Think Healthy with Hayley: Recent Episodes
Hayley Plummer
All things health, fitness, weight loss and mindset. We talk about how to stop dieting, eat the foods you enjoy, and create a lifestyle you love. Special focus on the 5 M's: modern life (how to deal with being so busy), mental health, menopause, mindset for success, and mmmm chocolate ;)
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 same topic:
127 - How to Make Food Planning Easier
And here's the post on Instagram with meal ideas:
@hayleyplummerpt
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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, 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/
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 loss and want to shift belly fat, there is a lot in the book (and this episode) that can help those goals too.
You can find the book on amazon here:
Next Level
And here's the post I mention in the episode:
Warm up routine
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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: hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 - 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 that can improve your mood, your physical and mental health, and have a knock on effect of sustainable weight loss.
Here's the link to the Calm article mentioned:
https://www.calm.com/blog/7-types-of-rest
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 website: hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/
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 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/
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 taking a long time, you keep hitting bumps in the road, are unsure what to do, or doubting you can do it... 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 nutrition - https://www.nutracheck.co.uk/
I also mentioned Sarah Rusbatch for coaching around alcohol and 'grey area drinking' - https://sarahrusbatch.com/
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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 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/
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 our brains (as well as our bones, hearts, happiness 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 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/
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 lower the risk
And more.
To listen to Tanith's first episode all about menopause and mental health, click on the link -
#166 Menopause and Mental Health
You can find out more about Tanith and receive her Menopause Musings (her emails are great and worth subscribing to) along with info about upcoming talks and programs at mrsmenopause.co.uk.
These are some links mentioned in the episode:
foodforthebrain.org
(great website where you can test your cognitive function and learn how to reduce risk factors for dementia)
Nutri-advanced eskimo range supplements
Bare Biology Supplements
Natural Dispensary
vitamindtest.org.uk
I want to say a huge thank you to Tanith for coming on and sharing a lot of valuable ideas and information, and I'd love to hear what you the listener think of this episode.
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 about how I can help you reach your goals through coaching, click the link below:
Benefits of Having an Online Weight Loss Coach
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 how I can help you reach your goals through coaching, click the link below:
Benefits of Having an Online Weight Loss Coach
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it.
To find out more about how I can help you reach your goals through coaching, click the link below:
Benefits of Having an Online Weight Loss Coach
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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's the link to the article mentioned in the episode:
Benefits of Having an Online Weight Loss Coach
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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, and everything else life throws at us.
The advice I gave to this lady could be helpful for a lot of other people too, so I thought I'd share it in an episode. We talk about:
- how to get your motivation back
- key habits that make things easier
- meal plan ideas
- nutrition tips for perimenopause
- finding balance with tempting foods
- mindset shifts for enjoyment, empowerment and consistency
- falling in love with strength training
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 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/
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 and sharing her story along with a lot of valuable ideas and information, and I'd love to hear what you the listener think of this episode.
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/
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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 consistent, and create better results in the long run.
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 near perfectly, you can 100% enjoy your favourite festive treats, and you can also make plenty of great choices in between social events, that help you feel so much better as a result.
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/
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.
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 has a huge impact on reducing blood sugar levels, and therefore risk of diabetes and other diseases.
- Having more muscle is strongly associated with living longer and having a better quality of life.
As women, focusing on building muscle won’t make us big and bulky - we don’t have the testosterone levels for that.
Instead, it will improve our strength, health, and quality of life, increase our metabolism, help us ‘tone up’, and make fat loss easier.
So how do we build muscle?
Two key principles: protein and strength training.
More info and advice is in the episode.
You can also find more in my blog post:
Strength Training - Why it's a Must for Women
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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
Or come find me on social media:
facebook.com/hayleyplummerpt/
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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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 to my website: hayleyplummer.co.uk
Or come find me on social media:
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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
Or come find me on social media:
facebook.com/hayleyplummerpt/
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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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 in the episode:
Chris Kresser - How to Naturally Prevent and Treat Osteopenia and Osteoporosis
Bone Up - Dairy Intake Reduces Hip Fractures by Half
And this is my blog post -
How to Improve Bone Density with Exercise and 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 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/
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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 actually making progress
-
why restrictive diets that create rapid weight loss are often one worst things you can do if you want to lose weight for good
-
what to focus on to help you keep going (in a healthy sustainable way), get to your goals with a lifestyle you love, 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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/
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, email hayley@hayleyplummer.co.uk
Or head to my website: hayleyplummer.co.uk
Or come find me on social media:
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instagram.com/hayleyplummerpt/
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: hayleyplummer.co.uk
Or come find me on social media:
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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 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:
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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 getting your health markers regularly tested, and how you can do it
And more.
