All About You Food Revolution Farmer's Market

•          43 million children under 5 are overweight or obese.
•         96% of kids in the UK don’t get their 5 a day.
•         20% of children in Australia think pasta comes from animals!

  

Our kids are growing up overweight and malnourished from a diet of processed foods, and today's children will be the first generation ever to live shorter lives than their parents. 

Jamie Oliver’s Food Revolution is a national movement to change the way we eat. At All About You we have joined the Jamie Oliver food revolution programme, and as part of our mission we have established the All About You Farmer’s Market. We can fight obesity with better food, and to get people cooking healthy meals again both at home and in schools. Come along to the All About You Farmer’s Market on Sunday 27^th April 2014 to learn about, but more importantly to ENJOY, healthy and fresh food.

Our stalls will include:

• BathSoft Cheese
• WoodhouseFarm (pork, lamb beef) and Hog Roast
• Well Preserved Honey and Preserves
• Bedford Clangers Pasties and Confectionery (as seen on Jamie and Jimmy's Friday Night Feast)
• Nature's Farm Fruit and Veg
• WCDBespoke Furniture 
• Food Demonstrations from Tootoomoo
• Music by Ian Anderson

Have a look at the Food Revolution website to learn more about why we need to change the way we eat and how with some tasty recipes from Jamie Oliver himself! 

Recipe of the Week

We have a new focus to our Newsletters in 2014. We've developed a great working relationship with Tootoomoo who create some amazing fresh pan Asian food at their restaurants in Highgate and Crouch End.

The reason we want to work with them is because we understand that London life can get tough at times, you're constantly on the go and you don't have the time to look after yourself properly. At All About You we aim to address your health and fitness concerns and whilst we address your nutritional requirements we don't actually make the food for you!

This is where Tootoomoo come in. They will prepare and deliver exceptional organic, gluten free MSG free amazing food to your door and they've also offered to share some of their recipes on the blog here.

So here's the first one:

Steamed Seabass with Ginger & Soy

Ingredients:

-          seabass fillet (or any white fish like monkfish, yum!)

-          shiitake mushrooms, soaked and hydrated

-          chopped chillies

-          ginger, finely sliced

-          mixed greens ( pak choi or any of your favourites)

-          spring onions, chopped

-          Shaoxing wine

-          soy sauce

-          demerara sugar

-          sesame oil

  

Cook off:

-          mix Shaoxing wine and soy sauce to a 50/50 ratio, add a sprinkle of sugar and a tiny drizzle of sesame oil

-          place seabass in a shallow pan and pour in the sauce mix, chopped shiitake mushrooms, chillies and ginger

-          cover pan with foil an leave in preheated oven at 170 degree  for 15min.  meanwhile, blanch the vegetables and plate it out-

            check the fish if it’s cooked through,   place fish on bed of greens and pour the rest of the sauce in pan over the dish.

-        

-          Voila!

      Check out Tootoomoo's menu here and take advantage of their kind offer to give 20% discount to all of our readers - just use our discount code AAYJAN when you place your order,

All About The Tour

The Tour de france has come to All About You

As you know we've upgraded all of our facilities at the studio in Highgate and as part of this process we want to add some exciting new concepts to our Fitness Class Programme


So what is All About The Tour?

We've created a unique cycling workout with images of some of the world's most famous climbs.

All of our classes are technique and terrain based and focus on cadence, heart rate, climbs and sprints to create an unpredictable ride that is fun and challenging.

Not only do the classes look great - but you'll get an incredible workout through the French alps whilst the rain comes down outside in Highgate - I know where I'd rather be!...

If you'd like to join us then we have classes on the following days and times...

Monday at 6:30pm
Wednesday at 7:15pm
Thursday at 6pm

And we are working on introducing an extra long session at the weekend...

If you're a serious cyclist then we also have a Team GB physiologist coming to the studio in November to deliver unique fitness testing days.

Stay tuned for more information...

It’s Marathon time!

This Sunday over 30,000 people will be taking to the streets of London to complete the ultimate test of endurance, The London Marathon.

For the runners reading this it may excite you, it may bring on feelings of jealousy for not being involved, it might ignite a new desire in some fun runners to dig out the old running shoes and go for it next year...


And for those who aren’t runners you sit and ask yourself WHY??!!

Why would anyone chose to put them self through it?

