In this episode - all you need to know about protein powder, including answers to these questions: is it good for me? what are the benefits? will it make me gain big muscles? do I need it? what do I do with it? what's the best type to look for? how much protein do we need each day? And more. Here are some links mentioned: Article at hayleyplummer.co.uk: Protein Powder for Women - All You need to know Bulk Powders pure whey protein Myprotein Impact whey If you enjoy this podcast, please share it ...
May 04, 2023•46 min•Season 1Ep. 132
In this episode: 3 very common reasons why we overeat (probably not what you think) and get stuck repeating the same patterns what you can do to change the habit for good If losing weight and improving your relationship with food is your goal, this episode is 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 hayle...
Apr 28, 2023•24 min•Season 1Ep. 131
This is a short episode based on a conversation with an online coaching client. Topics covered include - The importance of knowing why you're snacking (so you know what strategy will help you best) Planning what you love and enjoying it guilt free Mindful eating Nutrition for energy and fullness Non-food ideas to enjoy some evening downtime The power of being present and noticing the little things If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more peo...
Apr 20, 2023•15 min•Season 1Ep. 130
Urges to eat can happen for a number of reasons, and they can easily make you feel like you've fallen off track. In this episode we talk about: tools and strategies for dealing for dealing with urges identifying what you really want or need avoiding the drama our brains create improving your relationship with food how to reduce urges how to build new habits 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 appre...
Apr 17, 2023•34 min•Season 1Ep. 129
Topics covered in this episode: How to enjoy chocolate, hot cross buns and any other foods you love, and still feel great after What to do if you find it hard to keep chocolate in the house Choosing what's most worth it to you Finding balance Building a healthy relationship with food during Easter and beyond 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...
Apr 05, 2023•29 min•Season 1Ep. 128
Planning your food, and having easy nutritious options available when you need them, is a hugely important part of successful weight loss. But it's not always easy to build the habit of doing it. So in this episode we're talking about: - how to make planning easier - quick and simple ideas for breakfast, lunch, dinner and snacks - the value of default choices and a master shopping list - how to plan food for health and weight loss If you enjoy this podcast, please share it or leave a rating or r...
Mar 29, 2023•51 min•Season 1Ep. 127
In this episode: What to focus on if you want to stop emotional eating How to build the habit of conscious eating Why it's important to stop thinking about what we DON'T want, and start thinking about what we DO want instead Practical ideas to help reduce snacking Ways to enjoy your favourite foods without guilt or overeating 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 he...
Mar 22, 2023•26 min•Season 1Ep. 126
If you struggle with emotional eating, this episode is for you. You'll learn: What your 'window of tolerance' is How being above or below this window can impact your mindset and food choices Tools and strategies to help you get back into that window, feel better, and keep making choices that align with your goals In this episode I mention two great resources - links are below: Jane Pilger podcast - Binge Breakthrough Nicola Hobbs Instagram account - @nicolajanehobbs If you enjoy this podcast, pl...
Feb 22, 2023•42 min•Season 1Ep. 125
This episode is all about what to do if you've attempted to lose weight before, and now feel like you're having to start again. Topics covered include: the MOST important habits to focus on for successful weight loss what you can learn from previous experiences how to work with yourself (not against yourself) how to make this time the last time you're working on losing weight These are links to 4 very good books worth checking out, mentioned in the show: For mindful eating, and enjoying your fav...
Feb 19, 2023•55 min•Season 1Ep. 124
Sleep is the foundation of health. From a weight loss perspective, it impacts our energy levels, cravings, hunger, resilience to stress, ability to recover from workouts, motivation to exercise in the first place, and so much more. In this episode are 20 tips that can improve sleep, covering: nutrition supplements exercise morning and evening routines ways to relieve stress and declutter your mind what not to do in bed relaxation tools and techniques apps, tips and other info that could help If ...
Feb 09, 2023•48 min•Season 1Ep. 123
Is it helpful to understand why we have struggles with weight loss? If you overeat or binge eat, have an unhealthy relationship with certain foods, or tend to self sabotage at a certain point in your weight loss journey, does it help to look back at past experiences and understand why? This is a great question, posed to me by a client. In this episode we talk about: the potential benefits of looking back and understanding the patterns you have the critical importance of self compassion, both whe...
Jan 25, 2023•37 min•Season 1Ep. 122
In this episode, 4 big keys to help you: lose weight while enjoying the process improve your health, happiness, and relationship with food create results that last 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...
Jan 05, 2023•37 min•Season 1Ep. 121
In this episode - how to enjoy the best of what you love at Christmas, and still feel great after. Plus, one big tip for health, weight loss, and building a healthy relationship with food in 2023. 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...
Dec 20, 2022•16 min•Season 1Ep. 120
In this episode: common habits of people who succeed at weight loss (i.e. lose weight and keep it off long term), vs common habits of those who struggle. 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/hayl...
Dec 11, 2022•35 min•Season 1Ep. 119
Do you find that you can do pretty well during the day, but things are very different in the evening? You're tired, craving a bit of comfort food after a long day, and if you have just a little bite of something... it turns into quite a lot? If so, this episode is for you - practical tips and tools to combat evening snacking. 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 he...
