This episode is all about a key question for weight loss, that can help you make choices aligned with your goals, and feel good about them. That question is - 'Is it worth it?' Some foods are amazing, exceptional, totally worth eating and enjoying every bite... and others are a bit more generic, meh, something you could get anytime, or just not that great. Making the distinction between what's worth it and what's not can make a big difference to your weight loss, your relationship with food, and...
Aug 01, 2021•23 min•Season 1Ep. 72
It's very common to gain weight as we get older, particular in the years around menopause. In this episode we talk about why this happens, and 6 key areas to focus on to help you can change it. If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/...
Jul 24, 2021•59 min•Season 1Ep. 71
In this episode: 10 quickfire tips to help you boost motivation, take action, and make progress towards your goals. If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/...
Jul 18, 2021•21 min•Season 1Ep. 70
In this episode we talk about: How to make the best choice for you when eating out Feeling addicted to sugar Tips to help yourself with emotional eating If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/...
Jul 09, 2021•21 min•Season 1Ep. 69
'What we say to ourselves about food and our bodies is the major predictor of how we will eat and care for ourselves. Our thoughts have the power to make things unimaginably better or unbearably worse. Words have the power to harm or heal us. They have the singular ability to decide our fate around food and every other facet of life.' This is a quote from the book 'Words to Eat By' (Karen R Koenig), and is the topic of this episode. Self talk is so powerful - if you know what you do but find you...
Jul 03, 2021•20 min•Season 1Ep. 68
Why is lifting weights so beneficial for women? What are some of the best exercises you can do? What are some common mistakes to avoid? I answer these questions and more in this episode. If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/...
Jun 19, 2021•48 min•Season 1Ep. 67
What are the most common reasons that people don't achieve weight loss success? In this episode, I run through a list of 8 common pitfalls that keep people stuck, and what you can do about them. If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/...
Jun 12, 2021•46 min•Season 1Ep. 66
Changing habits is hard, but there are ways to make it easier. In this episode, I talk you through 6 steps to increase motivation, break old bad habits, and make powerful changes that last. If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/...
May 29, 2021•43 min•Season 1Ep. 65
There is so much advice on how to lose weight, it can feel pretty confusing and overwhelming. Where do you even begin?! In this episode, I offer some simple suggestions for how to get started. We talk about the importance of habits, how to start tracking calories (if you want to), what else matters for weight loss, and more. If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/ha...
May 14, 2021•30 min•Season 1Ep. 64
You do really well all week, but then at the weekends it often falls apart, and you end up the same weight (or a bit higher) on Monday. Sound familiar? It's a common pattern, and in this episode, I run through some ideas and thought shifts to help you change it. If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/...
May 08, 2021•34 min•Season 1Ep. 63
Weight loss can sometimes feel like a long hard struggle. In this episode, I cover a few mindset shifts to help you continue taking action. The joy is in the journey - who you become on the way to reaching your goal It doesn't matter how long it takes (your 95 year old self wants you to be happy now) What you see online is not an accurate representation of real life - the only person you can compare to, is you. If you need any help, have any questions or want to get in touch, head to hayleyplumm...
Apr 25, 2021•26 min•Season 1Ep. 62
If you sometimes feel anxious and overwhelmed, you're not alone. And it's important to remember that there are things you can do to change (or at least improve) it. In this short episode I share a few tools and perspective shifts that might help. Also mentioned - 3 powerful questions you can ask yourself when you you're thinking something that doesn't make you feel good: Is it true? Is it helpful? Is it kind? (i.e. would I say it to my best friend, if they were in my situation?) The two books me...
Apr 19, 2021•16 min•Season 1Ep. 61
In this episode I chat to my online coaching client Sharon. We talk about: Losing 60lbs eating foods she loves Going from back pain on short walks, to being pain free and about to go hiking in the Lake District Healthy habits Sharon has built Overcoming binge eating and diet mentality Mindset shifts, vision boards, strength training and more What Sharon has learned, what's helped her most, and advice she'd give to others. If you need any help, have any questions or want to get in touch, head to ...
Apr 11, 2021•47 min•Season 1Ep. 60
If your goal is to lose weight and build a healthier relationship with food, Mindful Eating is an excellent approach to follow. But what does it actually mean? In this episode, I use the fantastic book 'The Joy of Half a Cookie' to explain some of the key concepts. Learn how you can use Mindful Eating to nourish your body, achieve lasting weight loss, and still enjoy the foods you love. You can find the Joy of Half a Cookie, and other highly recommend books, on my website here: https://hayleyplu...
Apr 03, 2021•23 min•Season 1Ep. 59
A key question when it comes to creating successful weight loss: are you working with yourself, or against yourself? If you have a tendency to sabotage your efforts, chances are you're working against yourself. In this episode, we talk about the difference between the two approaches, and what it looks like to work with yourself. The best way to end self sabotage: to offer yourself kindness, support, encouragement, and be militantly on your side. If you need any help, have any questions or want t...
Mar 28, 2021•23 min•Season 1Ep. 58
In this episode I chat to my online coaching client Michele. We talk about: Losing 28lbs (2 stone) and dropping 2 dress sizes in 12 weeks Healthy habits Michele has built Overcoming emotional eating and the 'all or nothing' mindset Losing weight while drinking wine and eating chocolate What Michele has learned, and what she'd say to others who are struggling. To see Michele's photos, check out my Facebook or Instagram page, or visit the client results page of my website - https://hayleyplummer.c...