Here is the link for Medichecks, as mentioned in the episode: https://www.medichecks.com/
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
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facebook.com/hayleyplummerpt/
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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@hayleyplummer.co.uk
Or head to my website: hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/hayleyplummerpt/
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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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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: hayleyplummer.co.uk
Or come find me on social media:
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instagram.com/hayleyplummerpt/
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 creating brilliant results. In this episode: tips and guidance on how to do just that.
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 clients, to help them turn slip ups into future success.
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/hayleyplummerpt/
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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 training for fitness and health
- a reminder that anything beats nothing - you don't need to do everything every week, and the smallest amount of any exercise still adds up to make a difference
Here are a couple of blog posts mentioned in the episode:
Strength Training: Why it's a Must for Women
How to Improve Bone Density with Exercise and 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 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/
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 off - podcast #121
The Incredible Importance of Protein and Resistance Training - podcast #114
Weight Loss for Age 40+ - podcast #97
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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:
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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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 you want to check it out, Outlive is great to listen to on Audible, or you can find it on amazon here:
Outlive: The Science and Art of Longevity
You can also find info and ideas around protein and strength training on my Instagram page (link below) or on my website here:
Hayley Plummer - Blog
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
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facebook.com/hayleyplummerpt/
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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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 helpful, can make a HUGE difference in your health, fitness and weight loss success.
This episode is inspired by a video on the excellent YouTube channel Therapy in a Nutshell, which you can find on the link below:https://www.youtube.com/watch?v=tK2LaefZcy8
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/hayleyplummerpt/
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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 facebook group
- moving away from 30 years of focusing on weight loss, to now focusing on weight maintenance, health, strength and running 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: hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
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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 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:
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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 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/
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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/hayleyplummerpt/
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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 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/
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 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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/
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, 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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 favourite foods while still losing weight - The Joy of Half a Cookie
For the self compassion - Self Compassion: The Proven Power of Being Kind to Yourself
For improving mindset - Chasing Cupcakes
For weight loss myth-busting - The Fitness Chef - Eat What You Like and Lose Weight For Life
I also mentioned my podcast on Self Compassion - that's episode #109.
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/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 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:
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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 when looking back and when moving forward
- how to use those insights to empower you to take consistent positive action, build new habits, and 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
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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
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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.
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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.
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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 help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk
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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 fat loss progress. But day to day, and even week to week, they often don't show the true story of what's happening inside your body.
And they draw your attention away from many other signs of progress that you could be enjoying (and using as motivational fuel to keep you going).
In this episode, we talk about:
- when and why the scales might not be showing you the true progress you're making
- other ways to measure how well things are going
- the absolute key points to remember, if your goal is to create results that last
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
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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 you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk
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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 questions or want to get in touch, email hayley@hayleyplummer.co.uk
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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 your life
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
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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 lost 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
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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
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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
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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, 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
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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 want to get in touch, email hayley@hayleyplummer.co.uk
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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 differently. So that you continue to enjoy what you're doing (even when it takes a bit longer than you thought it would), keep taking positive actions, and create amazing results that last for good.
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
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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@hayleyplummer.co.uk
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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
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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@hayleyplummer.co.uk
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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.
And if you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk
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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 approach for achieving weight loss that lasts
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
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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, 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
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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 hayley@hayleyplummer.co.uk
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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.
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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 with food, with no guilt, and where nothing is of limits
- in tune with your body, eating mindfully and stopping when you feel satisfied
- being regularly active in ways you enjoy
- speaking kindly to yourself, and being on your own side
- making time for yourself, to destress and do things that make you happy
Focusing on building these habits means there are always actions and mindset shifts you can work on, that also feel enjoyable to do.
They tend to lead to reaching a weight you're happy with as a by-product.
And the best thing is, you can sustain the results, because you've built a life you love along 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 want to get in touch, email hayley@hayleyplummer.co.uk
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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 need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk
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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 need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk
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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 - 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
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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@hayleyplummer.co.uk
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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 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
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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 way.
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
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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 of taking messy imperfect action (and celebrating rather than beating yourself up for it)... that's when you enjoy the process.
