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# Hayley Plummer

My WordPress Blog

## Sitemaps

- [XML Sitemap](https://hayleyplummer.co.uk/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://hayleyplummer.co.uk/blog/) - This has been autogenerated as a placeholder for blog.
- [Online Weight Loss Coach for Women Over 40: Do You Really Need One?](https://hayleyplummer.co.uk/online-weight-loss-coach-for-women-over-40/) - Online weight loss coach for women over 40. Why knowing what to do isn’t the problem - and how coaching helps you stay consistent without extreme dieting.
- [#278 - Why You Emotional Eat - And What Actually Helps](https://hayleyplummer.co.uk/278-why-you-emotional-eat-and-what-actually-helps/) - Emotional eating isn’t about lacking willpower. In this episode, I share a real coaching example and walk you through why we reach for food when we’re tired, stressed or overwhelmed - and what actually helps shift the pattern. We talk about permission, self-care, mindset shifts and the small practical changes that make a big difference.
- [#277 - Why Doing It Alone Is So Hard](https://hayleyplummer.co.uk/277-why-doing-it-alone-is-so-hard/) - You can know what to do and still feel stuck.And for a lot of women, that’s the most frustrating place to be. In this episode, I talk about why making progress with food, weight, and habits can feel so hard when you’re trying to do it on your own - even when you understand the
- [#276 - I Know What To Do… So Why Am I Not Doing It?](https://hayleyplummer.co.uk/276-i-know-what-to-do-so-why-am-i-not-doing-it/) - If you’ve ever thought “I know what I should be doing… I’m just not doing it consistently”, this episode is for you. We’re talking about why motivation fades, why good intentions fall apart in real life, and what actually helps you stop starting over. For Strength Training Plans for Home or Gym designed for busy
- [What Actually Helps With Healthy Ageing](https://hayleyplummer.co.uk/what-actually-helps-with-healthy-ageing/) - An evidence-based guide to nutrition, exercise, lifestyle and supplements that support skin, strength and healthy ageing.
- [#275 - What Actually Helps With Ageing Well](https://hayleyplummer.co.uk/275-what-actually-helps-with-ageing-well/) - When people talk about “anti-ageing”, they’re usually thinking about looking more youthful - especially skin.But the habits that help skin look better are often the same ones that support strength, energy, confidence and long-term health too. In this episode, I look beyond supplements and trends and explain what actually makes the biggest difference for ageing
- [Collagen Supplements: Do They Actually Work for Skin, Wrinkles and Ageing?](https://hayleyplummer.co.uk/collagen-supplements-do-they-actually-work/) - Do collagen supplements really work for skin and wrinkles? An evidence-based look at what collagen can and can’t do, and what matters more for ageing well.
- [#274 - Collagen supplements - Are They Worth It?](https://hayleyplummer.co.uk/274-collagen-supplements-are-they-worth-it/) - Collagen is everywhere right now - especially marketed to women 30+.Skin, joints, “anti-ageing”, beauty from within… it can be hard to know what’s actually worth paying attention to. In this episode, I talk through:• what collagen actually is• what happens when you take it• what the research really shows (and what it doesn’t)• why collagen
- [#273 - What to Do When Motivation Is Low](https://hayleyplummer.co.uk/273-what-to-do-when-motivation-is-low/) - January doesn’t always feel the way we expect it to. The weather is cold and dark, life is still busy, and motivation can feel surprisingly low, even when you genuinely want to make changes. If that’s where you’re at, this episode about a huge key to weight loss success: how to keep going without needing
- [Why Trying Harder in January Rarely Works (And What to Do Instead)](https://hayleyplummer.co.uk/why-trying-harder-in-january-rarely-works-and-what-to-do-instead/) - Tried “trying harder” every January and still feel stuck? Learn why discipline backfires - and how self-trust and identity create lasting weight loss.
- [#272 - Why Habits Fail (and How to Make Them Stick)](https://hayleyplummer.co.uk/272-why-habits-fail-and-how-to-make-them-stick/) - If you’ve ever started a new habit feeling motivated, only to slip back into old patterns a few weeks later, this episode is for you. Because habits don’t usually fail due to lack of willpower.They fail because we try to change what we do without changing how we see ourselves - and without setting up
- [How This Client Learned to Enjoy Strength Training (After Years of Avoiding It)](https://hayleyplummer.co.uk/learning-to-enjoy-strength-training-client-story/) - A real client story about losing weight, learning to enjoy strength training, improving mindset, and building sustainable habits.
- [#271 - Why Trying Harder Isn’t the Answer in January](https://hayleyplummer.co.uk/271-why-trying-harder-isnt-the-answer-in-january/) - January often feels like the time to push harder, be stricter and finally get things right... especially when it comes to food, exercise and weight loss. But for many women, that approach can keep them stuck in the same cycle each year. In this episode, I talk about why lasting change doesn’t come from more
- [#270 - What Actually Matters Over Christmas](https://hayleyplummer.co.uk/270-what-actually-matters-over-christmas/) - Christmas doesn’t need to be managed perfectly to support your health and fitness goals, but how you move through this time does matter more than most people realise. In this episode, I’m talking about what actually makes the difference over Christmas if you want to feel calmer, more confident, and more consistent going into the
- [How to Reset Without Restricting: Getting Back on Track After Christmas](https://hayleyplummer.co.uk/getting-back-on-track-after-christmas/) - Overindulged at Christmas? Here’s how to reset without restricting, build a better relationship with food, and get back on track to reaching your goals.
- [#269 - How to Reset Without Restricting: Getting Back on Track After Christmas Events](https://hayleyplummer.co.uk/269-how-to-reset-without-restricting-getting-back-on-track-after-christmas-events/) - If December leaves you waking up feeling uncomfortable, bloated, or like you need to start doing some serious restricting to get back on track, this episode is for you. In this episode, I talk through a calmer, more effective way to reset after festive meals, weekends or social events - without restriction, punishment or all-or-nothing
- [Enjoy Christmas AND Feel Great - Your December Game Plan](https://hayleyplummer.co.uk/enjoy-christmas-and-feel-great-your-december-game-plan/) - Learn how to enjoy Christmas, eat foods you love, reduce stress and stay healthy in December with simple habits, mindset shifts, and an achievable festive plan.
- [#268 - The 5 Habits That Matter Most in December (and 5 You Can Drop Completely)](https://hayleyplummer.co.uk/268-the-5-habits-that-matter-most-in-december-and-5-you-can-drop-completely/) - December can feel chaotic, busy and full of food, social events and pressure, but you don’t need to be perfect to feel good this month.In this episode, I walk you through 5 simple habits that genuinely make a difference in December… and 5 things you can completely drop without affecting your progress. We cover:✨ The
- [#267 - Enjoy Christmas AND Feel Great — Your December Game Plan](https://hayleyplummer.co.uk/267-enjoy-christmas-and-feel-great-your-december-game-plan/) - December doesn’t have to be a month where everything goes out the window.You can enjoy the food, make memories, relax… and still finish the year feeling proud of yourself. In this episode I share a simple, realistic December plan to help you:✨ Avoid the all-or-nothing trap✨ Stay consistent without being perfect✨ Keep your energy, confidence,
- [#266 - When You Want to Be Healthy But Life Keeps Getting In the Way](https://hayleyplummer.co.uk/266-when-you-want-to-be-healthy-but-life-keeps-getting-in-the-way/) - Struggling with consistency right now?Feeling like life keeps getting in the way of your healthy habits, especially as we move into December? You’re definitely not alone. In this episode, we’re diving deep into why consistency feels so hard when life is busy, stressful or chaotic… and how to actually stay on track in a way
- [How to Eat More Fibre (and Why it's so Important for Women Over 40)](https://hayleyplummer.co.uk/how-to-eat-more-fibre-and-why-its-so-important-for-women-over-40/) - Learn why fibre is vital for women over 40. Discover how it supports heart and gut health, cholesterol, weight loss and more.
- [#265 - Why You're Not Motivated - And How To Fix It](https://hayleyplummer.co.uk/265-why-youre-not-motivated-and-how-to-fix-it/) - Feeling low on motivation? You’re not alone. This episode is all about the mindset shifts that help you stay consistent - especially in the dark, busy, tempting run-up to Christmas. We cover:✨ Why motivation dips at this time of year✨ How planning ahead removes overwhelm✨ Small wins vs perfection✨ Keeping promises to yourself (and why
- [#264 - Getting Back on Track After Illness: How to Rebuild Your Strength, Nutrition, and Routine](https://hayleyplummer.co.uk/264-getting-back-on-track-after-illness-how-to-rebuild-your-strength-nutrition-and-routine/) - Been unwell, and now feeling a bit lost with your motivation and healthy habits?In this episode, I share how to ease back into exercise safely, rebuild your energy through food, and get your motivation back, without guilt or burnout. You’ll learn:💪 How to know when your body’s ready to train again🍳 What to eat to
- [#263 - How to Break the All-or-Nothing Cycle and Feel Better This Winter](https://hayleyplummer.co.uk/263-how-to-break-the-all-or-nothing-cycle-and-feel-better-this-winter/) - This episode is inspired by a coaching call with one of my clients, and I know so many women will relate. At this time of year, energy often dips. Work and family life are busy, the days are darker, and hormones can make everything feel that bit harder. It’s easy to fall into old habits,
- [#262 - How to Avoid Back Pain and Stay Strong for Life](https://hayleyplummer.co.uk/262-how-to-avoid-back-pain-and-stay-strong-for-life/) - Back pain is one of the most common reasons people stop exercising, and it can knock your confidence, strength, and motivation for weeks or even months. In this episode, I’m breaking down why back pain is so common, the most likely causes (especially for women in midlife), and what you can do to prevent it
- [How to Quiet Food Noise Without GLP-1 Drugs](https://hayleyplummer.co.uk/how-to-quiet-food-noise-without-glp-1-drugs/) - Struggling with food noise? Learn what food noise is, why GLP-1 drugs reduce it, and how to quiet food noise naturally without medication.
- [#261 - Why Now is the Perfect Time to Invest in Yourself](https://hayleyplummer.co.uk/261-why-now-is-the-perfect-time-to-invest-in-yourself/) - Feeling tired of starting over every January? In this episode, I share what online coaching is really like - how it helps you feel at your best and find balance when life is busy (which, lets face it, is all the time), and why now is the perfect time to start.If you want to go
- [#260 - UPFs, Fear, and Food Facts - What You Need to Know About Joe Wicks’ Documentary](https://hayleyplummer.co.uk/260-upfs-fear-and-food-facts-what-you-need-to-know-about-joe-wicks-documentary/) - Joe Wicks’ new documentary Licensed to Kill has got lots of people talking about ultra-processed foods (UPFs)... but is it raising awareness, or spreading unnecessary fear? In this episode, Hayley breaks down the truth behind the headlines:👉 What UPFs actually are, and why they’ve become such a concern👉 What the documentary got right about the
- [#259 - How to Quiet Food Noise](https://hayleyplummer.co.uk/259-how-to-quiet-food-noise/) - "Food noise" has become a hot topic, especially with the rise of GLP-1 drugs like Ozempic and Wegovy. But what does food noise really mean, why do so many of us struggle with it, and how can you quiet it without relying on medication? In this episode I break down the latest research, combined with
- [How to Eat More Protein: A Simple Guide for Women](https://hayleyplummer.co.uk/how-to-eat-more-protein-a-simple-guide-for-women/) - In this post: how to eat more protein and why it's so beneficial. High-protein meal ideas, vegetarian options and tips for women to stay strong and energised.
- [#258 - Microplastics - How to Reduce Exposure and Protect Your Health](https://hayleyplummer.co.uk/258-microplastics-how-to-reduce-exposure-and-protect-your-health/) - Microplastics are everywhere and although it's early days in terms of research into them, it's highly likely they are not great for our health. But there are a number of things we can do to reduce our exposure to them, and potentially foods we can eat that can counter their harmful effects. In this episode
- [#257 - What Happens When You Don't Give Up](https://hayleyplummer.co.uk/257-what-happens-when-you-dont-give-up/) - This episode is inspired by a coaching client who has made some fantastic progress over the year we have been together. As you'll here in the episode, there are many times when she could have given up because progress felt slow, and life was getting in the way. But she kept going, and she's so
- [#256 - Why Muscle is so Important for Women Age 40+](https://hayleyplummer.co.uk/256-why-muscle-is-so-important-for-women-age-40/) - In this episode we’re diving into one of my absolute favourite topics - why muscle is so important for women, especially once we hit our 40s and beyond. This isn’t just about looking toned or fitting into smaller clothes. Building and maintaining muscle is one of the best things you can do for your physical health,
- [How Mandy Lost Weight, Built Strength and Felt Fabulous in Time for Turning 50](https://hayleyplummer.co.uk/how-mandy-lost-weight-built-strength-and-felt-fabulous-in-time-for-turning-50/) - Discover how Mandy lost weight, built strength, and boosted confidence in her 50s with simple habits and strength training for women over 40.
- [#255 - The September Reset](https://hayleyplummer.co.uk/255-the-september-reset/) - September is here, the kids are back at school, and work routines are kicking in again. If you feel like you’ve drifted a bit from your health and weight loss goals over the holidays, you are absolutely not alone. In this episode - 8 practical tips, tools and mindset shifts to help you get back
- [#254 - 10 Habits to Be Healthy, Toned and Confident](https://hayleyplummer.co.uk/254-10-habits-to-be-healthy-toned-and-confident/) - In this episode - 10 key habits to be healthy, toned and confident, written by an online coaching client. These habits were so good I had to share them, and elaborate more on each point to give tips and tools that will help you too. I hope you find it useful. Enjoy! Here's the link
- [Balanced Meal Ideas for Healthy Eating](https://hayleyplummer.co.uk/balanced-meal-ideas-healthy-eating/) - Discover balanced meal ideas and simple, healthy eating tips to boost energy, support weight loss, and help you enjoy your food.
- [#253 - Feeling Stuck with Weight Loss? Here's What to Do](https://hayleyplummer.co.uk/253-feeling-stuck-with-weight-loss-heres-what-to-do/) - In this episode: 5 top things to focus on if you are not making progress towards your weight loss goal, and EXACTLY what to do to track and improve them. This is a longer episode but covers 5 key points, so you could pause the pod after each one as a way to break it
- [#252 - Feeling Out of Control with Food and Navigating Perimenopause](https://hayleyplummer.co.uk/252-feeling-out-of-control-with-food-and-navigating-perimenopause/) - This episode is inspired by a coaching call with one of my lovely clients this week. When this lady started coaching 6 weeks ago, she was struggling with perimenopause, food rules, and feeling out of control with her eating. Now, she is in a much better place - happy, feeling in control, back eating carbs
- [#251 - Slimmer, Fitter and Stronger at 50 - Interview with Client Mandy](https://hayleyplummer.co.uk/251-slimmer-fitter-and-stronger-at-50-interview-with-client-mandy/) - This episode is an interview with online coaching client Mandy. You'll learn how Mandy has: - lost weight and kept off for the first time in years - improved her sleep and gained energy despite dealing with perimenopause - been on holiday, gained weight, and quickly lost it again without tracking her food - become
- [#250 - GLP-1 Weight Loss Medications - What You Need to Know](https://hayleyplummer.co.uk/250-glp-1-weight-loss-medications-what-you-need-to-know/) - You’ve probably heard a lot recently about medications like Ozempic, Wegovy, and Mounjaro being used for weight loss. These are known as GLP-1 receptor agonists, and they’re making headlines for their ability to help people lose significant amounts of weight. But what are they? How do they work? Are they effective long term? And what happens when you stop taking
- [GLP-1 Medications for Weight Loss: What You Need to Know](https://hayleyplummer.co.uk/glp1-medications-weight-loss/) - Considering GLP-1 medications like Ozempic or Wegovy for weight loss? Learn how they work, pros and cons, and what truly helps you keep the weight off for good.
- [#249 - Thoughts That Sabotage Weight Loss](https://hayleyplummer.co.uk/249-thoughts-that-sabotage-weight-loss/) - In this episode - some of the most common thoughts that cause women to self sabotage their weight loss goals, and how to reframe them to achieve success. Here's the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ And if you need any help, have any questions
- [#248 - Feeling Addicted to Sugar](https://hayleyplummer.co.uk/248-feeling-addicted-to-sugar/) - Do you struggle with sugar cravings, and sometimes feel like you're addicted to sugar? If so, this episode is for you. I'd love to know if you find it helpful - please comment or share if you do. Here's the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with
- [#247 - Summer Holidays and Summer Socialising - How to Enjoy it all AND Still Reach Your Goals](https://hayleyplummer.co.uk/247-summer-holidays-and-summer-socialising-how-to-enjoy-it-all-and-still-reach-your-goals/) - Holidays, barbecues, festivals, drinks, meals out.. there is a lot to enjoy in the summer. If you have kids off school, you may also be completely out of routine, which can make weight loss goals feel challenging to say the least! BUT, whatever your plans for summer, there is a lot you can do to
- [#246 - Client Struggles - Stress, Emotional Eating and Body Image](https://hayleyplummer.co.uk/246-client-struggles-stress-emotional-eating-and-body-image/) - In this episode - an exchange with one of my online coaching clients who is having a tough time in life right now. If you're struggling with life stress, emotional eating, weight gain and body image, this episode is for you. Here's the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight
- [How to Build Healthy Habits When Life Is Busy](https://hayleyplummer.co.uk/how-to-build-healthy-habits-when-life-is-busy/) - It can feel VERY challenging to build healthy habits when life is busy. In this post: some key doable habits that make a big difference, and how to action them.
