Recovery Secrets: Why Rest Days Are Actually Growth Days

Why The Magic Happens When You're Doing Absolutely Nothing

Here's a truth that might sting: you don't get stronger in the gym. You get stronger on the couch, in bed, and during that Sunday afternoon when you're doing precisely nothing. The gym merely provides the stimulus—recovery is where your body actually adapts, rebuilds, and comes back better. Yet for driven professionals in Hawthorn and Richmond, recovery often feels like laziness dressed up in athletic wear. Time to change that perspective with some hard science.

The Biology of Building Back Better

When you train, you're essentially conducting controlled demolition on your body. Muscle fibres develop microscopic tears, energy stores deplete, and stress hormones surge. This isn't damage—it's communication. You're sending your body a message: "We need to be stronger for next time."

The recovery process reads like a biological symphony. Within hours of training, your body initiates protein synthesis to repair muscle tissue. Growth hormone surges during deep sleep, orchestrating repair and adaptation. Inflammatory markers rise then fall in a carefully choreographed dance that, when not interrupted, leads to improved performance. Australian research from the Victorian Institute of Sport shows that optimal recovery can improve training adaptations by up to 40% compared to insufficient recovery periods (VIS, 2024).

But here's where modern life sabotages the process. Chronic stress keeps cortisol elevated, disrupting the recovery cascade. Poor sleep shortchanges growth hormone release. Inadequate nutrition leaves your body without the raw materials for repair. The result? You're training hard but wondering why progress has stalled.

The Recovery Hierarchy: What Actually Matters

Tier 1: Sleep (The Non-Negotiable Foundation)

Sleep isn't just rest—it's active recovery. During deep sleep phases, your body releases up to 70% of its daily growth hormone, critical for muscle repair and adaptation. Research from Melbourne's Sleep Health Foundation demonstrates that athletes getting less than 7 hours of sleep show 30% reduced strength gains compared to those sleeping 8+ hours (Sleep Health Foundation, 2023).

Quality matters as much as quantity. The deepest sleep typically occurs between 10 PM and 2 AM, when core body temperature drops and recovery hormones peak. Miss this window consistently, and you're leaving gains on the table. This is why our initial assessment session often includes a sleep quality assessment—poor recovery patterns show up in movement quality long before they appear in performance metrics.

For shift workers and parents dealing with disrupted sleep, the key becomes optimising what you can control: room temperature (ideal is 16-18°C), darkness (blackout curtains are worth the investment), and consistency in whatever schedule you can maintain.

Tier 2: Nutrition (The Building Blocks)

Recovery nutrition isn't complicated, despite what the supplement industry suggests. Your body needs three things: protein for repair, carbohydrates to replenish energy stores, and adequate hydration for all metabolic processes.

The "anabolic window"—that mythical 30-minute post-workout period—has been largely debunked by recent research. What matters more is daily protein distribution. Australian dietary guidelines recommend 1.6-2.2g per kilogram of body weight for active adults, spread across the day rather than concentrated post-workout (Sports Dietitians Australia, 2024).

Something Interesting: Chocolate milk became famous as a recovery drink not because of magical properties, but because it accidentally hits the ideal 3:1 carbohydrate to protein ratio for recovery. Any food combination achieving this ratio works equally well—the key is consistency, not complexity.

Hydration often gets overlooked until performance suffers. A 2% loss in body weight from dehydration can reduce strength by up to 20%. For a 80kg person, that's just 1.6kg of water loss—easily achieved in a Melbourne summer training session.

Tier 3: Stress Management (The Hidden Saboteur)

Chronic stress might be the most underestimated recovery killer. Elevated cortisol from work stress, relationship pressures, or financial concerns doesn't distinguish between sources—your body treats all stress as a recovery impediment.

The research is sobering: individuals with high chronic stress show 45% slower recovery rates and significantly reduced training adaptations compared to those with managed stress levels (Australian Psychological Society, 2023). This is where understanding your whole life becomes crucial for optimising physical training. That demanding project at work isn't just affecting your mood—it's directly impacting your ability to recover from training.

Simple stress management techniques show measurable recovery benefits:

• 10 minutes of meditation reduces cortisol by up to 23%

• A 20-minute walk in nature lowers stress hormones for up to 7 hours

• Regular breathing exercises improve heart rate variability, a key recovery marker

Active vs Passive Recovery: The Movement Paradox

The instinct after hard training is often complete rest, but research increasingly supports active recovery—light movement that promotes blood flow without adding training stress. This doesn't mean turning recovery days into workout days. Think 20-minute walks along the Yarra River, gentle swimming, or light mobility work.