And when you enjoy the process, you keep going long enough to achieve amazing results.
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
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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 the process of working towards your goal.
So how do you do that? That's what's discussed 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.
And if you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk
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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, 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
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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 things we talk about in this half hour chat:
- losing 21lbs and getting rid of old too-big clothes
- building the habit of mindful eating
- the incredible benefits of resistance training (which Chris started doing at home with resistance bands)
- gaining strength while dealing with arthritis
- the nutrition tool Chris wish she had known about years ago
- what to do if you're struggling with weight loss
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
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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.
But if you know from past experience that you don’t feel great when you indulge too much, these are some tips that can help you find a middle ground through the festive season.
That sweet spot where you savour the best of what you love, and avoid feeling sick, stuffed, sluggish or frustrated with yourself after. Instead, you feel like you had a great time, and are ready for a balanced new year (without dieting!).
Check out the episode and if it's helpful, please share it with a friend or leave a 5* rating - this helps a lot and I really appreciate it.
If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk
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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 questions or want to get in touch, email hayley@hayleyplummer.co.uk
Or head to my website: hayleyplummer.co.uk
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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:
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instagram.com/hayleyplummerpt/
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 ensure you're getting enough protein
- how to ensure you're getting other nutrients that are important for health
- things that are good to look at, and things you can ignore
- useful features within the app
- how to avoid going over calories or not getting enough protein
- how to manage weekends, takeaways and eating out
- the importance of combining tracking with mindful eating
- a top tip to build consistency and get great results
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/
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 joy.
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/
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 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/
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 to my website: hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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 effective (but commonly done) exercises
- what you can do at home if the gym is not an option
- how to get started
- how to structure your workout
- top tips to get the most out of your time in the gym
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/
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/
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 the written exercises it contains.
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/
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/
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/
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/
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@hayleyplummer.co.uk
Or head to my website: hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
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/
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 come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
This episode is all about a key question for weight loss, that can help you make choices aligned with your goals, and feel good about them.
That question is - 'Is it worth it?'
Some foods are amazing, exceptional, totally worth eating and enjoying every bite...
and others are a bit more generic, meh, something you could get anytime, or just not that great.
Making the distinction between what's worth it and what's not can make a big difference to your weight loss, your relationship with food, and your ability to maintain your results.
Tune in for various examples of how this question can help you.
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/
It's very common to gain weight as we get older, particular in the years around menopause.
In this episode we talk about why this happens, and 6 key areas to focus on to help you can change it.
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/
In this episode:
10 quickfire tips to help you boost motivation, take action, and make progress towards your goals.
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/
In this episode we talk about:
- How to make the best choice for you when eating out
- Feeling addicted to sugar
- Tips to help yourself with emotional eating
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/
'What we say to ourselves about food and our bodies is the major predictor of how we will eat and care for ourselves. Our thoughts have the power to make things unimaginably better or unbearably worse. Words have the power to harm or heal us. They have the singular ability to decide our fate around food and every other facet of life.'
This is a quote from the book 'Words to Eat By' (Karen R Koenig), and is the topic of this episode.
Self talk is so powerful - if you know what you do but find yourself sabotaging your efforts, this episode is for you.
I highly recommend checking out the book, and you can find it on amazon here: Words to Eat By
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
Why is lifting weights so beneficial for women?
What are some of the best exercises you can do?
What are some common mistakes to avoid?
I answer these questions and more in this episode.
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
What are the most common reasons that people don't achieve weight loss success?
In this episode, I run through a list of 8 common pitfalls that keep people stuck, and what you can do about them.
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
Changing habits is hard, but there are ways to make it easier.
In this episode, I talk you through 6 steps to increase motivation, break old bad habits, and make powerful changes that last.
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
There is so much advice on how to lose weight, it can feel pretty confusing and overwhelming.
Where do you even begin?!
In this episode, I offer some simple suggestions for how to get started.
We talk about the importance of habits, how to start tracking calories (if you want to), what else matters for weight loss, and more.
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
You do really well all week, but then at the weekends it often falls apart, and you end up the same weight (or a bit higher) on Monday.
Sound familiar? It's a common pattern, and in this episode, I run through some ideas and thought shifts to help you change it.
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
Weight loss can sometimes feel like a long hard struggle. In this episode, I cover a few mindset shifts to help you continue taking action.