- [#245 - What to Focus on Instead of the Scales](https://hayleyplummer.co.uk/245-what-to-focus-on-instead-of-the-scales/) - Have you ever had a great week, expected to see progress in your weight loss, stepped on the scales and... it's the same, or even gone up? In this episode we talk about why that can happen, what else to focus on, and how to make sure you are making progress towards your goals. Here's
- [#244 - How to Get Unstuck](https://hayleyplummer.co.uk/244-how-to-get-unstuck/) - Are you feeling stuck with weight loss? Doing the right things but not seeing progress? Struggling with time and motivation? Sometimes self sabotaging? Not sure what to focus on to start seeing sustainable results? If you answered yes to any of these questions, this episode is for you. Here's the link to find out more
- [#243 - How to Find Motivation and Start Making Things Happen](https://hayleyplummer.co.uk/243-how-to-find-motivation-and-start-making-things-happen/) - This episode is based on a coaching call with a lovely lady who has struggles that a lot of women will relate to. We covered - - perimenopause weight gain - lost motivation - knowing what to do but just not doing it - emotional eating and binge eating - the all or nothing mindset
- [#242 - Ways to Speed Up Weight Loss](https://hayleyplummer.co.uk/242-ways-to-speed-up-weight-loss/) - Are you frustrated with slow progress on the scales? This episode contains practical tips and tools to help you speed things up, and create results that last. Here's the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you need any help, have any questions or want
- [#241 - Self Care When Life Gets Hard](https://hayleyplummer.co.uk/241-self-care-when-life-gets-hard/) - In this episode - acts of self care that are helping me in one of the most difficult times of my life, and some ideas that can hopefully help you too whenever you might need them. When life gets hard, it's very easy to stop doing the things that are good for us, let healthy
- [How to Break Free from Food Noise and Still Lose Weight](https://hayleyplummer.co.uk/how-to-break-free-from-food-noise-and-still-lose-weight/) - If you struggle with food noise, here's how to find balance, build a better relationship with food, and still reach your weight loss goals.
- [#240 - Mindset for Weight Loss](https://hayleyplummer.co.uk/240-mindset-for-weight-loss/) - In this episode: thoughts and perspective shifts that can transform your weight loss experience, and help you finally reach your goals. Here's the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk
- [#239 - How to Boost Your Motivation to Exercise](https://hayleyplummer.co.uk/239-how-to-boost-your-motivation-to-exercise/) - In this episode - mindset hacks and practical strategies to help boost your exercise motivation, and help you actually enjoy it too. Here are the links to the books mentioned: The Expectation Effect The Lost Art of Running And here is the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss
- [How to Start Strength Training Age 40+](https://hayleyplummer.co.uk/how-to-start-strength-training-age-40/) - Want to feel stronger, fitter, and more confident in your 40s, 50s and 60s? This guide to strength training age 40+ shows you how to start safely and simply.
- [#238 - Why Your Good Intentions Fail](https://hayleyplummer.co.uk/238-why-your-good-intentions-fail/) - If you have good intentions to change your habits and make healthier choices, but you struggle to make it happen... this episode is for you. Here is the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you need any help, have any questions or want to
- [#237 - A Tool for Binges and Emotional Eating](https://hayleyplummer.co.uk/237-a-tool-for-binges-and-emotional-eating/) - If you find yourself emotional eating, or having a binge in response to a stressful situation, the tools and mindset shifts in this episode can help. Here is the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you need any help, have any questions or want
- [#236 - What You Need to Stay Motivated and Succeed](https://hayleyplummer.co.uk/236-what-you-need-to-stay-motivated-and-succeed/) - In this episode - key things to focus on for weight loss success. They're probably not what you'd think. Here is the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or
- [#235 - Chocolate, Hot Cross Buns and Easter Holidays](https://hayleyplummer.co.uk/235-chocolate-hot-cross-buns-and-easter-holidays/) - In this episode - how to enjoy easter, find balance, and still make progress towards your goals. Here is the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or come find
- [#234 - 8 Habits That Can Transform Your Life](https://hayleyplummer.co.uk/234-8-habits-that-can-transform-your-life/) - In this episode... 8 habits that will make weight loss easier, reduce stress, build a healthy relationship with food, boost your physical and mental health, and improve your quality of life for decades to come. Here is the link to the book mentioned: Self Compassion: The Proven Power of Being Kind to Yourself And here
- [#233 - Eating Out, Takeaways and Weekends](https://hayleyplummer.co.uk/233-eating-out-takeaways-and-weekends/) - In this episode - how to enjoy meals out, takeaways and weekends, AND still reach your weight loss goals. Here is the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or
- [Why Can't I Stay Motivated?](https://hayleyplummer.co.uk/why-cant-i-stay-motivated/) - Have you ever asked yourself 'why can't I stay motivated?' or thought 'I know what to do, I'm just not doing it!'? If so, this blog is for you.
- [#232 - How to Make Strength Training a Habit](https://hayleyplummer.co.uk/232-how-to-make-strength-training-a-habit/) - In this episode we cover: why strength training is so incredibly beneficial for women of all ages some of the simplest and most effective exercises to focus on how to overcome struggles with lack of motivation and time how to make it a habit that you enjoy Here are the links mentioned in the episode:
- [#231 - Why Can't I Stay Motivated?](https://hayleyplummer.co.uk/231-why-cant-i-stay-motivated/) - If you know what to do, but keep losing motivation and not doing it... If you keep procrastinating or self sabotaging, and feeling like you're not getting anywhere... If you keep telling yourself you'll start tomorrow, Monday, or when life is a bit quieter... You're not alone, and this episode is for you. Here is
- ['A True Miracle' - Leo's Online Weight Loss Coaching Story](https://hayleyplummer.co.uk/a-true-miracle-leos-online-weight-loss-coaching-story/) - Online weight loss coaching clients Leo's story - transforming her relationship with food, exercise and her body, and ending 30 years of yo yo dieting
- [#230 - How to Make this Next Month a GREAT Month](https://hayleyplummer.co.uk/230-how-to-make-this-next-month-a-great-month/) - If you've felt a bit frustrated with recent progress, this episode is for you. As this episode is published, it's pretty much the start of Spring - a much easier time to feel motivated and take action than winter. So let's talk about how to use that to your advantage, WITHOUT falling into the trap
- [229 - Building a Healthy Relationship with Food](https://hayleyplummer.co.uk/229-building-a-healthy-relationship-with-food/) - If you struggle with emotional eating, feel bad for eating certain foods, and would love to build a more balanced relationship with food, this episode is for you. We're talking about how to include the delicious foods you enjoy most, feel in control, and still reach your weight loss goals. Here is the link to
- [How to Improve Brain Health Through Nutrition](https://hayleyplummer.co.uk/how-to-improve-brain-health-through-nutrition/) - This blog explains how to improve brain health through nutrition - the best foods and supplements to take to reduce brain fog, risk of dementia, and more
- [#228 - How to Lose Weight While Eating More Food](https://hayleyplummer.co.uk/228-how-to-lose-weight-while-eating-more-food/) - In this episode - the best foods to include to help you lose weight while: - feeling more full - having more energy - experiencing less cravings We also cover specific meal ideas, foods to keep in stock for easy choices, and other practical strategies to make weight loss easier. If you find it helpful,
- [How to Stop Counting Calories (and Still Lose Weight)](https://hayleyplummer.co.uk/how-to-stop-counting-calories-and-still-lose-weight/) - In this post - learn how to transition away from tracking apps, stop counting calories and still see sustainable weight loss.
- [#227 - How to Stop Procrastination and Self Sabotage](https://hayleyplummer.co.uk/227-how-to-stop-procrastination-and-self-sabotage/) - If you know what to do, but you struggle to keep doing it.. this episode is for you. Here is the link to find out more about online coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Health, Fitness and Weight Loss Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or come
- [Strength Training for Women - Why is it So Good?](https://hayleyplummer.co.uk/strength-training-for-women/) - Learn why strength training for women is so beneficial, how to do it, some of the best exercises you can do, and plenty more.
- [#226 - Top 5 Supplements for Women's Health and Menopause](https://hayleyplummer.co.uk/226-top-5-supplements-for-womens-health-and-menopause/) - There are so many supplements out there - but which ones are helpful and actually make a difference? In this episode, we cover 5 of the most effective and well-researched supplements that can be beneficial for women - at any age, and particularly in menopause. Here are a few links to high quality supplement options
- [The Power of "The Let Them Theory" by Mel Robbins](https://hayleyplummer.co.uk/the-power-of-the-let-them-theory-by-mel-robbins/) - This post is about the brilliant book 'The Let Them Theory' by Mel Robbins, and how the Let Them concept can help with your health and weight loss goals.
- [#225 - The Let Them Theory](https://hayleyplummer.co.uk/225-the-let-them-theory/) - This episode is all about the brilliant book 'The Let Them Theory' by Mel Robbins. If you ever feel stressed out or frustrated with other people, or spend too much time and energy worrying about what other people are thinking or doing, this book can be a game-changer. Here's the link to find it on
- [#224 - What I Learned from Training for a 10k Race](https://hayleyplummer.co.uk/224-what-i-learned-from-training-for-a-10k-race/) - Lessons learned from someone who's never particularly enjoyed running (me), but decided to train for a 10k race.
- [Atomic Habits by James Clear - Lessons from Chapter 1](https://hayleyplummer.co.uk/atomic-habits-lessons-from-chapter-1/) - Atomic Habits is the go-to book on building better habits. Read on to find useful lessons from chapter 1 and how we can apply it to create weight loss success.
- [7 Common Weight Loss Mistakes Women Make](https://hayleyplummer.co.uk/7-common-weight-loss-mistakes-women-make/) - Struggling to lose weight? Discover the 7 most common weight loss mistakes women make, and how to fix them for lasting results.
- [223 - When Your Brain Says 'I Don't Care'](https://hayleyplummer.co.uk/223-when-your-brain-says-i-dont-care/) - This episode is about what to do when your brain says 'I don't care' and you're on the verge of self sabotage. It's a really common thought, but if we just believe it in the moment, and overeat or overdrink as a result, we stay stuck following the same patterns and feeling frustrated after. To
- [#222 - What is Zone 2 Training?](https://hayleyplummer.co.uk/222-what-is-zone-2-training/) - Zone 2 training can have a hugely positive impact on our health and fitness goals, and support weight loss too. It's also a form of exercise that delivers a host of benefits without leaving you feeling super sweaty and worn out afterwards. But what exactly is it? Why is it so good? How do we
- [#221 - Weight Gain and Muscle Loss in Menopause (and what we can do about it)](https://hayleyplummer.co.uk/221-weight-gain-and-muscle-loss-in-menopause-and-what-we-can-do-about-it/) - This podcast is about the common experience of weight gain and muscle loss in menopause, and crucially, what we can do about it.
- [The Best Home Workout Equipment to Get in 2025](https://hayleyplummer.co.uk/the-best-home-workout-equipment-to-get-in-2025/) - What are some of the best home workout equipment options to suit your strength and fat loss goals? Here are 5 affordable and effective top picks to choose from.
- [#220 - One Very Useful Tool for Weight Loss and Time Management](https://hayleyplummer.co.uk/220-one-very-useful-tool-for-weight-loss-and-time-management/) - In this episode we cover a simple yet very powerful tool, that has proven incredibly helpful for many of my online coaching clients. Here is the link to find out how I can help you reach your goals in 2025: ⁠⁠⁠⁠⁠1:1 Online Coaching⁠⁠⁠⁠⁠ If you need any help, have any questions or want to get
- [#212 - 11 Ways to Still Reach Your Goals when Life is Very Busy](https://hayleyplummer.co.uk/212-11-ways-to-still-reach-your-goals-when-life-is-very-busy/) - This podcast has 11 top tips to help you reach your goals when life is very busy (which, let's face it, is pretty much all of the time).
- [#219 - How to Make Changes That Last](https://hayleyplummer.co.uk/219-how-to-make-changes-that-last/) - Happy New Year! In this episode - - how to set goals that motivate and inspire you - what to focus on to give yourself the best chance of achieving them Here is the link to find out how I can help you reach your goals in 2025: ⁠⁠⁠⁠1:1 Online Coaching⁠⁠⁠⁠ If you need any
- [How to Lose Weight and Keep it Off](https://hayleyplummer.co.uk/how-to-lose-weight-and-keep-it-off-in-2025/) - How to lose weight and keep if off in 2025 - key tips for building healthy habits, and enjoyable lifestyle, that creates lasting results.
- [#121 - How to Lose Weight for Good in 2023](https://hayleyplummer.co.uk/121-how-to-lose-weight-for-good-in-2023/) - How to lose weight for good in 2023 - this podcast covers key tips, tools and ideas for nutrition, exercise and mindset, to help you do just that.
- [7 Brilliant Books for Weight Loss and Mindset](https://hayleyplummer.co.uk/7-brilliant-books-for-weight-loss-and-mindset/) - There are so many amazing books to improve your mindset, and SO many books about weight loss. It can be really difficult to know where to start. But there is a smaller selection that are brilliant for both - books for weight loss and mindset. So as an avid reader of anything self-development related, I
- [#218 - How to Reach Your Goals in 2025](https://hayleyplummer.co.uk/218-how-to-reach-your-goals-in-2025/) - In this episode I am guiding you through a powerful worksheet to help you reach your goals in 2025. Grab a pen and paper (unless you are one of my coaching clients and already have the worksheets), as there are questions and lots of ideas for you to write down and get inspired by! Here
- [Could a Weight Loss Coach Help Change Your Life in 2025?](https://hayleyplummer.co.uk/could-a-weight-loss-coach-help-change-your-life-in-2025/) - If you have struggled to lose weight and keep it off, a weight loss coach could be the missing link to help you finally reach your goals.
