Sally Serves It Up: Recent Episodes
Sally Webster
Sally is a certified Life Coach who helps women to change their food & alcohol habits so that they love how they eat, drink and feel in their bodies.
Her mission is to support women to feel calm, in control, and empowered around food, alcohol and their lives.
This weekly podcast gives tips and ways to approach things that create lasting habit change without restrictive diets and quick fixes.
Listen to this bonus episode to hear one of the key concepts that’s required to creating the results you deeply want in your life. From changing your eating habits to building a business, getting a promotion, improving your health and relationships, it is essential you learn how to manage your time effectively. This episode explains more.
Work with me in January >
Subscribe to my Stop Emotional Eating Podcast Course >
Nina Parker is a brilliantly creative and talented chef who shares delicious recipes on her instagram and Substack, as well as runs her fabulous chilli oil company, Saucy.
In the past year, I’ve coached Nina to help her be more efficient in how she runs her business and balances her time, as well as overcoming inevitable obstacles to scale.
In this conversation, we talk about:
- what drove Nina to become a chef and start her own business
- the mindset that helped her to become an instagram powerhouse with three published cookbooks
- starting her sauce company and overcoming natural obstacles like limiting mindsets, circumstantial set-backs and inevitable fears
- how she navigated profound loss with love and compassion
- the nourishing mindset behind her healthy relationship with food and her body
- her upcoming stall at the Duke of York Square food market
- the one piece of advice she would give to anyone starting their own business.
This candid conversation shares what it takes to have your own business and connects you with the power of food in determining how you feel.
Buy Saucy for yourself or someone this Christmas! >
Follow Nina on Substack >
Nina’s website >
Nina’s instagram >
And if you’re interested in coaching with me like Nina has, please email me sally@sallywebstercoaching.com
Do you have memories and experiences from your past about your weight, body and food that you think still inform your actions and choices today? If so, listen to this episode to hear me explain how I've been using EMDR therapy to reprocess some formative memories and move past them.
All thoughts are optional and subjective, and nothing means anything until we attach a thought to it. Our feelings and actions (which are driven by our thoughts) are our responsibility so it's crucial we take ownership of the thoughts driving them so that we create the results we want in our life now.
Join me for 1:1 coaching this January! Find out more about the Signature Eating Habit Change Programme here >
Love How You Drink Programme >
Stop Emotional Eating Podcast Course >
I spent years dieting and never asking myself whether I was hungry or not before I'd start eating which meant I was emotionally eating and eating more than my body wanted or needed.
If you find yourself regularly eating when you're not hungry, listen to this episode to hear why it's such an important part of becoming someone who loves how you eat and live your life. Because when you're willing to feel your emotions instead of eat to numb and avoid them, you open up your life to so much more possibility.
Join my 1:1 January Coaching Intake!
Eating & Drinking Habit Change Programme >
Love How You Drink Coaching Programme >
Testimonials >
As we get closer to achieving our goals, we can start to become slack with doing what's required to actualise them.
The stuff that worked at the beginning is STILL what's going to work now and if you start debating whether you're going to do that and see what you can "get away with", you're going to make the whole thing far more fraught and complicated than it needs to be.
If your results have stagnated, listen to this episode for a pep talk!
Do you want to change your eating and drinking habits so that you feel good in your body and love how you live your life?
Work with me in January! Visit lovehowyoueat.com to find out more >
This episode gives you coaching tools and exercises to help you become a moderate and selective drinker who feels like you can always take it or leave it no matter what, and consistently act from your power around alcohol.
Click here for the drinks plan PDF >
If you're interested in coaching with me, my next 1:1 intake starts in January. Find out more about working with me >
Subscribe to the Love How You Eat Podcast Course here! >
Oof! This is a goodie. I love helping my clients learn to how to become the moderate and selective drinkers they want to be. This episode explains what gets in the way of you becoming this version of yourself where you love the energy behind EVERY SINGLE DRINK you CHOOSE to have.
If you're interested in joining my Love How You Drink coaching programme in January, please get in touch with me below:
lovehowyoueat.com
Subscribe to the Love How You Eat Podcast Course here! >
I know how many times you've tried in earnest to download a calorie counting app and finally succeed at being a macros person! And I know the frustration and disappointment you feel when you give up again.
This episode explains what really gets in the way of this approach working for certain types of eaters and encourages you to connect with what actually works for eating behaviour change so that you can feel good in your body, love how you eat, and live a life that aligns with your values. What a gift.
Subscribe to the Love How You Eat Podcast Course here! >
Do you still find yourself in an all-or-nothing mentality where you’re judging things (both with food and alcohol) as good or bad, right or wrong? And you're being inconsistent with your healthy eating intentions and weight loss plans?
This episode is all about your desire for food and alcohol and what might be leading you to consume in a way that isn’t truly pleasurable.
The key is to OWN YOUR DESIRE and this episode explains what that means and how to do it.
I also talk about the language you use when talking about food, your body, your actions and the thoughts you think, and how this language will directly impact how you feel and what you do, and therefore the results you have.
Come and join me over on the private podcast feed! It's going to be great. Just you wait.
To find out more about the course and sign up, CLICK HERE >
Enjoy this calming visualisation to help you work towards the outcomes you want in your future by taking action today.
lovehowyoueat.com
In this episode I share a story from my weekend involving Frank's brownies!
I talk about how all desire is learnt and therefore it can be unlearnt -- which is great news if certain desire loops are driving you nuts and creating automatic urges which you find annoying and hard to deal with.
If you have a habit which you feel like you just can't quit or are inconsistent with following your plan, this episode is for you.
lovehowyoueat.com
*Work with me in January! I'm taking consultation calls now for the next intake of 1:1 clients for my Signature Eating & Drinking Habit Change Programme.
Book your free call here to find out more and reserve your spot >
This first week of the Love How You Eat podcast course is free!
Lesson 1 covers a fundamental skill which you'll need to develop to create any change in your life.
Click here to view the summary points & journal prompts >
Love How You Eat encapsulates my mission to help you feel your absolute best. Through the Love How You Eat method, I will teach you:
- how to eat when you’re hungry and stop at enough without feeling deprived or restricted.
- how to manage your cravings and rewire your brain to create new eating and drinking habits they love.
- how to eat and drink in a way you feel proud of.
- how to not let external circumstances, unexpected curveballs or big emotions negatively influence your eating and drinking behaviours.
- how to plan your food in a doable way that makes hunger and desire more manageable.
- how to follow through on what you say you’re going to do.
Weight loss and finding your natural weight is a by-product of these profound shifts.
I teach all of this because I want women like YOU to feel free.
I want you to feel peaceful.
I want you to feel confident.
And I want you to know that you don’t need to diet anymore.
That there’s so much joy to be found in eating to live, rather than living to eat.
Through the Love How You Eat Method, I will help guide you towards your best self – the version of you who loves how she eats and feels in her body.
No more dieting or emotional eating.
No more false promises or unkept commitments.
It’s time to achieve what you say you want.
Let’s begin.
lovehowyoueat.com
Find out more about the Podcast Course launching 06.10.25!
Do you find yourself eating leftovers just because they're there or to avoid food waste? Do you notice yourself mindlessly snacking on food from the night before and then regretting it?
In this episode, I explain how to stop eating leftovers or food that's in the house just because it's there or you think you want it.
I want you to learn the skills that mean you stop being at the effect of certain foods and emotions you feel, and start acting from your power consistently.
If you find yourself being good all week and then things are going out of the window at the weekends or after celebrations, listen to the episode to try and up-level the way you're approaching things.
A client was telling me how sometimes having the thing she has a craving for is mainly so that her urges stop bothering her! It doesn't lead to a big overeat, she has the thing she's been wanting and then she can get on without the urge taking up her brain chatter. This episode explores this concept a little more and how best to approach your urges when all you want to do is shut them up!
Do you ever think about where you’ll be in a few years time if everything that you’re doing (and not doing) now was to stay the same?
In this honest episode, I reflect on what my life would be like if I hadn’t decided to change my eating and drinking habits over four years ago. I consider the cost and pain of not changing the limiting beliefs that were keeping me stuck in a way of eating and drinking that didn’t actually make me feel good.
If you haven’t got the results you want yet, this is worth listening to!
Do you equate self-discipline with PTs and calorie counting?! With restriction and boring food?!
I used to until I realised that being a disciplined person was one of the greatest acts of self-love and that it was a mindset, a habit, which I needed to develop to become my best self.
Listen to this short episode to connect you back with your inner power so that you start following through on your word and doing what you say you're going to do - not only when it comes to food but with everything else.
No more false promises or unkept commitments.
It's time to achieve what you say you want.
sallywebstercoaching.com
In this honest and emotional (!) episode, I share how I’ve noticed myself buffering my emotions by not following my plan recently.
When we feel new, deeper levels of uncomfortable emotions, it can mean we stop doing the things (like writing and following our daily food and drinks plan) that we know make us ultimately feel better.
But these backslides aren’t failures — they’re opportunities to double down on what we want.
Our emotions aren’t to be evaded or escaped, they’re to be embraced and processed, and we need to give ourselves the opportunity to do that.
Our primal brains and past self will say the urge is more important than following our plan. And our highest self would always say otherwise.
Because every time we recommit to the outcomes we want and believe in our capability and capacity to manage our emotions without soothing them away with food and alcohol, we are rewarded — not only with confidence in our minds and bodies, but with pride and self-belief, which makes us stronger for the next obstacle we'll face.
We’re recommitting to the life we want and our belief that we’re worthy of it — and that we’re the only ones responsible for creating it. Have a listen and let me know what you think.
sallywebstercoaching.com
Interesting in changing your eating and drinking habits? Join me for 1:1 coaching this month! Find out more here >
If you're curious about what happens in my signature 1:1 coaching programme, listen to this episode to find out how it could help you change the eating and drinking habits that are keeping you from feeling your best.
To find out more about the programme, click here >
To book your free consultation call, click here >
To read testimonials, click here >
We've all got that back-to-school feeling and it's a great time of year to capitalise on your natural motivation. In this episode, I explain the top three things you need to stop doing (and thinking) to achieve your weight loss goals this Autumn, and encourage you to make your weight loss goal more robust and compelling.
Plus I share some journal prompts to help you get all of this down onto paper and into a plan which you can action.
Don't just think about it. Start taking action towards your goals today.
sallywebstercoaching.com
If you're interested in working with me, book a free consultation call here >
Read testimonials here >
Do you have a clear vision of the person you want to become? Of how she looks, feels, thinks and acts? Of how she spends her time? The things she says yes to and the things she says no to? What she believes about herself? What she wants you to know is possible?
To create a new reality for ourselves, we have to do things differently than we've been doing them before. We can't rely on our past to create our future. If we do, they'll just look the same.
If you want different results to what you're currently experiencing, you need to get LASER clear on the person you want to become and keep asking her what she would do when presented with simple daily choices (e.g. to get up when you're alarm goes off or not, to follow your food plan or not) or confronted with challenging situations (e.g. acting the victim to how someone is behaving or practising compassion for that person).
This episode reminds you why your future self is one of the most vital tools in changing how you eat and drink, but also in changing your experience of your entire life.
Join my next 1:1 coaching intake for my Signature Eating & Drinking Habit Change Programme.
We start 29.09.25.
Find out more > sallywebstercoaching.com
Do you think it’s restrictive to keep watch of your diet and weight?
Do you keep chopping and changing your approach with fluctuating weight outcomes and lots of mind chatter about food and eating?
Do you constantly lose weight and then put it back on or feel like you’re always battling the same ten pounds?
If so, this is a brilliant episode which explains why it’s so important to stay vigilant to how/what/when/why you’re eating and to acknowledge it’s a life-long commitment that will mean you ultimately feel the best you possibly can.
Let’s leave the restriction and limiting mindsets in the past.
It’s time to up-level... and vigilance is part of it!
*If you're interested in having a coach to help you apply this approach to your life and make it a longerm, permanent solution to your eating and weight, join my next intake for my Signature 1:1 Eating & Drinking Habit Change Programme.
Find out more >
Book your consultation call here >
In this episode, I explore how connecting with the neutral facts of the situation that's triggering you, as well as the outcomes (life experience) your actions will create for you, helps you to self-coach in the moment and meaningfully change the way you're thinking about any situation you're in.
It's about taking back your power.
Start asking these questions when you notice an uncomfortable feeling or you're doing something that you hadn't planned on doing and which doesn't feel empowered, and notice how even just asking the questions can help you take a different path to the one your old patterns and thinking might have chosen.
In this episode, I give you practical tools and mindset shifts so that you can experiment with stopping eating when your body has had enough.
This side of the story can be harder to connect with than eating for hunger. The cues are less obvious and the brain can take over. But it's so worth your exploration and attention.
If you find yourself always clearing your plate or worrying about when you'll next get food, this is for you.
Subscribe to Sally's Six newsletter >
Find out more about my next 1:1 coaching intake >
You know I love to think about naturally slim people (!) and how they think about their bodies and food in a helpful, empowered way.
In this episode, I encourage you to use the naturally slim mindset as your guide on holiday where there's an abundance of different food which you get to enjoy. The problem comes when we over-consume it because of our limiting diet mentality. By intentionally tapping into the naturally slim mindset, you'll consume holiday food in a purposeful way which maximises joy and minimises self-doubt.
Subscribe to Sally's Six newsletter >
Find out more about my next 1:1 coaching intake >
In this new quickie summer series, I'm exploring topics that will help you take positive and empowered action as you navigate a change of routine and different obstacles than you're used to.
Today I'm exploring how to practise self-kindness (which is completely essential for lasting eating habit change) and increase your discernment over what you're eating -- paying attention to how the food makes you feel and whether you want to feel that way.
