Zone 2 training can have a hugely positive impact on our health and fitness goals, and support weight loss too. It's also a form of exercise that delivers a host of benefits without leaving you feeling super sweaty and worn out afterwards. But what exactly is it? Why is it so good? How do we do it? And how do we fit it in to an already busy schedule? That's what we're talking about in this episode. If you find it helpful, please share, rate or review the podcast to help me reach more people - I ...
Jan 16, 2025•32 min
What can we learn from a 23-year study of over 1400 women going through menopause? A recent research review covered this topic, focusing in particular on rates of fat gain and muscle loss during the menopause transition. While it is common to gain fat and lose muscle at a faster rate during this time, it's not inevitable, and there are definitely things we can do about it. Listen in to find out more, and if it's helpful, please share this episode with someone else who may benefit. Here is the li...
Jan 11, 2025•26 min
In this episode we cover a simple yet very powerful tool, that has proven incredibly helpful for many of my online coaching clients. Here is the link to find out how I can help you reach your goals in 2025: 1:1 Online Coaching If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/...
Jan 09, 2025•31 min
Happy New Year! In this episode - - how to set goals that motivate and inspire you - what to focus on to give yourself the best chance of achieving them Here is the link to find out how I can help you reach your goals in 2025: 1:1 Online Coaching If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/...
Jan 04, 2025•31 min
In this episode I am guiding you through a powerful worksheet to help you reach your goals in 2025. Grab a pen and paper (unless you are one of my coaching clients and already have the worksheets), as there are questions and lots of ideas for you to write down and get inspired by! Here is the link to the journal mentioned: Inspire Now Journal And here is the link to find out how I can help you reach your goals in 2025: 1:1 Online Coaching If you need any help, have any questions or want to...
Dec 27, 2024•1 hr 4 min•Season 1Ep. 218
In this episode: savouring the best of what you love at Christmas finding balance so you feel great during and after moving away from the all or nothing mindset weight gain worries and how to overcome them why the last week of December is a brilliant time to do strength training building a better relationship with food healthy habits to fall back on and more. I hope you find it helpful, and I hope you have a wonderful Christmas! Here is the link to find out how I can help you reach your goals in...
Dec 20, 2024•33 min•Season 1Ep. 217
This episode is based on a one-off coaching call. In the coaching conversation we covered a number of goals, tips and ideas that many listeners of this podcast will relate to, so I thought it would make a great topic for an episode. Topics covered include: overcoming emotional eating and building a better relationship with food mindset reframes to boost consistency and motivation setting nutrition goals - calories, protein, fibre - what to aim for and how to track it how to build an effective st...
Dec 13, 2024•55 min•Season 1Ep. 216
There is so much to do, and so much tempting food around right now... it's easy to give up on any health and weight loss goals you have, and wait until new year to start again. And there's nothing wrong with that - as long as it makes you happy, it's all good. But if you often end up feeling a bit rubbish after over-indulging, and don't want to lose the hard earned progress you've made this year, there is a middle ground you can find. You can still enjoy the best of the foods you love, AND take ...
Dec 07, 2024•27 min
In this episode - 6 things that many people believe they need to do to lose weight why they're not as important as you might think the most beneficial and effective principles and habits to focus on instead 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: ...
Nov 30, 2024•22 min•Season 1Ep. 214
In this episode: 10 ways to take care of your body and mind at the weekend, and set yourself up for a great week ahead. Here's a link to the book mentioned - The Batch Lady 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: ...
Nov 22, 2024•31 min•Season 1Ep. 213
Right now, we're approaching the run up to Christmas - life gets even more busy, and it can feel REALLY hard to stay consistent with healthy habits like eating well and exercising regularly. This episode covers 11 ways to break things down into manageable steps, enjoy the festive season (or any other busy time) and still make progress towards your goals. Here's the link to the journal mentioned in this episode: Inspire Now Journal If you enjoy this podcast, please share it or leave a rating or r...
Nov 16, 2024•49 min•Season 1Ep. 212
In this episode we’re talking about a few common thought patterns that can slow things down, sap motivation, and make it hard for people to reach their goals. If you get stuck with building habits, being consistent, and losing weight, have a listen to these points and see if they apply. For each point, there are ideas and reframes that can help shift your perspective, boost motivation and get to you to where you want to be. If you enjoy this podcast, please share it or leave a rating or review -...
Nov 10, 2024•26 min
This episode is an interview with Katie Rothwell from BEAT Pain - a holistic approach to managing and overcoming chronic pain. BEAT stands for Brain, Energy, Activity and Therapy and some of the topics covered in the episode include: Katie's experiences dealing with degenerative disc disease, and single parenting in Saudi Arabia Understanding the brain and the neurology of pain Some of the best foods to reduce pain and inflammation The critical importance of exercise in managing and overcoming p...
Nov 02, 2024•52 min
In this episode - some of the best exercises you can do to reduce body fat around the mid section. Even better, these exercises can also help you get strong and toned all over, and be fit, healthy, and able to do all the fun, active things you want to do for decades to come. 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, emai...
Oct 25, 2024•34 min
If you're finding it hard to fit as much exercise as you'd like to to support your health, fitness and weight loss goals, exercise snacking can be a game changer. This episode explains what it is and how to do 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 need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: ...