- [#217 - The Best Things to Focus on at Christmas](https://hayleyplummer.co.uk/217-the-best-things-to-focus-on-at-christmas/) - In this episode: savouring the best of what you love at Christmas finding balance so you feel great during and after moving away from the all or nothing mindset weight gain worries and how to overcome them why the last week of December is a brilliant time to do strength training building a better relationship
- [The Best Things to Focus on at Christmas](https://hayleyplummer.co.uk/the-best-things-to-focus-on-at-christmas/) - How to enjoy the delicious foods at Christmas, find balance, feel great after, and set yourself up for a fantastic 2025
- [#216 - Building a Better Relationship with Food, Strength Training and Fat Loss - a Coaching Call Case Study](https://hayleyplummer.co.uk/216-building-a-better-relationship-with-food-strength-training-and-fat-loss-a-coaching-call-case-study/) - This episode is based on a one-off coaching call. In the coaching conversation we covered a number of goals, tips and ideas that many listeners of this podcast will relate to, so I thought it would make a great topic for an episode. Topics covered include: overcoming emotional eating and building a better relationship with
- [#215 - How to Enjoy the Festive Season AND Still Reach Your Goals](https://hayleyplummer.co.uk/215-how-to-enjoy-the-festive-season-and-still-reach-your-goals/) - There is so much to do, and so much tempting food around right now... it's easy to give up on any health and weight loss goals you have, and wait until new year to start again. And there's nothing wrong with that - as long as it makes you happy, it's all good. But if
- [#214 - 6 Things you Don't Need to do to Lose Weight](https://hayleyplummer.co.uk/214-6-things-you-dont-need-to-do-to-lose-weight/) - In this episode - 6 things that many people believe they need to do to lose weight why they're not as important as you might think the most beneficial and effective principles and habits to focus on instead If you enjoy this podcast, please share it or leave a rating or review - it helps
- [Top Foods to Boost Your Immune System this Winter](https://hayleyplummer.co.uk/top-foods-to-boost-your-immune-system-this-winter/) - As the winter months roll in, so does the increased likelihood of catching colds, flu, and other seasonal bugs. While we can't completely avoid catching these not-very-lovely little viruses, supporting our immune system with the right nutrients can make a big difference. So, here’s a guide to the best nutrients and the foods that provide
- [#213 - 10 Weekend (or Anytime) Self Care Ideas](https://hayleyplummer.co.uk/213-10-weekend-or-anytime-self-care-ideas/) - In this episode: 10 ways to take care of your body and mind at the weekend, and set yourself up for a great week ahead. Here's a link to the book mentioned - The Batch Lady If you enjoy this podcast, please share it or leave a rating or review - it helps me reach
- [Top 5 Nutrition Supplements for Women](https://hayleyplummer.co.uk/the-top-5-nutrition-supplements-for-women/) - There are so many supplements around, it can be really difficult to know if any of them are actually going to help us. Nowadays, there are even more specialised supplements being created and marketed at women in menopause. But do they actually make a difference? Some do, many don't. In this blog, we'll cover the
- [Why women should lift weights](https://hayleyplummer.co.uk/why-women-should-lift-weights/) - Most people have heard by now that it's a good idea for women to lift weights. You may be wondering 'Why? Won't that make me bulky? I don't want big muscles!' This post will tell you why (and no, you won't get big muscles, unless you really want them). Lets face it, most ladies want to lose fat,
- [Walking on Fire!](https://hayleyplummer.co.uk/walking-on-fire/) - Last weekend I went to Anthony Robbin's Unleash the Power Within 4 day seminar in London. Tony Robbins is one of (if not the) top life coaches in the world and has spent the past 38 years inspiring millions of people at his events, and with his books and audio programs. He's also personally coached top
- [Everything You Need to Know About Protein](https://hayleyplummer.co.uk/protein-your-questions-answered/) - When starting my clients off on their weight loss journey one of the first things I recommend is to ensure they're getting enough protein into their diet. For any body composition goals protein plays a huge role and most people, women in particular, definitely don't reach optimum levels of it. Here are the answers to some common
- [Easter Chocolate (I ate too much)](https://hayleyplummer.co.uk/easter-chocolate-ate-much/) - People who know me know how much I love food. I am a massive foodie. You'll see from my recipes that I love all kinds of stuff and have plenty of healthy meals I enjoy making. (I also have plenty of unhealthy meals I enjoy too, but these get shown less because they don't really
- [Does Weight Matter?](https://hayleyplummer.co.uk/scales-matter/) - Most people's goal is lose weight or get to a certain weight, but why? How will life be different when you weigh X? Behind that weight loss goal (and every other goal in life) is the desire for a feeling. You want to feel slimmer, toned, attractive. You want to feel in control of your
- [You Are Not a Dustbin!](https://hayleyplummer.co.uk/you-are-not-a-dustbin/) - I ate out for dinner on Friday. 3 course meal. Amazing. Lentil, bacon and chick pea soup with unbelievably good home-made bread, baked sea bass with sautéed veg and chips, and date and apple crumble for dessert. Loved it. Except the chips. Which were triple fried, really thick, and in a pretty large portion. Now,
- [How to be Happy in 3 Quick Tips](https://hayleyplummer.co.uk/how-to-be-happy-in-3-quick-tips/) - 3 quick tips to create the happiness you deserve... 1. Stop criticising yourself. It never helps! You’re doing the best you can at this moment. A lot of people wait and wish for praise from other people, but they never give it to themselves. Praise and reward yourself whenever you can. Always look for the
- ["I've not bothered to weigh myself nor count a single calorie..."](https://hayleyplummer.co.uk/bexs-online-coaching-experience/) - "I'm also immensely happy with my progress to date, seriously - when I started I didn't think anything would change as I really struggle to lose weight/tone up etc. I've not bothered to weigh myself nor count a single calorie on this programme and that for me is amazing. I can see where I started
- [The Torture Chamber](https://hayleyplummer.co.uk/the-torture-chamber/) - A new client started with me on Monday. A lovely lady called Julie. Gyms are not Julie's favourite environment. As we met on Monday at our private Personal Training gym her first words were 'Ah here is the torture chamber!' Of course she was joking, but I can totally see how gyms can look like
- [Stiff joints? Poor digestion? Tired? Always catching colds? This could help...‏](https://hayleyplummer.co.uk/stiff-joints-poor-digestion-tired-always-catching-colds-this-could-help/) - I see and talk to a lot of people who have at least one area of their body that is causing them pain or discomfort. Feeling bloated after meals Stiff painful joints Constant tiredness and low energy Always getting colds and other bugs Constipation / other 'bowel problems' Headaches Most people seem resigned to putting
- [Pizza, Pasta and Ice Cream in Rome](https://hayleyplummer.co.uk/pizza-pasta-and-ice-cream-in-rome/) - Yes, that is a REAL ice cream in my hand! I went to Rome for 2 days over the May Bank Holiday weekend. BEAUTIFUL city. I loved it. So much history and amazing architecture, buildings and monuments and statues everywhere. We saw the Colosseum, the Vatican, the Sistine Chapel, the Spanish steps, the Trevi Fountain,
- [How to Achieve ANYTHING You Want](https://hayleyplummer.co.uk/how-to-achieve-anything-you-want/) - Most people won't do the things at the bottom of this post. They will see it as too much effort. Or they don't believe they can do it. Deep down a lot of people are scared. Scared of trying and failing. Scared of being judged. It's easier to sit back in your comfort zone and
- [Trying to Lose Weight? Do This TODAY](https://hayleyplummer.co.uk/trying-to-lose-weight-do-this-today/) - Planning your food and preparing meals in advance is one of the BEST things you can do if you are trying to lose weight. More important even than exercise. Why? What you eat, in terms of the amount and quality, has by far the biggest impact on how your body looks and how much fat
- [Recipe: SCRUMMY Protein Pancakes](https://hayleyplummer.co.uk/scrummy-protein-pancakes/) - I LOVE protein pancakes. They're quick, easy, and if you get a good recipe, they taste AMAZING. They're also good for you - protein packed, with healthy carbs from bananas and/or oats, and a nice little dose of healthy fats too. Much better than toast or cereal! There's a couple of recipes I've tried and
- [Why I Hired my own Personal Trainer](https://hayleyplummer.co.uk/why-i-hired-my-own-personal-trainer/) - A month or so after I started working with the Performance Project team back in July last year, I hired one of the guys, Nick to train me for two sessions each week. For about 5 months we worked through a full body weights program designed to suit my goals and I followed a nutrition
- [RECIPE - a DELICIOUS and healthy dessert!](https://hayleyplummer.co.uk/recipe-a-delicious-and-healthy-dessert/) - This is a really tasty healthy dessert you can create to impress friends (or just enjoy yourself) I've always found it really hard to find healthy desserts that actually taste good. They're usually either packed with sugar or fat (normally both), or they're just a fruit salad (and that doesn't seem like much of a
- [My 3 Week Body Blitz](https://hayleyplummer.co.uk/my-3-week-body-blitz/) - Every now and again as a personal trainer I like to test my own fat loss methods. I've been fairly relaxed with my food over the last couple of months (and had a lot of chocolate to get through after Easter) so am currently slightly heavier and 'softer round the edges' than I consider ideal.
- [How to Eat MORE Food and Have LESS Calories](https://hayleyplummer.co.uk/how-to-eat-more-food-and-have-less-calories/) - So I am a few days in to my 3 week 'Body Blitz' and so far it's going pretty well. I'm managing to stick to around 1750 calories while still getting all the protein, nutrition and healthy fats that I need, and have fitted in a couple of good weights training sessions. Already starting to
- [Dealing with Temptation](https://hayleyplummer.co.uk/dealing-with-temptation/) - This is from an email I sent out a couple of months ago, in the middle of a 3 week 'body blitz' fat loss experiment on myself...you might find the content helpful :) Following on from my last email on Sunday, where I had done 6 days of my 3 week weight loss plan and
- [Dieting - not fun :(](https://hayleyplummer.co.uk/dieting-not-fun/) - An email from the middle of my 3 week fast fat loss experiment... It's now two weeks since I started my 3 week Body blitz. I'm not enjoying it! I wanted to do it for a few reasons - 1. To remind myself again what it's like to be restrictive and count calories, so
- [Women - Train for Strength!](https://hayleyplummer.co.uk/training-with-weights-is-awesome/) - A video posted by Hayley Plummer (@hayleyplummerpt) on May 31, 2015 at 4:55am PDT This video is of a proud moment for me - achieving three bodyweight pull ups. Have to allow myself a celebratory Woop woop! right here. It's something I've always wanted to do and it's taken me fricking ages to get there
- [Recipe: Chocolate Brownie Protein Pancakes (YUM!)](https://hayleyplummer.co.uk/chocolate-brownie-protein-pancakes-yum/) - My favourite breakfast of the moment! I absolutely love protein pancakes and these chocolate brownie ones are just AMAZING. The variety of toppings really helps too :) A number of people asked me for the recipe after seeing the photo on facebook and instagram, so here we are: You will need: 1 banana 30g rolled
- [TOP Tip for Weight Loss Success](https://hayleyplummer.co.uk/top-tip-for-weight-loss-success/) - This post may seem short and probably a bit boring. Sorry. But if you actually apply what's in it, you WILL see an end to your struggles with diet and exercise. What do you need to do to make effective, long lasting changes that give you consistent, long lasting results? Change ONE thing at a
- [Recipe: Protein vanilla and raw choc cheesecake!](https://hayleyplummer.co.uk/protein-vanilla-and-raw-choc-cheesecake/) - THIS tastes delicious. It was born out of two little experiments so it's not my lowest calorie recipe (although it's not bad at all) but it was so good I had to share. I was given a raw chocolate making kit for my birthday a few weeks ago (thanks Louise :)) Amazing. Couldn't wait to
- [Learning to Transform your Body](https://hayleyplummer.co.uk/learning-to-transform-your-body/) - Practicing my deadlift setup and technique Along with nutrition, weights training is the thing I focus on most when working with clients who want to transform their bodies. A lot of people I work with haven't done weights training before, and it can seem really daunting and scary. You're asking your body to move and
- [I love my Fitbit!](https://hayleyplummer.co.uk/i-love-my-fitbit/) - Chances are, you or someone you know has a Fitbit. They are one of the latest fitness gadgets, a little device that you can wear in a band around your wrist, that links up with an app on your phone and tells you how many steps you've taken, how active you've been and even how
- [Why cutting out snacking could help you lose weight](https://hayleyplummer.co.uk/why-cutting-out-snacking-could-help-you-lose-weight/) - You may have heard this advice to lose weight: eat every 3 hours to keep energy and metabolism high. This usually means breakfast, snack, lunch, snack, dinner, snack, bed. That can end up being quite a lot of food. It's easy for calories to add up when we eat that frequently. And most of
- [I ate too much cake!](https://hayleyplummer.co.uk/i-ate-too-much-cake/) - The amazing wedding cake I went to a wedding on Saturday. Beautiful weather and a really lovely day from start to finish. Very importantly for me, amazing food! The reception, for those local to mid Sussex, was at Jeremy's restaurant, which is probably the best restaurant in Sussex in my humble and fairly
- [Healthy Recipe Ideas](https://hayleyplummer.co.uk/healthy-recipe-ideas/) - When you're trying to eat healthy it can be easy to get stuck in a bit of a rut. Chicken, salad, eggs, chicken, salad, yogurt, chicken, salad... You get the idea. These things are obviously great to have but you can do some more exciting things with them, and you can have other things too!
- [I can't stop craving sweet things!](https://hayleyplummer.co.uk/i-cant-stop-craving-sweet-things/) - Lots of people say this to me. Very normal, and a lot of the time I feel the same! So I thought it might help to explain some the reason why you crave sweet things, and what you can do about it.. Sweets, cake, chocolate, and anything else calorific, delicious and 'bad for you' are
- [Making the most out of Life](https://hayleyplummer.co.uk/making-the-most-out-of-life/) - As far as we know, we only get one shot at life. To me, that means I need to make the absolute most out of everything I do. Work hard. Take opportunities. Never stop learning. Set goals and strive to reach them. Help and inspire others. Become the best trainer and coach that I can be.
- [Pain gone, down a dress size, STRONGER than ever before!](https://hayleyplummer.co.uk/pain-gone-down-a-dress-size-stronger-than-ever-before/) - 'For several years I have suffered from hip pain. This has occurred when walking, sitting and even turning over in bed. Physio and injections have helped ease the problem but it always returned after a few weeks. However since I started resistance / weight training a few months ago I now have
- [Don't purge your sins, get stronger!](https://hayleyplummer.co.uk/dont-purge-your-sins-get-stronger-2/) - My client Sarah deadlifting 60kg with a smile on her face :) Going to the gym to train to get STRONG. It's a much more positive focus than going to the gym to burn calories so you can lose weight. Instead of going in to purge yourself for your sins of eating and drinking too much,
- [Spending your calorie allowance](https://hayleyplummer.co.uk/spending-your-calorie-allowance-2/) - We all get a certain 'allowance' of calories that we can spend on food each day. You need to make sure you don't overspend that allowance and consume more calories than you need, otherwise you'll gain (or struggle to lose) weight. We all have certain things we really enjoy that cost a lot of calories. Wine,
- [How to FAIL on a diet](https://hayleyplummer.co.uk/how-to-fail-on-a-diet-2/) - Here's how to set yourself up for failure on a diet: Focus exclusively on the number on scales. Pin all your hopes on them and allow your day to be completely ruined if the number is not what you want Focus on everything you dislike about your current shape - that roll around your stomach,
- [Nice people are so mean!](https://hayleyplummer.co.uk/nice-people-are-so-mean-2/) - I see a trend in the people that I work with and talk to. Some of the nicest, kindest, most lovely people you could meet are the ones who are as mean as they could possibly be to themselves. They're people who have spent huge parts of their lives caring for their families and
- [Questioning your thoughts](https://hayleyplummer.co.uk/questioning-your-thoughts/) - Too many people are thinking negative thoughts about themselves on a daily, sometimes hourly basis. A lot of people don't even really realise that they're doing it. But you'll know you do if you know that you lack confidence and self esteem. There's a nagging negative voice inside everyone at times, and it's almost like there's
- [Questioning your thoughts](https://hayleyplummer.co.uk/questioning-thoughts/) - Too many people are thinking negative thoughts about themselves on a daily, sometimes hourly basis. A lot of people don’t even really realise that they’re doing it. But you’ll know you do if you know that you lack confidence and self esteem. There’s a nagging negative voice inside everyone at times, and it’s almost like
- [Nice people are so mean!](https://hayleyplummer.co.uk/nice-people-are-so-mean/) - I see a trend in the people that I work with and talk to. Some of the nicest, kindest, most lovely people you could meet are the ones who are as mean as they could possibly be to themselves. They’re people who have spent huge parts of their lives caring for their families and always
- [How to fail on a diet](https://hayleyplummer.co.uk/how-to-fail-on-a-diet/) - Here’s how to set yourself up for failure on a diet: Focus exclusively on the number on scales. Pin all your hopes on them and allow your day to be completely ruined if the number is not what you want Focus on everything you dislike about your current shape – that roll around your stomach,
- [Spending your calorie allowance](https://hayleyplummer.co.uk/spending-your-calorie-allowance/) - We all get a certain ‘allowance’ of calories that we can spend on food each day. You need to make sure you don’t overspend that allowance and consume more calories than you need, otherwise you’ll gain (or struggle to lose) weight. We all have certain things we really enjoy that cost a lot of calories.
- [Don't Purge Your Sins, Get Stronger!](https://hayleyplummer.co.uk/dont-purge-your-sins-get-stronger/) - My client Sarah deadlifting 60kg with a smile on her face.Going to the gym to train to get STRONG.It’s a much more positive focus than going to the gym to burn calories so you can lose weight.Instead of going in to purge yourself for your sins of eating and drinking too much, you go in looking
- [5 Mistakes people make in the New Year](https://hayleyplummer.co.uk/5-mistakes-people-make-in-the-new-year/) - Chances are, like most people, you’ve eaten and drunk too much over the last few weeks (or maybe a lot longer).Your clothes are tight, there’s an extra layer round your belly, and you decide you can’t go on like this anymore.It’s New Year.NOW is the time to do something about it.So what do you do?There’s
- [5 Reasons Women Shouldn't Be Scared to Lift Weights](https://hayleyplummer.co.uk/5-reasons-women-shouldnt-be-scared-to-lift-weights/) - Many women still avoid weights training in case it makes them big and muscly. In this blog I hope to explain why this just won’t happen, and why training with weights is probably the best thing you can do to get the body you want. Why is weight training so great for women? First
- [Recipe: My Top 3 Protein Pancake Recipes](https://hayleyplummer.co.uk/my-top-3-protein-pancake-recipes/) - I LOVE pancakes.And I actually really love protein pancakes.With a good recipe, you can make them taste AMAZING, and much better for you than normal pancakes.The high protein content makes them a lot more filling, you'll get more nutrition from the ingredients, and there'll be no need for a sugary topping. There's so much lovely
- ['Weight training has transformed my body - I’m now in the best shape of my life'](https://hayleyplummer.co.uk/weight-training-has-transformed-my-body/) - Lorraine Johnson TestimonialI first started training with Hayley in 2013 with an initial goal of losing some weight and toning up so I could look my best on my wedding day four months later. I had always been active and used to attend various classes at the gym, but I never really enjoyed using the
- [Simple, Healthy, Stress-free Weight Loss](https://hayleyplummer.co.uk/simple-healthy-stress-free-weight-loss/) - How do I start losing weight? What’s the best way to lose weight and keep it off? Do I need to follow a diet, count calories, or just eat healthy? These are all common thoughts and questions when it comes to the confusing world of weight loss. In this article I want to give you
- [The Secret to Willpower and How Can You Get More of it](https://hayleyplummer.co.uk/848-2/) - ‘I know what to do, but I just can’t do it!’ If I had £1 for every time I’ve heard that sentence, I would be on the beach in Australia right now. Why do we struggle so much to do what we know we need to do to get the results we really want? Why
- [Online Client Recipe Creations!](https://hayleyplummer.co.uk/online-client-recipe-creations/) - The awesome ladies in my Online Coaching Program are flying and LOVING their new healthy way of eating. Each of them has lost an average of 10 POUNDS in their first 5 weeks. I've been so impressed with all the fantastic meals they've created from my Healthy Recipe Ebook.All three have embraced the book and I'm thrilled that
- [50 kilos down - Janes Story](https://hayleyplummer.co.uk/903-2/) - 50 kilos down and a huge transformation in fitness, health and self-confidence. Here's Jane's story so far:"Nearly two years ago i had hit 40 and I made the decision that I needed to seriously change my lifestyle and I needed to lose weight and get fit for the first time in my life. So I nervously
- [How to Get Protein in your Breakfast](https://hayleyplummer.co.uk/912-2/) - How to Get Protein in your BreakfastLEVEL – Beginner1130 wordsReading time – 3-5 minutesChances are by now you’ll have heard that protein is a very important part of nutrition.Some of the many benefits of protein are:It has a high satiety effect, so you feel fuller for longerIt helps to repair muscle after exerciseIt is a
- [Choose Happiness](https://hayleyplummer.co.uk/choose-happiness/) - How to change your negative thoughts and finally live the life you deserve.Firstly, a little tough love and a few home truths…The things that are happening in your life and the way you look and feel right now are a direct result of your thoughts and decisions up to this point.If you feel unhappy with
- [Lessons from a rainbow cake](https://hayleyplummer.co.uk/932-2/) - Looks amazing doesn't it!?If you've been on my list for a while you'll know I'm a Personal Trainer who very much likes cake and chocolate. I love to eat healthy, but I also have a very sweet tooth, and I'll eat what I want when I really want it.Everyone should be able to do this
- [The scales have RUINED my day!](https://hayleyplummer.co.uk/do-the-scales-ruin-your-day/) - You know the feeling right? You've had a good week, eaten well, exercised, done everything right. The time has come to step on the scales and assess your progress. Feeling a sense of excitement at the drop you're SURELY going to see, you step forward and wait for the numbers to appear. **drumroll sounds** 'Hang
- [Why am I not losing weight?!](https://hayleyplummer.co.uk/why-am-i-not-losing-weight/) - I'm doing everything right… why am I not losing weight?!Bare with me on this, I have a short(ish) story for you that will hopefully make a lot of sense.Here’s a classic scenario I see that often stops people losing weight.You know that to lose weight, you need to be in a calorie defecit – i.e.
