I started online coaching with Hayley in January 2019. I was really keen to get fit, get stronger and lose weight, but I also wanted it to be sustainable. ⁣

I’d always done some exercise but Hayley really encouraged the weights, I got a set of dumbells & started off, very quickly I loved the home workouts. It’s made a huge difference to my fitness, strength, and tone.⁣

I’m a busy mum, but I set my alarm (in case the children aren’t up!) for 6 and get a home session in before the day kicks off, it sets me up for the day & has become a routine.⁣

Hayley’s advice and support is fabulous. I don’t think I’m dieting or depriving myself of anything. ⁣
Being able to make good nutrition and exercise choices has really changed my thinking and keeping the consistency going. ⁣

I am really enjoying the journey and feeling as fit as I am. Seeing these photos a year apart is really motivating too.⁣

I’d like to say a huge thank you to Hayley, it’s made such an incredible difference & I’m building long-term healthy habits.


In January 2019 I felt that my weight made me like a disabled person. I was so limited physically, had back pain, and didn’t like myself. I followed Hayley but put off getting help from her because I couldn’t cope with having a photo taken! ⁣

By March I made the decision that I didn’t want to limit my life & be in pain any longer. I signed up for online coaching with Hayley. I could just about walk 3000 steps, but Hayley said 10,000 would be good so that’s what I did! ⁣
Having yo-yo dieted all my life Hayley’s way took some getting used too, now it’s my way of life. I plan my week, specially any difficult days. I eat delicious colourful meals, enjoy things I used to think of as “bad” occasionally with no guilt. Not complicated but with support it really helps. I needed to be accountable, but I also love the encouragement and advice whenever I need it.⁣

I still have lots to lose but I love this journey, it’s changed my life. I walk early every morning & love it. I can exercise, I’m full of energy, enjoy life to the full, no back pain! I have confidence & joy in life. So many adventures to be had in 2020.


“50lbs down, 50 to go… but feeling amazing! Who knew that just planning your food in advance could make such a difference – such a simple thing to do and I can honestly say it is the route to my success so far. ⁣⁣
I am back to loving the gym, shopping in ‘normal’ shops & even starting to like what I see in the mirror. Can’t wait to see what the next few months brings. Thanks Hayley.”⁣⁣


Before starting online coaching, I was struggling with pretty much constant binge eating. Hungry and tired after work, I’d got myself into a habit of eating a big bar of chocolate on the bus on the way home from work after being ‘good’ until that point in the day. Then, disappointed, I’d cheer myself up with anything else I fancied, thinking I’d start tomorrow/next week/after my holiday.  The thought of having to deny myself the things I craved and the three stone I wanted to lose was too much. 

From the start of the plan, some of the food and focus of what I was eating and doing was different, so it gave me something else to think about other than craving unhealthy foods. I could think about colours on the plate, new recipes and different flavours of protein products that I’d never tried before, as well as all the positive actions I was taking to make myself fit and healthy.
All I had been focusing on before that had been the foods that I couldn’t eat, and feeling a failure when I couldn’t maintain it. I found out from Hayley that I’d been doing so many things the hard way.. 20 years of the same light, not very nutritious breakfast that left me hungry mid-morning and not exercising effectively as the gym to name just two. 
The biggest difference is that the time to get back on track has got shorter. It’s not possible to eat ‘perfect’ healthy meals and snacks and work out every day, but you don’t have to. All of the points that Hayley teaches you, together, make up a healthy lifestyle. If you slide on one thing, make it up on another, and keep going.
But it took me time to learn, and I couldn’t have done it without the support and reminders and solutions. There are so many things you do that affect your health, weight and wellbeing. They aren’t the same for everyone. Juggling is easy when it doesn’t matter that you fumble and drop things sometimes. My energy and strength are so much better. ‘Off plan’ can stop at the next choice you make, and you never ‘ruin’ it. 
My mindset has finally shifted away from the ‘I’ve ruined it now’ and ‘I’ll start again on Monday’. I walk on my lunch breaks, I think about nutrition and how long something will fill me up for. I think of all the ‘wins’ I can chalk up in a day. I love getting up ridiculously early once a week to have long walks and proper gossips with my sister without losing too much of the day. I also love the same thing alone with an audiobook! The entire experience with Hayley is twice as good as my mental and emotional well-being has benefited so much too.” 

“Hayley has completely changed my life – not only am I the size I was 12 years ago, my entire outlook on food and exercise has dramatically changed. I now see food as fuel and the occasional treat, and look to exercise with open arms!
Hayley has given me the invaluable tools to lead a happy and healthy life, where I am no longer out of breath running after my 2 year old in the park and can give my husband competition with my 50 kilo deadlift achievement 😉
I cannot thank Hayley and The Performance Project enough for their amazing support – for anyone who wants to make a change to their body and outlook on food and life, don’t even hesitate contacting them. Now I just need a tan to compliment my new body!”

