This episode is all about what holds people back from achieving their weight loss goals, and how to change it. If you struggle to lose weight, feel impatient with the scales, and get stuck in cycles of self sabotage, this 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...
Jun 29, 2024•45 min
Tracking calories can be an incredibly helpful tool for weight loss, but it can also be hard to stop doing once you've got used to it. In this episode, we're talking about how to track calories in a way that creates lasting results, and how to how to move away from it when you feel ready to do so. 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 w...
Jun 21, 2024•33 min
Planning your food can make health and weight loss goals a LOT easier to reach. But when life is busy, it can feel like another thing to do that we don't have time for, even though it will save time, effort and brain power in the long run. So how do we simplify and make it easier? That's what this episode is all about. There are also lots of ideas for foods to buy and meals to make, for breakfast, lunch, dinner and snacks. I hope you find it helpful. Here's the longer previous podcast on this sa...
Jun 13, 2024•31 min
One of the most common struggles with weight loss is losing motivation, and struggling to be consistent enough to achieve the desired results. In this episode, we talk about one of the most common reasons why that motivation gets lost, and what you can do to build the habits and consistency to reach (and keep) your goals. 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, ...
Jun 07, 2024•24 min
This episode is based on the book Next Level - your guide to kicking ass, feeling great and crushing goals through menopause and beyond - by Stacy Sims. It's a great book covering all things menopause, including nutrition, supplements, and the topic of this podcast - training. Specifically, how to exercise to feel at your best, stay lean and strong, improve your health, protect your bones, and give yourself the best chance of a long, active life for decades to come. If you struggle with weight l...
May 31, 2024•40 min
If you feel like you've fallen off track with your health, fitness and weight loss goals, and are struggling to get back on it (whether it's been a day, week, month, or more), 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: ...
May 24, 2024•26 min
Struggles with sleep are one of the most common symptoms of perimenopause. In this episode we run through a host of habits, lifestyle changes, useful tools, nutrition tips and supplements that can help. This is the podcast mentioned: Nothing Much Happens : bedtime stories to help you sleep and these are a couple of resources mentioned: Alcohol and the Menopause (Balance website) Alcohol and Sleep (Sleep Foundation website) If you enjoy this podcast, please share it or leave a rating or review - ...
May 16, 2024•50 min
In this episode we talk about: why some of the most common ways to lose weight fast are a really bad idea, and what to do instead the huge importance of protein and muscle for maintaining weight loss, health and quality of life for decades to come science-backed ways to reach your goals in a healthy sustainable way Here's the link to the podcast episode mentioned: #125 - Your Window of Tolerance If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more peopl...
May 09, 2024•39 min
In this episode, we're talking about something that's key to success in weight loss and pretty much anything else: mood. How we feel has a huge impact on what we do, how consistent we are, and the results we see. Most of us know what to do when it comes to weight loss, but struggle to do it consistently. And often the reason people go 'off track' is down to their mood - feeling stressed, overwhelmed, losing motivation, eating in response to bad day. In this episode we talk about some key habits ...
May 06, 2024•24 min
If you're struggling to lose weight and not sure why, this episode is for you. We talk about: - the most common reasons that stop people from seeing the progress they're looking for - what you can do to overcome them, and lose weight in a way that's healthy, enjoyable and sustainable Here's where you can find more about how I can help you through coaching: Online Health and Weight Loss Coaching If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people...
Apr 27, 2024•1 hr
In this episode - 8 key habits that can help you: lose weight have more energy improve your health reduce cravings improve your relationship with food give yourself the best chance of living a long, healthy, fun and active life for decades to come Links to book and podcast mentioned: Self Compassion: The Proven Power of Being Kind to Yourself (Kristin Neff) Podcast - How to Make Food Planning Easier If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more p...
Apr 21, 2024•41 min
In this episode: mindset shifts, principles and mantras that can help you: build consistency move away from all or nothing thinking get back on track quicker when feel like you've slipped up enjoy the process 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 questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my w...
Apr 11, 2024•34 min
This episode is based on the book 'Next Level - Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond' by Stacy Sims. It's a great book about menopause-specific evidence-based advice on fitness and nutrition, and in this episode we're talking about nutrition. 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 t...
Apr 06, 2024•37 min
This episode is based on a couple of different conversations with online coaching clients this week, talking about two very common struggles - emotional eating, and body image. We cover tools, strategies and mindset shifts that can help you to feel better, build new habits, and create the progress you're looking for. 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 ...
Mar 29, 2024•22 min
This episode is about a recent message I got from a client who I worked with 3 years ago. The message came out of the blue and it made me immensely happy to read. I distinctly remember this lady feeling that she wasn't making much progress in the 3 months we coached together. But as you'll hear, she kept going with some key habits and mindset shifts, and she's incredibly grateful that she did. If you're trying to lose weight and build a healthy relationship with food, and it feels like it's taki...
Mar 22, 2024•38 min
In this episode - we talk about what matters most for losing weight and supporting your health through menopause and beyond. Topics covered include: nutrition - calories, protein and fibre what type of exercise is best for weight loss why doing less can sometimes be more beneficial daily steps - what to aim for what supplements are worth taking And more. I mentioned the app Nutracheck, which is well worth checking out if you're looking to gain more of an understanding of calories, protein and nu...