- [My Favourite Holiday Gym Workout](https://hayleyplummer.co.uk/993-2/) - [et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_code admin_label=”Code”][/et_pb_code][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid”] This is a great little fat burning circuit that I did on my recent weekend break in Dubrovnik. Most hotel gyms are not brilliantly equipped with weights so it helps to have something you can do with just
- [Recipe: Grilled Fig, Goats Cheese & Pear Salad](https://hayleyplummer.co.uk/grilled-fig-and-goats-cheese-salad/) - This is such a delicious salad, and a big plate of food for just over 250 calories.Usual fig and goats cheese recipes often contain walnuts and honey as well; I opted to leave these out as the fat and sugar from these would dramatically bump up the calories. A chopped up pear adds a nice
- [2 and a half Stone Down since January - Deb's Progress so far](https://hayleyplummer.co.uk/2-and-a-half-stone-down-debs-progress-so-far/) - This is my superstar client Deb, who has now lost over 2 and a half stone since we started online coaching together in January.Despite having virtually no experience of consistent weights training, and a busy full time job, we've built a program for Deb to do at home and she has done it brilliantly. We had
- [Recipe: Chocolate and Fig Protein Ball Recipe](https://hayleyplummer.co.uk/1025-2/) - These basically came about because I had some dried figs in my cupboard that were going out of date!Always one to use any excuse to create a chocolate based recipe, I experimented with making these chocolate fig balls and they came out pretty well :)This recipe makes 16 balls (be prepared to get sticky chocolate and
- [How Do I Stay Motivated and Focused?](https://hayleyplummer.co.uk/stay-motivated-focused/) - How Do I Stay Motivated and Focused?This was a question asked in my free facebook group for women (click on the link below and come and join)https://www.facebook.com/groups/1630985780558152/We know what we need to do to be slim, healthy and a size we’re happy with – eat well, in the right amounts, and exercise regularly.But a lot
- [Tips to Combat Emotional Eating](https://hayleyplummer.co.uk/tips-combat-emotional-eating/) - Recently I ran a poll in my free facebook group - Health, Fitness and Weight Loss for Women (click HERE to come and join).The question I asked was 'What is your biggest struggle when it comes to weight loss?'By far the most common struggle?Emotional eating.You've probably experienced this too right? I know I have!You're sailing along
- [6 Keys to Successful Long Term Weight Loss](https://hayleyplummer.co.uk/6-keys-successful-long-term-weight-loss/) - I’ve been Personal Training for over 6 years now. In that time I’ve seen and helped a lot of people to lose a fair amount of weight. From my clients and the people I’ve spoken to, these are the common factors I’ve seen in people who have lost weight and kept it off. 1 – Embracing
- [Limiting Beliefs](https://hayleyplummer.co.uk/limiting-beliefs/) - If they gave out medals for yo-yo dieting, self-sabotage, and being your own worst enemy, would you win one?One of the biggest reasons people don’t achieve or maintain the body and life that they want is their limiting beliefs.If you decide you’re going to lose weight, make a change, embrace a new lifestyle, and FINALLY
- [Busy mum? This is for you](https://hayleyplummer.co.uk/busy-mum-read/) - Life is manic.You’re a busy mum, and there are ALWAYS thing you need to do, people you need to help.Everyone else comes first - before you in the pecking line are the kids, your partner, your parents, his parents, the dog, the cat, the goldfish.You’re woken up early by kids who are up and about
- [How to Beat the Sugar Monster](https://hayleyplummer.co.uk/beat-sugar-monster/) - Have you ever been doing really well with food and exercise,then suddenly lost all willpower and sense of control and ended up bingeing on sugar and junk?It happens to a lot of people, in varying levels of frequency.A few of my clients have named it the sugar monster.The sugar monster loves chocolate, cake, biscuits and
- [MINDSET Success - Know your Why](https://hayleyplummer.co.uk/mindset-success-know/) - Do you ever wonder why you can’t stick to things?Why you keep ‘falling off the wagon’, giving in to temptation, taking 1 step forward and 2 steps back?I would hedge a guess that you don’t have a strong enough ‘why’.What is your goal, and why are you trying to achieve it?Most people only have a
- [RECIPE - Protein Banana Bread](https://hayleyplummer.co.uk/recipe-protein-banana-bread/) - This is probably my favourite protein baking recipe.Really tasty and really easy to make. Occasionally I tweak the recipe, take some new photos (working on improving my food photography skills - good excuse to do more baking ;) ) and bring in a batch for my clients to try. I did this last week and posted a photo on
- [24 Easy Foods to Keep in Your House](https://hayleyplummer.co.uk/easy-foods-keep-house/) - We all lead busy, hectic lives, and this can make it hard to plan ahead and always eat the right things. Sometimes we just need something really easy and convenient to eat, no faffing or thinking required! So I've compiled a list of top foods that you can keep in your house to make things
- [The Key to Losing Weight and Keeping it Off](https://hayleyplummer.co.uk/key-losing-weight-keeping-off/) - What's the key to losing weight and keeping it off?If I had to sum it up in three words, it would be this:ENJOY THE PROCESS.That's it. There's no magic method. No perfect diet and exercise regime. That's the key. It all boils down to what we all know - healthy eating, moderation, exercise. You just need a perspective
- [Recipe: Spinach, Quinoa and Whatever-Else-You-Fancy Egg Muffins](https://hayleyplummer.co.uk/spinach-quinoa-whatever-else-fancy-egg-muffins/) - These are just awesome for a quick and easy breakfast or snack on the go. Make up a batch and they should keep for a good few days in the fridge, but they also freeze really well too.Really tasty, high protein, bit of healthy fats from the egg and some quality carbs from the quinoa, plus
- [10 Week Before and After Photos](https://hayleyplummer.co.uk/10-week-before-and-after/) - Really proud of these results from one of my Fit 4 Summer clients.Our 10 week program finished on Saturday and the 4 ladies who took part lost an amazing 51 pounds between them.Our focus on the Fit 4 Summer program was on creating a lifestyle that is ENJOYABLE and SUSTAINABLE. I don't want to see these
- [Recipe: Healthy Protein Chocolate Brownies](https://hayleyplummer.co.uk/healthy-protein-chocolate-brownies/) - Who doesn't love chocolate brownies?These are probably one of my favourite foods, and I would LOVE if they counted as one of your five a day (unfortunately even these ones don't). I'm regularly searching for a healthier, lower calorie version that I can enjoy more often than the full-fat tons-of-sugar regular version that's so damn
- [Ice Cream, French cheese, and a Digital Detox](https://hayleyplummer.co.uk/ice-cream-french-cheese-digital-detox/) - I'm back from an amazing holiday in France last week.Loved every second of it. Amazing scenery, some beautiful towns, and plenty of great food too!If you're in my ladies-only private facebook group (click HERE if you're not)you'll have already seen this photo of me eating ice cream and know that I indulged in a lot
- [Abi's 10 week photos](https://hayleyplummer.co.uk/abis-10-week-photos/) - Brilliant results from my client Abi, who joined my 10 week training program aiming to lose a stone after having her gorgeous little boy.Here's what Abi had to say..."I have achieved my weight loss goal of over a stone and i am now fitting into clothes i was wearing before i got pregnant. It has also
- [Confidence back and a new zest for life](https://hayleyplummer.co.uk/confidence-back-new-zest-life/) - "Just wanted to say thank you for another great session and for all that you are doing and have done for me this past month. In such a short space of time I've got my confidence back in my body and mind and feel good about myself again, which in turn is helping me now
- [What you really need to lose body fat](https://hayleyplummer.co.uk/really-need-lose-body-fat/) - "Although training will help stimulate fat loss, a priority in the program should be heavily placed on nutrition and sleep as they will have a much bigger impact on hormonal management and fat loss"This is a little excerpt from an article for personal trainers about helping female clients to get the best fat loss results
- [What will people say at your funeral?](https://hayleyplummer.co.uk/will-people-say-funeral/) - Slightly morbid topic, but bear with me.We’re all so busy worrying about everything. Trying to weigh X amount and be X dress size.Most thoughts are consumed by food, weight, body image.What the scales will say in the morning. How we look. What clothes we wear. What food we should eat.But what will people say to
- [Stop worrying - you are awesome](https://hayleyplummer.co.uk/stop-worrying-awesome/) - Are you stressing over everything? Wishing you were slimmer, fitter, had more self control?Think you're not doing a good enough job?Trying to help everyone and neglecting yourself?Feel like you're failing because you can never get everything done?Worrying that you're not good / slim / strong / attractive / intelligent / fill-in-the-blank enough?If you answered yes to
- [My Post-holiday Weight Loss](https://hayleyplummer.co.uk/post-holiday-weight-loss/) - Since I got back from my epic holiday in France last month, I decided to record my weight daily as I attempted to shift a few pounds of cheese and chocolate.The main reason for this was so I could show my clients, and everyone else, how weight fluctuates on a daily basis.Many times I've seen
- [Happy in her bikini on holiday](https://hayleyplummer.co.uk/1234-2/) - "I have just returned from a fabulous family holiday and have come back with a few more pounds that I went with for sure (I haven't weighed myself - I figure what's the point it will only make me feel bad!).But also with a sense of happiness that I have never had before. The reason for
- [6 ways to get back on track after the Summer](https://hayleyplummer.co.uk/gained-weight-lost-motivation/) - You've had a lovely summer, relaxed and had fun with the family. Eaten and drunk maybe a little too much, and gained a few extra pounds.Now the kids are back at school and you're left feeling like there's a mountain to climb again.A lot of women are feeling the same.Yesterday one of the ladies in
- [Why Diets DON'T work, and what you can do about it](https://hayleyplummer.co.uk/diets-dont-work-can/) - The vast majority of people who lose weight on a diet will regain that weight within a year.Why is it so hard to make it stick?Here's another way of looking at it...Diets don't work because they are aimed at your mouth and stomach.Training plans alone don't work because they are only aimed at your body.Real,
- [Women and Weights](https://hayleyplummer.co.uk/1273-2/) - "After not exercising since leaving school and my back becoming more of a problem, the future was not looking great at the age of 45!! I knew I had to do something, but what?The thought of going to exercise classes filled me with horror and I knew I had to find something I enjoyed doing,
- [RECIPE: Apple, Carrot and Vanilla Protein Muffins](https://hayleyplummer.co.uk/recipe-apple-carrot-vanilla-protein-muffins/) - A lot of the ladies who I work with, and those in my free facebook group (Health, Fitness and Weight Loss for Women) are keen to find some healthy snack ideas. So I'm on a mission to make some!These muffins came out really well, very good nutritionally and only around 60 calories each – result! Plus
- [Holiday binge?](https://hayleyplummer.co.uk/holiday-binge/) - Panic and go on a dramatic diet in the lead up to holiday, lose a stone in a few weeks...then eat and drink everything in sight while on the holiday, and come back 2 stone heavier.Sound familiar?Maybe not quite to this extent, but if you're like most women, I'm sure you can resonate at least
- [Love food, ENJOY food, still lose weight](https://hayleyplummer.co.uk/love-food-enjoy-food-still-lose-weight/) - We all love food.We all want to be fit, healthy, slim, toned and happy.And we all want that to be a way of life – not constantly dieting, falling off the wagon, and starting all over again.What do we need in order to do this?First, we need to understand food – what it’s broken down
- [Low fat or low carb - what's the best diet?](https://hayleyplummer.co.uk/low-fat-low-carb-whats-best-diet/) - I watched a program the other night looking at what the best diet is for losing weight (yep, another one!).Most of these programs drive me slightly mad. In their quest to make an interesting program, they almost all entirely miss the point of what ACTUALLY works realistically for long term weight loss. Thus creating more confusion
- [25 pounds of weight GONE in week 1](https://hayleyplummer.co.uk/25-pounds-weight-gone-week-1/) - Less bloated, clothes fitting better already, tons more energy, feeling full and enjoying all the easy, tasty healthy recipes they're learning to create.These were just some of the comments from the ladies at the end of week 1 of my 12 week online coaching program.Between 8 of them (one more started slightly late so didn't count
- [RECIPE: Easy and Delicious Shakshuka](https://hayleyplummer.co.uk/recipe-easy-delicious-shakshuka/) - One of the easiest, tastiest and most nutritious lunches I've enjoyed for a while. This was soooo good.Perfect warming meal for the colder days we're experiencing now. And this would actually work well for breakfast or dinner too.I'm not sure if this is technically shakshuka (I adapted this from a shakshuka recipe, but that involves
- [How to stop being a mindless eater](https://hayleyplummer.co.uk/stop-mindless-eater/) - Three simple concepts that can save a ton of calories:Food Trade-offs, Food Policies, and the Power of ThreeI'm reading a really great book at the moment called Mindless Eating.The whole concept of the book is that we are very susceptible to habits and things in our environment that make us eat more than we actually
- [Wedding ring FITS for the first time in 18 months](https://hayleyplummer.co.uk/wedding-ring-fits-first-time-18-months/) - How cool is that?! ^^^Was SO pleased to see this post yesterday from Kim, one of the awesome ladies in my 12 week transformation group, along with the words:Goal number one achieved (just ), not been able to wear these for 18 months! Feeling happy Finding this group really motivating and I'm doing so much better than I could
- [RECIPE: Cold-busting Chicken and Sweet potato soup](https://hayleyplummer.co.uk/recipe-cold-busting-chicken-sweet-potato-soup/) - Am putting this recipe down to beating a cold inside 24 hours. It's THAT good (and tastes delicious).Yesterday I woke up feeling GRIM. Sneezing, eyes streaming, full blown cold suddenly appearing out of nowhere. Not impressed.I'm not very good at being ill, so as I sat on a sofa next to a mounting pile of tissues,
- ['I keep eating my kids' food!'](https://hayleyplummer.co.uk/keep-eating-kids-food/) - 'Their dinner was just too good to waste, and the biscuits in the cupboard keep talking to me!'A common problem that a lot of my clients struggle with...You've prepared a nice meal for the kids, and they've left some of it.Sometimes it's a really high quality, healthy meal, and it seems such a waste to
- [Chocolate, kronuts, and some sightseeing... My trip to Barcelona](https://hayleyplummer.co.uk/chocolate-kronuts-sightseeing-trip-barcelona/) - Exploring new places, eating great food, and spending time with special people = 3 of my favourite things in life.So this trip to Barcelona with my mum was always going to be brilliant.We stayed in a hotel literally just off La Rambla, which was a perfect location for two people with no sense of direction
- [4 stone down - Deb's story](https://hayleyplummer.co.uk/4-stone-debs-story/) - How amazing does Deb look in that photo ^^^I am SO proud of this lady.4 STONE down.Started at size 20-22, now buying most things in a size 14 :) Deb has been online coaching with me since January and I'll be writing up a blog about her progress to send out next week. In the meantime, here's
- ['I know what to do, I'm just not doing it!'](https://hayleyplummer.co.uk/know-im-just-not/) - It’s so annoying isn’t it?!You KNOW you need to plan your food / snack less / drink less wine / stop eating chocolate after dinner every night / exercise more etc etc.But you just can’t seem to do it for more than a few days before you slip.Why is that???It could be down to the
- [How to lose 4 stone, and 11 inches from your waist...](https://hayleyplummer.co.uk/this-is-what-deb-did/) - How to lose 4 stone (and counting) and keep it off.This is my client Deb, who has been online coaching with me for the last 10 months.Deb has burned off an incredible 4 stone.Lost an amazing 11 INCHES from her waist.And dropped from a size 20/22 to a size 14.I’m super proud of her, and we’re
- [Wine, Chinese, regular meals out, and still a STONE down in 7 weeks](https://hayleyplummer.co.uk/wine-chinese-regular-meals-still-stone-7-weeks/) - 'Really pleased to have hit 1 stone weight loss! Cannot really believe it!'Was my online client Debra's comment in our private facebook group over the weekend (different Deb to the one I was talking about last week!)Just like the other ladies in the online transformation group, Deb is now experiencing:- nice comments from people who've noticed
- [How Good Would It Be?](https://hayleyplummer.co.uk/how-good-would-it-be/) - "Am well pleased with the progress this week, have noticed my stomach flatter and less bloated, feel more energised and have enjoyed the little routine I am getting myself in." This was my online group client Emma's comments in her weekly check in with me at the weekend, after losing another 2lbs. How good would
- [Why You're Not Motivated](https://hayleyplummer.co.uk/youre-not-motivated/) - Been thinking about this a lot recently. So many people are struggling for motivation, ESPECIALLY with the run up to Christmas approaching. It's a magical time! But it's also stressful right!? Trying to get presents sorted, fit a ton of engagements into your calendar, please everyone and navigate a load of meals out without being a
- [What to choose on a Christmas Coffee Shop Menu](https://hayleyplummer.co.uk/christmas-cafe-pit-stop/) - Christmas is a wonderful time right? Especially if you love your food!It can be a nightmare time though if you're trying to lose weight.My top tips for navigating the festive season would be - - stay aware of how much you're having on a daily basis - check out the calories when you can so you
- [I've Been Thinking...](https://hayleyplummer.co.uk/ive-been-thinking/) - I’m actually on holiday this week. Feurteventura, since you ask. I don’t usually send emails while ‘on holiday’ but this is a bit of a working trip too. And I actually quite like writing to you lovely people on my email list. Anyone who actually sits and reads my waffling is a valued person who
- [Top Tips For Christmas Party Season](https://hayleyplummer.co.uk/top-tips-christmas-party-season/) - How to enjoy the food and drink, feel great, and not gain a load of weight... Do you find yourself looking forward to Christmas parties, but also dreading them a little at the same time? Yummy food, laughs with friends, wine galore but also 'oh my God how much weight am I going to put
- [What Are The Best Alcohol Choices For Weight Loss?](https://hayleyplummer.co.uk/best-alcohol-choices-weight-loss/) - Yes, you can drink alcohol and still lose weight :) A healthy lifestyle should be all about balance, and that means you can incorporate the things you like (just maybe not every day!). If you like a tipple, it's very helpful to know the calories in what you're having, and also what's in alternative options.
