Goal Setting

Hello everyone,

Hope you had a lovely weekend! Welcome back to our bi-weekly blog from parter NutriKate, who we are so delighted to announce, will now be offering Nutrition coaching packages for our members to purchase through the EXCAPE app.

If you haven’t yet, check out Kate’s recent live in our members FB group where she talks all things getting your Nutrition in check for the New Year and get yourselves comfy for a very insightful read coming up, where she delves into the very important topic of ‘Goal Setting’


Hi everyone,

Wishing you a very Happy (and slightly belated) New Year! We hope you are all keeping well & are slowly getting back into the swing of things after Christmas. Our thoughts are with all those affected by the current restrictions, we hope everyone is keeping safe & minding themselves during these difficult times. In this newsletter we are going to hopefully provide some tips on how to set out goals for this year.


How to set goals

Often the New Year is associated with setting new goals. While it is a nice time to think about your aspirations for the year ahead, there is no pressure to set your goals on January 1st, after all there are 364 other days of the year to follow! If you are setting goals this month, one important thing to remember is making sure that the goals you are setting are specific & relevant to you. 

Slowly but surely..

Do you remember the story of the tortoise & the hare? Despite being much slower, the tortoise was patient & steady, two traits which are very important and help to lay the foundation for future goals. Here is an example of how you can build on a small goal until it becomes a lifestyle change.


Step 1: Try to go to bed and wake up at the same time every night. This helps your               body to regulate your sleep-wake cycle

Step 2: Aim for 8 hours of sleep per night. If you are far off this at the moment start               by trying to increase your quantity of sleep in 30-minute increments each                   night

Step 3: Try to avoid all screen use (phone, laptop, TV) at least 30 minutes before                   bed. These type of screens emit blue light which suppresses the release of               melatonin from the brain, which regulates our sleep-wake cycle


Only move onto the next step when you are confident that the previous step has become habit/routine. The above is a nice example of how starting small and building up slowly, but steadily can have a big impact.


Hopefully the tips above will help you to set some small, achievable goals while aiming to build up towards an overall bigger goal.


Much love,
The NutriKate Team

Have you seen our new service on the Excape App?

We have created a bespoke 12 week nutrition support package exclusively for Excape members which is available through the app. The package includes 3 x 30-minute consultations with your nutritionist & follow-up notes are provided with recipes/resources to help you achieve your nutrition related goals!

Have a great week guys,

The EXCAPE team✨