Sign up to the Sally's Six newsletter >
Join my next 1:1 coaching intake for my Signature Eating & Drinking Habit Change Programme. Find out more here >
Do you ever wonder what to eat each day and how to build your plate so that you feel consistently energised and can maintain your weight loss results?
I talk you through a typical food day which is focused around maintaining my weight loss and optimising body composition (muscle mass v fat mass). Whilst I go into more details about the food itself and what works for me (which may not work for you!), the basics still stand: eating only for physical (not emotional) hunger, stopping when my body has had enough, and feeling empowered about all of my food choices. Oh, and kindness over everything!
And I share the filters which I put things through to ensure that I'm always acting from my power.
sallywebstercoaching.com
In reality, weight loss is the easy part. It’s maintaining the weight loss that’s the tricky part. That’s why so many diets exist!
In this episode, I go through some of the reasons why weight loss maintenance can be challenging and new ways to navigate those challenges so that you can sustain the amazing hard-earned results you’ve created.
If you’re interested in joining my Signature 1:1 Eating & Drinking Habit Change programme in September, book a free consult call in the next two weeks before the August break.
Book your free call to find out more >
sallywebstercoaching.com
A client said today that she now realises it's not her weight that bothers her the most (which she used to think it was), it's when she eats in an unkind or distrusting way. When she feels like she's let herself down.
This episode explores why it's so important to be able to depend on yourself to follow through with what you say you want for yourself, and that includes your daily food and drinks plan.
It explores: the mindset that's needed to become this version of yourself; what you need to be willing to sacrifice to follow through consistently; how to deal with urges differently and understanding what you're really hungry for in those moments; and what food makes a difference to how easy you find retraining your eating habits.
sallywebstercoaching.com
In today's episode, I talk about what commonly trips people up when creating permanent weight loss. We cover not planning; not taking responsibility for what you want and your actions; disconnecting from your body through the scales/comparison with others/the instagram discover page(!); failure intolerance; and believing every thought you think.
These are five things that if not addressed will mean you either struggle to lose the weight you want to lose or maintain whatever weight loss you create.
I believe that if you focus on these things, you'll find your natural weight and be able to maintain it. And if you can't maintain it, there's likely one of these factors at play. It's about being committed to understanding what and why that is, and then deciding how to take that information forwards into a strategy which you can apply.
In this episode, I cover the behaviours that make us regret how we’ve eaten and drunk on holiday.
And give you practical tools to better understand what you want your outcomes to be.
A sneaky dieter’s mindset will trip you up on holiday and lead to misaligned eating that frustrates you.
An empowered and loving mindset, which is tuned into your body, will mean you enjoy what you want without over-ing anything. That’s when you feel truly free and at peace, not only on the holiday in your body and about food... but standing in baggage reclaim afterwards!
We've explored this topic around the Christmas holidays before but a client asked me to recap on how to navigate comments from friends and family about what you are and aren't eating!
I explore how to reframe these comments (or your imagined perception of what's being thought) so that you react in the most empowered way possible, showing compassion to yourself AND those around you.
If you don't want to feel judged, stop assigning unhelpful meaning to the words that have been said. We can't control what others do but we can control how we react.
The point is to honour what YOU want and not sacrifice your goals for the sake of other people. They'll be fine and it will all be OK!
It will be worth your effort to practise this reframe and see how you can always act from your power, regardless of what's been said.
sallywebstercoaching.com
I read Women Food & God by Geneen Roth last week and found it incredibly powerful. It's always comforting to hear from other women about what it's like to be an emotional eater and how to truly change that instinct and behaviour for good. Geneen is funny and honest and it's an easy read.
In this episode, I share a few of the concepts Geneen talks about which will be of no surprise to you if you've been listening to the podcast for a while... but I think they're a helpful reminder of how to change the habits that are getting in the way of your vitality and aliveness.
Because we don't need another diet. We need a way to live in our power.
Geneen explains how/why/where we eat is a manifestation of the limiting beliefs we have about ourselves. If we can address and change those, we will be fundamentally more satisfied and fulfilled.
Shortcuts will only work temporarily (so do they even really work?!) -- I want to give you the tools to create longterm behavioural change which you can feel proud of and which will positively impact your entire life.
sallywebstercoaching.com
A client asked me to talk more about my planning mindset so here I am explaining what my mindset has always been around daily food and drinks planning and how to make it work for you.
I truly believe this tool is crucial to helping you drop diet mentality and become the eater and drinker you've always wanted to be: feeling at peace around food/alcohol and calm in your cravings/desire.
sallywebstercoaching.com
It's not about the food but about why/how we're eating it.
Learning to focus on improving the energy behind you're eating will be the thing that changes everything for you and your body, and it starts with deciding to step out of the diet cycle for good.
In this heartfelt episode, I explain why you need to stop dieting if you want to be consistent with eating for physical hunger and stopping at enough (and therefore achieve your body goals) and feeling empowered about your food choices.
Diets have conditioned us to believe that food and eating is hard and complicated but that's only because they don't address the real root problem! Of course it feels hard when we're applying the wrong solution!
I want to make eating easy and enjoyable for you so that you can feel good about food and your body again.
This episode kicks off a bonus series where I asked clients what they'd like podcasts on! I explore how we can tell the difference between true hunger and cravings, and why that can feel harder in the evenings. And I give a practical tool (spoiler alert: it involves boiled eggs!) to start exploring what's really going on for you so that you can become the eater you want to be and feel amazing in your body.
sallywebstercoaching.com
Do you find yourself having the same cravings at the same time every day/week?! Are you sick and tired of them?! If so, listen to this episode where I explain a powerful visualisation that will help you get through to the other side of the craving without rewarding it -- knowing that the more you can do that, the quicker you'll extinguish the unhelpful behavioural loop and desire within you.
If you like the podcast, I would be so grateful if you could rate and review it.
I will be taking on new 1:1 clients in Oct 2025.
Please visit sallywebstercoaching.com to find out more.
This episode covers the energy that you need to have when creating your protocol and how to write one which feels compelling and motivating.
Instead of writing out another diet, I want you to write an identity-based protocol about the eater and drinker you want to embody for the rest of your life.
This is how you can leave the quick-fixes and fad diets behind you and find a way of eating/drinking which you love and your body feels good for.
If you'd like to explore working with me, please visit sallywebstercoaching.com to find out more about my Deep Dive sessions which are available on Monday's until August.
Nothing everything goes back to our childhood! I know that many of us developed unhelpful eating and drinking habits during the covid lockdowns that have felt particularly hard to change. We placed a lot of importance on food and alcohol as entertainment and solace, fun and relief.
Drink on a Monday at 4pm? OK!
Cake for breakfast? OK!
Three course dinner for no apparent reason? Yes please!
I came out of lockdowns weighing the most I ever had without being pregnant!
I kept trying to lose weight with traditional diets but found it impossible to stay the course and be consistent -- and that's because I had learnt new eating/drinking habits in my home environment and had escalated existing connections between food/alcohol and pleasure/emotional management.
This episode encourages you to explore what habits changed for you during the lockdowns and whether you have any residual habits that are keeping you from feeling your best.
sallywebstercoaching.com
Follow me on instagram @sallywebtercoaching >
Do you find that you have urges and cravings at the exact same time and place every day?! This episode explains what to do with that desire and what to focus on to change the way you react to it.
sallywebstercoaching.com
@sallywebstercoaching
Katie is a book marketing expert who works with authors and publishers to build effective marketing plans.
I loved picking her brain on how she built her successful freelance business. She offers fantastic insight that will help those of you that are considering making the jump or have already done so.
We talk about:
- What to consider when going from traditional employment to self-employed
- The mindset that will help you make this transition as successful as possible
- How to position and market yourself
- Pricing and what to charge
- Ways to approach marketing your business/yourself
- Overcoming your objections to marketing
- Marketing mistakes
- What the people who do marketing well have in common
- Handling rejection
- Returning to traditional employment (after being self-employed)
You can find out more about what Katie does and how to work with her here >
Katie’s instagram >
Katie's substack >
You can find out more about working with me here >
My instagram >
If you find yourself regularly eating past the point of enough (+4 on the hunger scale) at mealtimes, this episode is for you. Slow down, breathe, and repeat this thought several times at the start and close of each interaction with food.
sallywebstercoaching.com
We can't change what we don't understand.
This episode encourages you to go back in time and identify the key moments where you built pathways in your brain between feelings and food so that you can address your current behaviours more effectively.
sallywebstercoaching.com
If you find yourself snacking and debating whether you're really hungry or not, start asking yourself this question! It might just give you the insight you need to make the most supportive, honest and loving choice in those moments.
sallywebstercoaching.com
If you feel like you're constantly going to battle with your urges and cravings, this is the episode for you!
We explore why resisting the urge causes us more problems, and why allowing the urge is the goal. I also touch on labelling food as "good" or "bad" and why it's so unhelpful!
Urge management is a skill which you can start mastering today. Have a listen to find out how.
If you'd like to work with me this Summer, please explore my 90 Minute Deep Dive Session, available on Monday's.
You can find out more and book here >
This week, I have the pleasure of chatting with Consultant Psychiatrist Dr Ian Martin about ADHD and how it can impact our eating (and drinking) behaviours.
Dr Martin explains what ADHD is, how it most commonly presents in women in their 30s, 40s and into menopause, and how best to create eating habit change for those with ADHD. We discuss self-criticism, failure/risk avoidance, striving for perfection, the comfort of food planning and structure, habit swapping, medication, and more!
An experienced Consultant Psychiatrist who has worked in both the NHS and for the last 13 years exclusively in private practice in London. He assesses, diagnoses and treats a range of conditions including Adult ADHD. Appointments can be arranged by his Practice Manager Anna Costin (anna@drianmartin.co.uk).
He consults in central London, Chelsea, at the Priory Hospital Roehampton and Twickenham and also offers Zoom consultations.
Do you regularly eat when you're bored, stressed, happy, angry, sad? Do you regularly eat when you're not physically hungry but want the act of eating to soothe and comfort you? If YES, this is the episode for you.
I share why I think changing your goal from weight loss to stopping buffering can be much more compelling and effective in helping you to stop eating to solve your emotions. Weight loss will be a lovely by-product of that but the action is driven by your desire to become the strongest, most capable and resilient version of yourself which will open up your life to greater possibilities.
I'm now full until Sept '25 for my Signature 1:1 Eating and Drinking Habit Change programme. But if you'd like to explore my deep dive coaching session which is available on Mondays, click here >
sallywebstercoaching.com
In this short episode, I read a poem by Jeff Foster about what we really want in life. I like the idea of considering your cravings and desire for food and alcohol through the lens of this poem, thinking about what might be lacking in your life, and how to see abundance in the present moment that you're in.
I'm wishing you all a beautiful Easter and I'll see you after the break to kick off season 4 of the podcast!
sallywebstercoaching.com
If you've ever smoked, you know how strong your desire can be for a cigarette. And if you've quit smoking, you know it's normal to sometimes still fancy one and like the smell! The key is to not panic in those moments thinking your desire for a cigarette is a problem or has to mean you start smoking again!
In today's episode, I explain how I smelled a cigarette the other day and wanted one! And at the same time, I knew I didn't want one. These two conflicting desires can be true at the same time and the difference with smoking versus food cravings is we don't entertain them in the same way. We hold space for our desire for the cigarette but know that staying the course is the only option because it's just not worth it to start smoking again!
What if you could look at your desire for food that's not on your daily plan in the same way? I want that [insert off-plan food item] AND I don't really want that. I want that AND I know it's not worth it to not follow my plan today.
Listen to the full episode to hear how this urge reframe could help you to become more consistent with following your plan.
sallywebstercoaching.com
Do you have a running to-do list which just seems to grow? Do you have big goals that feel like they keep moving further from you? Does perfectionism and fear of failure hold you back from going after what you really want?
In this episode, I share my guide to using your calendar in a systematic way so that you start achieving the outcomes you want in your life (alongside putting the laundry away...!).
sallywebstercoaching.com
WE MADE IT! I've been surprised by how emotional today has felt and the deep sense of accomplishment which is moving through me. In this final episode of the alcohol-free series, I share what I'm doing next with alcohol and why, and encourage you to explore what you might want for yourself -- because only YOU know what's best for you. X
sallywebstercoaching.om
In this episode, I take a step back from talking about weight loss and eating habit change to help you establish what you really want in your life and what you need to do to achieve it!
It's a powerful episode that encourages you to start leaning on your ability to create a deliberate mindset rather than listen to the limiting thoughts that keep you with results that you're currently disappointed with.
The distance between where you are now and where you want to go can feel enormous and scary and we can be deeply unkind to ourselves in that space.
This episode explains why it's so important we don't let those unkind thoughts mean we decide to quit and give up on our goals. What you want IS possible.
sallywebstercoaching.com
Do you find that you're inconsistent with writing your daily food and drinks plan? Only doing it when you feel like it or avoiding it because it feels hard or pointless? This episode covers some (not all!) of the reasons why you might not be writing your food and drinks plan so that you can uncover what's really going on for you.
This simple tool is the most powerful in my toolkit and by not committing to it, you'll (frustratingly) be leaving the results you want on the table.
I share ways to change your mindset about this so that you finally decide to commit to this quick and easy practice and start creating all sorts of amazing things for yourself.
*I have one more spot in my Signature Eating & Drinking Habit Change Programme starting w/c 21.04.25 and I'd love to help you achieve the change you desire. You can find out more about it here >
Read long form reviews here >
And book your free consultation call here >
In this packed episode with career coach (and dear friend) Abby Hughes, we dive into:
-
what imposter syndrome is, why women commonly experience it, and how to navigate it
-
setting realistic goals to match the different seasons of your career journey
-
overwhelm and burnout (how to recognise and address them)
-
changing the areas where you're struggling at work and increasing fulfilment from your job
To find out more about working with Abby, check out her website and book a free call: https://www.condorconsulting.co.uk/
This episode explores the concept of body gratitude and what it could mean for your eating and drinking behaviours.