- [Is this New Year Program just what you need?](https://hayleyplummer.co.uk/new-year-program-just-need/) - Next ladies online coaching program starts Monday 2nd January 2017...Do you know that no matter what your best intentions are, you’re going to end up eating and drinking too much at Christmas?And have that horrible feeling where you know that you've definitely put on a few more pounds even before NYE?You know the feeling right?You SAID
- [Top Tips for Christmas Party Season](https://hayleyplummer.co.uk/top-tips-christmas-party-season-2/) - How to enjoy the food and drink, feel great, and not gain a load of weight…Do you find yourself looking forward to Christmas parties,but also dreading them a little at the same time?Yummy food, laughs with friends, wine galorebut also‘oh my God how much weight am I going to put on?!’Christmas should be enjoyed as
- [Greek people eat an average of 26 LITRES of this every year](https://hayleyplummer.co.uk/greek-people-eat-average-26-litres-every-year/) - Random fact! What am I talking about? Olive oil. Not super exciting I know, but it has been proven to be good for your heart. And that IS exciting, because heart disease is the number one killer of women in the UK. So anything that's been proven to lower that risk is worth knowing about.
- [These jeans haven't fitted for YEARS...now they do :)](https://hayleyplummer.co.uk/jeans-havent-fitted-years-now/) - Forgot to say, I went in my pre pregnancy skinny jeans without a muffin top! And got lots of lovely comments from colleagues that I'd not seen for months! Yay, feeling great 😍😀 Brilliant comment in our facebook group yesterday from my online client Kim. Swiftly followed by this from Teresa: 'Well done Kim, amazing feeling
- [22lbs in 12 weeks...Deb's amazing photos](https://hayleyplummer.co.uk/22lbs-12-weeks-debs-amazing-photos/) - Check out the difference in those photos! ^^ Amazing work from Deb, one of the fab group of ladies in my online coaching transformation program. We finished the program last weekend and the ladies did brilliant. More results coming soon... This is what Deb had to say: "I can't believe I have lost 22lbs in 12
- [19lbs down in 12 weeks...Karen's fantastic photos](https://hayleyplummer.co.uk/karens-fantastic-photos/) - ^^^ Wow! This lady did fantastic. 19lbs burned off in 12 weeks, and dropped from a size 14-16 to a size 12.Karen was part of my 12 week Online coaching program that finished a couple of weeks ago. I have to say I was incredibly happy to get this comment from Karen when I wished all the
- [Top 10 things you can do to be fit, healthy and happy in 2017](https://hayleyplummer.co.uk/top-10-things-can-fit-healthy-happy-2017/) - You're ready to get fit and healthy, but there's so much conflicting advice out there right now, it's difficult to know where to start. What's useful, what's not worth bothering with, and what's just a load of crap? If you want to get fitter and slimmer, feel confident and happy in smaller clothes, and generally
- [What women age 40-60 need to be healthy... Part 1: Food!](https://hayleyplummer.co.uk/what-women-need-part-1-food/) - The first of a series of short blogs I'll be writing, covering everything women need to be fit, healthy, happy and strong into their forties, fifties and beyond. This info will help any woman at any age, but for women age 40-60 there's some specific points that will be really useful to follow. The focus of this
- [What women age 40-60 need to be healthy Part 2: Stress (i.e. less of it)](https://hayleyplummer.co.uk/women-age-40-60-need-healthy-part-2-stress-e-less/) - Women today have a lot of things to get stressed about – kids, work, family, health, money and weight to name but a few.There's so many things to do, and so little time to get any of it done!Then just when you think you have one thing sorted and can relax a little, something else
- [10 Reasons Why all Women should do Resistance Training](https://hayleyplummer.co.uk/10-reasons-women-resistance-training/) - You might have heard people talking about the benefits of weights training, or resistance training. This article will explain just why it’s so good, for women of all ages, and how you can incorporate it into your life. What is resistance training? Resistance training is something I’m really passionate about encouraging women to do. It’s
- [Weight Loss Motivation Hacks](https://hayleyplummer.co.uk/weight-loss-motivation-hacks/) - Do you sometimes wish you could just rewire your brain, or replace it with someone else’s? Weight loss can be such a mental battle. In our modern day world there are always temptations to deal with. Cakes in every coffee shop. Chocolate at the petrol station. Kids not eating their God damn food and leaving you nibbling
- [RECIPE: Protein Chocolate Brownies](https://hayleyplummer.co.uk/recipe-protein-chocolate-brownies/) - I love a good baking session, although my problem is that I then tend to eat half the mixture and half of whatever I've made... Still, these were really tasty and super easy to do. A great recipe to make with kids too, as a couple of my clients have already found out. No refined sugar, MUCH
- [Random Tips for Weight Loss Success](https://hayleyplummer.co.uk/random-tips-weight-loss-success/) - I've had some good chats with some of my clients recently. It's that time of year to set goals, review the previous year, and plan how to make this one better, or even better. So I thought I'd send out an email of little snippets of what we've talked about, as together in there you might find
- [How to Get Strong, Healthy Bones and Reduce Your Risk of Osteoperosis](https://hayleyplummer.co.uk/strong-healthy-bones/) - Something I've recently been studying is health and nutrition around the menopause. A big risk for women as we get older is developing osteoporosis due to weakening bones. We are at our bone density peak around the age of 30, and from then it gradually drops year after year. When we hit menopause, a big
- ["I'm Never Going To Be Able To Do It..."](https://hayleyplummer.co.uk/im-never-going-able/) - Do you ever feel like you’re a lost cause? Like you’ve tried everything and are just destined to be overweight and unhappy with your body? Like you just cant quite get it, can’t make it stick, aren’t disciplined enough, haven’t got the willpower? Do you wonder why everyone else seems to be able to do
- [What the hell should I actually be eating?](https://hayleyplummer.co.uk/what-the-hell-should-i-eat/) - There is SO much confusing information about what we should be eating to be healthy and lose weight. Everywhere you look you get a different message right? Carbs are bad, sugar is bad, fat is bad, gluten is bad, everything gives you cancer...What the hell can we actually eat?!Many women just don't know where to
- [My Fat-Burning Holiday Gym Workout](https://hayleyplummer.co.uk/holiday-gym-workout/) - How to get the most out of a visit to the gym...Recently I spent 10 days on holiday in Thailand. It was AMAZING. Such a fascinating, friendly and beautiful country. The temples, the people, the weather, the culture, the scenery, the beaches...all awesome, and the food - wow.Being such a foodie, and being surrounded by
- [Women On FIRE](https://hayleyplummer.co.uk/women-on-fire/) - Feeling very inspired right now! Just spent the weekend in Brighton at 'Woman on Fire', an event for women in the fitness industry - mainly personal trainers, class teachers and physios. There was about 200 at the event and it was just brilliant to see so many female fitpros all in the same place...all getting together to learn, inspire
- [11 common food, fitness and weight loss myths...BUSTED](https://hayleyplummer.co.uk/11-common-weight-loss-myths-busted/) - There's so much confusing information out there when it come to health, fitness, weight loss and what we should be eating, so I thought I'd do a little 'myth buster' email for you. Here's some common fitness and nutrition myths that are NOT true...1. Eating fat makes you fatit only makes you fat if you consume
- [Anything here that might help you?](https://hayleyplummer.co.uk/anything-might-help/) - Over the years of being a personal trainer I've learned the many benefits of building habits into daily life. From eating fish and chips, dominos and large bags of maltesers every week as a teenager, I've now managed to refine this down to a largely healthy lifestyle while still being able to be pretty relaxed
- [7 tips to help enjoy your chocolate this weekend](https://hayleyplummer.co.uk/7-tips-help-enjoy-chocolate-weekend/) - Easter is one of my favourite occasions of the year. What’s not to love about an abundance of chocolate? And somehow it tastes even better when it’s shaped like an egg... I like it so much that I even ‘accidentally’ bought one too many eggs for my family, so this little mini egg treat will
- [Now It's Time To Get Back In Shape!](https://hayleyplummer.co.uk/now-time-get-back-shape/) - I got home last night after spending a few days in Budapest with my mum. It was an awesome trip - had such a great time. Beautiful sights and loads of great food, including this pineapple and coconut cake ^^^ (yum!) After a holiday in Thailand, Easter, and now Budapest, I'm feeling it! Probably a good half stone
- [Over 3 STONE Down Since The Start Of The Year!](https://hayleyplummer.co.uk/3-stone-since-start-year/) - The photo says it all ^^^ Very proud of this lady and how well she's done since starting my Change For Life online program at the start of this year. All this amazing progress while looking after two young children! Still having the freedom to enjoy the foods she likes, having meals out and enjoying
- [Looking For A Little Motivation?](https://hayleyplummer.co.uk/looking-little-motivation/) - I did a 5 minute video on this in my ladies-only facebook group - Health, Fitness and Weight Loss for Women (click to come join it HERE). If you haven't seen it, I highly recommend giving it a watch. It's not often I talk sense but some of the ladies in the group seemed to
- [10 ways you're eating more than you think...](https://hayleyplummer.co.uk/10-ways-youre-eating-think/) - 'I'm eating really well and exercising, but I'm not losing weight!'Does this sound like a familiar experience?It can be hugely frustrating when you feel you're doing everything right but nothing seems to be changing.There’s SO MUCH confusion and conflicting advice when it comes to weight loss, so I want to try and clear a bit of
- [You DON'T need to worry about this to lose weight...](https://hayleyplummer.co.uk/dont-need-worry-lose-weight/) - There's so much confusion when it comes to what you should and shouldn't do to lose weight. Here are a few myths dispelled... 🍷 You don't need to completely cut out alcohol, sugar, crisps, bread, dairy, meals out, pizza or any of your favourite 'naughty' foods. Anything can be eaten in moderation. These foods on
- [How do you feel about the scales?](https://hayleyplummer.co.uk/how-do-you-feel-about-the-scales/) - Does the thought of stepping on them sometimes scare you? Do they have the ability to make you feel depressed, upset, and completely make or break your day? I know so many women for whom this is the case. When did we start thinking it was ok to give so much power to a little
- [Are you on the left or the right?](https://hayleyplummer.co.uk/are-you-on-the-left-or-the-right/) - Such a huge difference... One brings misery and frustration, the other brings health and happiness. So many women get stuck going round and round in the short term diet / 'fuck it I'm just going to eat and drink everything' mentality. But to be successful long term, it has to become a LIFESTYLE. A way of
- [Client Success Stories](https://hayleyplummer.co.uk/client-success-stories/) - What does it take to lose weight in a healthy way? These clients have all achieved brilliant results and are keeping the weight off (or continuing to lose more). So I thought I'd ask them to sum up what it takes, and what you need, to experience long term success. Here's what they had to
- [Birthday Cakes And Workouts](https://hayleyplummer.co.uk/birthday-cakes-workouts/) - Sunday was my birthday, and I was very lucky to be given not one but TWO amazing cakes... White chocolate and mini egg cheesecake, and a chocolate cake covered in oreos... both incredible. Sunday would definitely be classed as 'off track' in terms of healthy and balanced nutrition! But it's all good. One day doesn't ruin
- [Feeling Down, Bloated, And GAINED Weight](https://hayleyplummer.co.uk/feeling-bloated-gained-weight/) - "Hi Ladies, I just wanted to share with you that last week I was feeling really down, quite bloated and it was the time of the month, so when I stood on the scales I had put on 1lb. This week I was really pleased to have lost 3lb. Hoping that this continues as I
- [Should You Eat Butter?](https://hayleyplummer.co.uk/should-you-eat-butter/) - One of my online clients recently asked me if she could have butter on her potatoes. My answer was... Of course! You can have anything you want. We're building a lifestyle that works for long term success and happiness - we are not 'on a diet' :) And butter on potatoes does make them taste
- [RECIPE: Lemon, Coconut and Blackcurrant Loaf Cake](https://hayleyplummer.co.uk/recipe-lemon-coconut-blackcurrant-loaf-cake/) - This came out really well! A very tasty, healthier alternative to normal cake - no refined sugar, no flour, just good natural, wholesome ingredients. I made this in a small loaf tin and got 10 slices from it. Popped a few slices in the freezer after a couple of days, mainly so I didn't keep
- [Jo's Amazing Transformation - Story and Photo](https://hayleyplummer.co.uk/jos-amazing-transformation-story-photo/) - What a difference in that photo! So happy for Jo and what she's achieved, and even more importantly, how much better she FEELS within herself. Here's what this lovely lady had to say about her transformation... "I first started working with Hayley in May 2016. I'd got to a point where my weight was spiraling
- ['Support, advice, accountability, and a kick up the bum!'](https://hayleyplummer.co.uk/support-advice-accountability-kick-bum/) - That's what a lady asked me for yesterday. We were chatting on the phone after she applied for Change For Life 5, and spoke about her goals, struggles, and what she needed from the program. Like so many women she's: - got a range of clothes sizes in her wardrobe and would LOVE to fit back
- ['I Need Help and Support'](https://hayleyplummer.co.uk/need-help-support/) - "I am overweight, do not do enough exercise and am fed up with feeling lethargic and constantly telling myself off for whatever I eat. I need help and support to show me how I can change my current lifestyle to be healthier and therefore setting a good example for my children, but also to feel
- [RECIPE: Baked Hake with Smoked Salmon and Butter Bean Cassoulet](https://hayleyplummer.co.uk/recipe-baked-hake-smoked-salmon-butter-bean-cassoulet/) - This was such a delicious dinner, and incredibly easy to do. I had a meal very similar to this at a restaurant a few weeks ago in Cornwall and it was so good I had to try and recreate it. Happy to say this turned out completely delicious. Maybe a bit of a cheat's 'cassoulet'
- [5 stone down since January...Vicky's amazing photos](https://hayleyplummer.co.uk/5-stone-since-january-vickys-amazing-photos/) - How fantastically well has this lady done? ^^ Absolutely incredible progress from Vicky. After having a baby last year, Vicky signed up for my Change For Life online program in January ready to get back to where she's happy to be, and keep the weight off for good. She has now reached 5 STONE weight
- [Your Health and Fitness Bank Account](https://hayleyplummer.co.uk/health-fitness-bank-account/) - Did you see my summer snack on facebook or instagram the other day? It was delicious! So simple, but full of nutrition from the fruit, protein from the yogurt (I had plain Liberte), and a little sweet treat from the meruinge (really struggle to spell that word!!). Would make a great pudding option, perhaps even for when
- [Protein Powder for Women - All You Need to Know](https://hayleyplummer.co.uk/protein-powder-for-women/) - You might have heard that you should probably be eating more protein. And you might have seen lots of people having 'protein powder' and 'protein bars' as part of their diet. It can be a bit confusing if you've not come across or had these before. This is a guide on all you need to
- [RECIPE: Butternut Squash and Turkey Lasagne](https://hayleyplummer.co.uk/recipe-butternut-squash-turkey-lasagne/) - A lasagne that's low in fat and calories, packed with nutrition and still really tasty? Get away! It's true :) By swapping the beef for turkey mince, the pasta for butternut squash, the creamy sauce for passata mixed with ricotta, and adding some extra veg, you can enjoy a lasagne that's tons better for you
- [GAINED Weight and Felt Like Giving Up](https://hayleyplummer.co.uk/gained-weight-felt-like-giving/) - When things aren't going your way and you feel like giving up, but you turn it around and WIN the day... :D Just wanted to share with you this fab quote above from one of the ladies on my Change For Life program, and the story behind it. This lady gained a pound last week. BUT she
- [Did You Fall Off Too?](https://hayleyplummer.co.uk/did-you-fall-off-too/) - I fell off my bike yesterday. To be fair this has happened about 15 times in the last year or so, and it’s always down to my bloody cycling cleats (or more specifically, my inability to unclip them from the pedals on a consistent basis). Wanting to stop, wobbling around at 2mph trying frantically to
- [Recipe: Banana and Chocolate Overnight Oats](https://hayleyplummer.co.uk/banana-chocolate-overnight-oats/) - A quick and easy healthy breakfast recipe that requires NO effort in the morning, and tastes delicious... Oh, and it has chocolate in it! What's not to love? Here's how to make it: Ingredients 30g oats 1 small banana, sliced or chopped into small chunks 150g Liberte yogurt 1 tbsp cacao powder (dark cocoa
- [Recipe: Quinoa Summer Salad](https://hayleyplummer.co.uk/quinoa-summer-salad/) - This is a super delicious summery salad and very easy to make. Plus it will make you feel a-mazing with all the goodness - it's packed with vitamins and minerals from all the different veg, healthy fats from the avocado, as well as pplenty of fibre, a bit of protein, and more quality nutrients from the
- [Thrown out her size 14 and 16 clothes...](https://hayleyplummer.co.uk/thrown-size-14-16-clothes/) - LOVED this quote from one of the ladies in my Change for Life group. Like most women, everyone in the group has experience of going on diets... losing some weight... and then putting it back on again because it just wasn't sustainable. A massive part of the process we're going through together is changing mindsets and lifestyles as
- [How to eat cake, drink wine, NOT diet, and still lose weight...](https://hayleyplummer.co.uk/eat-cake-drink-wine-not-diet-still-lose-weight/) - You want to lose weight and be healthy, but...there's always something making it difficult! Holidays, social events, birthdays, meals out, Christmas and all the parties that entails… It's tough right?! Life constantly presents us with temptations to have a few drinks, a scrumptious-looking piece of cake, a nice dinner with friends or family. Sometimes we
- [Recipe: Black Bean Chocolate Protein Muffins](https://hayleyplummer.co.uk/recipe-black-bean-chocolate-protein-muffins/) - Flour-less chocolate muffins that are high in protein, low in sugar, and packed with healthy ingredients. Oh, and they're delicious! A great healthy baking option for kids (and adults too of course). Here's how to make them: Ingredients 380g tin or carton of black beans 3 eggs 1/2 cup plain Liberte yogurt (or
- [Recipe: Healthy Millionaire Shortbread](https://hayleyplummer.co.uk/recipe-healthy-millionaire-shortbread/) - Millionaire Shortbread has to be one of the best things ever... And creating this healthy version that still tastes a-mazing made me very happy! In these little beauties the butter, sugar and flour is replaced with coconut oil, protein powder, oats, dates, honey and dark chocolate, so you get some quality nutrients for your
- [How to Stay Young... and look fabulous at Christmas](https://hayleyplummer.co.uk/stay-young-look-fabulous-christmas/) - Did you see that program? How to Stay Young on BBC1. It's a 3-part series, really good, and I’d definitely recommend catching it on BBC IPlayer if you haven’t seen it. Lots of very normal people who over time have slipped into bad habits and an unhealthy lifestyle. They go through a series of
- [Recipe: Chocolate Swirl Banana Bread](https://hayleyplummer.co.uk/recipe-chocolate-swirl-banana-bread/) - A healthy banana bread recipe with chocolate in it...wow! What more could you want? This recipe was inspired by the book 'The Food Medic' by Dr Hazel Wallace (really great book with lots of healthy recipes, I'd recommend). Healthy natural ingredients and no refined sugar - it's sweetened just through the bananas, honey, and
- [Would you eat this ice cream sundae?](https://hayleyplummer.co.uk/eat-ice-cream-sundae/) - How amazing does that look? This is what one of the ladies in my Change For Life program ate for lunch on Sunday. As a health and weight loss coach, it might seem unusual for me to say this, but I was REALLY pleased that she had it. Here's what the lady herself had to
- [In the process of a weight transformation but achieving so much more than that.](https://hayleyplummer.co.uk/process-weight-transformation-achieving-much/) - In the process of a weight transformation but achieving so much more than that. This lady is a star, she's made so many positive changes and I'm very happy she's going to continue her journey on the next Change For Life program. Here's what Ali has to say about her experience so far... "I'm now
- [26lbs down in 12 weeks... Helen's story](https://hayleyplummer.co.uk/26lbs-12-weeks-helens-story/) - How amazing is the change in those photos... ^^ So proud of this lady and what she's achieved in my lastest 12-week online weight loss program, Change For Life. More than anything, the new healthy relationship with food and herself is what makes me happiest. That's what sets people on the path to long-term success.
