'Do I need to count calories to lose weight?' is a question I am often asked. It's a valuable tool, but it's not essential, and there are other important factors to bear in mind too. In this episode we talk when it might help to track calories and how to do it, while also focusing on the big picture, keeping things simple, and enjoying a healthy relationship with food. If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/ Or come find...
Nov 18, 2020•22 min•Season 1Ep. 42
Your future self, who has reached her goal... how is she different to who you are now? What thoughts, habits and routines does she have? How can you program your mind and actions to move closer to her each day? That's what we talk about in today's episode. If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/ Or come find me on social media: https://www.facebook.com/hayleyplummerpt/ https://www.instagram.com/hayleyplummerpt/...
Nov 14, 2020•26 min•Season 1Ep. 41
In times of chaos and uncertainty, our brains can go into overdrive. One thing that can help is creating more certainty. In this episode I cover ways in which you can do that - including calming routines, health 'snacks', seeking out positivity, fun, nature, rest and more. If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/ Or come find me on social media: https://www.facebook.com/hayleyplummerpt/ https://www.instagram.com/hayleyplu...
Nov 08, 2020•31 min•Season 1Ep. 40
How to lose weight while eating foods you love, feel more in control, and build a healthier relationship with food. Yes, this is possible! In this episode we talk about a valuable tool to help make it happen - planning your food. There are some common pitfalls that stop people from getting the most out of food planning, and make it way more difficult than it needs to be. Here we run through what to avoid doing, and how to make this key strategy work well for you. For a written version of this ep...
Oct 31, 2020•25 min•Season 1Ep. 39
Now the weather has definitely turned and the nights are getting longer... in this episode we talk about SAD - Seasonal Affective Disorder. In Winter it's more important than ever to take care of your physical and mental health, and I cover various tips to help you do that here. If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/ Or come find me on social media: https://www.facebook.com/hayleyplummerpt/ https://www.instagram.com/hay...
Oct 30, 2020•27 min•Season 1Ep. 38
If you sometimes feel stuck, overwhelmed, like you're not doing good enough, and then you eat for comfort... this is for you. There are some very common reasons that many of us self sabotage. In this episode I explain what they are, and what you can do to change things. Through gaining clarity on your thoughts and actions, you can set yourself up to achieve and maintain the results you want. If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplum...
Oct 04, 2020•24 min•Season 1Ep. 38
When we eat food in response to stress or other emotions, our brains get a hit of dopamine. This temporarily feels wonderful, and causes the brain to want to do it again. We link food to comfort, and when this gets repeated, a habit gets built. To change the habit of overeating, we need to do three things - - identify the triggers and thoughts that lead to the urge - slow things down to give our conscious brain time to decide what to do - reward the brain a hit of dopamine in a different way. In...
Sep 25, 2020•22 min•Season 1Ep. 36
When it comes to weight loss we often miss a crucial part of success - changing how we think. We spend way too much time criticising ourselves, focused on all the things we don't want to do. And we don't spend anywhere near enough time focused on what we want. Not just what we want in terms of weight loss, but what we want in terms of who we want to BE. The version of you who's at her ideal weight... how does she think, feel and live? What are her daily habits? What is her relationship with food...
Sep 20, 2020•18 min•Season 1Ep. 35
Do you ever find yourself saying... 'I can't have biscuits / chocolate / cake in the house, if it's there I eat it all!' Or anything along those lines? If you do, you might be creating a self-fulfilling prophecy, and this short episode is for you. Every time we say something like 'I can't control myself around X food' or 'Once I start I just have to eat them all' we are essentially instructing our brains to keep doing the same thing over and over again. Through a simple shift in what you tell yo...
Sep 15, 2020•8 min•Season 1Ep. 34
10 simple, actionable and highly effective steps to lose weight and keep it off for good. If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/ Or come find me on social media: https://www.facebook.com/hayleyplummerpt/ https://www.instagram.com/hayleyplummerpt/...