Active recovery enhances lymphatic drainage, delivers nutrients to recovering tissues, and maintains movement patterns without adding significant stress. Our personal training clients often find that their worst recovery occurs during completely sedentary periods, while light activity days leave them feeling refreshed.

The key is intensity management. Active recovery should feel like a 3-4 out of 10 effort—enough to increase blood flow but not enough to create additional recovery demands. If you're questioning whether it's too hard, it probably is.

Recovery Technologies: Separating Science from Snake Oil

The recovery industry loves selling solutions, but which actually work?

Evidence-Based Winners:

• Quality supplementation: Strategic use of proven supplements like magnesium for muscle recovery, vitamin C for immune function, and omega-3s for inflammation management can significantly support recovery when diet alone falls short

• Infrared saunas: Growing research shows benefits for muscle recovery, cardiovascular health, and stress reduction—plus the heat shock proteins produced may enhance training adaptations

• Massage/soft tissue work/foam rolling: Proven benefits for recovery, increased blood flow, and tissue quality

Worth Considering:

• Targeted stretching programs: When personalised to address individual restrictions

• Sleep optimisation tools: Quality mattresses, blackout curtains, and temperature control deliver measurable recovery benefits

• Breathwork and meditation apps: Proven to reduce cortisol and improve heart rate variability, both key markers of recovery quality

  
  

Save Your Money:

• Alkaline water: No evidence beyond normal hydration

• Magnetic therapy: No scientific support

• Ice baths/cold therapy: While popular, may actually blunt training adaptations when overused—save them for acute injury management

The Integration Approach: Recovery as Part of Training

Smart programming builds recovery into the training cycle rather than treating it as an afterthought. This might mean integrating corrective exercise sessions, scheduling de-load weeks, or adjusting training intensity based on recovery markers.

Working with allied health professionals can accelerate recovery and address limitations that impede it. Osteopathy can resolve structural restrictions that increase recovery demands. Remedial massage addresses tissue quality issues that compromise recovery. These aren't luxuries—they're investments in training longevity.

At Club Forma our 6-week training prescriptions deliberately include recovery phases, recognising that adaptation occurs in waves, not straight lines. Week 6 often involves reduced intensity, allowing accumulated adaptations to consolidate before the next training block.

Practical Recovery Strategies for Real Life

The Minimum Effective Recovery Protocol:

• Sleep: Prioritise 7-9 hours, with consistent bed/wake times

• Nutrition: Hit protein targets daily, eat real food, stay hydrated

• Stress: Include one daily stress-reduction practice, even just 5 minutes

• Movement: Light activity on rest days, avoid complete sedentary behaviour

• Flexibility: Adjust training intensity based on recovery status, not predetermined plans

Recovery Red Flags to Watch:

• Elevated resting heart rate (5+ beats above normal)

• Persistent fatigue despite adequate sleep

• Declining performance across multiple sessions

• Mood changes or increased irritability

• Frequent minor injuries or illness

These signals indicate under-recovery and warrant training adjustment. Pushing through these warnings typically leads to overtraining, injury, or burnout—outcomes that derail progress far more than taking an extra recovery day.

The Long Game: Recovery as Investment

Recovery isn't time off—it's when your investment in training pays dividends. People who maintain consistent training for decades understand this. They view recovery as part of training, not a break from it.

This perspective shift changes everything. Recovery becomes strategic rather than passive. At Club forma, our personal trainers refer to rest days as growth days. Sleep becomes performance enhancement. Suddenly, that Sunday afternoon on the couch isn't laziness—it's gains in progress.

We're on this journey with you, understanding that recovery needs vary based on training history, life stress, age, and individual physiology. Together, we can optimise your recovery to match your training, ensuring that every session builds toward your goals rather than detracting from them. Because ultimately, you can only train as hard as you can recover.

Frequently Asked Questions

Q: How many rest days do I need per week?

A: Most people need 2-3 rest days weekly, depending on training intensity. Our personal trainers programme recovery based on your fitness level and life stress.

Q: Is active recovery better than complete rest?