- [This was hard to write... But I really hope it makes a difference to someone.](https://hayleyplummer.co.uk/hard-write-really-hope-makes-difference-someone/) - This was hard to write... But I really hope it makes a difference to someone. My nan was amazing; kind, caring, and she had a wicked sense of humour. I saw her go into a nursing home at the very young age of 58 due to mental health issues. Over the next few years she
- [Us women all have parts of our body that we don't really like much don't we ](https://hayleyplummer.co.uk/us-women-parts-body-dont-really-like-much-dont/) - Us women all have parts of our body that we don't really like much don't we Despite encouraging this not to be the case with all the amazing women I meet, I'm just the same as anyone. My legs have always been an area of my body I've never really chosen to display. Often largely
- [I made this last night and it was so delicious I had to share](https://hayleyplummer.co.uk/made-last-night-delicious-share/) - I made this last night and it was so delicious I had to share. All natural ingredients, lots of nutrients, and some protein from the chickpeas too. Makes a delicious healthy snack or pudding option :) Here's the recipe: Chocolate Hummus Ingredients 1 drained tin chickpeas 4 tbsp cacao 4 tbsp date syrup 1 tbsp
- [Looking extremely happy and about to enjoy the most amazing sticky toffee pudding](https://hayleyplummer.co.uk/looking-extremely-happy-enjoy-amazing-sticky-toffee-pudding/) - Looking extremely happy and about to enjoy the most amazing sticky toffee pudding last night literally of the best desserts I've ever tasted. People who know me know I am a proper foodie... I enjoy eating healthy nourishing foods most of the time... and I also love a proper indulgent bit of cake or dessert
- [Holiday buffets and profiterole ice cream...](https://hayleyplummer.co.uk/last-week-holiday-cyprus-god-food/) - Last week I was on holiday in Cyprus. It was amazing...we were so lucky with the weather and had a brilliant hotel. Staying half board meant we got access to the buffets they served for breakfast and dinner, and my God... the food!! Literally everything you can think of for breakfast including French toast and
- [10lb weight loss in a week?](https://hayleyplummer.co.uk/ever-done-diet-promises-rapid-weight-loss/) - Have you ever done a diet that promises rapid weight loss? On instagram recently I've seen a number of women struggling with weight loss motivation and being tempted into trying quick fix diets. One lady tried the Cambridge diet. From what I could tell she drank 3 shakes a day and ate hardly any food for
- [Lets just start again in January!](https://hayleyplummer.co.uk/much-food-temptation-around-right-now/) - So much food and temptation around right now! Meals out, drinks, chocolate and mince pies everywhere...definitely a tough time of year to stay on track with your goals. It's the chocolate, gingerbread men and lebkuchen stars that get me... love those! And the 'oh go on, it's Christmas' feeling that everyone starts to get. It's easy to
- [Last night I spent over £2000....](https://hayleyplummer.co.uk/last-night-spent-2000/) - Literally with the click of a button, over £2000, gone! Always find it amazing how you can just do that online. But I couldn't be more excited with what I've spent it on. From March 2018 I'll be starting a 1-year course with Mac Nutrition University. This is THE very best company in the fitness industry
- [RECIPE: Sweet potato nachos](https://hayleyplummer.co.uk/recipe-sweet-potato-nachos/) - Sweet potato nachos... This was such a great meal. Packed with nutrition, vibrant colours, and so tasty. Definitely will be making again! Here's the recipe if you fancy giving it a go... INGREDIENTS (To serve 2) 1 large sweet potato tsp olive oil / frylite tsp smoked paprika For the chilli 1 onion 1
- [Deb's amazing photos and how to lose weight long term](https://hayleyplummer.co.uk/debs-amazing-photos-lose-weight-long-term/) - One year ago, I posted these photos of Deb. She had just finished my first ever Change For Life online program and had lost 22lbs in 12 weeks. A few days ago Deb commented on my facebook post saying this: "Been meaning to message you to say that one year since finishing the program I
- [This time last year...size 18 and in tears. Now...size 12 and needing new clothes 😃](https://hayleyplummer.co.uk/time-last-year-size-18-tears-now-size-12-needing-new-clothes-😃/) - This message got posted in our online group over the weekend. The transformation in the photos is incredible! Such a happy, confident smile in the second one, and this lady looks AMAZING. She's asked for the photos to remain private but rest assured, this lady has done a brilliant job this year. We started
- [How to lose weight and KEEP it off next year](https://hayleyplummer.co.uk/lose-weight-keep-off-next-year/) - I hope you had an amazing Christmas. How much chocolate and cheese did you have? Me - a lot! Most importantly, it was a lovely day spending time with family, but there was definitely some indulgence going on with all sorts of delicious food lying around. Out of interest, I weighed myself on Boxing Day
- [5 and a half stone down THIS YEAR - Vicky's incredible photos](https://hayleyplummer.co.uk/5-half-stone-year-vickys-incredible-photos/) - So proud of this lady! This is why I absolutely love what I do. Vicky sent me these photos and the message below last week. I've pasted it as it was written and will let Vicky tell her story. Huge inspiration right here... "This year has been incredible! Since working with the Change for Life
- [ONE thing you can do to make this year a great one](https://hayleyplummer.co.uk/one-thing-can-make-year-great-one/) - Happy New Year! Here's a photo from my New Year's Eve... having fun during a nice walk in the rain, followed by dinner out (at an Indian, as it was NYE shared chicken tikka masala and some other creamy coconutty dish with fruit in, very high in calories but also very yum!!), and being home
- [Fish finger sandwich (yum!) and food for mental health](https://hayleyplummer.co.uk/fish-finger-sandwich-yum-food-mental-health/) - This was so good.. You may have seen it posted on my Instagram recently, or in my free facebook group Health, Fitness and Weight Loss for Women My point in making this was to show that healthy eating doesn't need to involve hours slaving in the kitchen, or missing out on foods you enjoy. To stick to
- [RECIPE: Healthy Chocolate Banana Bread](https://hayleyplummer.co.uk/recipe-healthy-chocolate-banana-bread/) - A delicious banana bread with natural ingredients, low in fat and sugar, and it's got chocolate in it... yep, this is one of my new favourites! I've been experimenting to create a nutrition-packed cake-type recipe (chocolate-flavoured of course) that's as natural as possible and also pretty good in terms of calories. The trouble with
- [Why you should eat cake (and here's me eating some)](https://hayleyplummer.co.uk/eat-cake-heres-eating/) - Yep, it was as indulgent and delicious as it looks :) I did share (a little bit) with my mum, as it was huge! Vegan oreo cake from a local cafe...yum. Anyway This week in my online group, 4 ladies have birthdays (so I thought I'd have this to help them celebrate). There's cake, wine, meals
- [RECIPE: Healthy Chocolate Banana Bread](https://hayleyplummer.co.uk/recipe-healthy-chocolate-banana-bread-2/) - A delicious banana bread with natural ingredients, low in fat and sugar, and it’s got chocolate in it… yep, this is one of my new favourites! HEALTHY CHOCOLATE BANANA BREAD RECIPE I’ve been experimenting to create a nutrition-packed cake-type recipe (chocolate-flavoured of course) that’s as natural as possible and also pretty good in terms
- [Tough January? Here's how to kick off your year now](https://hayleyplummer.co.uk/tough-january-heres-kick-off-year-now/) - Happy February! How was January for you? It seems to have been a tough month for a lot of people with post-Christmas blues, colds and bugs going round, life stress and the weather. If your goals or plans haven't worked out so far, don't worry, you are not alone! Best thing to do in this case
- [Healthy recipe ideas and a very cute baby 😍](https://hayleyplummer.co.uk/healthy-recipe-ideas-cute-baby-😍/) - What a beautiful morning it was today. Super quick fact about light and sleep.... I learned recently about how beneficial it is to get outside in the morning if at all possible. Apparently this can even help us sleep better at night. Being out in natural daylight shortly after waking up has been part of
- [RECIPE: Protein Pancakes](https://hayleyplummer.co.uk/recipe-protein-pancakes/) - Happy Pancake Day! To celebrate one of my favourite days of the year, two of my favourite protein pancake recipes are below. Nothing wrong with the traditional flour, eggs and milk of course, but if you're looking for a healthier option, protein pancakes are really easy to make and packed with nutrition. They feel like a
- [This is what Claire said](https://hayleyplummer.co.uk/this-is-what-claire-said/) - Every week with all my online clients, I get them to fill in a check-in form to let me know how their week has gone (good way to look back and notice all the wins that were achieved, and highlight any struggles that I can help them with). This is part of what Claire wrote
- [Top tips for cravings and emotional eating](https://hayleyplummer.co.uk/top-tips-cravings-emotional-eating/) - Do you ever find yourself reaching for comfort foods when you’re stressed? It’s something a lot of people struggle with and there’s a lot that can be said, but here’s a few suggestions that might help. What else makes you feel good? When we are stressed and craving chocolate it can be hard to
- [26lb weight loss... Helen's update 5 months on](https://hayleyplummer.co.uk/26lb-weight-loss-helens-update-5-months-on/) - I shared Helen's transformation back in October after she completed my online program Change For Life and am very happy to say she's maintained her amazing progress since then. Here's what Helen had to say about her experience: "I'd yo-yo dieted my whole life and it has always affected my mood and confidence…until now! Food
- [Your biggest struggles... and how I can help](https://hayleyplummer.co.uk/your-biggest-struggles-and-how-i-can-help/) - That quote above means so much to me. Every time I doubt myself (cos let's face it, we all doubt ourselves) or feel bad for banging on about my program, I read quotes and testimonials from clients like that and know I have to keep talking about it, because there are SO many women who
- [RECIPE: Blackberry Banana Bread](https://hayleyplummer.co.uk/recipe-blackberry-banana-bread/) - This came about purely from having lots of frozen blackberries and some spare bananas, and worked out very well. Made it on a Thursday and took a slice in for each of my Friday personal training clients. A big thumbs up from all of them (and rather liking it myself) encouraged me to get it
- [All or Something...](https://hayleyplummer.co.uk/all-or-something/) - Do you find yourself an ‘all or nothing’ person when it comes to diet and exercise? Eating perfectly, gyming regularly, and generally feeling like an angel.. Then 'falling off track', eating everything and pretending your fitbit died when really you've just barely moved all day? We set ourselves up for failure when we go into
- [Stroopwafels in Amsterdam, weight loss, menopause and more...](https://hayleyplummer.co.uk/stroopwafels-in-amsterdam-weight-loss-menopause-and-more/) - Do you ever feel like there's SO much to do and you never quite get round getting all of it done? Me too! This is why I haven't sent an email for a while and I do apologise - I have lots of bits here that I hope you might find useful. Quick fire snippets
- [94 POUNDS weight loss in 16 months - Vicky's incredible photos](https://hayleyplummer.co.uk/94-pounds-weight-loss-in-16-months-vickys-incredible-photos/) - How incredible are those photos... I could not have been happier (and more impressed) to get a photo update from this amazing lady a couple of days ago. Vicky started my Change For Life online program in January last year, achieving an amazing 2 stone weight loss in the first 2 months. Since
- [So much to tell you...](https://hayleyplummer.co.uk/so-much-to-tell-you/) - It's been such a long time since I've emailed, so I wanted to just touch base, say Hi! and see if there's anything I can help you with. To keep things quick, this is going to be a bullet point email - updates from me, followed by a round up of social media posts you
- [RECIPE: Banana and blueberry protein muffins](https://hayleyplummer.co.uk/recipe-banana-and-blueberry-protein-muffins/) - New recipe for you today :) Made these yesterday and they came out really well. Low in fat and sugar, high in quality nutrition, and a very tasty healthy snack. Here's how to make them: INGREDIENTS (makes 12 muffins) • 3 ripe bananas • 2 eggs • 1 x 125g jar apple and blueberry puree
- [Benefits of fibre](https://hayleyplummer.co.uk/benefits-of-fibre/) - Fibre is something most of us don't get enough of, and it has a lot of benefits - ❤ It can help lower cholesterol and is associated with a lower risk of heart disease, stroke, diabetes and bowel cancer 🤗 It can make us feel fuller for longer, thereby aiding weight loss 💩 It aids
- [PCOS quick facts and tips...](https://hayleyplummer.co.uk/pcos-quick-facts-and-tips/) - 👉 affects 1 in 10 women of childbearing age. 👉 reduced sensitivity to insulin is the big factor that causes hormonal imbalance and PCOS symptoms. 👉 supporting your body with the diet and lifestyle changes below can make a big difference. 👇 🐟 Eating protein in each meal helps you stay full and encourages your
- [Self doubt...](https://hayleyplummer.co.uk/self-doubt/) - Do you ever feel like some days you’re in a battle with the voice in your head? That mean little voice that criticises and compares… Makes you feel you’re not good / smart / slim / successful / doing enough. Do you feel like sometimes it seems like everyone else is doing better than you?
- [RECIPE: Tofu and Butternut Squash curry](https://hayleyplummer.co.uk/recipe-tofu-and-butternut-squash-curry/) - Have you tried tofu? It's made from soy beans, and is a good source of protein if you're looking to avoid or limit animal products, or just try something different. I'm pretty new to tofu, but this was recommended to me by a client last week and it was so good! We adapted the original
- [Monday motivation](https://hayleyplummer.co.uk/monday-motivation/) - I work with so many women who just don’t see how amazing they, and their bodies, are. Your body has done SO much. It’s fricking incredible. It’s carried you through everything in life to this point. Maybe you've had children. Fought through illness. Dealt with pain. It's been there through every single achievement and
- [Weekly Round up - Motivation, Dementia, and how to Win next week](https://hayleyplummer.co.uk/weekly-round-up-motivation-dementia-and-how-to-win-next-week/) - Weekly round up for you of social media posts and articles you might find useful :) My post on motivation is below, and after that you'll find links to other posts on Dementia, protein powder for women, a home workout and more. Any questions or help you need, just let me know. ******** When motivation drops...