Doing CFL with Hayley has been completely life changing and is without a doubt the best thing I have ever done for myself. I have lost four stone and am at my initial target size 14 from a size 20 and still happily on the plan.

The most important thing for me, and what makes me most proud is that I have given my daughters the best chance of having a more healthy relationship with food than I have had.

I was so desperate to think that they would pick up my eating habits and miss out on loving themselves and doing and trying everything life offers them. There is no stronger incentive than that.

Food now has its correct place in my life. I understand nutrition, how to balance what I eat and how much I do and when I have a treat it tastes better than ever because there’s no shame and no guilt, just well deserved, delicious pleasure without the fear that I won’t be able to stop.

I WANT to eat well, to feel good and be healthy. I don’t want the way I eat to affect my health or the enjoyment (or length!!) of my life any more.

I am proud of myself and who I am now – I can wear the sorts of clothes I like, not just what covers me up.

I will try things and do things with my daughters I would have been too self-conscious to do last year.

I stand in for a photo and actually smile and don’t dread seeing what I look like.

No matter how much you’ve struggled, if you want to make a change and commit to it – you can do it, trust me.


Since joining Hayley’s Change For Life Programme, I’ve not only lost nearly two stone, I now truly value myself and now know I’m worth it! I’ve taken up running again, regularly attend Claire Park Run, walk a lot more, eat a lot better as I’m wiser on the nutritional value of food, am more confident, happier and smile a lot more.

I’d yo-yo dieted my whole life and it has always affected my mood and confidence…until now!  Food no longer controls me, I control it and that is such an awesome feeling.  It’s taken over 50 years to get there but here I am, week 12 with Hayley and the girls and I finally have a healthy relationship with food.  I can honestly say that it’s been a life-changing experience.

I think the best thing about the programme is that you can mindfully eat what you want, it makes sense and it’s so simple.  Hayley is brilliant!  She is caring, compassionate, super knowledgeable and very supportive. That coupled with the support and understanding from the group, weekly check-ins, feedback messages and regular tips and videos from Hayley means that I’d highly recommend her because she quite simply understands and gets it!


I want to say a massive thank you to Hayley for all her help over the last few months.

I got married in a dress I couldn’t get into a few months earlier (and was since taken in loads!) and I’ve even had strangers at work asking how I’ve lost so much weight.

I’m about to go on honeymoon, armed with a training plan and may even wear a bikini. None of which would have happened if Hayley hadn’t of pushed me the whole way!

Thanks a million!


“I can’t believe how well Hayley’s online coaching program has worked for me! Lots of people have commented on how much weight I have lost but most importantly how great I look with it. My clothes fit better and tops I had stopped wearing because they clung around my tummy now hang so much better and don’t make me look big anymore.

I wanted to lose my tummy as well as some weight. I had never taken action before as I thought it would be too hard and I would never stick to it. To be honest I had half a stone in mind as I thought I would not be able to lose any more than that. I hated the way clothes hung around my tummy and always made me look bigger than I thought I was!

I would definitely call this a diet lifestyle change rather than going on a diet and I have not counted calories once! I would say to anyone thinking they don’t have time, to go for it as Hayley will tailor the fitness to whatever you can do. Her food plans and tips are brilliant especially for what to keep around the house so you never have to fall off the wagon.

I love how I can also still enjoy alcohol and eating out and I have learnt that I have to just plan and adjust elsewhere.

Before doing this I thought I had to calorie count and slog it out in gym sessions with a personal trainer to lose weight but this has been a much less stressful way to do it for me personally. And I know I will keep it up as it has been a lifestyle change rather than a diet fad.

I cannot thank Hayley enough for sharing her knowledge and expertise.”  


” What can I say about working with Hayley Plummer online, amazing ! I have totally changed my shape and I feel fab. I have far exceeded my expectations and now feel years of yo-yo dieting and hours of cardio are firmly in the past!
I have only done this with Hayley’s support and advice which is available 24/7 even when she is on holiday! Nothing is too much trouble and I cannot recommend her online coaching programme enough. I am 53 and no skinny mini and if I can achieve the fantastic results that I have anybody can!”     

“I’m so so happy with my results after completing Hayley’s online Coaching 12 week course. I’ve lost 20lbs in weight, dropped from a size 14 to a 10 and got my pre-pregnancy figure back.

I’ve always eaten well and exercised but the baby weight wasn’t shifting and I didn’t know how to shave the calories down without feeling like I’m missing out and starving. With the help of Hayley and the online support of the other women I’ve managed to enjoy family meals and eating out without being deprived.

The weight training programme Hayley set has worked wonders at sculpting and toning my mummy tummy as well as the rest of my body. I’m stronger and fitter all round and finding it 100% easier dealing with the stresses and joys of having a young family. 

Can’t thank Hayley enough for her support throughout the process and would recommend her programme to anyone who wants to loose weight, make it a lifestyle change and still enjoy the good things in life.” 