Sep 11, 2020•43 min•Season 1Ep. 33
In this episode we talk about a 5 step strategy to overcome the diet cycle and binge eating. Th first step to this is building awareness around food choices and the thoughts, feelings and situations behind them. Then I explain the value of making a realistic plan, challenging perspectives, and cultivating your problem solving skills. Finally we discuss improving your relationship with food and yourself, and creating a healthy, fun and balanced lifestyle. If you need any help, have any questions ...
Sep 03, 2020•32 min•Season 1Ep. 32
How to keep things simple and create lasting weight loss through the concept of mindful eating. Topics covered in this episode include - the power of slowing things down and being present with your food tasting and enjoying each bite no foods off limits - including the best of what you love using the taste scale to know when to stop eating how awareness of calories can empower you (not stress you out) If you need any help, have any questions or want to get in touch, head to my website - https://...
Aug 29, 2020•20 min•Season 1Ep. 31
What to do when things are really busy, life is getting in the way, and you've lost motivation. In this episode we talk about mindset, judgement, self compassion, and small steps you can take to get yourself feeling positive and back on track. If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/ Or come find me on social media: https://www.facebook.com/hayleyplummerpt/ https://www.instagram.com/hayleyplummerpt/...
Aug 21, 2020•26 min•Season 1Ep. 30
Can you lose weight AND develop a healthy, balanced relationship with food? YES, absolutely. In this episode, I explain how. Concepts covered include: food freedom awareness of nutrition and energy balance planning in the best of what you love mindful eating why most people 'fail' challenging and changing your thoughts becoming the best version of you If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/ Or find me on social media: ht...
Aug 15, 2020•43 min•Season 1Ep. 29
In this episode we troubleshoot common struggles with consistency. Very often our thoughts and perspectives are what hold us back - they stop us following through, and lead to self sabotage. Bringing awareness to those thoughts and shifting that perspective can create a world of difference to your consistency, happiness and results. Trying this episode without the usual intro and ending jingles to save you time - let me know if you prefer it this way :) If you need any help, have any questions o...
Aug 04, 2020•28 min•Season 1Ep. 28
In this episode I talk to Gill, who started online coaching 14 months ago and has now lost an incredible 100lbs. Not only that, but she's gone from averaging 3000 steps per day, to regular 20,000+ step walks in the woods, jumping over streams and running up hills. Topics we discuss include: what worked for Gill, and her advice for others doubts and struggles the impact of your thoughts and working on mindset key habits that made a huge difference changing the relationship with the scales how to ...
Jul 26, 2020•41 min•Season 1Ep. 27
Sometimes it seems like weight loss is sooo frustratingly slow. But results do take time when you are doing it in a way that will create lasting change. In this episode we talk about a number of topics including... Impatience, perspective shifts, building habits, enjoying the process, and practical tips to help you lose weight and keep it off for good. For blogs, articles and to find out more about coaching, head to: https://hayleyplummer.co.uk/ Or connect with me on social media (I'd love to he...
Jul 17, 2020•23 min•Season 1Ep. 26
Often when we lose motivation, our focus is in the wrong place. We see the negatives of making changes (hard work, missing out, doubt that we can get there), and forget the pain of indulging (feeling unhappy, lethargic, embarrassed, frustrated). We also see pleasure in indulging (feels so good in the moment), and don't focus enough on the many pleasures of achieving our goal (health, confidence, pride, energy, clothes we love, and much more). In this episode we talk about how to shift perspectiv...
Jul 02, 2020•21 min•Season 1Ep. 25
In this episode we talk about simple practical tips for health and weight loss during menopause. I talk you through how to support your body with great nutrition, and key things to know (and do) to lose weight. For more help and advice on menopause, nutrition and weight loss, come find me on instagram: https://www.instagram.com/hayleyplummerpt
Jun 21, 2020•32 min•Season 1Ep. 24
Change is hard, motivation comes and goes... but you absolutely CAN achieve your weight loss goal. Mindset, and asking the right questions, are key. In this episode we talk about how to stay motivated (as much as is possible), focusing on the solution (not just the problem), and some key questions to ask when losing weight feels like really hard work. For help and ideas around food, fitness and mindset, or to get in touch head over to my website - https://hayleyplummer.co.uk/ or instagram - http...