Why would anyone knowingly inflict that much pain on them self?

Why would you train all through the horrible winter months for it?

And why oh why would some of them do it over and over again?

Everyone has their own unique reasons for doing this. For me I just wanted to say that I’ve run a marathon! Although it was an amazing experience which I am so pleased I did, after ending up with four hairline fractures in my femur I think it will remain my one and only marathon!

So why do people chose to do the Marathon?

A lot of runners will tell you that they literally become addicted to exercise. The pursuit of the “runners high” is mocked by some non believers, but craved by those who do reach those euphoric moments whilst pounding the pavements.

Some say they’re just running away from all of their problems! As a business owner and a pretty stressed one in the last few years I know that nothing quite matches the stress relief and calming benefits of a long run.

The solitude of the marathon run and the training that precedes it is an amazing experience. In the hectic hustle and bustle of life in London it’s amazing to experience 20 minutes without disruption from our mobile phones, emails or work colleagues, let alone a 4 hour stint without being disturbed! Amazing!

Some won’t think this way and I’m sure there’ll be one or two status updates en route on Sunday something along the lines of

“Johnny’s blisters have burst on Tower Bridge!”


In my opinion I think everyone should run a marathon in their lifetime. Whether you’re pushing for a two hour record breaking time or an 8 hour trek the experience is amazing and in my opinion running a marathon teaches you how to get through life...

The Marathon and The Journey of Life
Someone holds your hand through your first steps

You start with no fear

You have a few set backs

You fall down and have to get yourself back up on a few occasions.

You learn from your mistakes

You change one or two things along the way to make it easier.

You have the occasional breakdown.

You try out a few running partners along the way ;-)

Some you need to run away from but hopefully one stays with you til the finish line.

You have amazing highs and unbelievable lows.

You look amazing at your peak and a shadow of your former self at the end!

You bring some new little runners into the world!

There’s a danger that you may soil yourself at some point along the way!

You’re going to hurt

You’re going to cry

And in the end you’re going to look back and realise that you’ve achieved something amazing.

You didn’t stand back and watch someone else’s race, you got out there and ran your own amazing race, you made your mark put yourself out there for others to look up to.

So good luck to Lorraine, Geoffrey, Tom, Benj and Nick from All About You I hope you all have an amazing experience!

Stressed? What a joke!

Its Christmas time and no one really wants to read about what exercise they should be doing when all they want to do is crash out on the sofa and watch Deal or No Deal Christmas special! Or, what organic, locally farmed, grass fed produce they should be consuming on Christmas day – it’s that time of year when everything goes out of the window!


We WILL all over eat, we WILL have a few too many Bailey’s and we WILL do very little in the way of movement and it’s OK to do this, you need to listen to your body, give in and let it rest up from time to time.

PLUS – guilt is a wonderful thing for getting the studio’s busy in January!!

We all get caught up in the busy-ness of life, our work schedules become almost unmanageable, the stress of family and home life can get a bit too much, we realise how expensive this time of year can easily become and we forget about actually having some fun.

I was talking to one of my client’s this week about his work Christmas party and he told me he is hosting a laughter workshop!

Now, I’m open to a lot of weird and wonderful ideas, but this sounded a bit “out there” to me! Then the more I thought about it, the more I realised what an amazing idea it was. Laughter really is the best medicine...

GOOD FOR HEALTH
Laughter has been proven to relieve pain and enhance the immune system.
It reduces stress hormones like cortisol and dopamine and increase endorphins, the feel good chemicals.

GOOD FOR THE MIND
Laughter brings focus away from negative emotions like anger, guilt and stress and brings a positive outlook on things.

GOOD FOR A SIX PACK?!
A good belly laugh exercises the diaphragm, it contracts the abdominals and even provides a good cardio workout!

Simply put it provides a fantastic stress management tool, I’m sure we all enjoy sitting down to watch Only Fools and Horses on Christmas day to relieve the stress of the inevitable Christmas day family arguments?!!


It allows you to be in the moment, feel good, give you a different perspective on life and create a positive re-framing of your current situation.

The simple fact is that this year has been a tough time for a lot of us. However, with a New Year approaching I think we need to re-assess our priorities and make a conscious effort to laugh more and have fun in every aspect of our lives. This should be a priority of anyone who wants to live a more healthier life. So cheer up! It’s Christmas!!