When you focus on body gratitude, you don't tear yourself apart each day hoping that the unkindness will make you finally follow your eating plan or lose weight.
You focus on all the things your body does for you and how you can repay the kindness. It's a powerful tool that will help with maintaining your weight loss as much as creating it.
sallywebstercoaching.com
NEXT Signature Eating & Drinking Habit Change Programme starts w/c 21st April 2025. Book your free consultation call here >
OR
Book your 90 minute Pillars & Protocol Session here >
I can't believe we're nearing day 365 of being alcohol-free! A week of skiing with my eldest son brought up unexpected challenges and has helped me to consider what I want to do on day 366. I think I know what I want to do now... but curiosity and open-mindedness is the name of my game...
sallywebstercoaching.com
Talking to yourself in an unkind and unhelpful way is something we don't always recognise we're doing. This episode explores how this default, unkind, b*tchy behaviour, limits our ability to change our eating and drinking habits.
If you want this weight loss approach to work, you've got to DECIDE to not do this to yourself anymore. This doesn't mean your brain won't ever offer you unkind thoughts again -- in fact, the night after I recorded this episode, I noticed myself being critical and unkind to myself! -- but you start to decide not to listen to them or let them dictate your actions.
Find out more about working with me here: sallywebstercoaching.com
Next 1:1 intake w/c 21st April. Book your free consultation call here >
Exciting news! I have a new 1:1 offer available to my amazing podcast listeners.
90 minute Pillars & Protocol Session
In this 90 minute deep dive session, I will:
- take an eating and drinking audit to better understand your current health and habits
- go through each of the four pillars to establish where you might be getting stuck and give you practical ways to apply them to your life
- create your personalised eating and drinking protocol so that you can reach your weight loss goals with power and a plan.
This session is perfect for those of you that are self-starters, connect with what I talk about on the podcast, but can't quite get the engine going OR your results have stalled and you're not sure why.
*You can book your session here >
This episode is a bit of a pep talk to remind you that changing emotional eating requires attention and commitment, AND that it's worth it... that YOU are worth it.
I want more of you to put pen to paper when it comes to understanding and changing your emotional eating habits. It is ONLY through understanding your habits better that you will be able to meaningfully change -- otherwise you'll rely on willpower to white-knuckle your way through it, only to rebound once it runs out (as it always does). It's time to break free of that diet cycle and understand the problem that eating is trying to solve for you...
As you start to change the emotional eating behaviour loops by taking it one urge at a time (and by believing new thoughts in those moments), your brain will start to take note and new patterns will begin to take hold. This is how you'll start to feel much more peaceful and free around food and about how you eat, and you'll find a natural weight which you can maintain with ease and confidence.
sallywebstercoaching.com
If you've lost a bit of weight but are now finding yourself inconsistent with the habits that got you there, this episode is for you. I break down why your weight goal might not be cutting it anymore and explain how to reignite your desire to follow through with the things that make you feel your best.
*NEXT 1:1 COACHING INTAKE APRIL 2025: Book a free consultation call in MARCH to find out more about my Signature 1:1 Eating & Drinking Habit Change Programme. >
Find out more here >
If there was one podcast that I wanted everyone to listen to, it would be this one. Diet mentality is deeply engrained within us and our culture, and is STOPPING us from getting the weight loss results we want. It's a complete diet paradox! The thing we're doing creates the opposite results to what it claims.
This episode explains why it’s tripping you up and how to move past it. It's time to step out of diet mentality (which is a process that you'll need to have compassion for) and learn how to eat in a way that serves you throughout the seasons of your year, month, and day! I encourage you to listen.
*next intake for my Signature Eating & Drinking Habit Change Programme begins w/c 21.04.25. Please book a call with me in March to see if it could be the right fit for you and reserve your spot.
sallywebstercoaching.com
In this bonus episode, I share a story from my commute to the British Library last week. In a fleeting moment, I had two choices: to walk the escalator or stand to the right! And instead of thinking what I "should" do, I thought about how each decision would make me feel, and how that feeling would impact the rest of my day and habits. The feeling of accomplishment meant I went on to walk home (instead of get the bus) and enter into my busy high-energy household feeling calm and proud.
You probably know this already but it's designed to be a helpful reminder of an effective filter to help you with making supportive decisions that will create the outcomes you want.
sallywebstercoaching.com
Do you consider yourself a solutions-focused person? Do you know how to apply this mindset to your weight loss goals?
We tend to rely on the diet as our solution to our weight. It doesn't work and then we try another.
When I started to pair my solutions-focused mindset - which I had instilled in me from my Dad - with the thinking cycle and finally understanding how to create authentic behaviour change, my results exploded.
I realised that I needed to THINK differently to DO differently... and that it was the only way to drive helpful action in relation to food and eating, weight and body.
This episode explains how to pair these two things together to create the weight loss results you want!
sallywebstercoaching.com
In this episode, I break down some common problems that I see in my coaching practice when it comes to fats (how we're monitoring/ measuring them), milky hot drinks throughout the day (and how they impact our blood sugar levels), carbs (thinking we can't have them), and refined sugar (and how it CAN create desire for more sugar which feels overwhelming).
IQ bars >
Cosmic Dealer Chocolates >
Hu chocolate >
sallywebstercoaching.com
This episode helps you take an audit if you feel like your weight loss results have slowed or stalled.
You're going to have to get honest with yourself and be curious about the possibility that simple, small tweaks (which you might think are pointless or not worth it) could create extraordinary results for you.
sallywebstercoaching.com
Do you feel better for having not drunk alcohol in January? Do you want to be able to feel like you can "take it or leave it" when it comes to alcohol, and drink in a way that feels good to you? Less hangovers, more energy? Less anxiety and self-criticism, more time for other things?
Being able to drink alcohol in moderation is possible for many of us, it just takes a clear plan alongside commitment to the outcome.
Listen to this episode if you want to capitalise on your Dry January efforts and learn how to successfully moderate your drinking in February (and the months to come)!
sallywebstercoaching.com
*PLEASE NOTE at minute 25 I say "I AM SOMEONE WHO DOESN'T EAT"(!) and what I meant to say was: "I AM SOMEONE WHO DOESN'T EAT IN BETWEEN MEALS!"
Now that we've cleared that up (!) I can share what this episode is all about which maximising the joy that's available through food.
Diet mentality and a fraught weight/diet history often means we aren't truly enjoying the food which we claim to love so much.
In this episode, I explain how to build your plate so that hunger and not snacking feel easy and doable (which makes you feel free and relaxed), and cover the mindset shifts that are needed so that you get true joy from your food.
Because are you really getting the full joy of food and eating if there are negative consequences to it? Is sugar really that joyful if it creates an energy crash, brain fog and self-criticism later?
I give you ways to reframe and approach food so that you lower your over-desire and eat on your terms.
When you're eating from your power, rather than give your power to the food or emotions in the moment, you will maximise the joy you get from what you're eating.
You can relax and truly enjoy what you're eating, rather than storm eat knowing you're going to regret it later.
By creating a structure to how and what you eat and learning to follow through with it, you will create more joy, pleasure, peace, freedom, power, pride, and happiness, which will positively impact how you feel in every area of your life.
This isn't about taking away but adding in more of the good stuff! Listen to find out more.
Download my new Tips For Getting Started freebie by subscribing to my mailing list: sallywebstercoaching.com
Using the thought model really helped me to stop emotionally eating in the way that I was. It made me feel more in control and capable of choosing a different path for myself. In this short episode, I explain how to use the thought model to differentiate between physical and emotional hunger, and how to stop using the circumstances you face (like a hard day at work) as a reason to eat.
sallywebstercoaching.com
The magic tool chronic dieters disregard! Before you eat, do you ask yourself how hungry you are? Are you tuned into your hunger cues? And whilst you're eating, do you assess how full you're becoming? Do you stop and ask yourself if you've had enough to fuel and nourish your body?
Eating when you're not hungry, and past the point of enough (into very full territory), is a habit that stops you from weighing your natural weight. It's an emotional coping mechanism, as well as simply a habit, that doesn't serve you or create the results you want.
Listen to this episode which explains the problem and gives you a practical way to start navigating things differently.
sallywebstercoaching.com
An update on my year-long break from alcohol, including how I found not drinking at Christmas for the first time in over twenty years (!), the new advice from the U.S. Surgeon General, and what I'm thinking I will do when the 365 days is up!
sallywebstercoaching.com
This pillar is how we take our results into our own hands rather than letting our primal wiring and habits take over.
Becoming someone who makes decisions ahead of time and follows through with them is a skill that will serve you in all areas of your life and open up the possibilities that are available to you.
You can say you're going to do ANYTHING and know that you're going to follow through with it.
It's how you become accountable to yourself and know that you have your own back - trusting yourself around food and alcohol and believing in your capability.
It's all about giving your brain instruction ahead of time and learning the skill of not obeying the urges you might have to do otherwise - forgoing instant gratification for longterm pleasure and reward. And the more you do that, the more likely desire (for things that don't serve you) will decrease over time and food choices start to feel effortless and automatic. FREEDOM!
Here's the link to the SWC free meal planner PDF >
*SUBSCRIBE TO MY MAILING LIST TO RECEIVE MY TOP TIPS PDF NEXT WEEK! > sallywebstercoaching.com*
We create what we believe. Our thoughts and beliefs create our feelings which drive our actions which create our results and outcomes. If you want different outcomes, you'll need different beliefs. It all starts there.
Understanding the beliefs that have been driving you towards eating and drinking behaviours that you don't like, and which have been getting in the way of the results you want, is KEY to unlocking the future outcomes you desire with weight and body, food and alcohol.
Through understanding yourself better, you can then start to paint the picture of the deliberate thoughts and beliefs you'll need to think on purpose in order to drive new action that will create the new results you want for yourself in 2025.
Don't underestimate this. Think of belief work as not just a pillar but the groundwork which will create the foundations for the other three pillars.
EVERYTHING you do and don't do, all of the action you procrastinate on or get done, comes from a thought your thinking or a belief you've had for many years.
It's time for change if you want things to change.
The question is are you ready and willing?
sallywebstercoaching.com
*I'm now full for 1:1 coaching. My next intake will be in April. Please get in touch if you'd like to find out more about joining that cohort.
In this jam-packed episode with the wonderful Dr Hugh Coyne from Coyne Medical, we talk about all things weight loss drugs and how to create genuine eating behavioural change.
Hugh is a Private GP who's deeply invested in the prevention and early detection of diseases. He advocates strongly for the role of lifestyle in disease prevention.
He's a fountain of knowledge about this and it was a privilege to pick his brains on such an exploding and fast-moving industry.
He explains how these drugs work, who they're suited for, and helpfully goes through the pros and cons.
I think this is super interesting for everyone to listen to!
In 2016, Hugh and his wife founded Coyne Medical in Fulham. His experiences in managing Coyne Medical have sparked an interest in medical technology and innovation, leading him to advise various companies on their medical strategies.
Coyne Medical website >
If you're interested in working alongside a coach to support your weight loss journey, please visit sallywebstercoaching.com to find out more about my Signature Eating & Drinking 1:1 Coaching Programme.
If you'd like to join my January coaching intake,* please book a consultation call with me HERE >*ww.sallywebstercoaching.com
This episode encourages you to take an audit of how 2024 has gone in terms of your eating and drinking habits, and how you feel in your body now.
By understanding how 2024 went and why, you'll be able to properly address the things that have been getting in your way and achieve your wellness goals in 2025.
Take empowered action this holiday season!
I encourage you to print the resources I've linked below and use them to your advantage this month.
You CAN create the outcomes you want!
Resources:
SWC Meal Planner
SWC Worksheets: Future Self, Holiday Goals, Upcoming Event
SWC Holiday Habit Tracker
SWC Toolkit Document
sallywebstercoaching.com
Take empowered action this holiday season!
I encourage you to print the resources I've linked below and use them to your advantage this month.
You CAN create the outcomes you want!
Resources:
SWC Meal Planner
SWC Worksheets: Future Self, Holiday Goals, Upcoming Event
SWC Holiday Habit Tracker
SWC Toolkit Document
sallywebstercoaching.com
Take empowered action this holiday season!
I encourage you to print the resources I've linked below and use them to your advantage this month.
You CAN create the outcomes you want!
Resources:
SWC Meal Planner
SWC Worksheets: Future Self, Holiday Goals, Upcoming Event
SWC Holiday Habit Tracker
SWC Toolkit Document
sallywebstercoaching.com
— I always have control over what I put in my body.
— I always have control over what I eat and drink.
— I can always choose love for my body.
— I can always choose to treat my body with respect and gratitude.
— There are opportunities to show myself love wherever I look.
— I am responsible for how I take care of my body today.
— It’s not my job to say yes to everything.
— My only job is to show my body respect.
— I can still be polite by saying no thank you.
Take empowered action this holiday season!
I encourage you to print the resources I've linked below and use them to your advantage this month.
You CAN create the outcomes you want!
Resources:
SWC Meal Planner
SWC Worksheets: Future Self, Holiday Goals, Upcoming Event
SWC Holiday Habit Tracker
SWC Toolkit Document
sallywebstercoaching.com
Your toolkit to help you navigate the holiday season with power and a plan so that you enter 2025 feeling your best.
Take empowered action this holiday season!
I encourage you to print the resources I've linked below and use them to your advantage this month.
You CAN create the outcomes you want!
Resources:
SWC Meal Planner
SWC Worksheets: Future Self, Holiday Goals, Upcoming Event
SWC Holiday Habit Tracker
SWC Toolkit Document
sallywebstercoaching.com
Take empowered action this holiday season!
I encourage you to print the resources I've linked below and use them to your advantage this month.
You CAN create the outcomes you want!