- [35lbs down - Emily's fantastic photos](https://hayleyplummer.co.uk/35lbs-down-emilys-fantastic-photos/) - Just wanted to share with you these brilliant progress photos from my personal training client Emily. We've been personal training together for 9 months now and it's been fantastic watching this lady transform. Close to 35lbs weight loss, fitter, stronger, enjoying food, gaining confidence and still more to come Here's what Emily had to say...
- [Protein Snack Ideas](https://hayleyplummer.co.uk/protein-snack-ideas/) - When you're super busy and have health/fitness/weight loss goals... 🤯 💪Planning meals and having high protein snacks available to keep you fueled can be a massive help to stay on track. Ideas for high protein snacks that are easy to grab and go or quick to make up: 🦁 Grenade carb killa protein bars (found
- [Small wins add up ...](https://hayleyplummer.co.uk/small-wins-add-up/) - Last night, one of my clients was having a really hard time. This lady is a star. She's been doing so well. Recently, life has hit her hard. When you have so much to deal with and things feel overwhelmingly tough, it's so important to take as much pressure off as you can and focus
- [Protein Brownie Recipe](https://hayleyplummer.co.uk/protein-brownie-recipe/) - Here's a scarily good protein chocolate brownie recipe for you... Last night one of the ladies in my online group posted that one of her homemade protein brownies got her through watching Bake Off 😁🍰 Very helpful for curbing sweet cravings and keeping on track towards your goals 💪 Here's how to make them: INGREDIENTS
- [How to help your body through Menopause](https://hayleyplummer.co.uk/how-to-help-your-body-through-menopause-2/) - Menopause is a tough time for a lot of women. Hormones fluctuate, hot flushes and other unpleasant symptoms occur, and emotions can be 🤗😥🙄 One of my clients was telling me today how much diet and lifestyle changes have helped her, which prompted me to share this. Supporting your body and mind with these tips
- [Just be you ...](https://hayleyplummer.co.uk/just-be-you/) - The world we live in can easily make us feel like we are not enough. Every time we look online, others seem to be doing better than us. We see everyone’s highlight’s, and compare them with the least desireable aspects of our own lives. And we're SO busy, rushing around sorting everyone else out, never
- [Women age 40 - 60... tips on health, happiness and menopause](https://hayleyplummer.co.uk/women-age-40-60-tips-on-health-happiness-and-menopause/) - Many women in their forties have a lot going on, and it can be pretty stressful... Parents are getting older, children still need you, and you have work, household chores, a partner, and some kind of social life to maintain. And then there's actually looking after yourself too, alongside dealing with fluctuating hormones and the
- [4 stone down and a healthy happy mum... Claire's story](https://hayleyplummer.co.uk/4-stone-down-and-a-healthy-happy-mum-claires-story/) - "It was about this time last year that I saw some 'before and after' photos on Hayley's facebook page, of a lady who had lost a lot of weight doing Change For Life, and I just thought "next year, that HAS to be me". I am so proud to say that 2018 was my year
- [How to Form a Habit](https://hayleyplummer.co.uk/how-to-form-a-habit/) - Habits make a HUGE difference in so many areas of life. ⁣I built a new habit this week of leaving my phone in the bedroom from 7 - 9pm each night. I actually wrote instructions for this on piece of yellow paper and stuck it on my fridge (a place I visit a lot). It
- [How to get (and stay) motivated to lose weight](https://hayleyplummer.co.uk/weight-loss-motivation/) - 'I just can’t stay motivated' 'I know what to do, I just struggle to keep doing it!' 'I lose a bit of weight, then life/self-sabotage gets in the way, and I put it all back on again...' Sound familiar? If this is you, you are 100% normal. Let’s sit down for a chat together. First
- [How to stop emotional eating](https://hayleyplummer.co.uk/how-to-stop-emotional-eating/) - One of the biggest problems that holds people back from successfully losing weight is emotional eating. Often emotional drinking too. Does this sound familiar... Monday 'Right, let's do this! No more messing around, starting the diet, gonna stick to it.' Tuesday 'Yess, I feel awesome! No carbs, no fat, just ate protein and veg,
- [What to expect when you're losing weight](https://hayleyplummer.co.uk/what-to-expect-when-youre-losing-weight/) - You really want to do this. You’re ready to lose the weight. You’ve tried times before but this time will be different. It has to be. You've had enough of being stuck where you are. You’re determined to jump in and make things happen. This is all awesome, and 100% you can do it. From
- [Ditching the diets and losing weight - Nicola's story](https://hayleyplummer.co.uk/ditching-the-diets-and-losing-weight-nicolas-story/) - A story to show that if you focus on enjoying the process and don't give up... you will see fantastic results. Hello! Thank you for visiting. If you don't know me yet, I'm Hayley. A personal trainer and online coach who loves chocolate, cake and most importantly, helping women change their lives. I work
- [34 convenient foods to keep in stock](https://hayleyplummer.co.uk/34-convenient-foods-to-keep-in-stock/) - We all lead busy, hectic lives, and this can make it hard to plan ahead and always eat the right things. Sometimes we just need something really easy and convenient to eat, no faffing or thinking required. So, I've compiled a list of top foods that you can keep in your house to make things
- [The weight loss success mindset - how to make this time the LAST time](https://hayleyplummer.co.uk/the-weight-loss-success-mindset-how-to-make-this-time-the-last-time/) - A few weeks ago, I got asked this question: Do you need to count calories to lose weight? My answer... No. Calorie counting is very helpful, and I encourage you to do it for a short period of time to really learn about portion sizes and what is in the food you eat. But
- [Online coaching - Sarah's fantastic 3 month progress](https://hayleyplummer.co.uk/online-coaching-sarahs-3-month-progress/) - Over a stone lighter since starting online coaching just 3 months ago...⁣ Looking fabulous, enjoying healthy foods, fitter and stronger... ⁣ As well as very happy, more confident, and now heading off on holiday with her bikini packed :) ⁣ Here's what Sarah had to say. about her online coaching experience so far:
- [Habit Hacks for Healthy Weight Loss](https://hayleyplummer.co.uk/habit-hacks-for-healthy-weight-loss/) - When you're busy, stressed, and tempting foods are everywhere, healthy eating is not easy. Many of us feel ‘addicted’ to certain high sugar foods. Chocolate, anyone? (yes please!) Although the urge can be overwhelming and it FEELS like an addiction... for most of us, it's not. What we feel is down to a pattern in
- [How to get back on track after eating everything... my weight loss plan](https://hayleyplummer.co.uk/how-to-get-back-on-track-after-eating-everything-my-weight-loss-plan/) - I’m back from holiday… and after 10 days of eating amazing food in America, I’m feeling considerably heavier than when I left. We had an absolutely brilliant time, and I’m not going punish myself with regret. It was awesome. Cinnamon and raisin French toast (in the photo above, so good!), ice cream cookie sandwiches, amazing
- [Why weight loss is hard... and how to make it easier](https://hayleyplummer.co.uk/why-weight-loss-is-hard-and-how-to-make-it-easier/) - You want to lose weight. You want to eat better, feel fitter and healthier, build good habits and stick to them. You want to feel more confident, wear clothes you love, and live a longer happier life. But it's so bloody hard sometimes isn't it? Life gets in the way. Motivation drops. Chocolate and cake
- [How to STOP dieting, and start losing weight eating foods you love](https://hayleyplummer.co.uk/how-to-stop-dieting-and-start-losing-weight-eating-foods-you-love/) - A common diet scenario: You’re being good, trying really hard. Avoiding all the 'bad foods'. Sugar is calling out to you, but you stay strong. At the end of the week, you’re exhausted. But you've done well and stuck to all the rules of your current diet of choice. It's time to 'weigh in' and
- [Menopause and mental health](https://hayleyplummer.co.uk/menopause-and-mental-health/) - In this article we're going to look at taking care of your mind during menopause. Menopause can be a really tough time. Some women sail through with few problems, but many don't. I wrote an article talking more about menopause (including nutrition, exercise, lifestyle changes and supplement recommendations) HERE. This article is specifically for the
- [10 tips to improve your sleep](https://hayleyplummer.co.uk/10-tips-to-improve-your-sleep/) - If you struggle to fall asleep or stay asleep, give these practical tips a try. ⁣Create your own calming evening routine Quiet time, candles, book, bath. Whatever helps you relax and unwind (other than wine!). Plan to spend the last hour of your evening doing activities that truly serve you - whether that's switching off
- [8 things you need to know for healthy long term weight loss](https://hayleyplummer.co.uk/8-things-you-need-to-know-for-healthy-long-term-weight-loss/) - There are so many options, and so much confusion when it comes to weight loss. How do you lose weight and keep it off for good? These are the points to focus on. Habits and lifestyle changes For long term success, healthy habits and sustainable lifestyle changes are where it's at. If you create routines
- [4 top supplements for health and weight loss](https://hayleyplummer.co.uk/4-top-supplements-for-health-and-weight-loss/) - There are so many pills, potions and lotions available for health and weight loss, and many of them will only have an impact on your bank balance. It's pretty confusing right? Every time I walk into Holland and Barrett I get overwhelmed (and then head straight for the protein bars). What actually works and has
- [3 stone weight loss and no more diets! Stella's story](https://hayleyplummer.co.uk/3-stone-weight-loss-and-no-more-diets-stellas-story/) - How Stella lost 3 stone and is keeping it off. Inspiration and tools that you can take to reach whatever goals you're chasing. I love sharing photos of client successes. And I love it even more when I can showcase the fact they've maintained their results after we finish working together. That shows they've built
- [Episode 4 - Dealing with self sabotage](https://hayleyplummer.co.uk/episode-4-dealing-with-self-sabotage/) - You know what to do, but you get to a certain point and stop doing it. Or it's all going really well, you're losing weight, and then suddenly you find yourself eating and drinking it all back. Self-sabotage. Why do we do it? What can we do to change those habits and stop the pattern
- [Episode 3 - Losing 3 stone and keeping it off - Stella's story](https://hayleyplummer.co.uk/episode-3-losing-3-stone-and-keeping-it-off-stellas-story/) - Stella tells her weight loss story. From struggling with diets and chocolate binges, to losing 3 stone through simple changes to nutrition, shifts in mindset and new healthier habits. We discuss what helped Stella most during her journey, mindset changes that made a big difference, and advice for anyone who wants to change their life
- [Episode 2 - Cravings and emotional eating](https://hayleyplummer.co.uk/episode-2-cravings-and-emotional-eating/) - Cravings and emotional eating are two very common struggles. Here are 10 actionable steps to deal with them, break the patterns, and set yourself up for success.
- [Episode 1 - Thoughts and Beliefs](https://hayleyplummer.co.uk/episode-1-thoughts-and-beliefs/) - Getting straight in to the show with a chat about mindset, beliefs, and becoming who you want to be.
- [Episode 7 - How to lose weight when life is busy](https://hayleyplummer.co.uk/episode-7-how-to-lose-weight-when-life-is-busy/) - You want to lose weight, but life keeps getting in the way. It's so tempting to wait until things calm down, but when we think about it... when does that really happen? Life is always busy! If losing weight will make you happier, healthier, and potentially add years to your life, it's a goal worth
- [Episode 6 - Three crucial steps for healthy sustainable weight loss](https://hayleyplummer.co.uk/episode-6-three-crucial-steps-for-healthy-sustainable-weight-loss/) - Would you love to do things differently this year? Ditch the diets and make changes that allow you to lose weight in a healthy, sustainable way, and keep it off for good? In this episode we discuss three crucial steps, based around awareness, habits, and mindset, that empower you to do just that.
- [Episode 5 - How to make 2020 your year](https://hayleyplummer.co.uk/episode-5-how-to-make-2020-your-year/) - So many of us set health, fitness and weight loss goals but struggle to make them stick. Here we talk about how to make 2020 the year you create a lifestyle that works for you. No diets or restriction, just a clear vision of what you want and a plan to help you achieve it.
- [Episode 9 - The Inner Critic](https://hayleyplummer.co.uk/episode-9-the-inner-critic/) - In this episode we talk about the inner critic and the inner coach. Learn to recognise when your inner critic is talking BS, and how to seek guidance and encouragement from your inner coach.
- [Episode 8 - Showing up for yourself](https://hayleyplummer.co.uk/episode-8-showing-up-for-yourself/) - In this episode we talk about online coaching, and the many benefits of taking small steps even when life is busy. I talk you through the progress of new client Anna, and what we're focused on for 2020. Weight loss is the measurable goal, but the big focus is on showing up each week, and
- [Episode 12 - Supporting your Immune System with Nutrition and Exercise](https://hayleyplummer.co.uk/episode-12-supporting-your-immune-system-with-nutrition-and-exercise/) - Top tips on food healthy choices to support your immune system - what to focus on, easy options, and nutritious non-perishable foods to keep in your cupboard. Plus other factors that can help keep your body healthy and strong - exercise, water, sleep, supplements, and taking care of mental health.
- [Episode 11 - Real Life Weight Loss](https://hayleyplummer.co.uk/episode-11-real-life-weight-loss/) - We have a skewed perception of reality when it comes to weight loss, and so many women think they're failing when they're not. That leads to trying to speed things up, cutting out foods, slipping off track, feeling like you've ruined it, and ending up back at square one. Real life weight loss (that actually
- [Episode 10 - Breast cancer, Health and Nutrition with Deborah Fielding](https://hayleyplummer.co.uk/episode-10-breast-cancer-health-and-nutrition-with-deborah-fielding/) - Wow - this was an inspiring interview. It was a pleasure to chat with Deborah Fielding in this episode, a lady who has overcome breast cancer and is now using her experience to help others. We spoke about how nutrition, mental health, resilience, the incredible power of small steps, and plenty more. Find out more
- [Stress-free meal planning](https://hayleyplummer.co.uk/stress-free-meal-planning/) - Meal planning can save you a lot of money, time and stress. If weight loss is your goal, it’s crucial. There are so many tempting high-calorie foods around, and most of us underestimate what we eat. If you’re winging it, chances are you will struggle to make consistent progress. While extremely helpful, planning and prepping
- [How to beat sugar cravings](https://hayleyplummer.co.uk/how-to-beat-sugar-cravings/) - You’ve probably experienced times when you’re doing really well, eating on plan, making progress. And then… sugar cravings strike. It could be due to stress, time of the month, or any other reason. But it can feel overpowering – like you’re out of control, even addicted. Your brain won’t stop until you’ve succumbed to
- [The best plan for healthy weight loss](https://hayleyplummer.co.uk/the-best-plan-for-healthy-weight-loss/) - You really want to achieve healthy weight loss. But there’s so much confusing information about how to do it. You know what you ‘should’ be doing and eating… But how do you actually get started, and know that you're on the right path to making it stick? The aim of this blog post is to
- [Losing weight after menopause - Chrissy's testimonial](https://hayleyplummer.co.uk/losing-weight-after-menopause-chrissys-testimonial/) - Recently I’ve had the pleasure of working with a lovely lady named Chrissy, and helping her with her goal of losing weight after menopause Chrissy is based in the USA, and I live in England. We connected on Instagram, and Chrissy reached out for help through online coaching. She was stuck with weight loss, low on
- [How to Stop Emotional Eating](https://hayleyplummer.co.uk/how-to-stop-emotional-eating-2/) - Do you struggle with emotional eating? It’s a very common problem. Life can be busy and stressful, and food is always there when you need it. It’s a distraction. A comfort. A nice big hug. But of course it only makes you feel good (or just numbs whatever you were feeling before) in the moment.
- [Healthy weight loss as a busy mum – Claire’s story](https://hayleyplummer.co.uk/healthy-weight-loss-as-a-busy-mum-claires-story/) - Now an incredible 6 STONE down and looking fabulous… how to achieve healthy weight loss as a busy mum. This lady has made SUCH an incredible transformation. Take a look at these two photos. In the first one on the left, you’ll notice Claire is looking uncomfortable and trying not to be in it. In
- [Episode 13 - How to stop emotional eating](https://hayleyplummer.co.uk/episode-13-how-to-stop-emotional-eating/) - Are you emotional eating your way through the coronavirus? Many of us are, and in this episode I take you through simple steps to help you change that. We talk about why now is a brilliant opportunity to transform those habits and thought patterns for life. And I run you through a strategy to help
- [How to get back on track… my weight loss plan](https://hayleyplummer.co.uk/how-to-get-back-on-track-my-weight-loss-plan/) - I’m back from holiday… and after 10 days of eating amazing food in America, I’m feeling considerably heavier than when I left. This is my weight loss plan for the month ahead. First off – we had an absolutely brilliant time, so I’m not going punish myself with regret. It was awesome. Cinnamon and raisin
- [Mindset hacks for weight loss](https://hayleyplummer.co.uk/mindset-hacks-for-weight-loss/) - You know WHAT to do, but it’s really hard to keep doing it. Know what I mean? So many of us struggle with getting into the right mindset for weight loss. Thought patterns, habits, limiting beliefs… these don’t get discussed on your average diet plan, but for so many women, they make all the difference.