What's The Dukan Diet All About?

The Dukan diet has been getting a lot of press lately with A-list stars such as Jennifer Lopez, Giselle Bundchen and most recently Victoria Beckham reportedly following it to lose their post pregnancy pounds. But what is it? How does it work and is it safe?

French doctor Pierre Dukan is responsible for creating the diet over 10 years ago as a treatment protocol for his obese patients.



It is essentially a four-phase, high protein, high fibre, low calorie diet and has certain similarities to the Atkins diet in its extreme nature and in the results patients expect to see. Apparently dieters can lose as much as 1-2 pounds per day during the initial “Attack” phase.

How does it work?
Phase 1, the "Attack" phase, is quite simple: Eat all you want of lean protein, along with 1.5 tablespoons of oat bran and 1.5 litres of water daily. That’s it. Dieters can choose from 72 lean or low-fat meats (excluding pork and lamb), fish, poultry, eggs, soya and non-fat dairy.

This is followed by the "Cruise" phase, which allows unlimited amounts of 28 non-starchy vegetables every other day along with a core diet of unlimited lean/low-fat protein and two tablespoons of oat bran.

Carrots, peas, sweetcorn and potatoes are not on this list of vegetables but appear in the next phase.

Phase 3, "Consolidation," allows unlimited protein (including pork and lamb) and vegetables every day, along with one piece of low-sugar fruit, two slices of granary bread, and one portion of hard cheese. Dieters can also have 1-2 servings of starchy foods and 1-2 "celebration" meals

Phase 4, "Stabilisation," is the maintenance portion of the plan. Which includes rules such as one day a week, follow an all-protein diet as in Phase 1, eat three tablespoons of oat bran a day and walk for 20 minutes daily and never take elevators or escalators.

So is this the answer and should we all just follow this to achieve great results?

Well, in short, NO!

Any diet that encourages the body to deplete its glycogen stores will have a negative affect on the body; the book warns dieters they may suffer from bad breath, constipation, dry mouth and fatigue, all indications of ketosis which is a dangerous and potentially life-threatening state that stresses the liver.

As a health and fitness professional I feel it is my responsibility to bring about lasting change, to look at creating optimal health through safe and effective exercise and nutrition.

All the evidence out there points to the fact that diets simply don’t work. Anything that is so restrictive in its nature to cause such drastic weight loss can not be good for your body.


My first issue is the difference between weight loss and fat loss. You can head to the toilet and lose a few pounds of “weight”; you can reduce your water intake for a day or two and have the same effect. The truth is you need a long term healthy approach to diet and an effective exercise programme to bring about lasting change to your body composition and fat levels.

Burning 3,500 calories will result in a 1 pound of fat weight loss. Now that is going to be a seriously tough training session for a pretty small amount of progression. That’s why any fat loss based exercise programme MUST contain a supervised nutritional element.

You can’t out-train a bad diet!

Unfortunately for us Health and Fitness Professional the glossy magazines out there absolutely love to report on the eating and exercise habits of “celebrities”. If Posh Spice is doing it then it must be amazing!



Why are women so obsessed with what she does?!

The simple fact is that she has been in good shape her whole life. It’s up for debate as to whether she has been healthy for that time!

All of the women you see in magazines have never been seriously out of shape. 90% of the photo’s you see of them have been air brushed and most of them have probably had an eating disorder or two over the years and yet we still aspire to be like them?!!

The simple truth is the quick fix approach will produce quick fix results that produce rapid “weight” loss but rarely result in long-term success as the restrictive nature is extremely difficult for dieters to adhere to.

Our advice is to work with a professional who can not only provide exact exercise and nutritional advice tailored to your individual needs but also provide the accountability to enable you to stick to this programme.

For information on our training and nutritional programmes contact us at the studio: david@aayou.co.uk

The Max Test!

When our client Kevin came to me with the idea of doing the ultimate triathlon in one year, Swim –(Hellespont - effectively crossing from Europe to Asia!) Run The Marathon and Cycle from Lands End to John O’Groats I thought he was a bit of a lunatic; now he’s been coming in to the studio for a while we all know he is!!
So how are we going to ensure that the training programmes we’re giving him are actually taking his fitness to levels he’s never been before to deal with these challenges?!!