Oct 18, 2024•23 min
This episode is a Q&A session from a few days of conversations with my online coaching clients. Questions covered: Should I eat full fat or 0% fat yogurt? My cholesterol is high - how do I reduce it? How can I fit in lifting weights when I have hardly any time and things keep getting in the way? 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...
Oct 10, 2024•27 min
In this episode - a selection of mindset and mindful eating tools and strategies to help you lose weight without tracking calories. This is the book mentioned: The Beck Diet Solution 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: ...
Oct 04, 2024•30 min
This episode is all about one mindset shift that can help you avoid self sabotage, believe in yourself more, and make significantly more progress towards 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, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: ...
Sep 26, 2024•11 min
This episode is an interview with online coaching client Jess. We talk about: losing 20kg while still eating pizza and drinking with friends what Jess found most helpful to learn about nutrition how to find balance and build a healthy relationship with food the huge impact strength training has had, and tips to get started dealing with frustration when the scales didn't drop how mindset and consistency (not perfection) are key And more. Big thank you to Jess for coming on and sharing her story. ...
Sep 19, 2024•48 min
This episode is all about the common struggle of gaining weight in menopause - particularly around the mid-section - and what we can do about it. Points covered include: why weight gain is so common in menopause what leads to increased body fat around the stomach in particular key habits to focus on that help you lose fat around the stomach and keep it off why strength training is one of the tools that can help so much, and what exactly to focus on how to keep things simple to create lasting res...
Sep 13, 2024•57 min
This episode is based on a couple of chapters of the book ' The Beck Diet Solution: Train Your Brain to Think Like a Thin Person' . It's a brilliant book for weight loss and mindset, and if you know that your thinking (i.e. being all or nothing, a perfectionist, losing motivation and sabotaging your own efforts), holds you back from losing weight, I'd highly recommend it. In this episode we focus on some of the most common sabotaging thoughts as covered in the book, and walk through a step by st...
Sep 06, 2024•29 min
If you know what to do, but you're just not doing it... Or you start, do well, but then something happens, and you end up sabotaging your efforts and feeling stuck... 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: ...
Aug 30, 2024•26 min
Episode 200 - wow! As this is a bit of a milestone, I thought I'd cover some of the most important habits that have been discussed on the podcast so far. This is a bit of summary of what to focus on to lose fat, keep it off, and give yourself the best chance of living a long, healthy, fun and active life for decades to come. 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 hel...
Aug 24, 2024•1 hr 3 min
This episode is based on common struggles many of my clients experience - - overeating in the evening after a busy and tiring day - tracking food to help with weight loss, but struggling to get the balance right - feeling out of routine when the kids are off school - trying to juggle kids with work, eating well, and still getting exercise in For tips and ideas on how to manage these challenges, have a listen to the episode and please share with anyone else who might find it helpful. If you enjoy...
Aug 16, 2024•43 min
Strength training is something that, if we want to live our best lives into our later years, we need to be doing. There are so many reasons why it's beneficial, but it can feel quite daunting, overwhelming and difficult to build the habit. In this episode, my aim is to break it down into some doable action steps, explain the incredible benefits you can enjoy as a result of doing it, and cover some key exercises that can be done in the comfort of your own home. You can find various workout ideas ...
Aug 09, 2024•47 min
Not many people associate the process of losing weight with being enjoyable, and that's one of the reasons why it can feel so hard to do. This episode is all about how to enjoy building better habits around nutrition and exercise, so that you feel good, happy, and have fun on the way to reaching your goals. When you enjoy the process, it's a lot easier to achieve (and keep) the results. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who cou...
Aug 03, 2024•24 min
If you struggle with overeating, or emotional eating (or both) in the evenings, this episode is for you. We talk about the importance of understanding why that pattern is there in the first place, and then how to change it. There's a mix of practical action steps and mindset tools and strategies that can make a big difference. I hope you find it helpful. 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 apprecia...
Jul 26, 2024•32 min
This episode is a bit of a case study based on the weekly check in of one of my online coaching clients. This lady has been working on goals around losing weight in a healthy sustainable way, improving her relationship with food, getting stronger, and knowing she's doing the best she can (via nutrition, exercise, and healthy habits) to support her long term health. Her most recent check in was such a great one to read that I wanted to share a few parts of it on the podcast, and talk about the to...
Jul 18, 2024•25 min
People who lose weight, improve their health, and maintain the results... what do they do? What are the habits and thoughts that help them? And what are the common habits and thought patterns that hold so many people back? This episode is based on what I've observed in over 15 years as a personal trainer, nutritionist and weight loss coach. I hope you find it helpful. 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 r...
Jul 12, 2024•21 min
This episode is an interview with online coaching client Amanda. If you are struggling with: perimenopause trying to lose weight but not seeing a lot of progress an unhappy relationship with food feeling guilty for eating certain foods not knowing what to do to create the progress you're looking for any of the above This episode is one that you could find helpful to listen to. To sum up what you'll hear a lot more about in the podcast, here's what Amanda had to say: "I really appreciate everythi...
Jul 05, 2024•45 min