- The joy is in the journey - who you become on the way to reaching your goal
- It doesn't matter how long it takes (your 95 year old self wants you to be happy now)
- What you see online is not an accurate representation of real life - the only person you can compare to, is you.
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
If you sometimes feel anxious and overwhelmed, you're not alone. And it's important to remember that there are things you can do to change (or at least improve) it.
In this short episode I share a few tools and perspective shifts that might help.
Also mentioned - 3 powerful questions you can ask yourself when you you're thinking something that doesn't make you feel good:
- Is it true?
- Is it helpful?
- Is it kind? (i.e. would I say it to my best friend, if they were in my situation?)
The two books mentioned in this episode are:
Choose Wonder over Worry - Amber Rae
Soundtracks - Jon Acuff
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
In this episode I chat to my online coaching client Sharon.
We talk about:
- Losing 60lbs eating foods she loves
- Going from back pain on short walks, to being pain free and about to go hiking in the Lake District
- Healthy habits Sharon has built
- Overcoming binge eating and diet mentality
- Mindset shifts, vision boards, strength training and more
- What Sharon has learned, what's helped her most, and advice she'd give to others.
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
If your goal is to lose weight and build a healthier relationship with food, Mindful Eating is an excellent approach to follow.
But what does it actually mean?
In this episode, I use the fantastic book 'The Joy of Half a Cookie' to explain some of the key concepts.
Learn how you can use Mindful Eating to nourish your body, achieve lasting weight loss, and still enjoy the foods you love.
You can find the Joy of Half a Cookie, and other highly recommend books, on my website here:
https://hayleyplummer.co.uk/store/
If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk
Or come find me on social media:
facebook.com/hayleyplummerpt/
instagram.com/hayleyplummerpt/
A key question when it comes to creating successful weight loss: are you working with yourself, or against yourself?
If you have a tendency to sabotage your efforts, chances are you're working against yourself.
In this episode, we talk about the difference between the two approaches, and what it looks like to work with yourself.
The best way to end self sabotage: to offer yourself kindness, support, encouragement, and be militantly on your side.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
In this episode I chat to my online coaching client Michele.
We talk about:
- Losing 28lbs (2 stone) and dropping 2 dress sizes in 12 weeks
- Healthy habits Michele has built
- Overcoming emotional eating and the 'all or nothing' mindset
- Losing weight while drinking wine and eating chocolate
- What Michele has learned, and what she'd say to others who are struggling.
To see Michele's photos, check out my Facebook or Instagram page, or visit the client results page of my website -
https://hayleyplummer.co.uk/
Social media links:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Recently, a very interesting research paper was published that looked at what makes people successful when it comes to losing weight.
The paper was a systematic review of qualitative studies, looking at the accounts of hundreds of people who lost weight and kept it off for a significant period of time.
What were the key habits and actions that helped them not only achieve their goals, but maintain the results? And how were they different to people who lost weight but ended up regaining it?
Find out in this episode.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
In this episode we're talking about 4 weight loss myths:
- you need to cut carbs and sugar to lose weight
- if you do the right exercises or buy a product, you can burn off fat in a particular area of your body
- if you don't eat enough, you'll go into starvation mode and won't lose weight
- you need a particular supplement, product or diet to lose weight
I explain why these are all untrue, and what you really need to focus on to be healthy, lose weight, and keep it off for good.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
You know what to do, but you're struggling to keep doing it... and it's really frustrating isn't it!?
In this episode we talk about 3 simple tips to help you build consistency, how to do them, and why each of them are so powerful.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
This week on social media, I posted the progress photos of my online coaching client Kat, who's lost over 30lbs.
Kat is now continuing her journey by herself, equipped with the tools and knowledge to reach her goal and keep the results for good.
As part of an evaluation form, Kat wrote down 5 key learnings that have helped her end a decade of struggling with diets and weight loss. In this episode I'll talk you through them.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
If you've not yet succeeded in losing weight and keeping it off, you might find yourself doubting that you'll ever get there.
In this episode we talk about how to build confidence, self belief and evidence that you CAN lose weight and keep it off for good.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
There is so much confusing and conflicting advice when it comes to weight loss.
What exactly should you focus on?
If your goal is to lose weight, keep it off, and build a healthy relationship with food along the way, this episode is filled with tips and tools to help you do just that.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
In this episode I am joined by Amanda Thebe, author of the book Menopocalypse- How I Learned to Thrive During Menopause and How You Can Too.