Mar 14, 2024•57 min
This episode covers two key points that can help with weight loss and emotional eating. The first one is the domino habit - one key habit to focus on, that often has a knock on positive effect on other things you do. The second key point is understanding why it's completely 100% normal (and part of the process) to know what you 'should' be doing, and still not do it, especially when it comes to emotional eating. Then we talk about what to focus on to help create the progress and results you're l...
Mar 08, 2024•29 min
This episode is a follow on to episode 174, where I spoke with the wonderful Tanith. We covered lots of info and ideas in that episode, with a lot about nutrition and supplements, and ran out of time to talk about other brilliant ways to support brain health. In this episode it's just me, and I talk you through some other ideas and useful info to know. Topics covered include: mindfulness hearing and oral health massage and touch social media gut health different types of exercise that protect ou...
Mar 01, 2024•40 min
This episode is a second interview with menopause expert Tanith Lee, also known as 'Mrs Menopause'. Topics covered include: What happens to the brain in menopause - changes to be aware of 'Menopause brain' - brain fog, anxiety and other symptoms Practical steps we can take to support our brain health Why it's so important to seek rest, connection and fun Nutrition and supplements for reducing blood sugar levels and supporting the brain Dementia and Alzheimers - what to be aware of and how to low...
Feb 22, 2024•54 min
Do you find that you tend to do well in the week while you're in a routine and things are busy... And then you get to the weekend, are worn out, want to switch off, relax, go with the flow, and not make any more decisions... But this tends to lead to eating more than you wish you had, regaining weight that was lost in the week, and not making progress towards your health and weight loss goals? If so, this episode is for you! Please share it with others if it could help them too. To find out more...
Feb 15, 2024•22 min
This episode is about shifting the focus from losing weight, to being the person who thinks, acts and lives in a way that keeps the weight off for life. I hope you find it helpful. If you do, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. Here is the link to my website post showing snippets of client check ins - https://hayleyplummer.co.uk/what-is-it-like-to-work-with-an-online-weight-loss-coach/ To find out more about h...
Feb 11, 2024•20 min
If you're following the numbers of this podcast.. you haven't missed any, I've just realised I can't count 😂 and have given a few episodes the same number. So this brings it in line with how many episodes there actually are! Anyway, this episode is all about markers of health and longevity that are far more significant than body weight. We're talking about the importance of strength, fitness, muscle mass, and healthy habits that you actually enjoy. I hope you find it helpful. If you do, please ...
Feb 02, 2024•25 min
If you're feeling overwhelmed with the sheer amount there is to do when it comes to living life and reaching your goals, you are not alone, and you're very likely doing a lot better than you think. In this episode: my experience with feeling overwhelmed this week what happens when we think we need to do ALL the things (and do them perfectly) how to reframe things to feel better and create progress questions that help to reduce stress and get you moving towards where you want to be And more. Here...
Jan 26, 2024•29 min
This episode is based on a recent check in with a coaching client who's been doing great but also feeling a bit stuck and like she's lost her mojo. For many people, Christmas and new year disrupted some healthy habits and routines, and led to lots of tempting foods being in the house (and getting more of a taste for them). It's also completely normal and understandable to lose motivation at times, especially when you have a lot going on - supporting family, friends, work, fluctuating hormones, a...
Jan 19, 2024•47 min
This episode is an interview with menopause expert Tanith Lee, also known as 'Mrs Menopause'. We cover: Tanith's experience with early menopause and resulting struggles with mental health Dealing with something so many of us struggle with - negative self talk and the inner critic Practical ways we can support our mental health And more. You can find out more about Tanith (her emails are great and worth subscribing to) at mrsmenopause.co.uk . I want to say a huge thank you to Tanith for coming on...
Jan 12, 2024•50 min
Happy New Year! In this episode: why diets 'work' (and why they don't) 10 key tips and habits to focus on that will improve your health, energy, happiness, strength, and help you lose weight and keep it off for good. Books mentioned: Intuitive Eating 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 really appreciate it. And if you need any help, have any questions or want to get in touch, email ha...
Jan 05, 2024•33 min
In this episode we talk through a goals sheet I use with my online coaching clients. It will help you reflect on 2023 - noting what you did well, useful lessons, and things to remember. And set some goals for 2024 - making them inspiring, doable, and coming up habits, actions and mindset shifts to help make them happen. If you'd like a copy of the goals sheet, just send me an email - hayley@hayleyplummer.co.uk If you enjoy this podcast, please share it or leave a rating or review - it helps me r...
Dec 31, 2023•30 min
5 key habits and ideas to help you find balance and feel great through the festive season and into 2024. 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: ...
Dec 14, 2023•32 min
In the past 12 weeks, Angela has: - lost 21lbs and 20cm from her waist - dropped a dress size - got fitter and stronger - moved away from binge/restrict eating habits brought on by experiences on various diets - built a much happier and healthier relationship with food In this episode, Angela shares her story, and what's helped her make such brilliant progress. 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 a...
Dec 10, 2023•40 min
With Christmas, work, family and other responsibilities, here's a lot going on right now for many people... which can feel overwhelming and stressful at times, trying to get it all done as well as possible. The LAST thing we want to do is add more stress by thinking we have to do health and fitness perfectly, and if we don't then we're failing. Ironically, by taking the pressure off, focusing on creating little wins, finding balance and enjoying the process... people are generally more consisten...
Dec 06, 2023•23 min