Resources:
SWC Meal Planner
SWC Worksheets: Future Self, Holiday Goals, Upcoming Event
SWC Holiday Habit Tracker
SWC Toolkit Document
sallywebstercoaching.com
Take empowered action this holiday season!
I encourage you to print the resources I've linked below and use them to your advantage this month.
You CAN create the outcomes you want!
Resources:
SWC Meal Planner
SWC Worksheets: Future Self, Holiday Goals, Upcoming Event
SWC Holiday Habit Tracker
SWC Toolkit Document
sallywebstercoaching.com
apologies for occasional poor sound & George's (the maltipoo) dreaming noises!
I'm so proud to have made it 2/3rds of the way through this experiment and to have marked it with a super fun night out on Saturday where I danced for four hours straight!
Alcohol would have made my experience less fun and more boring (!) and I'm so grateful to have witnessed that because I feel so much more confident and self-loving as a result - something which positively impacts all areas of my life.
If you're curious about changing your relationship with alcohol, I encourage you to listen.
If you're curious about joining my 1:1 coaching programme for eating and drinking habit change (and permanent weight loss) this is the episode for you! I explain how and why it works and try to answer any questions you might have about it.
we start w/c 13th January 2025, space is very limited so I encourage you to book your call if you'd like to find out more and reserve your space.
Let's kick off 2025 as strongly as possible!
Book your free consultation call here.
Ready long-form testimonials here.
Find out more here.
I've been thinking a lot about urges lately and how challenging we can find our cravings. They stop us from feeling peace and freedom around food and in our bodies.
In this episode, I explore why continuously rewarding urges can feel so cr*ppy, why your weight goals probably aren't going to compel you in the moment, and how else you can manage your urges which will make you far more likely to allow them and be consistent overall.
I share a shift I've been focusing on lately that's meant I feel much more relaxed and am more consistent with following my plan -- not because I should but because I want to.
sallywebstercoaching.com
This episode explores a common issue I see around setting a goal weight. If you find yourself trying to get back to a number you once were years ago and not really getting results in achieving it, I encourage you to listen to this one.
Questions to consider and journal on when setting a goal weight:- why is setting a goal weight important to you?- how does it feel when you think: "My goal weight is [insert goal weight]"?
- will that feeling drive helpful and kind action towards achieving it? Why or why not?
- why is that number important to you? what will it represent to you?
- how do you imagine yourself feeling if you weighed that number? what would you be believing about yourself? e.g. "I weigh [insert goal weight] and I feel [insert feeling] because I'm thinking [insert thought]"
- what will you need to do to create your goal weight? Write a list of action you will need to take, as well as things you will need to stop doing. These are things you need to be willing to continue doing once you've achieved your goal weight in order to maintain your results...
- are you willing to do all of those things consistently every day? Why or why not?
- what are you willing to sacrifice to achieve that result? Explain your answer.
- what aren't you willing to sacrifice to achieve that result? Explain your answer.
- do your answers to the two questions above impact what you want your goal weight to be?
- what might get in the way of achieving that result?
- how can you prepare for these obstacles ahead of time? what strategies might help you?
If you'd like to work with a certified health and life coach to help you achieve your goal weight, please visit sallywebstercoaching.com to find out more about my Signature 1:1 Eating & Drinking Habit Change Programme - a permanent weight loss solution.
My next intake begins w/c 13th January and I'd love to have you join me.
Space is limited.
Do you journal? I found my old journal from three years ago and observed some really powerful things from looking through it.
I wanted to share some of my observations with you. Like:
- waiting for hunger and why it's important
- understanding our present actions V. future consequences
- achieving your goal weight
- understanding where you might be getting lost on your journey to achieve your goals
- understanding the habits that make you feel really good (and which ones don't)
- identity-based beliefs about food's job and food drama
- setting impossible goals for yourself and why it's important
- taking responsibility for your emotions and how this impacts your interactions with other people
In the past few years since I wrote these things, my life has changed immeasurably. There are circumstances which are different (and which match up with the goals I set myself back then) but I feel entirely different in myself and that's what really counts.
My small and imperfect journaling and self-coaching practice has been paramount in creating the life I want.
Because without understanding ourselves better, and without dreaming of what might be possible and why we want those things for ourselves, we limit how fulfilled we can be by our own lives.
I encourage you to explore writing things down more and seeing if things start to unfold a little differently to how they have done before. Are you willing to see what might change?
sallywebstercoaching.com
Spoiler alert! I'm not perfect and I still have imperfect days. Just because I'm a coach doesn't mean I expect myself to live by impossible standards.
But where I think I have excelled is in picking myself up as quickly as possible after having an off-day or things not going quite to plan and carrying on with what I was doing.
This is absolutely essential. It means you ultimately never stop. It means you show up more days than not throughout the space of a year. It means you give your brain the chance to make planning your daily food and drinks a true natural and automatic habit. Results will follow.
If you're not getting the results you want with this approach, I encourage you to listen to this one. I truly believe it holds the key.
*JOIN ME IN JANUARY! MY NEXT INTAKE STARTS 13.01.25
To book your free consultation call here.
Find out more about my Signature 1:1 Programme here.
Read reviews here.
As a lot of us come back from half term and start a new month, and with the natural desire for focus that brings, I wanted to make sure you're going to spend your time on the things that really matter when it comes to feeling good, building supportive habits, and creating permanent weight loss.
This is about not getting stuck in food rules and focusing on the things that really matter - the things that are worth your effort because of what they will reward you with.
www.sallywebstercoaching.com
Here's the link to the food and drinks planner I mentioned.
COACH WITH ME IN JANUARY: Here's the link to book your free consultation call.
You can find out more about the Signature 1:1 Eating & Drinking Habit Change programme here.
Month 7 of being alcohol-free and still loving it! In fact, it keeps getting better.
In this episode, I explore two things I've noticed lately re my desire for alcohol/ alcohol-free drinks and what I used to believe about alcohol which meant I kept drinking it!
This series is all about being curious and open-minded about what might be possible for you - not because being alcohol-free is "better" and you "should" drink less but because you deserve to feel however you want to feel in yourself and about your drinking habits.
sallywebstercoaching.com
In this heartfelt episode, I explain what my approach to this podcast has been since the beginning and how that's created results (beyond the podcast) I'm completely thrilled with.
We tend to keep ourselves "safe" by perpetuating the same old limiting beliefs about ourselves that we've picked up over time. And we belittle or dismiss what else might be possible in our lives and future because we feel threatened by believing something else could be available to us.
It's all very normal - it's just our primal brain trying to keep us safe from threat but it's only keeping us small! And we get to decide who's in charge - our primal brain or our highest self.
In order to create new results that we can feel satisfied, fulfilled, and proud of, and in order to feel rewarded by how we're spending our time now, we need to think very consciously and carefully about things (like how we define success on the way to our goals).
We'll need to be willing to take mundane and boring action even when we don't want to. We'll need to be willing to persist with things even when we aren't getting immediate reward for them.
This episode explains why this is so worth it and how it will create a skillset that will positively impact every area of your life, for the rest of your life.
I hope you enjoy it.
THANK YOU, from the bottom of my heart, for listening to this podcast. I love being here with you each week. And I'm already excited for episode 200 :) x
Please rate the podcast and share with anyone who you think might benefit.If you're considering coaching with me in January's 1:1 intake to change your eating and drinking habits for good, please visit sallywebstercoaching.com where you can book your free consultation call.
In this quick bonus episode, I give you tips on how to navigate being unwell, weight loss at the weekends, and dinner parties where you don't know what you're going to be given!
Have a listen and let me know what you think.
sallywebstercoaching.com
Oof! This is a biggie. It's common to eat as a way to cope when someone else has triggered us or as a way to people-please.
In this episode, I dive into how these two things can be at play in our eating habits and how they can be a significant factor in us eating more food than we need for fuel -- leaving us feeling overweight, uncomfortable in our jeans, and not knowing how to change things without changing how other people act (which is hopelessly impossible).
I give you ways to start moving out of these familiar eating patterns and behaviours so that you can create something new for yourself -- the rewards of which will far exceed the temporary pleasure you get from the food itself. Seriously. Things like: peace and freedom around food; rock solid confidence; less time spent trying to control what other people do and don't do; more power to get on with the things that truly light you up.
This can be a huge factor in making you consistent with following your plan so please do have a listen and let me know if you have any questions! You can always email me: sally@sallywebstercoaching.com
Find out about how to work with me in January:
www.sallywebstercoaching.com
I know why it feels hard to trust a new diet, your body's ability to respond to it and your capacity to follow through with it. Years of failed diets have created so much distrust with the whole thing! I totally get it.
But if you want to get the ball rolling with your weight loss results, trust is something you're going to need to think and feel ahead of time, before you have evidence to support it.
You'll have to place you're trust in this approach in order to be more consistent with it and stop looking for workarounds or ways to make things easier. Results will follower more quickly than if you were to be half-in, feeling suspicious and looking for ways in which it's not going to work for you.
This will get you where you want to go to faster.
It takes deliberate, conscious thinking that you'll need to remind yourself of every day through your daily food and drinks plan.
Listen to this episode where I explain what I believed ahead of time and on purpose in order to create the results which ultimately not only changed my experience of weight and body, food and alcohol, but also my entire life!
p.s. please kindly leave me a review in Apple if you like the podcast.
COACH WITH ME IN JAN www.sallywebstercoaching.com
Is the urge to quit underneath your urge for food? In this episode, I offer this desire for relief as a possible reason you want to go off-plan and explain how cutting corners when things get hard is never going to create the results you want.
I encourage you to get clear on the outcomes you're working towards through this approach and offer ways to think about things so that you keep taking action to create NEW RESULTS, rather than staying stuck in the same old cycle that you feel unsatisfied with.
www.sallywebstercoaching.com
I felt called to encourage those of you who are doing Sober October or focusing on making daily food and drinks planning (and following through) a non-negotiable, to slow down and view this month through the perspective I offer in this episode.
It's all about creating deliberate and intentional space so that you can understand yourself better and come out the other side with really valuable information that will help you grow and move forwards with power, rather than sliding back into old habits like all the hard work in October never happened.
sallywebstercoaching.com
I have so much evidence that writing and following a doable daily food and drinks plan underpins our ability to create the results we want with weight and body, eating and drinking. And that it's tempting to underestimate the power of learning how to follow a daily plan -- regardless of the external circumstances you're faced with -- and then be frustrated with our results.
It feels more effortful yet we're being rewarded with less. Not ideal!
If you find yourself not following your plan consistently (or writing one in the first place!), I encourage you to listen to this episode so that you can better understand what might be going on for you.
Not following your plan is revealing the work that needs to be done and in that way, it's very helpful! And once you understand it, you can try and apply a more suitable solution that is ultimately teaching you so much about your capability and what's possible for you, rewarding you with results that I'm pretty sure you'll love...!
I challenge you to focus on this one thing this month.
www.sallywebstercoaching.com
Listen to this when you have an urge to eat or drink something that's off-plan.
You ARE strong enough to handle this feeling.
You ARE brave enough to understand what it's revealing to you.
You ARE capable of withstanding the discomfort.
You ARE committed to how you want to feel tomorrow.
You ARE kind to yourself, always.
You ARE worthy of feeling FREE.
I believe in you. X
I made it! Six months alcohol-free! And I can't deny it's been an absolute game-changer for me.
In this episode I share how I've been finding it and what I've learnt about myself in the process.
www.sallywebstercoaching.com
This is a short episode to remind you that no-one knows what's best for you than you!
In an information-heavy society with social media constantly telling us what to do (and not do), it takes effort to remind yourself that you CAN trust your body and that ultimately you are the best authority for it.
This doesn't mean we can't seek advice and solve for the problems we face.
It means we start believing that how we feel is the best indicator of whether something is working for us.
If something doesn't make you feel better, don't keep doing it!
If something doesn't make you feel in tune with your body, ask yourself why you're doing it.
If something is causing you friction and unease and a sense of dread and obligation, ask yourself who you're giving your authority and power to.
After years of dieting and mistrust with my body, I know how hard this shift is to make. I recognise how easy it is to be sucked into the latest prescription of what's "best" for us.
But I now see this questioning of the "shoulds and shouldnt's" as essential to helping me connect more deeply with the things that fuel and energise me because that's what I want MORE of in my life -- but of course, I don't know about you ;)
Sally x
Believing that weight, body, food and eating, should all be effortless is a common thought that gets in the way of things actually being, and feeling, easier!
In this episode, I break down what happens when we believe that it should all be effortless and offer you an alternative that will help you take the positive, helpful action you want to be taking towards the outcomes you want with weight, body, and food.
It's an essential shift that will help you get out of diet mentality and finally creating the results you've been wanting for so long.
I'M NOW TAKING CALLS FOR THE JANUARY 2025 INTAKE OF MY SIGNATURE EATING & DRINKING HABIT CHANGE PROGRAMME. SPACE WILL BE LIMITED:
To book your free consultation call, click on this link.
To read recent testimonials for the programme, click on this link.
We all have of those naturally slim friends who seem to be able to "eat anything they want" and still be slim. We get frustrated that their bodies seem to operate differently to ours. This episode explores how it's not their bodies that are so different, it's their mindset. I go through the things that your naturally slim friend doesn't think or feel about food, weight or body, and how this positively impacts the way they eat. They still have desire and hunger for food, and they still get joy and pleasure from it, but they don't have over-desire and over-hunger which means they don't eat past the point of full or when they're not hungry or as a way to manage their uncomfortable emotions. It all starts with their thoughts.
Tune in to hear how you can start applying this mindset today.
www.sallywebstercoaching.com
In this quick episode, I break down the thought model and use the example of pre-dinner snacking to show you what's possible when you choose to think about things (like hunger, urges, food) on purpose and with intention.
To create different outcomes and results in your life, you'll need to think differently which will require effort and attention.