We talk about:
- Common menopause symptoms and what you can do to help them
- Nutrition and supplement recommendations
- Hormone Therapy (also know as HRT)
- Why many women experience weight gain, particularly around the stomach
- How to achieve successful weight loss
- How strength training can change your life, and easy ways to get started
Wherever you are in the world, you can find Amanda's book here:
https://www.fitnchips.com/books/
And if you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Many people don't know about the incredible benefits of protein and resistance training.
For weight loss, mental health, physical health, bone density and more.
And if they do have some idea, they're unsure what that means for them.
- How do you know you're eating enough protein?
- What are some easy ways to get more?
- How do you do resistance training that's effective?
- Do you have to go to the gym?
All of those points and more are explained in this episode.
You'll learn why they're both so important, and how to easily apply them to your life.
The article on protein powder that I mention can be found here -
https://hayleyplummer.co.uk/protein-powder-for-women/
And if you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
8 snippets of mindset inspiration, gathered from a selection of books and podcasts.
I challenge you to write these down, then pick one to explore and implement in the week ahead.
Let me know if you do!
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Happy New Year! In this episode, we're talking about how to achieve your goals in 2021, including:
- some of the most effective habits for weight loss
- mindful eating
- building a healthy relationship with food
- the power of planning
- how to visualise success
Books recommended in this episode:
- The Fitness Chef - Eat What You Like and Lose Weight For Life - Graeme Tomlinson
- Not a Diet Book - James Smith
- The Joy of Half a Cookie - Jean Kristeller
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Top tips for handling Christmas and feeling great after.
Recorded before new UK COVID restrictions came into place, but I hope this still helps.
In this episode you'll learn:
- ideas for balancing out food choices
- setting up your environment for success
- practising mindful eating
- the power of choosing your thoughts
- benefits of walking and resistance training
- why the scales go up (even when you haven't gained fat)
- enjoying the best of what you love
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Self sabotage - common, frustrating, and sometimes, very confusing. Why do we do it when things were going so well?!
Often, a key factor is what we're thinking and believing. In this episode we take a look at how to change that. We talk about:
- uncovering old stories and writing new ones
- being a scientist / detective rather than a judge
- finding the lesson so you can make progress next time
- the power of 1% better
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Mindfulness is such a powerful tool for managing stress, anxiety and overwhelm. It's also extremely helpful when it comes to losing weight and improving our relationship with food.
In this episode, we talk about:
- mindful eating
- body scanning
- the the power of being present
- checking in with yourself while walking, driving, showering or doing other routine tasks
- the value of having an anchor word
It's amazing how much of an impact each of these can have on how you feel.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
If you're feel overwhelmed and that there's just never enough time, this is for you.
In this episode we cover mindset shifts and practical strategies to help save, manage and create more time.
You'll learn:
- the value of thoughts and where we place our focus
- how what we say influences what we do
- common ways we waste time (and what to do about them)
- how to create more time
- practical strategies to manage the day
- success secrets of some of the world's most productive people
- food ideas for a busy week
And more.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
'Do I need to count calories to lose weight?' is a question I am often asked. It's a valuable tool, but it's not essential, and there are other important factors to bear in mind too. In this episode we talk when it might help to track calories and how to do it, while also focusing on the big picture, keeping things simple, and enjoying a healthy relationship with food.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Your future self, who has reached her goal... how is she different to who you are now? What thoughts, habits and routines does she have? How can you program your mind and actions to move closer to her each day? That's what we talk about in today's episode.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
In times of chaos and uncertainty, our brains can go into overdrive. One thing that can help is creating more certainty. In this episode I cover ways in which you can do that - including calming routines, health 'snacks', seeking out positivity, fun, nature, rest and more.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
How to lose weight while eating foods you love, feel more in control, and build a healthier relationship with food. Yes, this is possible! In this episode we talk about a valuable tool to help make it happen - planning your food. There are some common pitfalls that stop people from getting the most out of food planning, and make it way more difficult than it needs to be. Here we run through what to avoid doing, and how to make this key strategy work well for you.
For a written version of this episode, check out the blog post here:
https://hayleyplummer.co.uk/how-to-lose-weight-eating-foods-you-love/
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Now the weather has definitely turned and the nights are getting longer... in this episode we talk about SAD - Seasonal Affective Disorder. In Winter it's more important than ever to take care of your physical and mental health, and I cover various tips to help you do that here.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
If you sometimes feel stuck, overwhelmed, like you're not doing good enough, and then you eat for comfort... this is for you.
