd like help turning your goals into habits that stick, I offer coaching to do exactly that. Get in touch, I'd love to hear from you.Links mentioned:Spark Movements: https://substack.com/home/post/p-216185151  The study: https://pubmed.ncbi.nlm.nih.gov/14596707/  PS - sorry this recording sorry this gets a bit muffled! My scarf covered the mic towards the end - I’m audible, but it sounds a bit like I’m underwater. 

This episode is about building goals that you’ll stick to, and enjoy working towards. I talk about:The difference between outcome goals and behaviour-based goals, and why you need a bit of bothWhy outcome goals alone can leave you feeling stuck, or like you've failed even when you've made real progressHow behaviour-based goals let you celebrate a win every single week, not just at the finish lineWhere the SMART goal framework is helpful, and where it falls short for health and fitnessWhy enjoying the process matters just as much as reaching the goal itselfWhether you're setting your very first fitness goal or your tenth, this episode will help you build a plan around what you'll do, not just what you want to achieve.

You know goals matter, but how do you actually set ones that stick? This episode gets practical, walking through the process I’m using in my own coaching programme to turn big intentions into an action plan.I talk about:Why knowing your own "movement why" is the foundation everything else sits onA simple process for turning that why into tangible goals with milestones along the wayWhy aiming big and not reaching a goal exactly still counts as real progressHow to prioritise when you've got more than one goalThis is part two of a three-part series, if you haven't heard part one on why goals matter in the first place, it's worth starting there. This episode's for anyone ready to turn a vague sense of "I should get fitter" into a goal with enough meaning to keep you motivated.

This episode is all about why goals matter when it comes to your movement, fitness and strength. I talk about:Why a goal gives your training direction, and a way to know when you've ‘got there’How goals help you focus your time and energy on what matters mostWhy working towards something exciting makes training more fun The link between goal-setting and building self-belief and self-confidence Why the right kind of goal is what gets you through the dips in motivationThis one's for you if you’d like to learn more about goal-setting for your movement and strength practice, if you don’t currently have a goal, or if your current goal no longer excites you.  This is part one of a two-part series. In part two I’ll cover the process of goal-setting.  Enjoy!

We recently wrapped up a 3-week Healthy Habits Focus, having looked at floor sitting for mobility, sleep and alcohol-free days. There were so many great questions and comments along the way - this episode is dedicated to answering them.I'll go through the questions and questions that came up for each of the three topics, and I'll also talk about:Why setting an intention is often all it takes to start a new habitHow tracking can help a habit stickHow the people around us can impact our own habits. Whether you took part in the challenge or you're just curious about building healthy habits that last, this one's for you.

We're in the final week of our Healthy Habits Challenge, and this week's habit is a bit different from the last two. Floor sitting and sleep were both about doing something. This one's about choosing not to do something - it’s about taking alcohol free days.In this episode I'm covering:What the guidance around alcohol says  Why alcohol-free days matter, short term, medium term, and long termSome mindset shifts that help us see the opportunity in this change, and help the habit stickPractical tips that help you make the change My own story, how my relationship with alcohol has changedHow this fits into the Healthy Habits Focus (if you’re on the coaching programme) This doesn’t have to be about quitting drinking. It's about choosing your own balance that you’re happy with, that helps you meet your wider goals. If you're following along with the Healthy Habits Challenge, you'll find alcohol-free days added to your Habit Tracker from today, alongside floor sitting and sleep. 

This episode is all about sleep, and why it matters so much if you're training to get stronger.I talk about:Why sleep is a cornerstone habit, and how it affects recovery, learning new movements, mood, and body compositionWhat the research says about sleep duration, consistency, and why the weekend catch-up myth doesn't hold upPractical tips for better sleep: wind-down routines, environment, light, caffeine and alcohol timing, and napsThis is Part 2 in a 3-part Healthy Habits series that I’m running for my coaching clients - we're looking at small daily habits that make a real difference to how we move and feel. Whether you're taking part in this week's Healthy Habits Focus, or just want a simple approach to better sleep, this episode will give you a good place to start.

Think about your day. Chances are, many hours of it are spent in the same shape: in that chair shape. Whether it’s eating your 3 meals, commuting to work, or your leisure time.This episode is the first in a 3-week series on habits that can make a real difference to how we move and feel, starting with floor sitting. It's not a workout, and you don’t need to find extra time in your day to do it. It's a simple swap that can help free your body from the chair shape!I talk about:What it does to our bodies to spend so much of our day in one shape  What floor sitting is and what's to love about it How to habit stack it into things you're already doingThe targets to aim for, and why little and often is enoughMy own experience with this (as someone who's never been naturally flexible!) Whether you're on my coaching programme or just curious about feeling better in your body, this episode will give you a simple, low-effort way to start.For some floor sitting inspiration... For a short video with some floor sitting positions to try, see https://www.youtube.com/watch?v=yBLfilZPU8U.

Some days you feel great when you train. Some days everything feels harder. And most days, you're somewhere in the middle.In this episode, I talk about autoregulation - a way of training that responds to how you feel, rather than rigidly following a plan no matter what. If you’re already training it’s something  you can start using straight away.I talk about:Why it's helpful, in particular, for achieving the consistency that brings progressWhat "listening to your body" means in practice - and how to do itThe red, yellow, green framework - a simple tool for checking in with yourself before and during a sessionHow to push beyond your programme on the days you've got more in the tankHow to dial your training down on tough days (without just skipping it altogether)Why is useful if you're navigating perimenopause or post-menopauseWhether you're brand new to training or you've been at it for a while, this episode will give you a practical framework to train in a way that works with your body.