Using thought models is a really effective and simple way of understanding your habits and behaviours and how to take them in a new, more empowering direction.
When you know that there's an alternative and another way of doing things when it comes to cravings, food and emotions, it feels far more appealing to choose that path because why wouldn't you?! I's like seeing the handbag you want on sale but choosing to buy it full price!
And you just keep trying and applying until it becomes your natural way of doing things (which it will).
www.sallywebstercoaching.com
This episode is a little bit different to the usual format. I'm catching you up on how my summer break has been and what worked well for me.
From totally deleting Instagram to becoming 'a reader', to moving with joy and levity and dropping into love and abundance with food, through to not drinking alcohol (the love affair continues!), I was able to create the exact outcomes I had hoped for by getting intentional with my thinking and deliberate with my actions.
I then move onto asking you why you're here listening to this podcast.
What do you want to achieve in the next few months?
What change do you want to create by Christmas (for example)?
What habits are feeling heavy and like a burden and why might you want to change them?
How do you want to feel about food (like chocolate) or alcohol in a few months?
Now is the time to set these goals and ask yourself why you're setting them.
Don't set goals because you think you should.
Set goals because you want to and you know that by working towards them, you'll be stepping closer towards the most authentic, energised and thriving version of yourself.
I also talk about the idea of gentle change. Of reducing the force you might have been using to create change. I encourage you to consider what small changes you can make today that will inch you closer towards the peace and freedom you want to feel within yourself?
And are you OK with slow change if it's REAL and LASTING change?
I finish with my daily 'prayer' which I've been committing to throughout August and into September. I'm sharing it so that you can consider if you'd like to create one for yourself and see how it could impact your daily life.
I'm full for my 1:1 Eating & Drinking Habit Change coaching programme until January 2025. If you'd like to chat with me and reserve your spot for that intake, please* follow this link to book a free discovery call.Find out more about how I work here: www.sallywebstercoaching.comAnd here's my The Sculpt Society referral code**!
This series is about me sharing how I'm finding being alcohol-free and is for those that are curious about changing their relationship with alcohol.
I have no agenda for anyone to be alcohol-free, I just want you to love how you eat and drink!
I'm so proud to have reached the four month mark and for things to be feeling how they are. This has been one of the most profound examples of how we can change our thoughts and beliefs over time and it all starts with challenging ourselves to take different action than we're used to!
In this episode, I share the 4 tools and concepts that I'll be leaning on most this August.
These could hopefully help you to navigate school holidays, change of routine, and different or unexpected pressures, in the most empowered and calm way that you can.
From learning how to accept and process negative emotion to making decisions ahead of time and maximising the power of the thought model, I encourage you to listen to see what you could apply to your daily life this month so that you create the outcomes you want.
There's just 31 days -- let's do this!
www.sallywebstercoaching.com
I can't tell you how important this idea is to changing your eating and drinking habits for good.
The goal is not to be perfect and never deviate from your protocol and plan. There will always be moments where you say "f*ck it" -- you're human -- hurrah!
The goal is to decrease the frequency of these moments AND the time it takes to get back on track.
Learning that you can interrupt the sequence events after just one bite -- rather than letting it become a whole day, weekend, week, month or year...
Get practising with this one and watch as your behaviour changes over time. It's so FREEING.
www.sallywebstercoaching.com
In this episode, I share how I felt strong urge for more food last week and explain the reframe that helped me to navigate it with power.
I think this could be such a helpful tool to bring with you into the summer holidays where we tend to experience more cravings for the food (and drinks) we don't normally get to have all year-round.
The more you react and treat your body from this energy, the more likely you'll come back from whatever you've been doing feeling proud and in control (and weight loss will be a natural by-product over time).
www.sallywebstercoaching.com
If you feel like all of this weight loss and eating stuff is seriously hard and you're not getting to where you want to go with all things weight, body, eating and drinking, THIS is the episode for you.
I explore how trying a little requires more energy than trying a lot. I encourage you to go all-in on yourself so that you finally feel how you want to feel in mind and body.
This is a key concept and will require a lot of honesty and self-compassion in order to drive the action you need to be taking towards your goals.
www.sallywebstercoaching.com
A quick one for you to share how I navigated a change of plans and ate and drank in a way that felt REALLY good -- not only in the moment but afterwards too -- which is what it's all about.
This episode encourages you to address how you're talking to yourself.
I overheard something at an event the other week and it made me realise I haven't talked about this yet: when we talk about (and to) ourselves like crp!The language that we choose to use deeply matters and will determine the outcomes we create and the way we experience our lives.
Unless we're deliberate with our choice of words, we can often end up stuck in the diet cycle, getting nowhere.*
This is a massive area to work on for so many of us and will probably be the thing that requires the most effort over time. We've had so long being in the diet cycle, using our "failures" against ourselves, and repeating old thought patterns that feel familiar and safe (albeit unkind and uncomfortable).
But it's some of the best work because it will make such a difference to how you ultimately feel.
Addressing it will be uncomfortable but lead to longterm peace and comfort within you.
This episode explains what you can do to start moving the needle today and yep, it involves daily food planning!
Find out more about joining my September Signature Eating & Drinking Habit Change Programme here: www.sallywebstercoaching.com Just a couple of spots left!**
This episode encourages you to address how you're talking to yourself.
I overheard something at an event the other week and it made me realise I haven't talked about this yet: when we talk about (and to) ourselves like crp!
The language that we choose to use deeply matters and will determine the outcomes we create and the way we experience our lives.
Unless we're deliberate with our choice of words, we can often end up stuck in the diet cycle, getting nowhere.
This is a massive area to work on for so many of us and will probably be the thing that requires the most effort over time. We've had so long being in the diet cycle, using our "failures" against ourselves, and repeating old thought patterns that feel familiar and safe (albeit unkind and uncomfortable).
But it's some of the best work because it will make such a difference to how you ultimately feel.
Addressing it will be uncomfortable but lead to longterm peace and comfort within you.
This episode explains what you can do to start moving the needle today and yep, it involves daily food planning!
Find out more about joining my September Signature Eating & Drinking Habit Change Programme here: www.sallywebstercoaching.com Just a couple of spots left!*
In this episode, I explore how to reframe the weight you want to lose so that you're more likely to create the outcomes you want with weight and body, eating and drinking. And I use Frank's frangipane tart as an example!
The summer is a brilliant time to try this out for yourself and shift your focus away from weight loss and into ensuring you have eating and drinking habits which you LOVE. Plain and simple!
It's about helping you to focus on what really matter for permanent weight loss -- your eating and drinking habits and why you have them -- in order to create lasting behavioural change and results you can keep.
www.sallywebstercoaching.com
The next coaching intake for my Signature Eating & Drinking Habit Change Programme begins w/c 9th September. There are just a few spots left.
Book your free consultation call in July (I won't be taking calls in August) to see if it's the right fit for you and the change you want.
I loved chatting with my sister, Claire, an amazing GP and the person responsible for helping me to become a coach! I owe her a lot.
We've both struggled at different times with some of our eating habits and had weight we wanted to lose and together found so much power, freedom and RESULTS with coaching strategies. I thought she would be a great person for you to hear from. In this episode, we talk about:
- how Claire got into this approach to weight loss and why she thinks it's the missing piece for so many people
- what coaching tools and strategies she finds particularly effective (and the ones she sometimes struggles with!)
- intermittent fasting & mindset
- perimenopause symptoms to watch out for & fundamental strategies
- Claire's conversion to being a home workout fan which has meant she's stronger and fitter than ever!
- the importance of prioritising protein in your diet
I hope you enjoy listening to this conversation as much as I enjoyed having it. What a treat!
The at-home workout platform that we love: https://www.helenbarlow-pt.com/
To find out more about coaching with me and to join my September programme intake, please visit my website: https://www.sallywebstercoaching.com/work-with-me Or book your free consultation call here: https://calendly.com/swc-bookings/free-consultation-call?month=2024-06
I said this was going to be 20 minutes which didn't happen but at least I tried!
This is such an important message.
Believing that we must do more, that we aren't the best authority for our bodies, that we don't know what's right for us, that we can't trust what our body is trying to tell us, are disempowering thoughts that create fear, doubt and overwhelm, and which stop us from taking aligned, positive action towards better health and food freedom.
Social media is overcomplicating what good health is all about and stopping us from connecting with our bodies which is paramount to feeling thriving and energised in them.
The more we scroll, the more information we take on board without passing it through a clear filter system, and then we try to apply that information without seeing if it's what truly suits us and our UNIQUE bodies.
I encourage you to reconnect with your body and practise this core belief that only you know what's best and that you can TRUST what your body is saying and that when you do that, you will find the results you've been struggling to create so far.
www.sallywebstercoaching.com
I polled this topic on Instagram and lots of you wanted me to do a podcast on it!
Many of us experience cravings for the kids' food and it's a situation we're faced with DAILY so I'm delighted to explain what's going on behind this habit and how you can start to take a different path TODAY.
It's all about rewarding the urges less, as well as feeling the urges less frequently and intensely = more peace and freedom with food! In order to do this, you'll have to start thinking differently.
The pizza crust and the hummus doesn't have to take up so much of your valuable brain space as it might do. now! Let me show you. 🤩
www.sallywebstercoaching.com
NEXT INTAKE FOR SIGNATURE 1:1 PROGRAMME W/C 9TH SEPTEMBER 2024. BOOK YOUR FREE CONSULTATION CALL HERE
When we label things (like following our food plan and protocol, getting in our steps and hydrating like it's our job) as being hard, we create resistance and dread which leads to inconsistency, deliberation, debate.
Ultimately, we slow down our results. Everything just takes longer.This episode explores what might happen when we consciously decide to believe it's easy, using evidence that we have done (and been through) much harder things than allowing urges for peanut butter. 😎
When we purposefully believe it's easy to follow our plan and allow urges, we just do it. We stop debating and dreading it, we don't worry as much, we don't fear failure.
We create the results we say we want.We get there faster than we would have with all the (optional) dread and rumination.
We make the journey more enjoyable. We relax into it.
We create evidence of our capability and discipline which we can use in other areas of our lives.
The opportunities and possibilities grow as we choose to believe that something we're not practised at can be easy for us.
I truly believe this is the way to creating extraordinary change in your life.
www.sallywebstercoaching.com
In this episode, I give an update on how things have been going (including a weekend away with school mums!) and share a letter I wrote to myself about my alcohol-free journey so far.
It's based on the idea that tapping into your future self now (the version of you who's created the outcomes you want) is how you'll take action today in order to create her in your future. What advice would she give you? What would she tell you to stop doing? What would she tell you to start doing? How would she help you navigate urges and tricky social situations? What beliefs did she practice about herself that meant she took action that served her? How would she view obstacles and "failures"?
It's an incredibly helpful way of approaching things that means you stay future-focused and taking imperfect action towards creating that future, rather than stopping and giving up.
sallywebstercoaching.com
In my experience, this is THE most common thing women are saying to themselves when they eat or drink in a way which doesn't align with the results they want.
This episode breaks down how to approach these moments (and urges) so that you CAN follow through with what you want for yourself in the long term. By understanding what's really going on for you in those moments, you can start to do things differently. Different action = different results.
We explore what you're saying fck it to, why your capacity to be with uncomfortable emotions is paramount to your growth and food/ alcohol freedom, and why it's essential to believe that you're worthy of the change you want.
You're 100% worthy, enough, lovable, acceptable, JUST AS YOU ARE. And with that in mind, you can create whatever you want for yourself so that you FEEL how you want to feel in your mind and body.
Download my free urge management guide here to try out some tactics around these moments!*
Book your free consultation call to find out more about joining my 1:1 Eating & Drinking Habit Change programme in September.
sallywebstercoaching.com
If you struggle to follow your plan consistently and find yourself giving into your urges and cravings on a regular basis, I encourage you to listen to today's episode where I explore a mindset shift that can seriously help (and will positively serve other areas of your life).
I don't consider myself an athlete (!) but fostering an "athlete's mindset" has been one of the most productive shifts I've made because it's driven such positive action in my life (which has then created evidence that I can do it!).
Sometimes, urge management isn't about going deeper with thought work! Sometimes, it's just about tapping into your athlete's mindset to drive the action you want to be taking for the long term results you desire in your life. This is about creating empowering habit change for sustainable weight loss.
I explain what an athlete's mindset is, how it works for habit change, what it means you believe about yourself/ food/ alcohol/ cravings, and what it means you stop and start doing with your behaviours.
I love this episode and hope it gives you the drive and self-belief needed to take positive action, as well as a bit of a smile. 😃
To join September's coaching intake and to reserve your spot now, please book a free consultation call using* this link*.
To find out more about the programme, click here.
This episode explores the power of asking yourself this question when you're having food cravings and gives you ways to take a different path that doesn't involve food.
When you start asking this question, you will become aware of emotions that you want to numb and it's only from that awareness that you can start to make a different decision and choice for yourself.
As you keep trying every day to take different action that aligns with the long term results you want (rather than the short term relief you crave), your brain will start to learn new habits and it will become natural (over time) not to reach for food when you feel particular emotions.
It will become natural to ask yourself why am I feeling this way? What am I thinking and believing in this moment? And what am I hungry for beyond the peanut butter or the kids' tea?! Am I willing to make a different decision in this moment?
If you start doing one thing to create behavioural change with how you eat, I'd say asking this question is a pretty powerful place to begin.www.sallywebstercoaching.comNext intake for my Signature Eating & Drinking Habit Change Programme starts w/c 9th September 2024. You can find out more and reserve your space now by booking a consultation call with me using* this link*.