Mar 21, 2021•31 min•Season 1Ep. 57
Recently, a very interesting research paper was published that looked at what makes people successful when it comes to losing weight. The paper was a systematic review of qualitative studies, looking at the accounts of hundreds of people who lost weight and kept it off for a significant period of time. What were the key habits and actions that helped them not only achieve their goals, but maintain the results? And how were they different to people who lost weight but ended up regaining it? Find ...
Mar 14, 2021•34 min•Season 1Ep. 56
In this episode we're talking about 4 weight loss myths: you need to cut carbs and sugar to lose weight if you do the right exercises or buy a product, you can burn off fat in a particular area of your body if you don't eat enough, you'll go into starvation mode and won't lose weight you need a particular supplement, product or diet to lose weight I explain why these are all untrue, and what you really need to focus on to be healthy, lose weight, and keep it off for good. If you need any help, h...
Mar 07, 2021•23 min•Season 1Ep. 55
You know what to do, but you're struggling to keep doing it... and it's really frustrating isn't it!? In this episode we talk about 3 simple tips to help you build consistency, how to do them, and why each of them are so powerful. 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/...
Feb 27, 2021•16 min•Season 1Ep. 54
This week on social media, I posted the progress photos of my online coaching client Kat, who's lost over 30lbs. Kat is now continuing her journey by herself, equipped with the tools and knowledge to reach her goal and keep the results for good. As part of an evaluation form, Kat wrote down 5 key learnings that have helped her end a decade of struggling with diets and weight loss. In this episode I'll talk you through them. If you need any help, have any questions or want to get in touch, head t...
Feb 21, 2021•31 min•Season 1Ep. 53
If you've not yet succeeded in losing weight and keeping it off, you might find yourself doubting that you'll ever get there. In this episode we talk about how to build confidence, self belief and evidence that you CAN 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/...
Feb 14, 2021•23 min•Season 1Ep. 52
There is so much confusing and conflicting advice when it comes to weight loss. What exactly should you focus on? If your goal is to lose weight, keep it off, and build a healthy relationship with food along the way, this episode is filled with tips and tools to help you do just that. 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.c...
Feb 07, 2021•36 min•Season 1Ep. 51
In this episode I am joined by Amanda Thebe, author of the book Menopocalypse - How I Learned to Thrive During Menopause and How You Can Too. We talk about: Common menopause symptoms and what you can do to help them Nutrition and supplement recommendations Hormone Therapy (also know as HRT) Why many women experience weight gain, particularly around the stomach How to achieve successful weight loss How strength training can change your life, and easy ways to get started Wherever you are in the wo...
Jan 30, 2021•55 min•Season 1Ep. 50
Many people don't know about the incredible benefits of protein and resistance training. For weight loss, mental health, physical health, bone density and more. And if they do have some idea, they're unsure what that means for them. How do you know you're eating enough protein? What are some easy ways to get more? How do you do resistance training that's effective? Do you have to go to the gym? All of those points and more are explained in this episode. You'll learn why they're both so important...
Jan 23, 2021•30 min•Season 1Ep. 49
8 snippets of mindset inspiration, gathered from a selection of books and podcasts. I challenge you to write these down, then pick one to explore and implement in the week ahead. Let me know if you do! 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/...
Jan 16, 2021•25 min•Season 1Ep. 48
Happy New Year! In this episode, we're talking about how to achieve your goals in 2021, including: some of the most effective habits for weight loss mindful eating building a healthy relationship with food the power of planning how to visualise success Books recommended in this episode: The Fitness Chef - Eat What You Like and Lose Weight For Life - Graeme Tomlinson Not a Diet Book - James Smith The Joy of Half a Cookie - Jean Kristeller If you need any help, have any questions or want to get in...
Jan 02, 2021•32 min•Season 1Ep. 47
Top tips for handling Christmas and feeling great after. Recorded before new UK COVID restrictions came into place, but I hope this still helps. In this episode you'll learn: ideas for balancing out food choices setting up your environment for success practising mindful eating the power of choosing your thoughts benefits of walking and resistance training why the scales go up (even when you haven't gained fat) enjoying the best of what you love If you need any help, have any questions or want to...
Dec 19, 2020•20 min•Season 1Ep. 46
Self sabotage - common, frustrating, and sometimes, very confusing. Why do we do it when things were going so well?! Often, a key factor is what we're thinking and believing. In this episode we take a look at how to change that. We talk about: uncovering old stories and writing new ones being a scientist / detective rather than a judge finding the lesson so you can make progress next time the power of 1% better If you need any help, have any questions or want to get in touch, head to my website ...
Dec 11, 2020•27 min•Season 1Ep. 45
Mindfulness is such a powerful tool for managing stress, anxiety and overwhelm. It's also extremely helpful when it comes to losing weight and improving our relationship with food. In this episode, we talk about: mindful eating body scanning the the power of being present checking in with yourself while walking, driving, showering or doing other routine tasks the value of having an anchor word It's amazing how much of an impact each of these can have on how you feel. If you need any help, have a...
Dec 05, 2020•17 min•Season 1Ep. 44
If you're feel overwhelmed and that there's just never enough time, this is for you. In this episode we cover mindset shifts and practical strategies to help save, manage and create more time. You'll learn: the value of thoughts and where we place our focus how what we say influences what we do common ways we waste time (and what to do about them) how to create more time practical strategies to manage the day success secrets of some of the world's most productive people food ideas for a busy wee...
Nov 22, 2020•50 min•Season 1Ep. 43