Well, that’s where our relationship with The Centre for Health and Human Performance comes in handy. Not only can they take our clients through a VO2 max test their team of experts (http://www.76harleystreet.com/sections/team/sportperformance ) can assist us in creating excellent programmes to deliver the results clients like Kevin are looking for.

VO2 max is measured by getting the lungs to work as hard as they possibly can during an incremental exercise test. As the body works harder the lungs draw more oxygen to supply the muscles, the aim of the test is to reach the point of exhaustion where the lungs are at their maximum.
It’s VERY tough on the client!

Anyone that comes in to the studio knows when Kevin is in the building! So it was great for all of us to have a rest from his grunting and groaning as the mask quietened his screams!




VO2 max is the gold standard of fitness testing, it measures the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. It is not dependant on the size of your lungs. Olympic champion rower Matthew Pinsent has a lung capacity of eight-and-a-half litres, but when it comes to a VO2 max test, he and fellow rower James Cracknell fall behind little Paula Radcliffe!

Although it is possible to train this in order to increase these levels genetics plays a major role in a person’s VO2 max and it is believed that heredity factors can account for up to 25-50% of the variance seen between individuals.

The highest ever recorded VO2 max is 94 ml/kg/min in men and 77 ml/kg/min in women, - Both were cross-country skiers.

Whatever your goals may be, whether its training for that endurance challenge, or recovery from major surgery, your health and human performance is vital and our relationship with 76 Harley Street allows this to happen.

For more information on this contact us at the studio – david@aayou.co.uk

Look after your heart this Valentine’s Day.

It seems that every high street shop has their special promotions planned and heart shaped decorations in the window’s directed at cashing in on us clueless guys in our attempts to show our love for our partners!

The beauticians are promoting their pampering products, the flower shop is stocking up on red roses, the confectionary store is crammed full of heart shaped sweet delights and the local restaurant has created a special Valentines menu.
What do you do?

Well here’s a novel suggestion. Instead of just giving a simple gift that will end up being thrown away, used up or eaten why not give something a lot more lasting….. If you really want to give your heart to that special someone then why not give them a very healthy heart?!

Did you know that heart disease still kills more people in the United Kingdom than any other condition? National statistics showed one in five men and around one in six women died from heart disease, including heart attacks, in 2005, and around 2.7 million People are estimated to be living with coronary heart disease in the UK and this number is rising each year.




The majority of us lead a lifestyle which encourages an unhealthy diet, excess alcohol consumption, lack of sleep, a stressful working environment and a serious lack of physical activity. I can almost guarantee that you will have at least one of these factors in your life at the moment.

Obviously hereditary conditions account for a number of cases but a huge number of cases are self inflicted through poor choices on the individual’s part. Most heart disease is avoidable if we take simple measures to improve our lifestyle. Too many people in the UK are exercising too little, eating diets too high in fat, salt and sugar, and consequently, becoming overweight or obese.


Another huge factor that we allow into our lives to cause damage to our heart is stress. Stress is the way we all react to change. It includes our mental, emotional and physical responses to the pressures of everyday life.




The pace of our lives in the 21st century is getting faster and faster. Consequently it seems to be harder to find the time to exercise or cook well-balanced, healthy meals. We rev our engines with stimulants like caffeine, sugar and nicotine but then need depressants like alcohol to slow us down again.

Stress is also associated with depression and anxiety disorders and can reduce the amount of pleasure you get out of life. Chronic stress can numb you to feelings of satisfaction and accomplishment. Eventually, this numbness could have a negative impact on your work and your relationships.

How do we change and create long term health benefits?

The simple answer to long term health is long term practice. Unfortunately as stated earlier we live in a world that runs at 100 miles per hour and we want everything now. Therefore we look for the quickest possible way to achieve our desired results.
These usually include prescription medication. What they don’t tell you is that these medications only mask the underlying problems and that every drug has a side effect and a negative impact on the human body, and are you really taking control of your own health by taking a pill?

There are other ways to look after your heart that are much more effective, long lasting and enjoyable.

1. Exercise

Even a brief amount of exercise each day will enable your metabolism to start functioning more effectively. It will reduce excess body fat, stabilise blood sugar levels, lower blood pressure and cholesterol, strengthen the heart an it is a fantastic way to alleviate stress.