Jun 15, 2020•19 min•Season 1Ep. 23
Do you sometimes feel like you'll never get there? If you've spent years dieting and trying to lose weight, sometimes it can feel like you're just destined to be stuck where you don't want to be. In this episode we talk about how you can change limiting beliefs, how to create a vision for the You that you are going to create, and how to prove to yourself that you can achieve your weight loss goal. For blogs and articles on mindset, food, weight loss and more, and to get in touch if you need any ...
Jun 04, 2020•18 min•Season 1Ep. 22
How to achieve weight loss by making it enjoyable and sustainable. Here we talk about small steps, building momentum, and noticing all the wins along the way. For a written version of this podcast, check out the latest post on my website here: https://hayleyplummer.co.uk/how-to-lose-weight-without-dieting/
May 31, 2020•16 min•Season 1Ep. 21
'I eat a healthy diet but I'm not losing weight'. This is a common struggle of many women I've spoken to recently. In this episode, we look at why that could be. What has the biggest impact when it comes to weight loss, and what you can do to start to start creating more progress. I also explain how you can fit in less healthy foods that you enjoy, and build a balanced lifestyle that works for you. For more info, tips and ideas around food and mindset, find me on Facebook and Instagram: Facebook...
May 17, 2020•24 min•Season 1Ep. 20
What I learned from taking an impromptu day off, and some strategies and ideas to help you take more time for you.
May 14, 2020•21 min•Season 1Ep. 19
In this episode I am delighted to be joined by Lisa Gimenez-Codd of OptiMum Health, who specialises in coaching women through menopause. Topics we discuss include: Some of the common effects of menopause - muscle pain, joint pain, low mood, fatigue - and what can be done to help Pelvic floor - why we need to talk about it more, and what to do to support it How to combat weight gain and 'middle age spread' Tips on nutrition, supplements, and lifestyle choices to help you feel at your best The inc...
Apr 27, 2020•59 min•Season 1Ep. 18
An impromptu episode filmed in the woods (why not?!). I cover some questions to ask and steps you can take to help you feel calmer and happier in this challenging time. If you need any help or have any questions, feel free to email me - hayley@hayleyplummer.co.uk Or you can come find blogs, articles and more on my website: hayleyplummer.co.uk Or follow on social media: Instagram: @hayleyplummerpt Facebook: hayleyplummerpt...
Apr 16, 2020•13 min•Season 1Ep. 17
Daily or weekly habits are small signs of a larger process. That process is taking care of the things that are most important in life. Short episode on empowering yourself to be the best version of you through habits, actions and small steps.
Apr 13, 2020•6 min•Season 1Ep. 16
We are often good at keeping promises we make to other people, but not so good (or, terrible) at honouring the commitments we make to ourselves. This is a short episode explaining why it's so important to do what you say you will do. You never need to be perfect. It's normal to not feel motivated. Keep showing up and taking action anyway.
Apr 11, 2020•4 min•Season 1Ep. 15
If you're struggling with emotional eating, too much snacking, feel like you've lost motivation... this is for you. I'll explain what to do to make things easier, and how to get yourself back on track. We also run through a couple of tools I use with my online coaching clients that can be very useful when cravings strike. If you have any questions or need any help, feel free to drop me an email at hayley@hayleyplummer.co.uk
Apr 04, 2020•18 min•Season 1Ep. 14
Are you emotional eating your way through the coronavirus? Many of us are, and in this episode I take you through simple steps to help you change that. We talk about why now is a brilliant opportunity to transform those habits and thought patterns for life. And I run you through a strategy to help deal with cravings when they arise. I am working on this in depth with my online coaching clients right now, and I now have a couple of spots available for new clients. If you need help or support arou...
Mar 27, 2020•17 min•Season 1Ep. 13