A: Active recovery (light walking, stretching) often works better than complete rest. Clients at our Richmond personal training studio who stay lightly active on rest days report feeling better and recovering faster.

Q: Can I do cardio on rest days?

A: Light cardio is fine, but avoid high intensity. Think 20-minute walks along the Yarra River, not sprint sessions. Your personal trainer can guide appropriate recovery activities.

Q: What are signs I need more recovery?

A: Persistent fatigue, declining performance, mood changes, or elevated resting heart rate indicate under-recovery. Our EVOLT 360 scans can also reveal recovery needs through body composition changes. An elevated resting heart rate, by more than 5 beats per minute, can indicate overtraining also.

References:

Australian Psychological Society. (2023). Stress, Cortisol, and Physical Recovery in Active Adults. APS Research Quarterly.

Sleep Health Foundation. (2023). Sleep Duration and Training Adaptations in Australian Athletes. Melbourne: SHF.

Sports Dietitians Australia. (2024). Recovery Nutrition Guidelines for Active Adults. SDA Position Statement.

Victorian Institute of Sport. (2024). Recovery Optimisation and Performance Adaptations. VIS Performance Bulletin.

December Fitness Success: The Smart Person's Guide

How to Navigate December Without Becoming a January Statistic

December arrives with the subtlety of a brass band. One moment you're maintaining your training routine, the next you're juggling work parties, family gatherings, and enough canapés to feed a small village. The fitness industry's response? "Just stay disciplined!" Right. Because nothing says festive cheer like doing mountain climbers while everyone else enjoys the cheese platter. Here's a better approach—one that keeps you training without becoming the person who brings their meal prep containers to Christmas lunch.

The December Dilemma: Why Good Intentions Fall Apart

Let's acknowledge the reality: December is designed to disrupt routines. Research from the Australian Institute of Health and Welfare shows the average Australian gains 2-3 kg over the festive period, with most of that weight remaining into the new year (AIHW, 2023). But here's the interesting part—those who maintain some form of exercise routine gain significantly less and lose it faster come January.

The problem isn't lack of willpower or dedication. It's trying to maintain October's routine in December's reality. Between end-of-year deadlines, school concerts, and social obligations that seem to multiply exponentially, something has to give. The key is choosing what gives strategically, rather than letting everything collapse.

Our personal training clients who successfully navigate the festive season share one trait: they adjust expectations without abandoning ship. They understand that three good weeks beats four perfect days followed by complete surrender.

The Minimum Effective Dose: Your December Training Strategy

Frequency: The Art of Strategic Reduction

If you typically train four times weekly, dropping to twice in December isn't failure—it's tactical brilliance. The goal shifts from progression to maintenance, from building to preserving. This mindset shift alone prevents the all-or-nothing thinking that turns a missed session into a missed month.

Consider the "Two and Through" approach: commit to two quality sessions weekly, treating anything extra as a bonus rather than an expectation. This creates psychological wins instead of constant perceived failures. You're not falling short of four sessions; you're nailing your two-session goal and sometimes exceeding it.

Fun Fact: Muscle strength can be maintained for up to four weeks with just one quality session per week, according to Sports Medicine Australia (2024). Your fitness is more resilient than you might think.

Intensity: Quality Over Quantity

December sessions should be like good espresso—short, strong, and leaving you feeling better than when you started. This means focusing on compound movements that deliver maximum return: squats, deadlifts, rows, presses. Skip the accessories and isolation work—December isn't the time for perfecting your lateral raise technique.

A 30-minute session hitting major movement patterns beats a planned 60-minute session that never happens. Clients who maintain shorter, intense sessions through December consistently return to full training faster than those who stop completely.

Nutrition Navigation: Eating Like an Adult Who Enjoys Life

The standard festive nutrition advice often feels unrealistic for actual celebrations. Here's what actually works:

The 80/20 Reality Check

Maintain normal eating 80% of the time, enjoy festive foods 20% of the time. This isn't about perfection; it's about preventing the "stuff it, I'll start in January" spiral that turns three weeks into three months of abandoned habits.

Our personal trainers often remind clients that one day of indulgence requires approximately 7,000 excess calories to gain a kilogram of actual fat. That's significant. Most "weight gain" after a big night is water retention from salt and alcohol, which resolves quickly with normal eating patterns.