2. Take control of your diet

People talk a lot about reducing the amount of fat in your diet and to an extent this advice has been taken a bit too far. Saturated fats WILL increase the clogging of the arteries but Omega 3 oils and essential fatty acids are crucial for the body to survive a healthy existence.

The big change that needs to be made in the majority of diets is a reduction in the amount of refined carbohydrates. Consuming these types of foods not only causes bloating and poor digestion, they also raise blood sugar levels, which stimulates the production of insulin.

Unfortunately we are extremely misinformed about what we eat. Food companies are allowed to exploit our naivety and as a result consumers are unaware of what foods are actually good for them and those that are actually causing more harm. The key is to eat real foods preferably organic as often as possible.

3. Relax

We need to slow down our body’s adrenal system, turn off the fight or flight response and learn to relax, replenish and recharge. Simple processes such as cutting out the amount of stimulants we consume and learning to breath properly get a higher quality a quantity of sleep and take time to switch off each day.

So this Valentine’s make plans to look after your health and give your loved one a healthy heart for years to come, - but probably go with the flowers as well to avoid ending up in the doghouse!

We’ve got a great article on stress management coming up in the next few weeks...

Surviving A Night Out On Killer Heels!

It’s Christmas party season and for the girls out there that means digging out the little party dress and the high heels and can mean coming to visit us at the studio with knee, ankle or lower back pain.

High heels may look great on but the damage they can do to your posture, lower back and lower limbs is pretty scary. The heels shift the position of your hips causing them to tilt forward put extra pressure on the muscles of your lower back and tightening the calves, the Achilles tendon, the hip flexors and the muscles and fascia of your feet.

But fear not! We are here to help you look fantastic at your Christmas party without the painful side effects…

Here is your High Heel Survival Stretch Programme!








The Arch Stretch
Wearing heels causes the muscles in the foot to shorten and tighten.
Applying downwards pressure whilst you roll the golfball along the foot can help to stretch out those tight muscles and release any knots that have formed.
It may hurt a bit but it’s worth it, a bit like wearing your heels!




Hip Flexor Stretch
Place knee on floor with the other foot out to the front. Tuck the hips forward, squeeze the buttocks and feel the stretch through the top of the thigh and into the hips.

Hold each stretch for about 20 seconds x 1-2 per day









Calf Stretch
Stand on the edge of a step.
Drop your heel toward the floor off the step, keeping the legs straight
Hold for about 20 seconds or until the tension eases off.


This simple programme will take you two minutes to complete but will relieve the painful effects of wearing high heels - I follow this all of the time and happily totter around in my heals on a Saturday night!!

Why failure is what most dieters experience.

James Hutchison, senior trainer at the studio and in his final year of a Psychology degree has sent me this great article on why dieting won't work - have a read and leave us your comments...


The obesity epidemic is fast becoming a crisis in the United Kingdom. The term clinically obese is defined as, “a body mass index of 30 kg/m² or greater,” 1. In fact the NHS released statistics in 2009 that claimed 24% of adults in England were clinically obese, an increase of 15% since 1993 2.

This same report shows there is a 14% increase in raised waist circumference in adults across the same time scale. More alarming figures were released this summer by top market researchers Mintel showing that almost a quarter of women in the UK are wearing size 18 clothes or over 3, that equates to approximately 6.2 million people. So with obesity problems like this it is no surprise that the diet industry is big business. There are no official statistics for the amount of money spent on the UK diet industry, but estimates in the US quote figures of between $40-$100 billion 4. So for the industry to be making this kind of revenue they expect one thing, your failure.

If every person who put themselves on the (place generic diet brand here) diet actually kept the weight off, then there would be no need to sell the memberships, promote the books or champion the powders and potions that bring this miraculous weight loss.

Speaking as someone who has worked in the Health and Fitness industry for over ten years I can honestly say the clients of mine who have successfully lost weight and kept it off are those who do two things; first of all they work hard in raising their exercise levels, not only in the gym or in personal training sessions, but overall in their lifestyle. This could be exercising outside of the gym by taking up a sport, or just walking more often or cycling with the kids. Secondly, and most importantly they adopt a sensible balanced diet, which provides adequate nutrition and calorie intake to sustain their daily activities, but a regime that they can stick to without falling off the wagon every week due to treat deprived binges.

