Short episode on enjoying the foods you love, AND still taking care of you over the festive season. Many people end up feeling overwhelmed, and like they can't do their health and fitness habits 'perfectly', so they may as well forget about those goals for December and start again in January. That's great if it makes you happy - but if you know this ultimately doesn't make you happy, there is another way to do it. I firmly believe there is a balance you can find - you don't need to eat anywhere ...
Dec 02, 2023•7 min
In this episode: an introduction to the book 'Intuitive Eating'. intuitive eating vs the traditional diet approach the 10 key principles of intuitive eating - what they are, the difference they can make to health, happiness and weight loss success, and how to start incorporating them Here's the link to the book: Intuitive Eating: A Revolutionary Anti-Diet Approach 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 reall...
Nov 24, 2023•20 min
In this episode: - how to find time for health, fitness and weight loss when there's so much to do - tips and tools that time management ninjas use to get things done - focusing on what's most important - how to improve physical and mental health in 2-10 minutes 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...
Nov 17, 2023•27 min
Many of us struggle for time to do the optimal amount of exercise for our health and fitness goals. The concept of exercise snacking - explained in this episode with specific ideas for what you can do - can be an incredibly beneficial tool to use when time is short. Don't underestimate the power of 1-5 minutes! Everything counts - it all adds up. 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. A...
Nov 10, 2023•20 min
A common pitfall of just focusing on losing weight (especially via restrictive diets) is losing significant muscle. When we lose muscle, we lose strength, and our metabolism drops. Less muscle means we burn less calories, and are more likely to regain weight (plus a bit extra) if we end a diet and return to normal eating. Why is muscle so important for women? It helps us stay strong, functional, and capable of doing all the things we want to do in life. Muscle acts as a reservoir for sugar - it ...
Nov 04, 2023•29 min
A shorter episode based on a common struggle at this time of year. If you're struggling to stick to good nutrition with cold / bad weather and dark nights, 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...
Nov 02, 2023•16 min
Aches and pains in the joints - particularly in the shoulders, hips and knees - are very common, especially around perimenopause. In this episode we talk about what can help, including: Nutrition - healthy fats, omega 3, variety of fruit and veg Hydration Sleep Working on posture and alignment How to do an effective warm up before running or lifting weights Exercises to even out imbalances Simple exercises to strengthen key muscles Useful stretches If you enjoy this podcast, please share it or l...
Oct 27, 2023•37 min
In this episode: a quick recap of the program 'Secret Eaters' and what we can learn from it how it's so easy to eat more than we think why 'healthy eating' doesn't always lead to weight loss what to do if you're struggling to lose weight 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 t...
Oct 20, 2023•50 min•Season 1Ep. 154
If you... - know what to do, but struggle to do it consistently - get frustrated with the scales - believe that weight loss is destined to be a struggle 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...
Oct 13, 2023•21 min•Season 1Ep. 153
This episode breaks down tools, info and mindset shifts that can help overcome binge eating and emotional eating. Here are some links mentioned in the episode: Brain over Binge book My article - How to Stop Binge Eating Support for Binge Eating Disorder - Beateatingdisorders.co.uk Another great book for building a better relationship with food - The Joy of Half a Cookie 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...
Oct 06, 2023•37 min•Season 1Ep. 152
In this episode we're talking about how to reduce your risk of osteoporosis through nutrition, exercise and lifestyle. Topics covered include: - recent studies on calcium supplementation and the impacts of eating more dairy - the importance of getting calcium from food and supplementing vitamin D - other key nutrients for bone health and where to find them - the most beneficial types of exercise to keep bones strong - other lifestyle factors that play a big role These are the podcasts mentioned ...
Sep 29, 2023•32 min•Season 1Ep. 151
Have you ever had a time where you've been eating well, exercising, doing the right things and expecting to see weight loss, and you step on the scales and... nothing's changed? Maybe you've been stuck at the same weight for quite a few weeks. Or maybe you've gained weight overnight when you've been trying really hard to lose it. If you can relate to any of these examples, you are not alone! In this episode: - why scales can fluctuate and have nothing to do with fat - how to know if you're actua...
Sep 20, 2023•27 min•Season 1Ep. 150
In this episode: what to do if you're feeling overwhelmed or off track the value of looking for wins, lessons and progress how to protect your energy and create more of it a mindset shift to help you get things moving in the right direction key habits to focus on 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 ...
Sep 14, 2023•22 min•Season 1Ep. 149
In this episode: the most effective exercises for slimming and toning the stomach why some of the most common ab exercises aren't that effective ideas for whole body strength training in the gym or at home nutrition tips to help you create the results you're looking for 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,...
Sep 09, 2023•24 min•Season 1Ep. 148
In this episode: key questions that can help you uncover thoughts and habits that lead to emotional eating ideas, mindset shifts and practical action steps to help you change those patterns 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: hayleyplumme...
Sep 02, 2023•38 min•Season 1Ep. 147
This episode is all about how to keep making great choices for your health, fitness and weight loss goals. We're talking about: how to be consistent with food and exercise staying consistent and reaching your goals while eating foods you love how to make exercise an enjoyable part of your life why mindset matters so much, and how to make it work better 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 ap...
Aug 25, 2023•47 min•Season 1Ep. 146
Recently I found out I have high cholesterol. It's only slightly high, but it's outside the normal healthy range, and I'm a big believer in taking early action to prevent risk of future disease. So over the next few months, I'll be making a few changes to see if I can bring it back down to optimal levels. In this episode we cover: nutrition recommendations to reduce cholesterol beneficial foods, and foods to reduce or avoid other lifestyle changes that help supplements I'm taking benefits of get...
