After 18 years of coaching women to lose weight, build strength and create healthier habits, there are certain lessons I find myself coming back to again and again.In this 300th episode of the podcast, I'm sharing 30 of the biggest ones.We talk about everything from food freedom, confidence and motivation to strength training, consistency, weight loss and building habits that last.Whether you're just starting your journey or you've been trying to lose weight for years, I hope these lessons help you step back, see the bigger picture and take away a few practical ideas that make looking after your health feel a little simpler.Thank you so much for listening and for being part of the first 300 episodes. I really appreciate your support.If you'd like help putting these lessons into practice, you'll find more information about coaching here:Online Coaching with HayleyIf you need any help, have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
Jul 18
48 min
If you've ever found yourself saying...💭 "I know what I should be doing..."💭 "I'll start again on Monday."💭 "Why can't I just stick to it?"...this episode is for you.After recently being featured in Nutracheck magazine, I had several women get in touch to say they felt like the article was describing them. That inspired this episode.I'm sharing the biggest patterns I see after years of coaching women in midlife, why so many intelligent, capable women still feel stuck with weight loss, and why the answer usually isn't another diet or more willpower.Interested in getting stronger but not sure where to start? My Get Strong programmes provide structured strength training plans for home or gym, with video demonstrations and progressive workouts designed to help you build strength, confidence and consistency.Find out more here:GET STRONGIf you would love support with your nutrition, strength training and weight loss goals, here's the link to find out more and apply for coaching:Online Coaching with HayleyIf you need any help, have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
Jun 28
26 min
When Sophie started coaching, she wanted to lose weight, feel more confident and stop feeling like food was such a constant battle in her head.Over the last year, she's lost over 2 stone, dropped dress sizes and become much stronger and more active. But the biggest changes have happened away from the scales.In this episode, Sophie shares how she went from emotional eating, comfort eating and feeling like food was a constant battle to feeling calmer, more confident and more in control of her choices.We talk about:• Emotional eating and comfort eating• Managing food around migraines• Learning to stop when satisfied• Letting go of guilt around food• Improving self-talk and confidence• Building habits that fit real life• Learning to trust herself around food• Why lasting progress often takes longer than we would likeOne of the things I love most about Sophie's story is that she didn't spend the year chasing quick fixes. Instead, she focused on building habits she could stick to, learning from setbacks and making changes that would last.A huge thank you to Sophie for coming on the podcast, and I hope you enjoy our conversation.If you would love support to make these kind of changes, here's the link to find out more and apply for coaching:Online Coaching with HayleyIf you need any help, have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
Jun 20
54 min
Most women trying to lose weight are focusing on calories and protein.Both matter.But there's another nutrient that often gets overlooked despite the fact it can help with:• Hunger and fullness• Cravings• More stable energy levels• Gut health• Cholesterol• Heart health• Long-term weight managementFibre.In this week's podcast, I'm breaking down:What fibre actually isWhy most people aren't getting enoughHow it can make weight loss easierThe link between fibre, cholesterol and heart healthHow fibre supports your gut bacteriaWhy it may help you avoid energy crashes between mealsSimple ways to get more fibre into your dayIf you're often hungry between meals, struggling with cravings, finding your energy dips throughout the day, or want to improve your diet without making it more restrictive, this episode is well worth a listen.Here's the link to the instagram post mentioned:How to Get More Fibre - Infographicsf you would love support with your nutrition, strength training and weight loss goals, here's the link to find out more and apply for coaching:Online Coaching with HayleyIf you need any help, have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
Jun 13
28 min
In this episode, I cut through some of the noise around strength training for women, and explain what actually matters.We talk about muscle, metabolism, fat loss, bone density, healthy ageing, lifting heavy, and how to know if you're doing enough.If strength training has started to feel more confusing than it should, this episode is for you.Interested in getting stronger but not sure where to start? My Get Strong programmes provide structured strength training plans for home or gym, with video demonstrations and progressive workouts designed to help you build strength, confidence and consistency.Find out more here:GET STRONGIf you would love support with your nutrition, strength training and weight loss goals, here's the link to find out more and apply for coaching:Online Coaching with HayleyIf you need any help, have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
Jun 7
48 min