Strategic Indulgence

Choose your battles like you choose your work parties—selectively and with an exit strategy. Grandma's famous trifle? Absolutely. Store-bought cookies in the office kitchen? Maybe skip those. This isn't restriction; it's quality control.

The protein-first approach works wonders: ensure adequate protein throughout December (that turkey and ham are actually helping), and your body composition stays surprisingly stable despite the festive additions.

The Social Training Solution

One of the most effective December strategies? Keep your personal training sessions booked. Having scheduled appointments with your personal trainer creates non-negotiable training anchors in your week. While you might skip a solo gym session for impromptu drinks, you're far less likely to cancel a session with someone who's waiting for you. This external accountability becomes even more valuable during December's chaos—your trainer expects you, has programmed specifically for you, and helps maintain the consistency that solo training often loses during festive periods.

December's social nature can actually enhance training if you're creative. Two-to-one personal training suddenly makes more sense when you and your friend are both trying to maintain fitness between parties. It's harder to skip when someone else is counting on you, creating a support system that benefits everyone involved.

Consider the "movement meeting"—catching up with friends for walks instead of wines (or walks then wines, we're flexible). Richmond's parks, Hawthorn's tree-lined streets, and the Yarra River provide perfect venues for maintaining cardio while maintaining friendships.

Recovery: Your Secret Performance Enhancer

Here's what nobody tells you about December: recovery becomes more important than training. Late nights, rich food, and one more glass of wine than intended all impact your body's ability to adapt to training. This is where understanding your whole life helps us adjust programming appropriately.

Sleep when you can, hydrate more than you think necessary (especially between alcoholic drinks), and don't underestimate the power of a 20-minute afternoon nap. That post-lunch fatigue? Sometimes it's worth addressing with actual rest.

Stress management becomes crucial when everyone wants a piece of your December. Whether through movement, meditation, or simply saying no to the eighth social obligation, protecting your energy ensures you can maintain some training rhythm.

The January Advantage

Here's the payoff for maintaining December training: while everyone else starts from scratch in January, you're already rolling. No debilitating DOMS from workout one, no complete fitness rebuild required. You've maintained your base while others took a complete break.

At Club forma, we've found clients who maintain even minimal training through December report higher energy levels, better mood regulation, and less January guilt. They also avoid the packed January gym phenomenon, continuing their established routine while others queue for equipment.

Practical Implementation: Your December Game Plan

• Week 1: Establish your minimum (two sessions), schedule them like important meetings

• Week 2-3: Maintain the minimum, add extra only if energy and time allow

• Week 4: Accept that between Christmas and New Year, any movement counts

Remember: perfection is not the goal. Showing up is the goal. Maintaining some routine is the goal. Entering January without needing a fitness intervention is the goal.

Moving Forward with Festive Cheer

Training through December isn't about missing out or maintaining monastery-like discipline. It's about finding the sweet spot between complete abandonment and joyless rigidity. We understand that physical training is one vital component of your wellbeing, but December asks it to play nicely with celebration, connection, and yes, the occasional overindulgence.

The most successful approach acknowledges December's reality while maintaining enough structure to prevent January regret. It's not about winning December; it's about not losing everything you've built. Come January, while others are making resolutions, you'll be making progress. And that's a gift that keeps giving long after the decorations come down.

Frequently Asked Questions

Q: Should I pause my personal training during December?

A: No! December is when you need structure most. Maintaining 2 personal training sessions weekly prevents January struggles and keeps momentum through the festive season.

Q: How do I stay on track with all the social events?

A: Focus on maintenance, not perfection. Our personal trainers recommend the "80/20 rule"—stay consistent 80% of the time and enjoy festivities guilt-free.

Q: Is it realistic to lose weight in December?

A: Weight loss in December is challenging. Instead, aim to maintain your current fitness. Our clients who focus on maintenance typically enter January ahead of those who stop completely.

Q: Can I book makeup sessions if I miss December workouts?

A: Most personal training studios in Richmond offer flexible scheduling during December. Check your studio's holiday policy for makeup session options.

References:

Australian Institute of Health and Welfare. (2023). Seasonal Weight Fluctuations in Australian Adults. Canberra: AIHW.

Sports Medicine Australia. (2024). Minimum Training Dose for Strength Maintenance. SMA Research Bulletin.

Fitness Australia. (2023). December Training Patterns and January Recovery. Annual Industry Report.

Can Mindset Towards Exercise and Nutrition Make or Break Progress?