There are some very common reasons that many of us self sabotage. In this episode I explain what they are, and what you can do to change things. Through gaining clarity on your thoughts and actions, you can set yourself up to achieve and maintain the results you want.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
When we eat food in response to stress or other emotions, our brains get a hit of dopamine. This temporarily feels wonderful, and causes the brain to want to do it again. We link food to comfort, and when this gets repeated, a habit gets built.
To change the habit of overeating, we need to do three things -
-
identify the triggers and thoughts that lead to the urge
-
slow things down to give our conscious brain time to decide what to do
-
reward the brain a hit of dopamine in a different way.
In this episode, we talk about how to do that.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
When it comes to weight loss we often miss a crucial part of success - changing how we think. We spend way too much time criticising ourselves, focused on all the things we don't want to do. And we don't spend anywhere near enough time focused on what we want. Not just what we want in terms of weight loss, but what we want in terms of who we want to BE. The version of you who's at her ideal weight... how does she think, feel and live? What are her daily habits? What is her relationship with food like? When you get clear on what you want and direct your focus towards it, you start to create lasting change.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Do you ever find yourself saying...
'I can't have biscuits / chocolate / cake in the house, if it's there I eat it all!'
Or anything along those lines?
If you do, you might be creating a self-fulfilling prophecy, and this short episode is for you.
Every time we say something like 'I can't control myself around X food' or 'Once I start I just have to eat them all' we are essentially instructing our brains to keep doing the same thing over and over again.
Through a simple shift in what you tell yourself, you can start to change how you feel, and the results you see.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
10 simple, actionable and highly effective steps to lose weight and keep it off for good.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
In this episode we talk about a 5 step strategy to overcome the diet cycle and binge eating. Th first step to this is building awareness around food choices and the thoughts, feelings and situations behind them. Then I explain the value of making a realistic plan, challenging perspectives, and cultivating your problem solving skills. Finally we discuss improving your relationship with food and yourself, and creating a healthy, fun and balanced lifestyle.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
How to keep things simple and create lasting weight loss through the concept of mindful eating. Topics covered in this episode include -
- the power of slowing things down and being present with your food
- tasting and enjoying each bite
- no foods off limits - including the best of what you love
- using the taste scale to know when to stop eating
- how awareness of calories can empower you (not stress you out)
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
What to do when things are really busy, life is getting in the way, and you've lost motivation.
In this episode we talk about mindset, judgement, self compassion, and small steps you can take to get yourself feeling positive and back on track.
If you need any help, have any questions or want to get in touch, head to my website -
https://hayleyplummer.co.uk/
Or come find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Can you lose weight AND develop a healthy, balanced relationship with food? YES, absolutely. In this episode, I explain how.
Concepts covered include:
- food freedom
- awareness of nutrition and energy balance
- planning in the best of what you love
- mindful eating
- why most people 'fail'
- challenging and changing your thoughts
- becoming the best version of you
If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/
Or find me on social media:
https://www.instagram.com/hayleyplummerpt/
https://www.facebook.com/hayleyplummerpt/
In this episode we troubleshoot common struggles with consistency. Very often our thoughts and perspectives are what hold us back - they stop us following through, and lead to self sabotage. Bringing awareness to those thoughts and shifting that perspective can create a world of difference to your consistency, happiness and results.
Trying this episode without the usual intro and ending jingles to save you time - let me know if you prefer it this way :)
If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/
Or find me on social media:
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
In this episode I talk to Gill, who started online coaching 14 months ago and has now lost an incredible 100lbs.
Not only that, but she's gone from averaging 3000 steps per day, to regular 20,000+ step walks in the woods, jumping over streams and running up hills.
Topics we discuss include:
- what worked for Gill, and her advice for others
- doubts and struggles
- the impact of your thoughts and working on mindset
- key habits that made a huge difference
- changing the relationship with the scales
- how to approach a big weight loss goal
And more.
To see Gill's amazing photos and read her story, head to my website -
https://hayleyplummer.co.uk/
Sometimes it seems like weight loss is sooo frustratingly slow.
But results do take time when you are doing it in a way that will create lasting change.
In this episode we talk about a number of topics including...
Impatience, perspective shifts, building habits, enjoying the process, and practical tips to help you lose weight and keep it off for good.
