Do you ever feel self conscious in the gym, or unsure that you're making the most of your time there? If so, this episode is for you. We cover: why it's so important for women to do strength training how to get a highly effective workout in 30-40 minutes the most beneficial exercises to focus on key principles to remember (they're simple, and they make a massive difference) If you enjoy this episode, please share it or leave a rating or review - it helps me reach more people who could benefit, a...
Jun 14, 2022•31 min•Season 1Ep. 102
Good habits are a key component of lasting weight loss success. In this episode, we cover: ideas for highly effective habits you could build the 'if / then' strategy dealing with challenges and balancing things out how to keep things simple and enjoy the process and more. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. And if you need any help, have any questions or want to get in touch, email h...
Jun 04, 2022•37 min•Season 1Ep. 101
3 key concepts that can help you lose weight in an enjoyable (yes, this is possible!) way, and be fully empowered to keep that weight off for good. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. And 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/hayleyplum...
May 25, 2022•41 min•Season 1Ep. 100
Many of us have the goal of getting to a certain weight. But if this is the main goal we focus on, it can lead to following unsustainable plans.. or feeling like we've failed if we haven't lost weight this week, and missing all the other signs of brilliant progress we've created. So what if, instead of just reaching a goal weight, the main focus was on building a goal life? A life where you're taking great care of your body with lots of colourful nutritious foods enjoying a healthy relationship ...
May 08, 2022•26 min•Season 1Ep. 99
Do you ever find yourself eating when you're stressed, tired, overwhelmed, or experiencing any other emotions? If so, this episode is packed with tools, strategies and mindset shifts that can help. Emotional eating is a learned response - a habit your brain has formed. With awareness, practise, and self compassion, you can change it. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. And if you nee...
Apr 24, 2022•33 min•Season 1Ep. 98
Does weight loss get harder as we get older? It can do, for a number of reasons explained in the podcast. But you can still achieve your goals. This episode is about how to do that - the key principles and habits to focus on, to help you lose weight (improving health, strength and mindset at the same time), and keep the results for good. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. And if you...
Apr 12, 2022•47 min•Season 1Ep. 97
Do you find you do well during the day... but then get to the afternoon / evening time, and really crave high sugar foods? If so, this is for you. Included in this episode: what to eat to help reduce cravings why it's important to still include your favourite 'less healthy' foods, and how to enjoy them guilt-free practical tips to make afternoons and evenings easier to manage a shift in mindset that can make a big difference If you enjoy this podcast, please share it or leave a rating or review ...
Mar 31, 2022•29 min•Season 1Ep. 96
In this episode: The most important things to consider when it comes to creating lasting weight loss. Tips on food choices, but also habits, mindset and more. See if you can note one key point you can take and implement to make weight loss easier for you. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. And if you need any help, have any questions or want to get in touch, email hayley@hayleyplumm...
Mar 02, 2022•35 min•Season 1Ep. 95
In this episode: ideas, tools and simple strategies to help increase your motivation. If you have goals, and you know what you 'should' be doing... but you really struggle to get yourself to keep doing it... this episode is for you. The tips here are inspired by a couple of chapters from the book 'Why Has Nobody Told Me This Before?' by Dr Julie Smith - it's a great read and I highly recommend checking it out. If you enjoy this podcast, please share it or leave a rating or review - it helps me r...
Feb 20, 2022•31 min•Season 1Ep. 94
This episode is for you if: you struggle with cravings and emotional eating you sometimes feel like food is calling you and it's really hard to resist you're prone to snacking in the 'danger zones' (when you've just got home in the afternoon, or after dinner) you're trying to lose weight but end up restricting and then binging We cover some practical steps to help you reduce cravings, feel more in control, eat (and fully enjoy) your favourite foods, and reach your goals in a healthy sustainable ...
Feb 12, 2022•35 min•Season 1Ep. 93
Do you have an all or nothing mindset when it comes to weight loss? Do you feel like you have to do it perfectly and make progress every week, otherwise you're failing? And maybe when you do see progress, you feel like you should already be further ahead than you are, so it's still not good enough? In this episode we cover how to stop doing that (because obviously it's not helpful!). The All or Nothing mindset is very common, and with practise, you can change it. When you find the middle ground ...
Feb 02, 2022•25 min•Season 1Ep. 92
Losing weight is often seen as a pretty miserable, depriving, and not-very-fun experience. And this is a big reason why so many people don't end up reaching their goal. We try to willpower our way through, 'be good', follow a restrictive plan, and hope we can keep going until we reach the goal. THEN we'll feel happy, and try to work out how to maintain the results... But that just doesn't work. There is a much better way, and it is entirely possible (as well as actually, pretty crucial) to enjoy...
Jan 16, 2022•19 min•Season 1Ep. 91
Happy New Year! In this episode I run through 12 top tips to help you: ditch the diets focus on what actually works for long term weight loss (and ignore everything else) nourish your body while still enjoying your favourite foods enjoy the process and make it easier to keep doing successfully lose weight and know how to keep it off for good You can find a blog post version of this podcast on my website here: hayleyplummer.co.uk/how-to-lose-weight-for-good-in-2022 If you enjoy this episode, plea...
Jan 02, 2022•46 min•Season 1Ep. 90
In this episode I talk to online coaching client Chris. This lovely lady recently turned 59 years old, is now doing regular resistance training for the first time in her life, and has made brilliant progress in the 5 months we've been working together. Chris is eating better, finding balance, still enjoying foods she loves, and has lost 21lbs so far. She's now got the tools, habits and knowledge to keep going on her own, and for me as a coach, that's the perfect outcome. Here are some of the thi...