So, if the solution is so simple, why do so many dieters fail? I am going to answer this question from a psychological perspective rather than in the more traditional nutritional (regulate your blood sugar) sense. It would be common sense to assume that if a persons attitude towards a behaviour, lets say their attitude towards eating healthier, was positive, then they are likely to participate in that behaviour. However, it was shown years ago that the correlation between attitude and behaviour was as low as 0.30 5 (1 being a perfect correlation).

Over the years their have been many academic studies into attitude and behaviour change, one of the most significant was proposed by Ajzen & Fishbein; the theory of planned behaviour 6. This model has shown (with empirical evidence) that a person’s actions can be predicted accurately using knowledge of their attitudes towards the behaviour, subjective norms about the behaviour and perceived behavioural control. What this means when related to a person wishing to diet is their behaviour can be predicted more accurately by knowing their attitude towards dieting, what they believe other people will think of them if they do or do not diet, do they believe they can succeed if they diet and most importantly do they show intention to change.

Another theory has grown out of this model, mainly focusing on peoples intention to change. Gollwitzer has proposed the idea of Implementation Intentions 7, and has good empirical support to back it up, such as Sheeren & Orbell (2000) 8. The concept of Implementation Intentions can be summed up as plans to participate in a behaviour that a person will need to perform to achieve a goal. The implementation intentions will specify when, where and how the behaviours will be achieved, this will not just provide the person to time to evaluate their goals and think practically how to achieve them but also provides an emotional and psychological contract that they have signed.

So, my advice to those who are thinking of dieting is to look at the situation from a psychological perspective. Make sure before you go ahead with the latest fad diet in a glossy magazine that you choose an eating regime you believe you can stick to. Then take time to write down when you are going to start, where it is going to happen (such as more home cooked meals, avoiding certain restaurants, spending more time at the gym), and most importantly, how you are going to achieve this.

It is important to prepare meal plans and give yourself 3 or 4 small goals each week, such as drink more water, cut out chocolate, reduce salt intake etc. It is also so important to have this Implementation Intention on paper, if it is sitting as a word document on your lap top you are not going to see it. Print it out, put it up on the fridge or somewhere where you and those around you will see it regularly, and make sure you add your signature to it. If you do these small but significant tasks, it will greatly increase your chances of achieving your goals and avoiding the gut wrenching guilt of previous failures. Good luck!

For more information about the psychological perspective of weight loss and exercise goals, I will be holding a seminar at the studio in the near future. So please join the mailing list on the website www.aayou.co.uk to be kept up to date.

For more information on how to choose a nutrition plan that suits you, please browse the website or contact the studio on 0208 3489706 to book a consultation with one of our nutrition experts.

References
1: Smolin, L., & Grosvenor, M. (2003). Nutrition Science and Applications (4th Ed.) USA: John Wiley and Sons, Inc.
2: Statistics on Obesity, Physical Activity and Diet: England, February 2009. Retrieved 18 August, 2010 from http://www.ic.nhs.uk/statistics-and-data-collections/health-and-lifestyles/obesity/statistics-on-obesity-physical-activity-and-diet:england-february-2009
3: Mintel Press release on UK dress sizes: England, August 2010. Retrieved 18 August 2010, from http://www.mintel.com/press-centre/press-releases/587/size-matters-a-quarter-of-uk-women-now-size-18-or-above
4: The diet business: Banking on failure: England, February 2003. Retrieved 18 August, 2010 from http://news.bbc.co.uk/1/hi/business/2725943.stm
5: Wicker, A.W. (1969). Attitudes versus actions. Cited in; Hogg, M,A. & Vaughan, G,M. (2005/2008). Social Psychology (5th ed.). Harlow: Prentice Hall

6: Ajzen, I. (1991). The theory of planned behaviour: cited in; Hewstone, M., Stroebe, W., & Jonas, K. (2008). Introduction to Social Psychology a European Perspective (4th ed). UK: Blackwell Publishers Ltd.

7. Gollwitzer, P.M. (1999). Implementation Intentions: Strong effects of simple plans. Cited in; Hewstone, M., Stroebe, W., & Jonas, K. (2008). Introduction to Social Psychology a European Perspective (4th ed). UK: Blackwell Publishers Ltd.

8. Sheeran, P., & Orbell, S. (2000). Using implementation Intentions to increase attendance for cervical cancer screening. Health Psychology, 19, 283-289.