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Dualist

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25.01.2022 We often hear about food self-regulation and restraint, but what is it and what should I use? Self-regulation is using our judgement and practising moderation. Restraint, on the other hand, is restricting our freedom to have the foods we want. Self-regulation is asking the question "Do I want it, and if so, how much?", while restraint is asking "am I allowed to have it?". Having self-regulation gives us power and choice, and we won't feel compelled to try and break the strict... rules we set on ourselves. Self-regulation also allows us to make better choices with portion sizes or stopping when we've had enough. This will also help prevent us from binge eating! So, self-regulation is important indeed when looking to manage our weight! This, of course, takes practice, particularly if we've been constantly on the merry-go-round of strict rules and diets. For further help or guidance on this, contact us today!

24.01.2022 Do you feel like you're exercising but can't seem to shift your weight? How does eating play into all of this? Lastly, and perhaps more importantly, should exercise be undertaken for the sole purpose of losing weight? These questions and more is answered in our new article! Feel free to comment or discuss in the comments!

22.01.2022 Sometimes we can really be caught up with a whole heap of rules about when and what to eat. These rules are often rigid and are generally found within any diet. The problem with these rules are that they desensitise us to our body signals to show us when we're hungry. So, we eat not because we're necessarily hungry, but because that's what the rules dictate. Listening to your body signals allows you to be more satisfied in your eating and prevents binging. How do we do this? ...Intuitive eating is a great starting point to understand your body signals and to shed some of these food rules. An example of this is to use a hunger scale to work out what your body is telling you both before and after eating, and to find out if you're physically or psychologically hungry. This is only one example, and if you're looking for more info or details about the hunger scale, contact us today!

22.01.2022 What is your body image land mine? Here, we're looking at situations that trigger unhelpful thoughts and emotions about your body. These really can be anything, like overly focusing at certain parts of your body or going to certain places, like the beach. How can this be helpful? If we get a good understanding of these landmines, then we'll get a great starting point in how to handle these situations differently! After all, a big component of distress is how you think and beh...ave in any of these situations. From here, we can then begin to learn different strategies to manage these areas! If you'd like more information or need help on these areas, feel free to contact us!

21.01.2022 ... to Harrisdale! Due to growing demand, we've also set up shop further east! When booking in, head to our website for our locations, and please let us know which location is more convenient! Special mention to our friends @harrisdalechiropractic, for the opportunity to work with you!

18.01.2022 New co-authored research published by our principle psychologist, Dave! This research focuses on expectations, motivation, and messaging in the context of exercise. For a brief summary of this research, head to the link in our bio. Also included is a link to the full article. Happy reading!

18.01.2022 Listening to your favourite tunes does more than making you feel good. You can often find people listening to music in gyms or who are going for long runs. Beyond reducing boredom, does music help us in any other way when exercising? Most certainly! Music can have a whole heap of benefits, such as effective in reducing fatigue, healthy processing of emotions, and improving our motor system. One recent study (Patania, et al., 2020) showed that music tricks us into thinking tha...t the exercise is less difficult than what it normally is and we tend to enjoy the physical activity more (which means you're more likely to continue doing it!). The benefits of music can be seen in both high intensity training and (even more so) in endurance based exercises. Other research (Biagini, et al., 2012) indicate that music may also help with acute power performance! This all means that music is super helpful in helping you enjoy your physical activity and can seem easier! So, pump up those tunes! What music do you listen to that gets you fired up?

14.01.2022 It's often that the pursuit of being thin can outweigh the perceived benefits. While we often think that being thin can have certain benefits, like being more confident, these can often be achieved without the pains of dieting. Dieting, on the other hand, can be painful as it often revolves around being hyper focused on what you're eating, higher levels of body dissatisfaction, a decrease in mental wellbeing, and often avoid social events to not eat 'bad' food. If this wasn't... enough, dieting doesn't work in the long term anyway, and sets you off on a long journey of yoyo dieting. But! A different way exists that involves a long term healthy relationship with food and exercise, all while feeling confident and having better mental health! Feel free to go through our free resources or contact us for more info!

13.01.2022 The topic of mindset gets thrown around a lot, particularly within the fields of personal training and nutrition. But what is it actually all about? Generally speaking, a mindset is a set of beliefs about how we handle any particular situation. These beliefs are important to us and are aligned with our values, and in turn influence behaviour. For instance, you may find that being comfortable in your own skin is important, and as such will do behaviours that go towards that (...e.g. eating well or working on confidence). In physical exercise and eating, there are so many different types of mindsets. Some of these can include beating a PR on a lift, maintaining a handstand for a minute, or eating in a manner that sits right with your body. In order to change some of your mindsets which aren't particularly helpful though, it requires an acceptance to grow and to take on new information. Which can be tricky! Mindsets are highly individualistic, and even more so in changing and modifying them. Whether it's wanting to change eating behaviours or exercise mindsets, contact us to get the ball rolling! See more

12.01.2022 This Saturday, we'll be exhibiting at Active Days! Come say hello and have a chat with us about how we can help you!