Understanding the Powerful Connection Between Psychology and Physical Results

At some point, most of us have experienced starting a fitness journey with incredible enthusiasm only to find our motivation waning a few weeks later. Or perhaps you've known someone who seems to effortlessly maintain their health routine year after year. The difference often isn't about willpower alone—it's about mindset.

As your partner in one essential piece of your wellness, we've observed that addressing psychological barriers alongside physical training creates more sustainable success than focusing on exercise technique alone.

The Psychology-Physiology Connection

The mind-body connection isn't just philosophical—it's biological. Research published in Health Psychology examined hotel housekeepers who were doing physically demanding work daily. When one group was simply told that their work qualified as good exercise (which it did), they showed measurable physiological improvements in weight, blood pressure, and body fat percentage compared to housekeepers who weren't given this information—despite no changes in their actual work or activity levels. Your thoughts about exercise and nutrition can trigger hormonal and neurochemical responses that directly impact your physical results.

The Fixed vs. Growth Mindset

Psychologist Carol Dweck's research on mindset has profound implications for fitness. People with a fixed mindset believe their abilities are static traits that cannot be changed significantly, whilst those with a growth mindset believe their abilities can be developed through dedication and effort.

In fitness terms:

Fixed mindset thoughts:

• "I'm not naturally athletic"

• "I've always carried extra weight, that's just my body type"

• "I've tried exercise programmes before and failed, so why bother?"

Growth mindset thoughts:

• "My body is learning to become stronger"

• "Each workout develops my capabilities"

• "Nutritional habits are skills I can improve with practice"

At Club Forma, we've noticed that clients with a growth mindset tend to embrace challenges, persist through setbacks, and ultimately make more progress because they view efforts as pathways to mastery rather than evidence of limitations.

Self-Efficacy: The Belief That Powers Results

Self-efficacy—your belief in your ability to accomplish specific tasks—profoundly affects fitness outcomes. Clients with higher self-efficacy are more likely to:

• Adhere to their training programmes long-term

• Recover better from setbacks

• Choose more challenging but effective exercises

• Make more consistent nutritional choices

Building self-efficacy happens through four main channels:

1. Mastery experiences: Successfully completing progressively more challenging workouts

2. Vicarious experiences: Seeing people similar to yourself succeed

3. Verbal encouragement: Receiving genuine support from trainers and peers

4. Physiological feedback: Interpreting physical sensations positively

This is why we begin with achievable progressions in our 6-week training cycles—early success builds confidence that supports tackling bigger challenges later.

Mindset Pitfalls That Sabotage Progress

Even with the best training programme, certain mindset traps can derail your progress:

The All-or-Nothing Approach

One of the most common psychological barriers we see is all-or-nothing thinking. This manifests as thoughts like:

• "I missed my workout, so this week is ruined"

• "I ate one less-than-ideal meal, so I might as well abandon my nutrition plan completely"

This mindset creates a cycle of short-lived perfection followed by complete abandonment of healthy habits. Sustainable progress comes from consistency, not perfection. We help clients understand that one missed session or imperfect meal is simply a single data point in a much longer journey.

Outcome vs. Process Focus

When your mindset is solely focused on outcomes (like a specific weight or personal record), motivation often fluctuates based on visible results. However, results rarely occur linearly—plateaus and fluctuations are normal and don't indicate failure.

A process-oriented mindset focuses instead on:

• Showing up for scheduled training sessions

• Preparing nutritious meals

• Getting adequate sleep

• Managing stress effectively

This approach builds sustainable habits and emotional resilience when visible progress temporarily stalls. Because we take time to understand all aspects of your life—your sleep quality, work stress, family commitments—we can help you maintain focus on controllable processes rather than getting discouraged by temporary outcome plateaus.

The Comparison Trap

Social media has amplified our tendency to compare ourselves to others, often with detrimental effects. Remember that:

• Most people share their highlights, not their struggles

• Body types and genetic predispositions vary widely

• The journey of others doesn't invalidate your own progress

At our personal training studio in Richmond, we help clients measure progress against their own baseline rather than comparing themselves to others in different life stages with different genetics, histories, and circumstances.

Cultivating a Progress-Enabling Mindset

Here are practical strategies to develop a mindset that supports rather than sabotages your fitness journey:

Practice Self-Compassion

Research shows that self-compassion—treating yourself with the same kindness you would offer a good friend—predicts healthier eating behaviour and better emotional wellbeing than self-criticism does.