This week I'm answering a collection of client questions that I thought would be useful for lots of people.We cover:• Bloating - why it can seem to appear out of nowhere and what might be contributing to it• Fascia reset - what it is and whether it's worth paying attention to• Squat technique - should your knees go beyond your toes and why do some people feel like they're going to fall backwards?• Body shape changes around the waist and hips - and how to handle that mentally whilst you're working towards change• Portion sizes - including whether vegetarian meals need to be larger to provide enough protein and nutrientsAs always, I've tried to separate what we know from the research, what social media sometimes gets wrong, and the practical things that can actually help.If you would love support with your nutrition, strength training and weight loss goals, here's the link to find out more and apply for coaching:Online Coaching with HayleyIf you need any help, have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
Jun 1
47 min
In this episode, I’m chatting to coaching client Sophie.We talk about emotional eating, hormones, self-talk, consistency, dealing with social situations while trying to lose weight, and learning how to keep going when things aren’t perfect.It’s a really honest conversation about the mental side of trying to lose weight and build healthier habits long term — especially when you tend to swing between “all on” and “all off”.A big thank you to Sophie for coming on the podcast. I hope you enjoy the episode.If you would love support to make these kind of changes, here's the link to find out more and apply for coaching:Online Coaching with HayleyIf you need any help, have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
May 23
55 min
This week’s podcast episode is about something I see and hear from so many women:“I don’t just want to lose weight… I want to feel like myself again.”Because often it’s about so much more than the scales.It’s about:feeling uncomfortable in your bodyhiding in clothesdreading photos or social eventsfeeling frustrated with yourselffeeling disconnected from exercise or healthy habitsfeeling like your body has become something you’re constantly battling againstIn this episode I talk about:why so many women feel “at war” with their bodythe emotional side of weight gain, injuries and losing confidencewhy shame and self-criticism rarely create lasting changethe difference between trying to punish yourself into change vs learning how to look after yourself betterwhy sustainable progress is about more than just weight lossI also mention a new blog post about one of my clients who lost over 2 stone and completely changed her relationship with food, herself and the way she spoke to herself throughout the process.You can find it here:2 Stone Down and Wearing Clothes She LovesHere's the link to find out more and apply for coaching:Online Coaching with HayleyIf you need any help, have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
May 17
13 min
This episode is for you if you’ve been feeling a bit off track lately.Maybe life has felt busy, stressful, emotional or chaotic.Maybe your routine has drifted.Maybe you’ve been struggling with motivation, overeating more, or finding yourself constantly saying “I’ll start again Monday”.In this episode I talk about:why consistency gets harder when life feels full onhow routine reduces mental loadwhy being hard on yourself usually makes things worsehow to stop spiralling after a difficult weekthe importance of noticing the good things you ARE doinghow to rebuild momentum without trying to be perfectwhat sustainable weight loss actually looks like in real lifeI also share why the women who make long-term progress are usually not the women who never struggle… they’re the women who learn how to get back to themselves faster.I hope this one helps if things have felt hard recently.If you want support with this - whether that’s building consistency, improving your habits, or getting out of that stop-start cycle - you can find more about coaching here:Online Weight Loss CoachingAnd if you have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
May 8
15 min
You know that feeling where you are trying…You’ve made changes.You’re putting in effort.But the results just aren’t matching what you think they should be.This episode is about that frustrating middle ground - where you’re not doing nothing, but things still aren’t quite working.I talk about:Why this “no man’s land” is so commonThe small gaps that often hold people backWhy it can feel so draining (and why motivation drops)The difference between effort and effective effortHow a small increase in consistency can change everythingWhy patience matters more than you thinkAnd how to focus on one thing to start moving forward againThis isn’t about starting over or doing anything extreme.It’s about tightening things up slightly, building trust with yourself, and giving your efforts enough consistency to actually work.If you’ve ever thought:“I’m trying… so why isn’t this working?”This one’s for you.If you want support with this - whether that’s building consistency, improving your habits, or getting out of that stop-start cycle - you can find more about coaching here:Online Weight Loss CoachingAnd if you have any questions or want to get in touch, email [email protected] come find me on social media:facebook.com/hayleyplummerpt/instagram.com/hayleyplummerpt/
May 3
21 min
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