Aug 18, 2023•49 min•Season 1Ep. 145
When it's school holidays, or when life events put you out of your normal routine, it can feel pretty hard to keep healthy habits going. In this episode: practical and mindset tools to help you keep taking the small steps doable that add up to big progress over time. 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...
Aug 13, 2023•35 min•Season 1Ep. 144
We know just how good exercise is for us, but it can still feel really hard to make it a habit. In this episode I talk about the struggles a couple of my online coaching clients have had with this recently, and the excellent advice they got from other ladies in my client Facebook group. Then we cover more tips and ideas - practical and mindset-related - that can help you build the habit too. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people wh...
Aug 06, 2023•27 min•Season 1Ep. 143
In this episode: how strength training helps us thrive - at any time of life, and especially around menopause why we lose muscle and bone, and gain weight as we get older, and what to do about it why we need to train for strength, power and balance examples of the best exercises you can do how to make training fun, and geared towards living a long, healthy, active life And more. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benef...
Aug 03, 2023•45 min•Season 1Ep. 142
Do you find that you start the day well, but often end up tired and craving snacks in the afternoon? In this episode we talk about understanding why that is, and what you can do to break the pattern. 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: hayleypl...
Jul 28, 2023•25 min•Season 1Ep. 141
Summer holidays, with social events, days out and trips away, can be a challenging time for losing weight. But it absolutely can be done, without having to restrict yourself or miss out. And building better habits, taking care of your body and finding balance WHILE still enjoying life, will give you the best chance of weight and keep it off for good. It can take a little longer to see progress on the scales, but if you see progress in your actions, choices and mindset, you are well on track to c...
Jul 21, 2023•48 min•Season 1Ep. 140
If you emotionally eat, or overeat, and then feel guilty and beat yourself up, this episode is for you. Slip ups, overeating, or 'falling off track' - is part of the process of losing weight. No one does it perfectly. When we feel we've messed up, we tend to feel bad, berate ourselves, and then try to move on. But we miss the valuable lesson that can help our future self do something different (and better) next time. In this episode, we run through a key tool that I use with my online coaching c...
Jul 14, 2023•50 min•Season 1Ep. 139
If you follow me on Instagram, you might have seen stories and posts of me and my mum training in the gym. In this episode I talk about specifically about what we do and why, and the types of exercise that could be beneficial for you too. Topics covered include: the most effective exercises to do in the gym or at home tips on sets, rep ranges, and adding variety over time training to improve balance, power, bone density, grip strength and learn new skills the most effective types of cardio train...
Jul 09, 2023•54 min•Season 1Ep. 138
This podcast is based on an email from a listener - a lady who is struggling to know where to begin with her weight loss journey, and feeling overwhelmed by all the conflicting advice online. In this episode, we break things down to some key principles and simple steps to focus on. If you're confused, overwhelmed, and don't know where to start, this is for you. Links mentioned in the episode from my website and podcast: How to Lose Weight and Keep it off in 2023 How to lose weight and keep it of...
Jun 30, 2023•41 min•Season 1Ep. 137
This episode is based on a few topics that have come up during recent conversations with my online coaching clients. We cover 3 key points around: - a shift in mindset that can drastically improve consistency, enjoyment of the process, and long term results - how to structure your nutrition to reduce snacking in the afternoon and evening - a simple but powerful tool that can reduce stress, overwhelm, tiredness, and emotional eating. If you enjoy this podcast, please share it or leave a rating or...
Jun 25, 2023•39 min•Season 1Ep. 136
This episode is based on the book Outlive by Dr Peter Attia. The book covers a lot of up to date research on how we can reduce our risk of the 4 chronic diseases of aging (heart disease, cancer, diabetes and dementia) and gives practical advice on how we can add quality years to our lives. It's a long book, so I've focused on a few key points in this episode - protein, strength training, the best types of cardio to improve our health, and how to put this into a doable plan that works for you. If...
Jun 16, 2023•55 min•Season 1Ep. 135
Emotional eating is one of the most common reasons why people struggle to reach their weight loss goals. When life is busy, you're feeling stressed, overwhelmed, drained, or worn out, food is an easy solution for your brain to offer. In this episode, we cover tools and strategies to help change that pattern, and follow alternative actions that truly make you feel better. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and ...
May 28, 2023•43 min•Season 1Ep. 134
Ruminating, worrying, and overanalysing - all forms of overthinking - can often lead to emotional eating, and self-sabotaging our health and weight loss goals. It's a common struggle, and in this episode, we cover 6 (or maybe 7!) ways to stop overthinking. Often we know what we 'should' be doing, and it's our thinking that holds us back. Thoughts create feelings, and how we feel tends to dictate the actions we take. Recognising unhelpful thinking patterns, and redirecting to something more helpf...
May 19, 2023•44 min•Season 1Ep. 133
This episode is with my online coaching client Virginia, who has made some brilliant progress in our time coaching together. We talk about: where Virginia started - struggles with weight, eating habits, food cravings, perimenopause, and hating her body progress she's made with weight loss, nutrition, fitness, strength, and relationship with food and her body things that have helped, including protein, strength training, mindset work, and support from the lovely ladies in my private coaching face...
May 12, 2023•47 min•Season 1Ep. 132