When you have a setback, try asking: "How would I respond if a friend were in this situation?" This simple reframing often leads to more constructive approaches than harsh self-judgment. We encourage this perspective with our clients because wellness shouldn't come with a side of guilt or shame.

Focus on Identity-Based Habits

Rather than thinking "I want to lose weight," shift to "I am becoming someone who prioritises health." This subtle but powerful change moves motivation from external results to internal values, creating more sustainable change.

As James Clear explains in his book "Atomic Habits," every action you take is a vote for the type of person you wish to become. Each workout or nutritious meal reinforces your identity as someone who values their health.

Develop Implementation Intentions

Vague intentions like "I'll eat better" rarely translate to action. Instead, create specific implementation intentions in the format: "When situation X occurs, I will perform response Y."

For example:

• "When I arrive at work, I will walk up the stairs instead of taking the lift"

• "When I feel stressed, I will take three deep breaths before deciding what to eat"

• "When I get home, I will immediately change into workout clothes"

These specific plans bypass the need for willpower by automating decisions.

Cultivate a Supportive Environment

Your mindset is influenced by the people and information you surround yourself with. Consider the importance of:

• Training with supportive fitness professionals who genuinely care about your journey

• Connecting with like-minded community members

• Consuming information that promotes balanced, sustainable approaches

The Club Forma Approach to Mindset

Our personal trainers integrate mindset coaching alongside physical training because we understand that mental barriers often precede physical ones. Our trainers hold Advanced Certificates in Change Psychology alongside their Bachelor of Sports Science degrees, equipping them to address both the psychological and physiological aspects of your fitness journey.

At our studio, we help clients:

• Identify limiting beliefs about exercise and nutrition

• Create personalised motivational strategies

• Develop resilience through appropriate challenge levels

• Celebrate non-scale victories and progress markers

We've found that addressing mindset isn't a luxury—it's essential for long-term success. This is part of taking time to understand all aspects of your life rather than just prescribing exercises and hoping you'll comply.

When clients come to us discouraged about past "failures," we help them reframe those experiences. Perhaps the programme wasn't suited to their life stage. Perhaps it didn't account for their stress levels or sleep deprivation. Perhaps it demanded perfection rather than progress. These aren't personal failings—they're mismatches between approach and circumstance.

Is Your Mindset Helping or Hindering?

Take a moment to reflect on your current thoughts about fitness and nutrition. Are they empowering or limiting? Do they focus on growth or fixate on perceived inadequacies?

Remember that mindset isn't fixed—it can be developed with practice. With the right mindset shifts, even those who have struggled for years can breakthrough to new levels of consistency and progress.

As Henry Ford famously said, "Whether you think you can or you think you can't, you're right." In fitness, this wisdom proves itself repeatedly.

At Club Forma, we see ourselves as one trusted professional in your wellness ecosystem—not claiming to have all the answers, but committed to workshopping solutions with you and helping you develop the mental and physical tools for long-term success.

Frequently Asked Questions:

Q: How much does mindset really affect fitness results?

A: Research shows mindset accounts for up to 50% of long-term success. Our Richmond personal trainers see clients with growth mindsets achieve results 2-3x faster than those with fixed mindsets.

Q: Can a personal trainer help with motivation and mindset?

A: Yes, experienced personal trainers understand the psychology of change. At our Richmond personal training studio, we address both mental and physical aspects of transformation through supportive coaching and realistic goal-setting.

Q: What if I've failed at fitness before?

A: Past attempts aren't failures—they're data. Our personal training approach focuses on learning from previous experiences and building achievable habits that are sustainable and match your lifestyle.

Q: How long does it take to change fitness mindset?

A: Mindset shifts typically occur within 4-6 weeks of consistent training. Our 6-week training progressions are designed to build both physical and mental strength.

References:

Crum, A. J., & Langer, E. J. (2007). Mind-set matters: Exercise and the placebo effect. Psychological Science, 18(2), 165-171.

Dweck, C. S. (2008). Mindset: The new psychology of success. Random House Digital, Inc.

Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin.

Kelly, A. C., & Stephen, E. (2016). A daily diary study of self-compassion, body image, and eating behavior in female college students. Body Image, 18, 132-142.

Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503.

Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman and Company.