We all have such different bodies and of course we do! We all have different genetics! But I find that many of us spend a lot of time and energy wishing we had a different body type which means we're constantly fighting a lost battle with ourselves and it feels rubbish. Negative self-talk, unhelpful and restrictive behaviours, unloving body image and self-concept. Nothing ever really changes and we stop ourselves from working with what we have -- looking for evidence of all the things we don't have. We stay in mindset of lack, rather than abundance.
This episode is calling you to start embracing your body type.That doesn't mean you don't want to improve your body composition or lose weight (for example). But it means you'll give yourself the best chance of achieving those things because you aren't giving yourself such a hard time. When you're acting from purposeful and positive emotion, you'll create purposeful and positive results which you'll like!
JOIN MY MAY INTAKE FOR MY SIGNATURE EATING & DRINKING HABIT CHANGE PROGRAMME BY CLICKING ON THIS LINK TO BOOK YOUR FREE CONSULTATION CALL We start w/c May 13th. This is the last intake before September.**
YOU CAN FIND OUT MORE HERE: https://www.sallywebstercoaching.com/
In today’s episode, I chat about why moderating isn’t right for everyone (and why it's hard!), the placebo effects of alcohol-free drinks and why I’m finding them crucial for this journey, the fun of alcohol, and drinking to fit in and feel accepted (especially with the mums from school).
This is not a coaching episode, this is me sharing my personal experience of going alcohol-free.
www.sallywebstercoaching.com
I caught up with Helen Barlow - an absolute gem of a personal trainer - a few weeks ago to talk about all things movement and mindset. Helen has an amazing online platform that I've been a member of for years and I trained with her at the gym back in 2019 when I was pregnant with my second son. I've always liked her style - and I'm not just talking about her clothes and classes! The way she lives her life and shares her talents is refreshing, inspiring and compelling.
In this episode, we talk about:
- strength training for women and why it's important
- HIIT workouts and other online fitness platforms
- finding the time to move your body
- Helen's unique style and approach through her platform (which includes strength, pilates, sculpt, boxing, HIIT, kettlebells and pre/ post natal friendly classes) and how to get started with it.
- why some people have resistance to incorporating strength training into their routine
- nutrition and mindset
- challenging yourself through movement
You can get a 14 day FREE TRIAL by visiting Helen's website and entering your details.
You can check out Helen's instagram here.
As well as mine here!
https://www.sallywebstercoaching.com/
Continuing to share my experience of my new alcohol free life.
Today I'm talking about how I've been feeling, my cravings, my first completely alcohol-free holiday as an adult, alcohol-free alternative drinks, self-confidence and why I'm doing this, and helpful podcasts/ resources.
All resources and purchases I mentioned are listed and linked below:Rich Roll podcast with Ruari Fairbairns: https://www.richroll.com/podcast/ruari-fairbairns-805/
Mel Robbin's podcast with Dr Sarah Wakeman: https://www.melrobbins.com/podcasts/episode-155
Big Fish podcast with Bryony Gordon: https://www.globalplayer.com/podcasts/episodes/7DriLmy/
Free Dryy App: https://www.dryyapp.com/
Seasn Bitters: Buy here
Clean Co Tequila: Currently on sale here
Tanqueray 0%: Buy here (I also like the Sevilla one with a slice of orange!)
www.sallywebstercoaching.com
It's very normal to use food and alcohol as a way to cope with uncomfortable emotions that we've decided we can't or won't tolerate.
We think the emotions shouldn't be there.
On a primal level, we think that something's very wrong and we want to use buffers like sugar and alcohol to fix the "problem".
These buffers quickly take hold as habit and before we know it, it happens without us even realising and strong cravings present in response to particular circumstances, settings and emotions.
In this episode, I explain how it's possible to change your eating and drinking behaviours when you decide to believe in your capacity to tolerate uncomfortable emotions like stress and boredom, frustration and urge, anger and restlessness. And that nothing is wrong when you feel these things, they're a part of life and the opportunity is in improving your reaction to them.
This is a total game changer!
www.sallywebstercoaching.com
Next intake for my Signature Eating & Drinking Habit Change Programme starts W/C 15th May. Book your free consultation call before then to join me.
Introducing this new mini series which will go alongside my normal weekly release.
Come and join me on my alcohol free journey - one that has been a long time coming but only feels right to take now.
If you’re curious about your relationship with alcohol and whether it’s serving you, I encourage you to listen to these episodes where I'll be brutally honest on how I’m finding making the change from moderate drinker to alcohol free…
I feel vulnerable sharing this but equally completely ready to create something new for myself so let's go!
WORK WITH ME IN MAY: www.sallywebstercoaching.com
In today's episode, I share my four non-negotiable lifestyle habits that make me feel inextricably better. These are the things I do every day, regardless of what's going on.
As we go into a mini holiday season (Easter) when things might feel a little unsteady, I encourage you to consider what lifestyle habits you want to firmly establish and give tips about how to make them a part of your life so that they become automatic and don't require quite so much effort or thinking!
There's no shortage of information about what might "do us good" but if we take all of those things on, our to-do lists will become extremely long (and perhaps even a little boring!). We end up not properly implementing any of it and don't benefit from the outcomes of doing them consistently.
When you connect with the habits that make you feel truly good in yourself and make a genuine difference to how your day goes, and you focus on embedding those few things until they become a natural part of your life, you WILL create lasting change and results that you can be proud of.
www.sallywebstercoaching.com
Do you consume a lot of social media or podcasts about health, wellness and nutrition?Do you notice that sometimes you feel overwhelmed and confused about what to do and what you should implement in order to create better health and possibly to lose weight?
This episode breaks down what happens when we're in nutritional information overload mode and explains how to break free of it so that you begin to achieve the results you want with your health, wellness, nutrition and body.
www.sallywebstercoaching.com
I love this episode! Mindset work is always overlooked in the weight loss industry but if you want true, sustainable habit change and results you can maintain, it’s an essential piece of the puzzle.
I dive into five mindset shifts that need to happen in order to consistently take action that serves you and to move through the subconscious thinking that normally gets in the way of permanent habit change with our eating and drinking.
If you want new results that are different to what you’ve experience before, you need to take different action, which will also mean believing things you might not have believed before. But, it's possible! Let me show you.
www.sallywebstercoaching.com
I'm delighted to bring you my first podcast guest! Max Lowery is a no-nonsense weight loss coach who helps people to sustainably change their eating and drinking habits.
In this episode, we talk about:
- the mistakes people commonly make with weight loss
- how to start changing your identity to adapt your behaviours
- exercise and how it impacts weight loss
- intermittent fasting and intuitive eating
- how to live an aligned life
- the importance of trusting and challenging yourself
- 5 habits to kickstart sustainable weight loss
This episode is not to be missed if you want to get off the diet hamster wheel and start creating long-term lifestyle change.
For more on what Max offers, click here.
Follow Max on Instagram.
For more on coaching with me, click here.
Follow me on Instagram.
If you find yourself often not following through with your daily food plan as you originally planned it, this episode is for you! Compliance with your plan is such an integral part of finding ultimate food freedom (though it may feel counter-intuitive!).
I cover the 3 main reasons why this can be an issue for so many of us and give you actionable solutions to those obstacles.
It's an in-depth episode because I want you to have everything you need to really move the needle on this habit and component -- it is so crucial for creating permanent fat-loss, habit change that you can be proud of and sustain, feeling relaxed around food and reducing the intensity and frequency of your urges and cravings.
www.sallywebstercoaching.com
Do you often reach for snacks and drinks when you get home from a busy day at work? Or even if you manage not to have them, do you feel like you need to use a lot of willpower to not give into your strong cravings? And then perhaps eventually give in after dinner?
This episode gives you a few ways to calm a busy mind in the evenings by evolving your mindset, changing how you react to high-frequency emotions and shifting the way you eat during the day in order to help you feel more calm, peaceful and present in the evenings (and therefore more likely to be pleased with how your evenings feel and pan out).
We also talk about habit swaps and how to teach your brain some simple yet effective new habits!
This is the nitty gritty of changing how you eat and drink for the longterm and creating peace and freedom with food and alcohol. Enjoy!
www.sallywebstercoaching.com
Eesh -- this one's a biggie that so many of us have experienced. I have so much love for anyone who's received comments about their weight from family members AND now is the time to take back your power in a way that feels good and aligns with the relationships you'd truly like to have (with your family and yourself).
In this episode, I explain the eating patterns that these comments can lead us to have and why that keeps us in the same cycle that we want to break free of.
I offer a way to process these comments and move forward so that you can change the way you experience the other person but more importantly, change the way you experience yourself, the way you eat and treat your body, and therefore the results you create.
www.sallywebstercoaching.com
This episode is designed to help you establish what you learnt in 2023 so that you can take those learnings with you into 2024 and create new outcomes for yourself, as well as sharing what I personally learnt so that you don't make the same mistakes as me!
We cover:
- unconditional kindness and kindness preceding profound results
- trusting your inner authority and decision-making strategy
- taking responsibility for your feelings and outcomes and not blaming your circumstances (here's the blog on it)
- misalignment and stress signalling physical symptoms in the body
These are my personal experiences and learnings, shared with a lot of honesty and humility. I hope you enjoy them.
WORK WITH ME: sallywebstercoaching.com
Have you been trying to do the 80/20 diet but finding it hard to get into a rhythm that means it actually works?!
The 80/20 approach is a really great way to take care of your body and encourage you to eat intuitively but can be difficult to get into a routine with.
If you've ever dieted before, you might find it particularly challenging to adhere to the 20% in a way that feels calm, considered and helpful.
This episode discusses why it can be challenging and explains how to create an 80/20 strategy that works specifically for you.
We cover:
- creating your specific 80/20 protocol and defining your foods list from a place of abundance
- how to build your plate
- coming up with your exception eats plan
- deciding what to do about alcohol and snacking
- the mindset and thought work you'll need to follow through with it
sallywebstercoaching.com
There's a lot of buzz around ultra-processed food and it feels like everyone is reading this book!
Instead of me reiterating the same old facts, I'm tackling things differently and in the way I think is most effective in creating the outcomes we want.
In this episode, I explore how in understanding your current mindset about UPFs and how it impacts the way you consume them, you'll be able to see if there's any opportunity to approach things differently.
Does how you think about UPFs make you feel empowered and serve the ends you want? Does it create the results you desire? 🤔
And if not, I suggest ways to purposefully redirect your mindset so that you're deliberately creating what you want in your life and personifying the eater you'd truly like to be.
Ready to make a change in 2024? Work with me: www.sallywebstercoaching.com
Do you easily get caught up with the latest health research and food/ lifestyle suggestions? Scrolling instagram and feeling overwhelmed with all the stuff you're meant to be doing?!
At a time of year when we often outsource our authority to other people/ diets/ plans, I want you to consider how much you trust your inner authority and encourage you to use it as your most powerful filter for creating how you want to feel in your body and about how you live your life.
We're all unique but we often apply blanket advice to ourselves without checking in to see if it really suits us.
Tapping into your inner authority is the best (and only) way that you'll find what works best for you.
It doesn't mean you don't try and experiment with applying new things or take advice from others. Far from it. It just means you're ensuring that you're acting from the core belief that you can trust your inner authority and no-one knows what's best for you THAN YOU.
www.sallywebstercoaching.com
Today's podcastis a beautiful episode designed to support you in creating steadiness and security in a month when things easily get rocked.
When our normal habits and routines are challenged, we can often feel unsettled.
When we feel unsettled, the action we take isn't always what we want it to be. But that doesn't have to be the way.
In this episode, I cover journaling daily (and how to do it), staying in your own business (an essential tool at this time of year thanks to Byron Katie), and taking one consistent action this month (to show yourself that you can).
This isn't about weight loss in December.
This is about liking how you show up to a busy, fun, hectic, full-on month and embodying being fully responsible for your experience of it and the outcomes you create.
When we take this approach, we feel more secure because we're not relying on other people or things to create how we feel.
We're no longer on the back foot.
We're taking control of the things we have power over - our thoughts and therefore our feelings and actions - in order to create the outcomes we want.
And I firmly believe that journaling, staying in your own business, and focusing on taking one consistent action this month, will support this valuable endeavour.www.sallywebstercoaching.com
Many of us know about eating over stress and boredom but what about when we're feeling positive emotions like joy and gratitude and we want to capitalise on that? This episode explores the common flipside at this time of year when we have a history of eating/drinking over our emotions and giving food/ alcohol all the power to create our experience. I discuss how there is often more joy and connection to be had when we intentionally allocate the appropriate amount of power to food and alcohol.
Don't just be the passive bystander with results you don't love, be the designer of your life and the outcomes you want.
SPECIAL OFFER - to get 10% off either of my 1-2-1 coaching packages this month (general life coaching + 90 day sustainable weight loss programme), please email me at sally@sallywebstercoaching.com or send me a DM on instagram.
My thoughts on the scales have changed. If the goal is to feel great in your body, feel good about how you eat and drink, and feel peace and freedom with food and alcohol, we must assess whether the scales are helping us to achieve those things. And I've seen time and again how the scales get in the way. This doesn't mean you aren't measuring your success and drive for change, simply adjusting the means with which you do it.
This episode is about considering if weighing yourself is going to help or hinder you in getting you to where you want to go with your body and how you feel in yourself.
I explore how focus on the number can lead to you be more inconsistent with how you eat and drink, and why it might be helpful to let them go in order to be consistent and ultimately create what you want.
This isn't about letting go of goals, this is about actually achieving them!
As you become more consistent and stop using external measures to judge yourself or force you into taking action, you will feel better.
You will build habits that become automatic and natural, are authentic to you and align with the way you want to be living your life.
Weight loss will be a by-product and you won't need to weigh yourself to create it! This will create so much trust and love with yourself and for your body. And this love and trust -- not what the number says -- will be what sustains you in your habits for years to come i.e. you won't put the weight back on again.
Let me show you the way.
www.sallywebstercoaching.com
Episode 50! And it's a good one!