For blogs, articles and to find out more about coaching, head to:
https://hayleyplummer.co.uk/
Or connect with me on social media (I'd love to hear from you):
https://www.facebook.com/hayleyplummerpt/
https://www.instagram.com/hayleyplummerpt/
Often when we lose motivation, our focus is in the wrong place. We see the negatives of making changes (hard work, missing out, doubt that we can get there), and forget the pain of indulging (feeling unhappy, lethargic, embarrassed, frustrated).
We also see pleasure in indulging (feels so good in the moment), and don't focus enough on the many pleasures of achieving our goal (health, confidence, pride, energy, clothes we love, and much more).
In this episode we talk about how to shift perspective, redirect your focus towards what you truly want, and keep taking action to achieve it.
For more info, blogs, or to get in touch, head to my website - https://hayleyplummer.co.uk/
Or come find me on instagram - https://www.instagram.com/hayleyplummerpt/
In this episode we talk about simple practical tips for health and weight loss during menopause. I talk you through how to support your body with great nutrition, and key things to know (and do) to lose weight.
For more help and advice on menopause, nutrition and weight loss, come find me on instagram:
https://www.instagram.com/hayleyplummerpt
Change is hard, motivation comes and goes... but you absolutely CAN achieve your weight loss goal. Mindset, and asking the right questions, are key. In this episode we talk about how to stay motivated (as much as is possible), focusing on the solution (not just the problem), and some key questions to ask when losing weight feels like really hard work.
For help and ideas around food, fitness and mindset, or to get in touch head over to
my website - https://hayleyplummer.co.uk/
or instagram - https://www.instagram.com/hayleyplummerpt/
Do you sometimes feel like you'll never get there? If you've spent years dieting and trying to lose weight, sometimes it can feel like you're just destined to be stuck where you don't want to be. In this episode we talk about how you can change limiting beliefs, how to create a vision for the You that you are going to create, and how to prove to yourself that you can achieve your weight loss goal.
For blogs and articles on mindset, food, weight loss and more, and to get in touch if you need any help, head to my website:
https://hayleyplummer.co.uk/
How to achieve weight loss by making it enjoyable and sustainable.
Here we talk about small steps, building momentum, and noticing all the wins along the way.
For a written version of this podcast, check out the latest post on my website here:
https://hayleyplummer.co.uk/how-to-lose-weight-without-dieting/
'I eat a healthy diet but I'm not losing weight'. This is a common struggle of many women I've spoken to recently. In this episode, we look at why that could be. What has the biggest impact when it comes to weight loss, and what you can do to start to start creating more progress. I also explain how you can fit in less healthy foods that you enjoy, and build a balanced lifestyle that works for you.
For more info, tips and ideas around food and mindset, find me on Facebook and Instagram:
Facebook: facebook.com/hayleyplummerpt
Instagram: @hayleyplummerpt
What I learned from taking an impromptu day off, and some strategies and ideas to help you take more time for you.
In this episode I am delighted to be joined by Lisa Gimenez-Codd of OptiMum Health, who specialises in coaching women through menopause.
Topics we discuss include:
- Some of the common effects of menopause - muscle pain, joint pain, low mood, fatigue - and what can be done to help
- Pelvic floor - why we need to talk about it more, and what to do to support it
- How to combat weight gain and 'middle age spread'
- Tips on nutrition, supplements, and lifestyle choices to help you feel at your best
- The incredible benefits of strength training
To follow Lisa on social media or find out more about OptiMum Health, check out these links below:
Facebook - OptiMum Health
Instagram - @myoptimumhealth
https://www.optimum-health.me.uk/
If you're concerned about pelvic floor check out Lisa's blog post:
https://www.optimum-health.me.uk/blog/7-signs-that-you-have-a-pelvic-floor-problem/
And finally, for free downloads, blogs, info or to get in touch, head to hayleyplummer.co.uk
An impromptu episode filmed in the woods (why not?!). I cover some questions to ask and steps you can take to help you feel calmer and happier in this challenging time.
If you need any help or have any questions, feel free to email me - hayley@hayleyplummer.co.uk
Or you can come find blogs, articles and more on my website:
hayleyplummer.co.uk
Or follow on social media:
Instagram: @hayleyplummerpt
Facebook: hayleyplummerpt
Daily or weekly habits are small signs of a larger process. That process is taking care of the things that are most important in life.
Short episode on empowering yourself to be the best version of you through habits, actions and small steps.