Dec 18, 2021•32 min•Season 1Ep. 89
We all want to enjoy eating some lovely food during the festive season, and we totally should. Christmas is a wonderful time of year and filled with some pretty amazing food. It can be tempting (and very easy, especially after the last couple of years we’ve had) to spend the whole of December indulging in everything. And there’s nothing wrong with that if that’s what you want to do. It’s important to relax and just enjoy whatever you want, especially on the 2 or 3 days around Christmas itself. B...
Dec 12, 2021•17 min•Season 1Ep. 88
There are so many temptations around during the festive season. Some are amazing and totally worth it. Others we can end up just eating because they're there, and then regret it after. In this short episode, we talk about the 'Worth it list'. This can help you decide what's totally awesome - a hell yes - and what's not actually worth it. Saying no to the 'not worth it' foods can mean you get to say Yes to the best of what you love, and still feel great after. If you need any help, have any quest...
Dec 03, 2021•11 min•Season 1Ep. 87
Consistency - the biggest thing that holds people back from reaching their goals. In this short episode, we cover one key focus point that can make a massive difference. 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/...
Nov 25, 2021•16 min•Season 1Ep. 86
My fitness pal is a calorie counting app that many people use for weight loss. It's not for everyone, but it can be an incredibly helpful tool. Using it for even just a couple of weeks can empower you with knowledge about food, portion sizes, calories, protein, and ways to balance things out, that can boost your progress and help you maintain your results for life. In this episode we cover how to make the most out of using my fitness pal, including: how to work out your calorie target how to ens...
Nov 21, 2021•43 min•Season 1Ep. 85
How much of your time is Treasured - spent with people you love, or doing things you love - or an Investment that will pay off in the future? And how much of it is Mandatory - things you feel you have to do - or Empty time? In this episode we discuss how to increase productivity and reduce overwhelm, by using an acronym for TIME: Treasured, Investment, Mandatory, and Empty. We have a look at ways to reduce time spent on activities that feel Mandatory or Empty, and maximise time that brings us jo...
Nov 13, 2021•31 min•Season 1Ep. 84
This is an episode about something that makes a massive difference to weight loss - both the enjoyment of the process, and the likelihood of achieving results that last. That is, the stories we tell ourselves - about ourselves, and about our ability to lose weight. In this episode we go over some common struggles (around sugar, lack of time, being inconsistent, and more). Then we explore some mindset shifts that can transform your actions, progress, and results. If you need any help, have any qu...
Nov 07, 2021•54 min•Season 1Ep. 83
It’s so important to feel good about the process of losing weight. If you feel good about what you do, you’ll want to keep doing it. If you don’t enjoy it, you're likely to self sabotage and end up stuck in a yo-yo diet cycle. In this episode: mindset and perspective shifts to help you enjoy weight loss more, keep going, build a healthy relationship with food, and create results that last. If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head ...
Oct 23, 2021•32 min•Season 1Ep. 82
In this episode we talk about the awesomeness that is strength training, including: some of the many benefits (including fat loss, confidence, clothes fitting better, improved bone density, maintaining muscle and strength as you get older, reduced aches and pains, reduced risk of falls and injuries, better long term heart and brain health, and pride at what your body can do) the most effective exercises the important of training power and quickness, and how you can do that some of the least effe...
Oct 02, 2021•48 min•Season 1Ep. 81
In this episode - 10 key points that make all the difference when it comes to losing weight and keeping it off for good. 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/...
Sep 25, 2021•34 min•Season 1Ep. 80
Wisdom and insights from the book The Last Diet - Discover the secret to losing weight for good - by Shahroo Izadi. This is a brilliant book for mindset and weight loss - helping you identify where your unwanted habits come from, how to accept them, and, crucially, how to change them. In this episode I talk through a few key points the author makes, that will dramatically increase your changes of losing weight and keeping it off for good. I'd highly recommend checking out the book and following ...
Sep 19, 2021•29 min•Season 1Ep. 79
In this episode - some of the tips, tools and strategies that have been most impactful for my clients. Including ideas on: What to eat How to keep things simple How to be consistent Improving mindset Dealing with cravings Enjoying the process 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/...
Sep 10, 2021•35 min•Season 1Ep. 78
In this episode - a mindset shift and a list of ideas to help you reduce emotional eating, feel more in control around food, and take care of yourself in a better way. 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/...
Sep 05, 2021•26 min•Season 1Ep. 77
In this episode: - a common that many people make, that keeps them stuck repeating the same patterns - what to do instead, to help you make progress and reach your goal 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/...
Aug 29, 2021•20 min•Season 1Ep. 76
Have you ever started a weight loss plan, gone in gung-ho for the first few weeks, felt sure this is 'the one that works', and then found life gets in the way? Motivation drops, weight loss stalls... and suddenly it feels really hard? At this point, many people fall into a cycle of self sabotaging, beating themselves up, and eventually quitting. If this sounds familiar, you're not alone, and this episode is for you. If you need any help, have any questions or want to get in touch, email hayley@h...
Aug 21, 2021•33 min•Season 1Ep. 75
In this episode: simple actionable tips around key habits for weight loss - water sleep food choices planning exercise and ideas for how to implement them. 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/...
Aug 14, 2021•33 min•Season 1Ep. 74
This episode is for you if you've: binge eaten emotionally eaten arrived back from an overly indulgent holiday and want to 'get back on it' just had a few off plan days, and you're not feeling your best Listen in for 7 steps that will help you avoid common pitfalls, feel back on track, and be heading towards your goals in a healthy sustainable way. 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 com...
Aug 07, 2021•27 min•Season 1Ep. 73