We've all got some good habits and know what we want (or "should") to be doing. But what happens when these good habits start to slip? I'm talking not planning your food/ alcohol, not processing urges i.e. rewarding them, snacking when you're not physically hungry, hydrating, sleeping, sugar/ flour, self-care rituals -- generally not honouring the things that you know make you feel good in yourself.
In this episode, I take you through a powerful self-coaching practice using the thought model that will help you uncover what's happening now (when you're not doing the good habit) so that you can deliberately do what you actually want to be happening i.e. doing the good habit.
Here's the model to use:
Circumstance:
Thought:
Feeling:
Action(s): the habit you're not doing
Result:
Please message me if you want to chat about your thought models.
And visit sallywebstercoaching.com to find out more about working with me in 1-2-1 coaching.
Do you have danger foods in your life? Foods that you feel like you "mustn't have" or always overeat when you're around them? In this episode, I explain what that labelling creates for us and how to reframe things in order to change your experience of the food (and therefore your results). Not only will it mean you end up getting more true pleasure and enjoyment out of these highly palatable foods but that you also teach your brain that food isn't always the solution to your uncomfortable emotions. With that, you'll gain more emotional resilience and open up your life to more growth and possibility, armed with your increased strength and know-how.
www.sallywebstercoaching.com
In today's episode, I go through the 10 decisions you can make ahead of time that will form the basis of how you eat and drink.
When you deliberately and thoughtfully make these decisions, you have a personalised roadmap to follow with food and alcohol.
By giving your brain instruction and liking your reasons for doing so, you aren't letting your primal subconscious brain get in the way of what you want.
You're less reactive and more intentional. Less confused and more confident.
Only positive things can come from that, like less mind chatter about food/ alcohol and results you can continue with and sustain in weight and body.
Decide your 10 decisions ahead of time and begin to incorporate them every day because you like your reasons for them and the outcomes they create for you. And watch as you begin to create a life by your design from how you eat and drink through to other areas of your life.
www.sallywebstercoaching.com
@sallywebstercoaching
I haven't specifically spoken about buffering for a little while and it's something that I thought would be helpful as we move into busy social calendars and approaching Christmas, when no matter which way you spin it, there can be stress and high emotion! This episode explains what buffering is, what it means about your relationship with your emotions and self, eating and drinking, what it creates for you, and encourages you to consider what might be possible if you stopped buffering uncomfortable emotions with food and alcohol.
Journal Prompts:
In what ways do you buffer?
What problems does your buffering think it’s fixing?
What emotions are you feeling when you tend to buffer?
Why don’t you like feeling those emotions? What do you make them mean?
What might be the reason to feel those emotions in their fullness?
What thoughts and beliefs are creating those emotions within you?
Are they true? What are the facts of the situations that drive your buffering? What else could be true in those moments – like what other thoughts could you believe deliberately in order to create a less uncomfortable emotion and therefore less urge to buffer?
What does buffering stop you from doing?
What does it help you to do?
In what ways could you improve your capacity to manage negative uncomfortable emotions and what would be your reasons for doing that?
What results would you create if you buffered less? What would change?
How would those results serve you? Do you want them? Why or why not?
sallywebstercoaching.com
Have you ever considered how disciplined you are? Today, I dive into why it's so important to take on discipline as part of your identity. Not only will it create weight loss and permanent habit change, it will mean you get so much more done in other areas of your life. I encourage you to listen to this episode to see how the power of this piece of the puzzle cannot be underestimated.
www.sallywebstercoaching.com
Today I cover a few topics that have come up lately in sessions and I want you to benefit from the learnings. We cover increased hunger around your period and what to do about fasting, how the scales can be detrimental to weight loss and what to explore with weighing yourself, how trying to be "perfect" with food/ alcohol takes you further from the goals you've set, and what a micro quit is and why they matter for permanent weight loss and habit change!
Really enjoyed this one. If you want to find out more about coaching with me, please visit: sallywebstercoaching.com
Do you ever feel like you just can't be bothered with trying to lose weight or changing your eating and drinking habits? This episode explains why that's very normal and gives you three practical ways to deal with it so that you keep moving forwards.
This is about recognising how you feel and taking back your power so that you continue towards the outcomes you want with weight, body, and sense of self.
https://www.sallywebstercoaching.com/
Part 2 of this Back To Basics series is no less important and includes some more essential things you'll need to apply in order to lose weight permanently, enjoyably and sustainably. This is how you can get off the diet hamster wheel for good, enjoy food freedom, and create so much confidence in yourself.
From thought work to self-concept and the importance of including exception eats, these are must-haves for your permanent weight loss tool kit.
For more on 1-2-1 coaching, please visit sallywebstercoaching.com
To join my November 28 day Guided Reset Programme , please email me sally@sallywebstercoaching.com
This week, I'm bringing it back to the basics with 5 things you need to do to kickstart true habit change with how you eat and drink and think about food and alcohol.
It's so easy to forget how simple it can be and that's when we start to think it's not working, look for new diets, or believe our goals just aren't worth it anymore.
This simple way of doing things doesn't mean it won't be hard sometimes. But it's about trying every day to apply these tools the best you can. It's not about being perfect. It's about choosing to commit to them and coming back to them when you've gone off-track so that they become automatic over time.
It takes time, willingness, awareness, commitment, practise -- and that's OK! It took you years to build these habits, of course it will take longer than a few weeks to change and evolve them to new habits that serve you for the longterm.
Let's bring things back to basics and get to work with applying things that really move the needle with true behavioural change and creating peace and freedom with food, alcohol, and body.
Work with me:
https://www.sallywebstercoaching.com/
I don't know what it is about planning what to eat and drink for the day ahead but people often don't like the idea of doing it and/or underestimate how powerful it is! In this episode, I explain why it's so helpful and encourage you to try it out. I'm not talking about logging things in My Fitness Pal. There's an even simpler way of doing things which feels far less 'diety'.
Planning is free, simple, and incredibly effective for permanent weight loss and creating peace and freedom around food and alcohol. If you apply just one of the tools I've shared with you, make it this one.
https://www.sallywebstercoaching.com/
Don't underestimate this! Whether you're visiting somewhere quiet and remote or social and busy this summer, I encourage you to take some time during your holidays to consider what goals you could set for the remainder of 2023. I explain why it's so important to set goals (from "big" to "small") and give you prompts to get started. Even just ten minutes of your time will open things up and get you thinking about what's possible for you.
www.sallywebstercoaching.com
Do you find yourself having "good" weeks followed by "bad" weekends?
Are your well-meaning intentions going out the weekend before it even hits 6pm on Friday?
Does Monday negative self-talk and diet planning feel like you're in the Truman Show?!
This episode gives you three ways to start changing what's happening for you at weekends so that you continue to move forwards in creating the results you want with food, alcohol, body.
It's absolutely possible to change what's happening for you.
It's time to take back your power so that you have weekends you enjoy and like the result of!
www.sallywebstercoaching.com
This episode talks about what we believe about food, alcohol, eating, drinking, weight and body. I encourage you to look inward at your own beliefs to see if any might be holding you back from creating the results you want -- like the belief I had around being a foodie!
It's about seeing that certain beliefs (that will feel like very true facts or could even be judged as "good, positive" beliefs) can lead to unwanted desire for food and alcohol, which will cause unwanted actions like overeating and overdrinking.
If you want to change your habits with food and alcohol in order to lose weight, you have to start here. Seriously!
Without understanding and addressing these beliefs and how they are impacting how you feel, meaningful change cannot happen and I don't want you to waste any more of your time doing things that won't work!
www.sallywebstercoaching.com
Do you ever come back from holiday feeling foggy, bloated, and like you need a detox?! If so, this episode is for you. I give you five ways to approach your holiday(s) so that you create the outcomes you want and have a trip that aligns with your values. Whatever you decide to do will feel SO MUCH BETTER when you've been intentional about it. Such an important one that can be applied to many situations, including daily life!
www.sallywebstercoaching.com
You need to know this before you try anything else to lose the weight you want to lose! It's my hope that in understanding why most diets are fundamentally flawed from the start, you'll be more open to getting off the diet hamster wheel for good and trying out some of the tools I share with you on the podcast, in my free guide and in my 1-2-1 coaching programme.
There IS a better way of doing things that actually works and leaves you feeling energised and confident in your body and optimistic about your future.
www.sallywebstercoaching.com
Do you know why you stop taking action towards your goals or stop yourself before you've even tried? Fear of failure can be an overwhelming belief and emotion that keeps us from moving forwards and achieving what we deeply desire in your lives - from weight and body, through to work and relationships.
In this episode, I talk about how to reframe failure as well as how to embrace it (and the negative emotion it brings). This is a completely paramount shift that you have to make if you want to be successful in achieving something you haven't done before -- like long term weight loss results and feeling peace and freedom around food and alcohol.
www.sallywebstercoaching.com
Get my free guide - How To Manage Urges & Reduce Cravings here: https://www.sallywebstercoaching.com/free-resources
This episode gives you 2 new tools that I've been trying out with myself and clients and we've all been loving! They focus more on HOW you eat and can completely change the game when it comes to finding a relationship with food and body which we can trust and feel confident about.
https://www.sallywebstercoaching.com/
This is the missing piece to permanent weight loss. In this episode, I explain what the thought model is and how you can use it to start achieving what you want with your body. We tend to think we need more information on diets and food in order to create weight loss. Though what it really comes down to is this simple but profound step: what you think about your weight/ body/ goals and how to use your mind to support you in taking the action you need to be taking.
www.sallywebstercoaching.com
Have you ever considered this? Holidays and Summer (aka "rose time") are a great opportunity to explore what you believe about alcohol and whether it serves you and what you want. I explain how to connect your belief system with your emotions so that you take action that aligns with the outcomes that you uniquely desire. There's no one-size-fits-all approach to alcohol. I invite you to poke holes in what you might have picked up over time and start getting really intentional about what you want in your future.
www.sallywebstercoaching.com
Have you ever come back from holiday feeling like you need a holiday?! I have! With half term and summer holidays approaching, I wanted to record this podcast to help you get what you want from them. Apply this to ANY holiday you have, whether you have children or not.
I talk about using your future self as your best guide and making decisions ahead of time so that you're the active creator of your life and experience, rather than the passive bystander.
We cover how you want to feel at the end of half term, what you would need to be thinking about it in order to feel that, and what action you would need to take during it which would make you believe that thought. And I ask you to consider what your holiday values are which will help you ensure that your plans line up with what feels right to you.
This is the way to feel so much better and act more consciously and consistently towards what YOU want.
www.sallywebstercoaching.com
When we think food is more powerful than us, we feel powerless. We consume it in a way that doesn't feel good and we layer on guilt because we know we "shouldn't" be having it if we want to lose weight.
From that guilt, we end up eating more than we'd like and then we restrict ourselves. The cycle continues.
We think a new diet will finally fix it.
But the solution isn't in the diet. It never is.
The solution is in looking inward to your thoughts and beliefs about the food (or alcohol) and how you process your emotions (positive and negative).
In this episode, I explain how it's possible to still enjoy the food you love and feel in control around it, you just have to dial down the power you're giving it. I cover how you can start to shift the dialogue so that you're back in your power and enjoying food in a way that serves you.
https://www.sallywebstercoaching.com/
Are you in a rush to lose half a stone before your summer holiday? Would that make everything better?! I notice this sort of thinking often - particularly at this time of year - and I explain why it stops you from creating that feeling of confidence you want to experience on your holiday (and in yourself in the longterm).
I give you ways to think about timelines and weight loss, and where to place your focus to create longterm, sustainable results that you'll have forever. The sooner you can shift your approach, the quicker you will create the results you want.
Permanent weight loss and finding your natural weight is about understanding your habits and changing the mindset that's keeping you feeling stuck where you are so that you can create new, sustainable habits that serve you.
If you want to feel more confident on your summer holidays, this is where it begins.
www.sallywebstercoaching.com
Do you snack often or overeat at mealtimes? Does your hunger feel like it's more powerful than you? Does it feel erratic and inconsistent? This is a simple one and such an important piece of the puzzle. Managing hunger is key to reducing overeating. In this episode, I cover WHAT you're eating and WHEN you're eating with WHY you're eating to give you a new way to reduce over-hunger. We look at physical and emotional hunger so that you can consistently eat in a way that feels supportive and nourishing, and honours your body's natural cues and ability to function without constant feeding.
www.sallywebstercoaching.com
Do you feel like you keep experiencing the same problems with your eating, drinking, weight and body? When it comes to fat loss, it's common for us to place all of our focus on WHAT we're consuming and doing, and giving ourselves a hard time when things don't go to plan. But this holds us back and slows down our results.
This episode explains that it's actually what's going on in our minds - what we're thinking and how we're judging our experience - that creates these results we don't want. I give you ways to navigate through it so that you can finally get what you want. Peace, freedom, control and confidence with food, alcohol, your body.
If it feels like groundhog day and you want to kickstart some change, this is the episode for you!
www.sallywebstercoaching.com
Do you have perfectionist tendencies? Do you veer towards perfectionist behaviours in the hope it will get you want you want? You'll know if you do this with how you eat if you have all-or-nothing diet thinking, labelling food as "good" or "bad", and thinking you have to eat perfectly to achieve the results you want.
This episode explains how in trying to be perfect with our diet, weight and body, we stop ourselves from achieving the goals we've set. We stop ourselves from learning from our mistakes, from trusting our journey, and from being compassionate and kind to ourselves.
When we're trying to use external circumstances like what we weigh and how we eat to signify our value, we hold ourselves back in so many ways. I explain how to stop acting "perfectly" in the hope of validation from others and your sense of worthiness, and how to start acting from your power and towards your greatness. This is the way.
https://www.sallywebstercoaching.com/
Do you link your worthiness with the number on the scales? This is an easy one to think doesn't affect you but it's what most of us do and it takes us further from what we desire.