11.01.2022 While exercise can help with reducing weight, there are so many other benefits to exercise! We've listed a number of these below: 1 lower risk of cardiovascular disease 2 lower risk of diabetes 3 lower risk of various cancers ... 4 improved cognition 5 reduced anxiety 6 improved quality of life 7 reduced risk of depression 8 improved sleep 9 improved bone health improved physical function As you can see, exercise and physical activity does so much more for us than losing weight. Find something that you enjoy and start reaping the benefits!!

10.01.2022 Want to know the extent of your emotional eating? Want some insight into your emotional wellbeing and body satisfaction? Take a look at our FREE psychological composition assessment to find out this and more! #dualist #emotionaleating #bodysatisfaction #emotionalwellbeing

10.01.2022 With an over emphasis on how we look, it is worthwhile to consider the amazing feats our bodies can do! Let's celebrate how much you can squat, how fast you can run, how long you can swim (amongst other physical achievements that you are proud of), rather than pure aesthetics. What physical accomplishments are you proud of?! #antidiet #movement #bodyrespect #bodypositive #bodyimage #exercisemotivation #celebratemybody

09.01.2022 It was awesome to see so many people getting out and being active on a Saturday morning!! Thanks for having us! @theactivecircle_ #perthisokay #movement #fitnessmotivation #exerciseismedicine #perthfitness #perthevents #perthfitfam

08.01.2022 Say hello to our new location! Just across the road from Leighton beach, North Freo. Shout out to our friends at Invictus Physiotherapy, who have very kindly offered us our space. Looking forward to working with you!

08.01.2022 Many people cycle through diets, with ongoing weightloss and weight regain. But why can this be an issue? Well, this yo yo dieting has been linked to a number of psychological and physical problems (Tykla, et al., 2014). On the psychological side, yo yo dieting promotes an increase in emotional distress, binge eating, thinness expectations, and a decrease in self esteem. On the physical side, yo yo dieting has been linked to overall mortality, reduction in metabolism, a los...s in muscle mass, and people generally gained more weight over time. All this means is that rapidly going through various diets and going up and down in weight, can be worse off in the long run. But, there is a better way! Sustainable long term weight management strategies are the way to go! These include doing exercises that you enjoy and not prohibiting all the foods that you love to eat! Think about lifestyle changes rather than your next short lived diet. More information about this can be found on our website, or contact us for something more suited to you!

04.01.2022 While calories in/calories out is a factor in weight management, there are other factors to consider. For example, you would lose weight if your diet plan consisted of boiled chicken and broccoli, but it's unlikely that you'll stick to that diet, particularly if you have a craving for pizza! We are more than machines, and diet is often linked to a variety of influences, such as culture or preferences. As such, this goes beyond just knowing about nutrition and exercise! To he...lp manage weight, it's more about why we're having difficulty with our weight and being prepared to develop our own skills to manage our weight effectively. At Dualist, we can help with the why and skill development! Contact us for more info!

03.01.2022 Being bored can often result in boredom eating. So it's important to identify the reasons behind why we're bored. There are a whole bunch of reasons why people are bored, but we can narrow it down into three main areas: 1 When we are prevented from doing the activity that we want to do. 2 When we are forced to do something we don't want to do, and... 3 When we simply can't maintain engagement for some reason. People who are prone to boredom can over consume calories in an attempt to try and remove this boredom. Good news is, there is definitely better ways in curbing our boredom! Read our article on our website on boredom eating for more insights and useful ways in managing boredom eating!

03.01.2022 We're now live on Instagram! Come follow us to find out even more on the psychology of eating, exercise, and body image!

02.01.2022 #Competition time! We’ve gotten together with our friends at @invictusphysio to offer the ultimate mind body package! Winners will receive: A 45-minute Dualist consultation focusing on the psychology of healthy eating, exercise and body image. As well as: Initial consult/treatment and rehab program from Invictus Physiotherapy to get you started on your rehab or strength program. ... To enter: 1 Follow both @dualist.psychology and @invictusphysio 2 Tag 2 friends who could do with a little TLC. &: 20/11/19 18. 21/11/19.

02.01.2022 Feeling controlled by your food cravings? Take a look at our latest article for tips on how to manage these cravings! #dualist #craving