Summer Goals, Healthy Habits & Body Confidence - Group Talk - Week Commencing 10th August 2026.

“Today I want us to think about summer goals — but perhaps in a slightly different way.

When we hear ‘summer body’, we can easily think about weight, clothes sizes, appearance and what we think we should look like.

But what if our summer goal wasn't simply to change our bodies?

What if it was also about feeling better in our bodies, looking after ourselves, and enjoying summer more?

So today we're going to think about three things:

• realistic summer goals

• healthy habits without all-or-nothing thinking

• and becoming a little more comfortable and confident in our own bodies.”

“Without giving us your weight or anything personal, what is one thing you'd like to get out of this summer?”

“Notice that not every answer has to be about weight. That is important.”

1. Rethinking the idea of a “summer body”

“We're constantly given the message that we need to get ready for summer.

But the truth is: you don't need to earn the right to enjoy summer.

You don't have to reach a particular weight before wearing shorts.

You don't have to have a flat stomach before going swimming.

You don't have to love every part of your body before you can enjoy being outside, seeing friends or going on holiday.

We can still have weight-loss goals if they're right for us. But our entire summer doesn't have to become a test of whether we've lost enough weight.”

“What are some things people might miss out on because they're worried about their body?”

• swimming

• holidays

• photographs

• social events

• eating out

• wearing certain clothes

• being active outdoors

“That's something worth thinking about.

If body worries are stopping us from living our lives, perhaps one of our goals should be to take some of that life back.”

2. Turning summer intentions into realistic goals

“Let's talk about goals.

A goal such as ‘I want to lose weight’ can be useful, but it doesn't always tell us what we're actually going to do.

Instead, let's think about things we can influence.”

Interactive activity: “My Summer Three”

Think of three small goals:

1. One food or nutrition goal

• eat breakfast more regularly

• include more fruit or vegetables

• plan meals before busy days

• drink more water

• enjoy treats without feeling guilty

2. One movement goal

• go for a 20-minute walk

• do some gardening

• swim once a week

• get outside after dinner

• try an activity I've actually enjoyed in the past

3. One well-being goal

• get better sleep

• spend more time with people I enjoy

• have some screen-free time

• do something relaxing each week

• stop being so critical of myself

“Which of your three goals feels easiest to start with?”

“That's the one I'd suggest starting with.

We don't need to transform everything at once. Small actions repeated regularly can be much more useful than a huge plan we abandon after a week.”

3. The “all-or-nothing” trap

“One of the biggest things that can get in the way of our goals is all-or-nothing thinking.

We might think:

‘I ate something I hadn't planned, so I've ruined today.’

‘I didn't exercise today, so I might as well give up.’

‘I haven't lost weight this week, so nothing is working.’

But one meal doesn't define our progress.

One day doesn't define our progress.

And the scales don't tell us everything about our health or our effort.”

“What's a more helpful response to ‘I've messed up’?”

“What can I do next?”

“That's a really powerful question.

Not: ‘How do I make up for it?’

Not: ‘How do I punish myself?’

Just: ‘What can I do next that supports me?’”

“Had a takeaway? Enjoy it, then carry on normally.

Missed your walk? There is another opportunity tomorrow.

Had a difficult weekend? Monday doesn't need to be a punishment.

Progress doesn't require perfection.”

4. Body confidence

“Now let's talk about body confidence.

We sometimes assume body confidence means looking in the mirror and loving everything we see.

For some people that might happen — but it doesn't have to.

A more realistic goal can be body respect.”

“What might body respect look like?”

• looking after your body

• wearing clothes that are comfortable

• feeding yourself properly

• allowing yourself to rest

• moving because it feels good

• speaking to yourself kindly

• not constantly comparing yourself with other people

“Exactly.

You don't have to love your body every day.

You can have days when you don't particularly like how you look and still treat yourself with respect.”

Mini Exercise

“Think of something you might normally say critically about yourself.

‘My stomach looks awful.’

Now imagine saying the same thing to a friend you cared about.

Would you speak to them that way?”

“Instead, try something neutral and kinder:

‘My body is changing, and I'm learning to be more comfortable with it.’

Or simply:

‘This is my body today, and I can still enjoy my day.’”

5. Summer confidence challenge

“I'd like to finish with a little challenge.

Choose one thing you normally avoid because you're worried about your body.

It could be:

• wearing something you like

• going swimming

• joining a walk

• having a photograph taken

• sitting outside

• going to a social event

• trying an activity you've avoided

You don't have to choose something huge.

Choose something that's just one step outside your comfort zone.

Then ask yourself:

‘If I stopped waiting until my body was different, what might I enjoy this summer?’”

Closing

“So, as we leave today, I'd like us to remember three things:

Goals don't have to be about punishment.

Progress doesn't have to be perfect.

And we don't have to wait for a different body before we start enjoying our lives.

If weight loss is one of your goals, that's absolutely okay.

But let's make this summer about more than a number on the scales.

Let's aim to become healthier, happier, more active and more confident — while being kind to ourselves along the way.

And perhaps our summer goal can be as simple as:

‘I'm going to look after myself, rather than constantly criticise myself.’

Thank you.”