When we think the number on the scales makes us any more worthy than we already are, we use an external circumstance (that is subject to daily changing variables) as a measure of our value on this earth.
And if we weigh ourselves and we don't like the number we see, we feel rubbish thinking we're not good enough in some way.
But we are all already 100% worthy, valuable, and good enough, regardless of our weight!
I dive into this today and explain how through believing in your inherent worthiness, you will finally be able to create a weight and relationship with food that's perfect, natural and right for you.
This is the way to empower yourself and free your mind of the negative diet chatter, confusion and overwhelm.
I give you ways to set a weight goal and build habits that serve you so that you can live in better health and in alignment with your unique body and soul.
www.sallywebstercoaching.com
A listener requested this topic after a tricky half term that left her feeling demotivated and unconfident.
When we're in a situation that we haven't anticipated as potentially challenging and we feel caught out by it, it's very easy to start responding with our old behavioural patterns with food and alcohol.
We give ourselves a hard time, throw the baby out with the bathwater, and wait until we feel ready to "start again". But you aren't starting again and you haven't lost control!
And if you feel like you have, you can bring it back at ANY TIME!
This is all part of your journey to create lasting behavioural change.
It takes time, mistakes and learning. The sooner you can stop judging whatever that looks like for you, the sooner you will reach your destination.
It's an opportunity to create the lasting change you want.
This episode gives you a four step process to interrupt a perceived downward spiral and get things back to where you like them to be.
You just have to get out of olds beliefs that leave you judging yourself and feeling guilty when things don't go perfectly, and believe that CHANGE IS POSSIBLE.
www.sallywebstercoaching.com
Do you know what your self-concept is? This episode is about understanding your current self-concept around your weight and body, movement and exercise; whether it's helping or hindering you; and considering what you want your new self-concept to be to create the results you deeply want to experience.
What has defined you up to this point does not need to define you tomorrow. This is key to creating any new results!
To find out more: https://www.sallywebstercoaching.com/
Do you want to improve your relationships? Do you think they could be better? This week, I dive into ways to do it so that you can start to take back your power and nurture your relationships in the way you want.
It's about taking full responsibility for your emotional experience and it can totally change the quality of your relationships.
https://www.sallywebstercoaching.com/
Weight loss (in the way I teach it) can be an amazing vehicle to get to know yourself better and understand who you are, what you want, and how you can go about creating it. In this 3 part series, I'm diving into connecting with your soul. And how in beginning to hear and trust your inner voice, your entire life will expand.
I really encourage you to listen to this one, even if you're on the fence about getting to know your soul! This is how you will live the life you truly want and how you will move through the world in a way that feels right to you.
www.sallywebstercoaching.com
This episode is about how to stop thinking about weight loss as a food plan or diet prescription that you must follow, and instead about building sustainable habits that you'll keep doing in the longterm for permanent results. Once I started seeing things in this way, everything changed. I kept showing up for the results I desired by simply building habits over time, and treating them like any other skill I had developed - with commitment, patience and the willingness to learn and carry on.
https://www.sallywebstercoaching.com/
So many of us can take breaks from alcohol (or sugar) and slip back into our old way of doing things pretty quickly. In my opinion, it's a wasted opportunity. In this episode, I share how to reflect on your Dry January (or any break you took from alcohol) and get intentional about how to take things forward.
You'll make decisions about the relationship you want to have with alcohol in the longterm (and even just the next month) and feel confident in your approach. Even if you didn't do Dry January but want to evolve your relationship with alcohol, this will be helpful.
Fast forward to minute 3 to skip my dog drama!
https://www.sallywebstercoaching.com/
In this episode, I talk about your witching hour - that time of the day or week where you consistently eat when you're not hungry or you've already had enough to eat, normally as a coping mechanism to feel better.
I give you a self-coaching process where you'll learn what's typically going on in your witching hour and what you can do to start changing your behaviour so that eventually it becomes just a period of time, rather than something that inevitably means you eat or drink something that isn't in line with what you want!
https://www.sallywebstercoaching.com/
January can be a particularly noisy month for diet thinking which can move us further from the action we want to be taking in the longterm. Quick fixes and no true habit change.
In this episode, I talk about how to cut out the noise whilst still working towards eating and drinking in a way that feels good and is aligned with what you want.
It's all about building trust with yourself.
I give you three tips to start fostering the trust with your body and mind so that you don't have to rely on diets or smart devices to tell you what to do!
www.sallywebstercoaching.com
In this episode, I share how Dry January can limit us and explain how to take a break from alcohol that serves you in the longterm (and when you get to the part about making a drinks plan, I reference the electrolyte drink Phizz -- not champagne!).
I give you tools to understand how your habits around alcohol work, how to process your desire for alcohol (so that you lower it over time), and how to genuinely change those habits so that you're in a totally different position when the 30 days is over and you're not just using willpower to "get through it".
It's totally possible to create a relationship with alcohol which you love and where you're in control.
To find out more about coaching with me, visit my website:
www.sallywebstercoaching.com
In this episode I give you three of my favourite tools to focus on this January in order to feel better and kickstart some weight loss (if that's your goal). They're simple and easy, and they can make a massive difference!
I explain how when you combine these tools with thought work, like we do in The Reset protocol, you'll be able to permanently change the habits that no longer serve you, love how you eat and drink in the longterm, and weigh what you want to weigh as a result.
For more info on the Reset, click here: https://www.sallywebstercoaching.com/reset
In this bonus episode, I introduce your 28 day Reset programme which is launching January 1st.
Reduce your hunger. Rewire your desire. Reignite your weight loss.
You'll be able to find out all the information online from Jan 1st but here's a quick overview until then. I can't wait to share it with you!
www.sallywebstercoaching.com
Goal weights and the scales can be tricky for some people. And after years of Weight Watchers, I was one of them! In this episode, I talk about how setting a goal weight can help you to stretch your belief of what's possible. And in weighing yourself regularly and doing the work to make the scales neutral, you can empower yourself way beyond the number on the scales. These shifts will impact how you move through the world -- the goals you set for yourself, the trust you have to achieve them, and the worthiness that you feel on a daily basis.
To subscribe to December's Sunday Serving, please follow this link: https://www.sallywebstercoaching.com/subscribe
In this episode, I talk about urge management and how to gain control over your urges (and your over-desire) so that you feel calm and at peace around food & alcohol. This is how following your plan becomes easy and you'll feel at ease around things, moving through your day in the exact way that you want, and creating the weight loss (or maintenance & the relationship with food and alcohol) that you truly desire.
To download my free kickstart guide, 6 Tips to Kickstart Your Weight Loss Now, follow this link: https://www.sallywebstercoaching.com/free-stuff
Sometimes it's not the food or alcohol during the holidays that's the problem, but the people! In this episode, I give you strategies to approach your relationships with your friends and family a little bit differently so that you can have a holiday experience where you feel empowered and in control (and are less likely to reach for the food and alcohol as the solve).
Questions to ask yourself in the moment:
- Why is this a problem?
- What am I making this mean about me?
- Why am I choosing to think that?
- What else can I make this mean?
- Am I willing to change what I'm believing about this?
For more info, go to https://www.sallywebstercoaching.com/
December doesn't have to mean weight gain or feeling gross at the end of it all. In this episode, I give you my three top tips for navigating the holiday season so that you go into January feeling exactly how you'd like to feel. It will save you angst and judgement on the other side of it all, and help you show up in a way that serves you and the outcomes you want from the holiday season, whilst still enjoying the food and drinks that you love.
If you want my free kickstart guide which I mention in this episode, just click here: https://www.sallywebstercoaching.com/free-stuff
This is a powerful one! We tend to label food and alcohol as good or bad, healthy or unhealthy, and it often just perpetuates our diet mentality -- being on and off the diet wagon -- and takes us further from the outcomes we want. It also attaches our morality (how good/ bad we are as people) to the food and alcohol itself. In this episode, I talk about how to change that so that you can still enjoy the food you truly love and get the results you want.
www.sallywebstercoaching.com
In this episode, I talk about how it's only in accepting that our weight loss journey will be imperfect, that we can create real change and lasting results. And that in our imperfect action -- and in viewing it as opportunity -- we will find the fastest way to what we want.
This is how we start to change our habits at the source. And open up our lives to so much more possibility.
To subscribe to November's Sunday Serving newsletter click: www.sallywebstercoaching.com/subscribe
When we're changing how we eat and drink, we often let the perceived judgement of others stop us from following through with what we had planned. We prioritise what someone else thinks over what we truly want for ourselves and it means we don't reach our weight loss goals.
In this episode, I talk about how to navigate that judgement, and how to reframe what others might think in a way that serves you, and the situation you're in, so that you can reach your goals and open up your life to even more possibility.
To download my free guide, 6 tips to kickstart your weight loss, click here: https://www.sallywebstercoaching.com/free-stuff
This week on the podcast, I'm talking about eating out.
I used to delay starting any weight loss attempts until the "perfect time" -- no weddings, parties, birthdays, or dinners out. A corresponding spreadsheet and diet plan to match.
And really, what I was doing was trying to manipulate the reality of my life so that I could lose weight in a vacuum. When we do that, we tend to rely on willpower to lose weight and then we put it back on the second our lives return back to normal.
Sound familiar?!
We haven't changed the habits, we've just temporarily changed the environment.
In this episode, I talk about how now is the perfect time to start any weight loss or alcohol reframing work. The more events you have, the merrier!
It's all an opportunity.
I explain how it's not the circumstances that are the problem, but how you think about them that will ultimately create your results.
If you can change how you think about things -- like eating out -- you can change your experience to be something that uniquely serves you and gets you the results you want.
And if that's to lose weight without becoming a hermit, let's go! Click below to find out about working with me.www.sallywebstercoaching.com
Many of us have been conditioned to eat food when we're not hungry and eat until we feel overly full. In doing that, we've disconnected from our physical hunger cues and as a result, we might be eating more food that we need for nourishment. In this episode, I give you the amazing tool of the Hunger Scale to start building awareness with how you eat, why you eat, how much you're eating, so that you can decide to start bringing things back to the levels that feel uniquely right for you.
Download my free weight loss kickstart guide here:
https://www.sallywebstercoaching.com/free-stuff
In this episode, I break down why I love intermittent fasting and how it's helped me to get the weight loss and weight maintenance results I wanted. After quite a few attempts that never took hold, once I was able to pair fasting with thought work and coaching, it really came into its own.
I give you steps to get started with fasting and questions to ask yourself as you progress with it so that you can decide if it's right for you.
There's no right way, only the way you make right. Have a listen to see if fasting is something that could work for you and let me know how you get on.
There's more info in my free weight loss kickstart guide which you can download here: https://www.sallywebstercoaching.com/free-stuff
This episode is an informal part 2 to last week's episode. And next week will be part 3 about intermittent fasting.
In this episode, I cover how sometimes it is the food that will be preventing your weight loss efforts because of how it (positively or negatively) impacts your insulin response. Learn how looking at what you're eating, how you're eating it, and understanding your unique response to carbohydrates (& sugar), will help you to regulate your insulin response, and put you back into fat burning mode.
This is something to consider if you feel like:
- weight loss is harder than it should be, despite your best efforts.
- like your body just isn't listening to you and what worked previously doesn't anymore.
- you have really strong desire for sugar that feels overpowering & leads to over-eating.
My curious cues for you are:
- Do you suspect there is something awry with your insulin response? Why or why not?
- Does eating in a specific order appeal to you?
- Would a sugar reset be something that could be of service to you? Do you want to do one? Why or why not? And if so, what would you be hoping to achieve and what you need to be believe about yourself to commit to one?
I also include a recipe for mushroom soup which I pack out with fat, fibre and protein to make it a really well-rounded, delicious bowl of soup!
If you want more tips from me, download my free weight loss kickstart guide: https://www.sallywebstercoaching.com/free-stuff
This week I talk about how when it comes to losing weight, we often give food more power than is helpful. And the opportunity is looking at how you're thinking about food to create the results you want.
We discuss how in planning ahead of time and including food that you really like and enjoy, you will rewire your desire and the importance you place on food so that you get to a place that feels easy, relaxed and natural to you. And creates the weight loss that you want without diet mentality.
I also go through a fabulous Diana Henry roast chicken with orzo recipe. That you can find here: https://www.waitrose.com/ecom/recipe/greek-chicken-with-orzo
My curious cues for you this week are:
- Are you willing to plan what you eat and drink ahead of time?
- Are you willing to follow that plan and journal what you eat?
- Is it possible that including exception eats could mean you finally lose the weight you want to lose?
- Are you willing to do that, even if it took longer, because it meant your results were permanent?
- What else could you make decisions ahead of time about?
For more info:
Download my free guide - 6 tips to kickstart your weight loss: https://www.sallywebstercoaching.com/free-stuff
Interested in working with me? Find out more: https://www.sallywebstercoaching.com/work-with-me
In this first episode of the Sally Serves It Up podcast, we start the first in a series of episodes that cover the weight loss tools that you can implement to finally lose the weight you want, in a way that's permanent and sustainable. That's freeing and full of self-love. We cover:
- what the Sally Serves It Up podcast will be about.
- a bit about my background, why I came to coaching and became a life coach.
- why life coaching is different to other approaches for weight loss.
- ratatouille as the perfect autumnal thing that goes with just about everything.
- the concept of constraint and how it can help you to lose weight, and also strengthen your self-belief, trust and confidence to positively impact other areas of your life.
My curious cues for you this week are:
- Do you want to think about constraint differently so that it can be one of the tools that you use to help you lose weight? Why or why not?
- Is it possible that constraining food choices and getting clear on this could help lower the importance you associate with food and in doing so, lower your over-desire for food? Why might this be a good thing for you?
- What might stop you from believing in the idea that constraint could actually create space and possibility for you?