We are often good at keeping promises we make to other people, but not so good (or, terrible) at honouring the commitments we make to ourselves. This is a short episode explaining why it's so important to do what you say you will do. You never need to be perfect. It's normal to not feel motivated. Keep showing up and taking action anyway.
If you're struggling with emotional eating, too much snacking, feel like you've lost motivation... this is for you. I'll explain what to do to make things easier, and how to get yourself back on track. We also run through a couple of tools I use with my online coaching clients that can be very useful when cravings strike. If you have any questions or need any help, feel free to drop me an email at hayley@hayleyplummer.co.uk
Are you emotional eating your way through the coronavirus? Many of us are, and in this episode I take you through simple steps to help you change that. We talk about why now is a brilliant opportunity to transform those habits and thought patterns for life. And I run you through a strategy to help deal with cravings when they arise. I am working on this in depth with my online coaching clients right now, and I now have a couple of spots available for new clients. If you need help or support around nutrition and weight loss, send me an email at hayley@hayleyplummer.co.uk
Top tips on food healthy choices to support your immune system - what to focus on, easy options, and nutritious non-perishable foods to keep in your cupboard. Plus other factors that can help keep your body healthy and strong - exercise, water, sleep, supplements, and taking care of mental health.
We have a skewed perception of reality when it comes to weight loss, and so many women think they're failing when they're not. That leads to trying to speed things up, cutting out foods, slipping off track, feeling like you've ruined it, and ending up back at square one.
Real life weight loss (that actually lasts) takes time. It requires ditching the restrictive diets, building better habits. Setting yourself up with a balanced healthy lifestyle that works for you, and still enjoying foods you love. Today we talk about how to know if you're on the right track, being ok with the time it takes, looking for all the wins, and creating results that last for good.
Wow - this was an inspiring interview. It was a pleasure to chat with Deborah Fielding in this episode, a lady who has overcome breast cancer and is now using her experience to help others. We spoke about how nutrition, mental health, resilience, the incredible power of small steps, and plenty more.
Find out more about Deborah's support program for cancer sufferers at www.365daysofcancer.com
Here's the link to 365 nutrition on Instagram - @365ofnutrition and the website: www.365daysofnutrition.com
And lastly, if you have feedback on this episode I'd love to hear from you - please send an email to hayley@hayleyplummer.co.uk
In this episode we talk about the inner critic and the inner coach. Learn to recognise when your inner critic is talking BS, and how to seek guidance and encouragement from your inner coach.
In this episode we talk about online coaching, and the many benefits of taking small steps even when life is busy. I talk you through the progress of new client Anna, and what we're focused on for 2020. Weight loss is the measurable goal, but the big focus is on showing up each week, and being proud of that regardless of what the scales may say. Taking consistent action for her health and happiness, and making sure she enjoys the process. That's what will lead to lasting results.
You want to lose weight, but life keeps getting in the way. It's so tempting to wait until things calm down, but when we think about it... when does that really happen? Life is always busy! If losing weight will make you happier, healthier, and potentially add years to your life, it's a goal worth prioritising. And you can do it. In this episode, we discuss 8 tips to help you do just that. If you need any help, feel free to drop me an email at hayley@hayleyplummer.co.uk
Would you love to do things differently this year? Ditch the diets and make changes that allow you to lose weight in a healthy, sustainable way, and keep it off for good? In this episode we discuss three crucial steps, based around awareness, habits, and mindset, that empower you to do just that.
So many of us set health, fitness and weight loss goals but struggle to make them stick. Here we talk about how to make 2020 the year you create a lifestyle that works for you. No diets or restriction, just a clear vision of what you want and a plan to help you achieve it.
You know what to do, but you get to a certain point and stop doing it. Or it's all going really well, you're losing weight, and then suddenly you find yourself eating and drinking it all back. Self-sabotage. Why do we do it? What can we do to change those habits and stop the pattern repeating? That's what we're covering in today's episode.
Stella tells her weight loss story. From struggling with diets and chocolate binges, to losing 3 stone through simple changes to nutrition, shifts in mindset and new healthier habits. We discuss what helped Stella most during her journey, mindset changes that made a big difference, and advice for anyone who wants to change their life too.
Cravings and emotional eating are two very common struggles. Here are 10 actionable steps to deal with them, break the patterns, and set yourself up for success.
Getting straight in to the show with a chat about mindset, beliefs, and becoming who you want to be.