“I had lost weight in the past with Weightwatchers and Rosemary Conley, but as soon as I went back to eating ‘normal’ food, then the weight crept back up. I was also sensible enough to know that supplements, shakes and herbal teas etc are a complete con; there is no magic potion that will solve the problem.

Hayley began building my confidence from the start. When I told her I didn’t like gyms, hated running and was generally exhausted each day after work, she asked me what I WAS prepared to try and then designed a programme that was tailored exactly to my needs.

She armed me with loads of recipes that were healthy, satisfying and that the rest of the family enjoy and she talked me through a new way of thinking about food.

I knew I could easily spend money on diet classes that have no long term benefit and a gym membership that I don’t use. As far as I was concerned this was an investment and if I was paying for a tailor-made product, then I had to make it work. That was part of the incentive.

However, this programme offers way more than that. Hayley is there only a phone call or a text away if I have any queries or problems. The online support group is a real encouragement and Hayley’s approach has helped me to develop a completely new mindset.

I now actually enjoy exercise; I have more energy; I don’t feel guilty if I go out for a meal; I don’t even care how much I weigh(although I have lost 4 dress sizes). What I do feel is that I can be the change that I want to see in me and I have Hayley to thank for that. My advice if you’re thinking about investing in something like this is go for it – you’re worth it.”


I am really pleased – I have managed to lose 1/2 stone, feel much lighter around my tunny and more toned overall.

My favourite part of the programme has been to be accountable to someone – especailly in my eating and knowing that that was being looked over. I have loved looking at new foods, preparing new dishes which contain more protein making me feel fuller for longer. I have enjoyed experimenting with healthy new snacks and learning more about nutrition and how beneficial that is to my body and my well being. This has certainly been the most beneficial as they are new life time habits. I have also enjoyed weight training, as this is a form of exercise I have not done before.

I’ve really enjoyed starting to put in new habits, tools and mindsets of how to live a healthier life. I have educated myself on how in previous experience when I have been my ‘goal’ weight this was just loosing muscle and not body fat. I now know that body fat takes longer to loose in a healthy way, but will stay away permanently. Thank you!


“I have achieved my goal and I am now fitting into clothes i was wearing before i got pregnant.

It has also jump-started my mindset so i am now completely committed to getting back down to my wedding weight and going beyond that.

I love training with you and really enjoyed the 10 week programme. i have tried other trainers and methods and diets before and i can honestly say that your programme (this one and the last one i did before having a baby) are the only ones where i have eaten what i have wanted and exercised and achieved my goals and maintained them.”


before and after

I approached Hayley after having a break from training in gym and falling back into bad habits with food.
Hayley helped me by offering the online coaching programme.  The results were amazing – the online daily food diary, weekly questionnaire and phone call all inspired and supported me to reach my goals. 
I found the experience incredibly positive and motivating.  I would recommend Hayley and the online coaching programme to anyone with fitness goals.

What People Say About Training With Hayley:

Hayley has improved my life by 100% and educated me so much nutrition and fitness.
This is the first time EVER I’ve stuck to any form of fitness and a better lifestyle, because it’s sustainable. I’m not on a diet, I’m just better educated to make the right choices and now it’s a normal routine / part of my lifestyle to do the excercise because I enjoy it now thank you to Hayley. I also love the fact even as a Personal Trainer that she has a sweet tooth just like me, and can give me advice on what to have and how to manage it😊


“Before I started this journey I was always yoyo dieting and always failing to lose weight, my head really wasnt in the right place. Then on facebook one day Hayley Plummers website kept popping up and I would have a read every day of the informative information she would write about weight loss and how it should be a lifestyle change and not a diet.
I always wanted to find out more about nutrition and exercise and to be able to work with a fitness coach/personal trainer like Hayley within a supportive group with other women in same position as me. It took me a few days to decide to sign up as I was slightly concerned I wouldnt be able to photograph my food every day but i took the plunge and it has been the most amazing journey, I have enjoyed every minute and I wouldnt be where I am today if it wasnt for Hayleys continuous support.
She is such a dedicated and knowledgeable lady and have enjoyed working with her. It has been a great pleasure and would recommend this journey to anyone who wants a healthy lifestyle change with the added bonus of losing the unwanted pounds along the way.  Absolutely amazing young lady. Thanks Hayley”

“I am so pleased I did this course, I have surprised myself how small changes in your life can maintain a healthy lifestyle and keep the weight down. It doesn’t take a lot to shift a few pounds , and without me even realising I have noticed I automatically run up and down the stairs now at home! Where as before I always felt really sluggish.
Hayley has certainly helped me a lot through this change to my lifestyle and was always on hand for any advice and motivation throughout the process. It was so nice being in a group were we were all feeling the same and going through it together. Thanks Hayley for opening my eyes to a new way of living.”            

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