Nov 17, 2022•34 min•Season 1Ep. 118
Many times people get disheartened by the scales. And yet very often, they ARE making progress. Either they're just holding on to extra water that's masking that progress. Or they have unrealistic expectations of how long fat loss (rather than a combination of mostly water, plus muscle and a bit of fat loss, as seen on most diets) actually takes. The scales tell the truth about your body's relationship with gravity in that moment. And over time (3-4 weeks or more) they give a good indication of ...
Nov 09, 2022•25 min•Season 1Ep. 117
Many people have certain foods that they find difficult to resist when tired, stressed, or when they're just sitting in the house waiting to be eaten. Is it better to just not have those foods around? If you've ever said anything like 'I can't have it - once I have a little bit, I'll eat the whole bar/packet/box', this episode is 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 yo...
Nov 04, 2022•27 min•Season 1Ep. 116
In over 14 years as a personal trainer and nutritionist, these have been two of the biggest, most common factors that trip people up on the way to reaching their goals. In this episode, find out what they are, and how to avoid / jump over / beat them with practical strategies, so you can create lasting results. 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 qu...
Oct 30, 2022•38 min•Season 1Ep. 115
Protein and resistance training are two of THE most impactful things we can focus on - both for weight loss goals, and for living a fun, healthful, active and independent life for decades to come. In this episode, I explain why they're so both important for weight loss, bone density, and long term health how to get the most out of resistance training in just 15-20 minute sessions simple ways to ensure you're getting enough protein how focusing on these two areas can positively impact the rest of...
Oct 20, 2022•27 min•Season 1Ep. 114
This episode is inspired by a listener of the podcast, who wrote in with a few questions. Aimee has spent a year losing a significant amount of weight, and has achieved some amazing results. But she's worried about putting it all back on. According to a lot of what you read online, many people regain the majority (if not more) of the weight they lose. In this episode, you'll hear Aimee's story. Then I explain why many people DO regain the weight they lose, and what Aimee (and you) can do to keep...
Sep 27, 2022•46 min•Season 1Ep. 113
If you're feeling busy, stressed, overwhelmed... and finding yourself eating for comfort, to zone out and feel better, this episode is 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@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerp...
Sep 17, 2022•35 min•Season 1Ep. 112
In this episode, tips and ideas for: managing blood sugar levels reducing your risk of type 2 diabetes healthy sustainable weight loss boosting your energy levels 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...
Sep 13, 2022•45 min•Season 1Ep. 111
One simple yet powerful tool for being consistent with exercise. In this episode we talk about: the benefits of focusing on the minimum effective dose how something always beats nothing the power of making promises to yourself that you can keep (and then following through and keeping them) why just doing 10 minutes can make all the difference how investing our time in regular exercise now is very likely to be creating years of fun, active, quality life in our future If you enjoy this episode, pl...
Sep 01, 2022•13 min•Season 1Ep. 110
We tend to think being kind to ourselves will make us stop trying, so we'll never reach our goals. But in reality, self kindness and self compassion has been shown to make people far more likely to succeed. In this episode, you'll learn why that is, and find out 3 simple steps to put it into action. If you enjoy this episode, 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 w...
Aug 29, 2022•20 min•Season 1Ep. 109
When you ditch the diets, and start losing weight in a way that's healthy, balanced and sustainable... it can feel pretty slow. Diets tend to create fast weight loss at the start, then often lead to gaining it all back because it wasn't sustainable. But we're left with the perception that we should be losing weight every week. And if we're not losing weight that quickly, then we can feel like it's slow, boring, a slog, etc. In this episode, we're talking about how to see things a little differen...
Aug 25, 2022•17 min•Season 1Ep. 108
Top tips for navigating days out, trips away, hotel breakfast buffets and more. If you want to keep supporting your health and fitness goals while also enjoying a few tasty indulgences, and find the balance where you feel at your best... this episode is for you. If you enjoy this episode, 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@hayl...
Aug 05, 2022•45 min•Season 1Ep. 107
Key nutrition tips to help you reduce sugar cravings, balance your blood sugar levels, feel in control, and boost your energy throughout the day. If you enjoy this episode, 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/hayleyplumme...
Jul 28, 2022•30 min•Season 1Ep. 106
Do you find yourself grabbing snacks, bites and nibbles without really realising until after you've eaten the food? If so, you're not alone, and this episode is for you! We cover a few pointers to help break the habit, and one key tip that can make a big difference. If you enjoy this episode, 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@...
Jul 20, 2022•20 min•Season 1Ep. 105
How do you keep going with healthy habits and positive actions... - when it's been many months since you started the journey - when you've lost motivation - when life is really busy - or when you realise that there's no end date, and you've got to keep doing the things that led you to the results? That's what we're talking about in this episode. If you enjoy this episode, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. An...
Jul 07, 2022•50 min•Season 1Ep. 104
If your goal is to lose weight in a healthy, sustainable way, and keep the results for life... this episode is for you. We cover key things to know, including: the many reasons why we can gain weight that are nothing to do with body fat what is a realistic rate of weight loss per week how a significant amount of the weight lost on a restrictive diet is usually NOT body fat why diets don't work the importance of focusing on protein and resistance training while losing weight what's the best appro...
Jun 22, 2022•55 min•Season 1Ep. 103