- [Benefits of having an online weight loss coach](https://hayleyplummer.co.uk/benefits-of-having-an-online-weight-loss-coach/) - What is it like to have an online weight loss coach? What does it involve exactly? Could it be just what you need? I'll answer all these questions and more in this post. As a full-time coach, specialising in weight loss for busy mums, and supporting women through menopause, I have the privilege of being
- [Healthy weight loss for busy mums](https://hayleyplummer.co.uk/healthy-weight-loss-for-busy-mums/) - This is a guide to help busy mums break free from the diet cycle and achieve healthy sustainable weight loss. Yes, it can be done! As a mum, life is a whirlwind. There’s never enough time to do everything. You want healthy habits that last for life, and to be a role model for your
- [How to ditch the diets and enjoy foods you love](https://hayleyplummer.co.uk/how-to-ditch-the-diets-and-enjoy-foods-you-love/) - If you struggle with food and weight loss… you are not alone. It's time to ditch the diets. So many of us eat for comfort, stress-relief, distraction, and many other reasons. It’s tough, because food is everywhere right? It tastes delicious, doesn’t talk back, and is basically like having a nice warm hug. But it
- [How to stop self sabotage](https://hayleyplummer.co.uk/how-to-stop-self-sabotage/) - Have you ever been doing really well, and then fallen into self sabotage? . Find yourself having eaten waaay to much and feel like you’ve totally messed it up. It’s SO frustrating right? You end up stuck in this vicious cycle, often not really sure why you’re sabotaging yourself in the first place. This article
- [How to succeed with your 2020 weight loss goal](https://hayleyplummer.co.uk/how-to-succeed-with-your-2020-weight-loss-goal/) - Check out these amazing photos from my online client Katie, half way towards her 2020 weight loss goal. Enjoying her food, now wearing clothes that make her feel amazing, and set for goal phase 2. She’s achieved a hell of a lot in the 4 months we’ve been working together. I posted these at the
- [6 stone down in 2019 – Gill’s weight loss story](https://hayleyplummer.co.uk/6-stone-down-in-2019-gills-weight-loss-story/) - I am so proud of this lady, her healthy weight loss story, and the progress she’s made this year.⁣ ⁣ When I spoke to Gill in March just before she started online coaching, I remember how down on herself she was. And how difficult she told me she found it to walk more than a short
- [Weight loss as a busy mum – Rachel’s story](https://hayleyplummer.co.uk/weight-loss-as-a-busy-mum-rachels-story/) - Rachel’s Christmas photos, 2018 to 2019.⁣ A busy mum who has achieved her weight loss goal with balanced healthy eating and a simple home workout routine. ⁣ I love that confident posture in the one on the right. Even better is the proud happy smile that she’s wearing just out of shot 🙂 This is
- [How to overcome food cravings and binge eating](https://hayleyplummer.co.uk/how-to-overcome-food-cravings-and-binge-eating/) - Do you recognise this scenario? You’re on a diet. So far you’ve followed that classic dieting term and ‘been really good’. Watching friends, family and colleagues eat the delicious foods you love, munching forlornly on your carrot sticks and rice cakes. But now you’ve had a stressful day, and you’re ready to crack. That voice
- [5 diet mistakes women make (and what to do instead)](https://hayleyplummer.co.uk/5-diet-mistakes-women-make-and-what-to-do-instead/) - There are so many ways to lose weight. So much confusing advice, and a number of diet mistakes that are very easy to make. And while you’re trying to navigate this, you still have family to look after, jobs to do, friends to see, and a life you’d quite like to live. So it’s
- [How to set and reach your weight loss goal](https://hayleyplummer.co.uk/how-to-set-and-reach-your-weight-loss-goal/) - How to set a weight loss goal... How to feel excited, motivated and confident that you can achieve it… And how to start taking action to make it happen. That’s the purpose of this blog post. You want to be slim, fit, healthy, confident. You want to have a healthy relationship with food. And you
- [Home Exercises for Menopause](https://hayleyplummer.co.uk/home-exercises-for-menopause/) - Home exercises for menopause - a routine you can do with minimal equipment to keep your body mobile, fit and strong through menopause and beyond. This little program also get you working on balance, co-ordination, and impact exercises for bone density. For menopause, alongside a plan such as this one, I’d highly recommend getting out
- [Episode 15 - Keeping Promises to Yourself](https://hayleyplummer.co.uk/episode-15-keeping-promises-to-yourself/) - We are often good at keeping promises we make to other people, but not so good (or, terrible) at honouring the commitments we make to ourselves. This is a short episode explaining why it's so important to do what you say you will do. You never need to be perfect. It's normal to not feel
- [Episode 14 - Emotional Eating - Tips and Tools to Get Back on Track](https://hayleyplummer.co.uk/episode-14-emotional-eating-tips-and-tools-to-get-back-on-track/) - If you're struggling with emotional eating, too much snacking, feel like you've lost motivation... this is for you. I'll explain what to do to make things easier, and how to get yourself back on track. We also run through a couple of tools I use with my online coaching clients that can be very useful
- [Episode 17 - How to Feel Better](https://hayleyplummer.co.uk/episode-17-how-to-feel-better/) - An impromptu episode filmed in the woods (why not?!). I cover some questions to ask and steps you can take to help you feel calmer and happier in this challenging time. If you need any help or have any questions, feel free to email me - hayley@hayleyplummer.co.uk Or you can come find blogs, articles and
- [Episode 16 - Monday Motivation](https://hayleyplummer.co.uk/episode-16-monday-motivation/) - Daily or weekly habits are small signs of a larger process. That process istaking care of the things that are most important in life. Short episode on empowering yourself to be the best version of you through habits, actions and small steps.
- [How to enjoy balanced eating and a better relationship with food](https://hayleyplummer.co.uk/balanced-eating-and-a-better-relationship-with-food/) - You can probably tell from this photo of me an amazing plate of French toast... I really love food. A lot of the clients I work with love food too. Yet many of them have been pulled into diet culture over the years, and been left with a poor relationship with it
- [Simple Food for Health and Weight Loss](https://hayleyplummer.co.uk/simple-food-for-health-and-weight-loss/) - This is an article to focus on what matters most when it comes to food for health and weight loss - nutrition, simplicity and enjoyment. My goal is to give you the key info to know, so you're armed with knowledge, and the confidence to make choices that serve you. There's also some healthy recipe
- [#19: Taking Time Out For You](https://hayleyplummer.co.uk/19-taking-time-out-for-you/) - What I learned from taking an impromptu day off, and some strategies and ideas to help you take more time for you.
- [Episode 18 - Menopause special with Lisa Gimenez-Codd](https://hayleyplummer.co.uk/episode-18-menopause-special-with-lisa-gimenez-codd/) - In this episode I am delighted to be joined by Lisa Gimenez-Codd of OptiMum Health, who specialises in coaching women through menopause. Topics we discuss include: Some of the common effects of menopause - muscle pain, joint pain, low mood, fatigue - and what can be done to help Pelvic floor - why we need
- [How to lose weight without dieting](https://hayleyplummer.co.uk/how-to-lose-weight-without-dieting/) - How do you lose weight without dieting? Like, actually lose weight in a sustainable and enjoyable way... Still drinking alcohol and eating foods you love... And keep it off? Is that even possible?! Yes, it absolutely is, and this post I'll show you how. How to lose weight without dieting Let's start
- [#22 Believing you CAN lose weight and reach your goal](https://hayleyplummer.co.uk/22-believing-you-can-lose-weight-and-reach-your-goal/) - Do you sometimes feel like you'll never get there? If you've spent years dieting and trying to lose weight, sometimes it can feel like you're just destined to be stuck where you don't want to be. In this episode we talk about how you can change limiting beliefs, how to create a vision for the
- [#21 How to Lose Weight and Enjoy the Process](https://hayleyplummer.co.uk/21-how-to-lose-weight-and-enjoy-the-process/) - How to achieve weight loss by making it enjoyable and sustainable. Here we talk about small steps, building momentum, and noticing all the wins along the way. For a written version of this podcast, check out the latest post on my website here: https://hayleyplummer.co.uk/how-to-lose-weight-without-dieting/
- [#20: Eating Healthy but Not Losing Weight](https://hayleyplummer.co.uk/20-eating-healthy-but-not-losing-weight/) - 'I eat a healthy diet but I'm not losing weight'. This is a common struggle of many women I've spoken to recently. In this episode, we look at why that could be. What has the biggest impact when it comes to weight loss, and what you can do to start to start creating more progress.
- [How to stay motivated to reach your weight loss goal](https://hayleyplummer.co.uk/how-to-stay-motivated-to-reach-your-weight-loss-goal/) - If you've tried for many years and not yet reached your weight loss goal, motivation can be hard to come by. You might feel like you've tried everything. Maybe you're just destined to be overweight for the rest of your life. If you make one more attempt, give it your all, and still fail...
- [100lbs down and a healthy balanced lifestyle](https://hayleyplummer.co.uk/100lbs-down-and-a-healthy-balanced-lifestyle/) - Gill's amazing photos at 100lbs down. Showing that however long you've been struggling with weight, you can reach your goal and create a healthy balanced lifestyle you love along the way.⁣ I am so proud of this lady and the incredible transformation she's made in our time coaching together. After putting in all the effort, it's
- [#24 Health and Weight Loss in Menopause](https://hayleyplummer.co.uk/24-health-and-weight-loss-in-menopause/) - In this episode we talk about simple practical tips for health and weight loss during menopause. I talk you through how to support your body with great nutrition, and key things to know (and do) to lose weight. For more help and advice on menopause, nutrition and weight loss, come find me on instagram: https://www.instagram.com/hayleyplummerpt
- [#23 Motivation for When Change Feels Hard](https://hayleyplummer.co.uk/23-motivation-for-when-change-feels-hard/) - Change is hard, motivation comes and goes... but you absolutely CAN achieve your weight loss goal. Mindset, and asking the right questions, are key. In this episode we talk about how to stay motivated (as much as is possible), focusing on the solution (not just the problem), and some key questions to ask when losing
- [Weight Loss Mindset Tools - Redirecting Your Thoughts](https://hayleyplummer.co.uk/weight-loss-mindset-tools-redirecting-your-thoughts/) - When it comes to weight loss, mindset is many people's biggest struggle. Maybe you find it often feels like you know what to do, but you struggle to make the right choices consistently. Know what I mean? It's a very common experience for the online clients I work with. The reason so many have this
- [Client story - Gill's 100lbs weight loss](https://hayleyplummer.co.uk/client-story-gills-100lbs-weight-loss/) - Recently I posted about my client Gill, who has achieved an amazing 100lbs weight loss since we started online coaching together. Gill's story is so inspiring, I was desperate to interview her on my podcast. She gracefully agreed, and you can find the episode here: Podcast episode - Gill's 100lb Weight Loss
- [#27 Client Story - Gill's 100lb Weight Loss](https://hayleyplummer.co.uk/27-client-story-gills-100lb-weight-loss/) - In this episode I talk to Gill, who started online coaching 14 months ago and has now lost an incredible 100lbs. Not only that, but she's gone from averaging 3000 steps per day, to regular 20,000+ step walks in the woods, jumping over streams and running up hills. Topics we discuss include: what worked for
- [#26 What to do When Weight Loss is Slow](https://hayleyplummer.co.uk/26-what-to-do-when-weight-loss-is-slow/) - Sometimes it seems like weight loss is sooo frustratingly slow. But results do take time when you are doing it in a way that will create lasting change. In this episode we talk about a number of topics including... Impatience, perspective shifts, building habits, enjoying the process, and practical tips to help you lose weight
- [#25 Focus and Perspective Shifts](https://hayleyplummer.co.uk/25-focus-and-perspective-shifts/) - Often when we lose motivation, our focus is in the wrong place. We see the negatives of making changes (hard work, missing out, doubt that we can get there), and forget the pain of indulging (feeling unhappy, lethargic, embarrassed, frustrated). We also see pleasure in indulging (feels so good in the moment), and don't focus
- [#30 Overwhelmed and Just Not Feeling it](https://hayleyplummer.co.uk/30-overwhelmed-and-just-not-feeling-it/) - What to do when things are really busy, life is getting in the way, and you've lost motivation. In this episode we talk about mindset, judgement, self compassion, and small steps you can take to get yourself feeling positive and back on track. If you need any help, have any questions or want to get
- [#29 How Improve your Relationship with Food](https://hayleyplummer.co.uk/29-how-improve-your-relationship-with-food/) - Can you lose weight AND develop a healthy, balanced relationship with food? YES, absolutely. In this episode, I explain how. Concepts covered include: food freedom awareness of nutrition and energy balance planning in the best of what you love mindful eating why most people 'fail' challenging and changing your thoughts becoming the best version of
- [#28 How to Be More Consistent](https://hayleyplummer.co.uk/28-how-to-be-more-consistent/) - In this episode we troubleshoot common struggles with consistency. Very often our thoughts and perspectives are what hold us back - they stop us following through, and lead to self sabotage. Bringing awareness to those thoughts and shifting that perspective can create a world of difference to your consistency, happiness and results. Trying this episode
- [How to Stop Binge Eating](https://hayleyplummer.co.uk/how-to-stop-binge-eating/) - Binge eating is far more common than most of us think. Many people suffer in silence, feeling embarrassed and ashamed, but it is essentially a habit that's been created in the brain. With patience and practice it can be changed. In this article I'll take you through an evidence-based approach for how to stop binge
- [#32 5 Steps to Stop Dieting and Binge Eating](https://hayleyplummer.co.uk/32-5-steps-to-stop-dieting-and-binge-eating/) - In this episode we talk about a 5 step strategy to overcome the diet cycle and binge eating. Th first step to this is building awareness around food choices and the thoughts, feelings and situations behind them. Then I explain the value of making a realistic plan, challenging perspectives, and cultivating your problem solving skills.
- [#31 Introduction to Mindful Eating](https://hayleyplummer.co.uk/31-introduction-to-mindful-eating/) - How to keep things simple and create lasting weight loss through the concept of mindful eating. Topics covered in this episode include - the power of slowing things down and being present with your food tasting and enjoying each bite no foods off limits - including the best of what you love using the taste
- [How to Manage Stress and Emotional Eating](https://hayleyplummer.co.uk/how-to-manage-stress-and-emotional-eating/) - Self sabotage and emotional eating... have you experienced either of these? These are the terrible twins that hold so many people back from reaching their weight loss goals. But the good news is, we can do something about them. This is a post about understanding the brain, and taking control of how we think, feel
- [#33 10 Steps to Lasting Weight Loss](https://hayleyplummer.co.uk/33-10-steps-to-lasting-weight-loss/) - 10 simple, actionable and highly effective steps to lose weight and keep it off for good. If you need any help, have any questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/ Or come find me on social media: https://www.facebook.com/hayleyplummerpt/ https://www.instagram.com/hayleyplummerpt/
- [#36 Brain Habits - Changing Emotional Eating](https://hayleyplummer.co.uk/36-brain-habits-changing-emotional-eating/) - When we eat food in response to stress or other emotions, our brains get a hit of dopamine. This temporarily feels wonderful, and causes the brain to want to do it again. We link food to comfort, and when this gets repeated, a habit gets built. To change the habit of overeating, we need to
- [#35 The Next Version of You](https://hayleyplummer.co.uk/35-the-next-version-of-you/) - When it comes to weight loss we often miss a crucial part of success - changing how we think. We spend way too much time criticising ourselves, focused on all the things we don't want to do. And we don't spend anywhere near enough time focused on what we want. Not just what we want
- [#34 One Quick Mindset Shift](https://hayleyplummer.co.uk/34-one-quick-mindset-shift/) - Do you ever find yourself saying... 'I can't have biscuits / chocolate / cake in the house, if it's there I eat it all!' Or anything along those lines? If you do, you might be creating a self-fulfilling prophecy, and this short episode is for you. Every time we say something like 'I can't control
- [How to lose weight eating foods you love](https://hayleyplummer.co.uk/how-to-lose-weight-eating-foods-you-love/) - Can you really lose weight eating foods you love? Is it possible to reach your weight loss goal and improve your relationship with food along the way? Yes and Yes - I've helped many women do just that. You can see their success here - client results. Anyone can reach that goal, but everyone is
- [#38 Seasonal Affective Disorder and Staying Healthy in Winter](https://hayleyplummer.co.uk/38-seasonal-affective-disorder-and-staying-healthy-in-winter/) - Now the weather has definitely turned and the nights are getting longer... in this episode we talk about SAD - Seasonal Affective Disorder. In Winter it's more important than ever to take care of your physical and mental health, and I cover various tips to help you do that here. If you need any help,
- [#37 How to Stop Self Sabotage](https://hayleyplummer.co.uk/37-how-to-stop-self-sabotage/) - If you sometimes feel stuck, overwhelmed, like you're not doing good enough, and then you eat for comfort... this is for you. There are some very common reasons that many of us self sabotage. In this episode I explain what they are, and what you can do to change things. Through gaining clarity on your
- [Improving Your Relationship with Food by Planning what you Crave](https://hayleyplummer.co.uk/improving-your-relationship-with-food/) - When you have foods that you crave and emotionally eat... And then you regret eating them... And you know they're not good for you, but you still keep eating them anyway... It can seem pretty crazy to actually plan them into your week. But I want you to trust me and give it a
- [#42 Do I Need to Count Calories to Lose Weight?](https://hayleyplummer.co.uk/42-do-i-need-to-count-calories-to-lose-weight/) - 'Do I need to count calories to lose weight?' is a question I am often asked. It's a valuable tool, but it's not essential, and there are other important factors to bear in mind too. In this episode we talk when it might help to track calories and how to do it, while also focusing
- [#41 Becoming Your Future Self](https://hayleyplummer.co.uk/41-becoming-your-future-self/) - Your future self, who has reached her goal... how is she different to who you are now? What thoughts, habits and routines does she have? How can you program your mind and actions to move closer to her each day? That's what we talk about in today's episode. If you need any help, have any
- [#40 Ways to Feel Better](https://hayleyplummer.co.uk/40-ways-to-feel-better/) - In times of chaos and uncertainty, our brains can go into overdrive. One thing that can help is creating more certainty. In this episode I cover ways in which you can do that - including calming routines, health 'snacks', seeking out positivity, fun, nature, rest and more. If you need any help, have any questions
- [#39 How to Lose Weight Eating Foods You Love](https://hayleyplummer.co.uk/39-how-to-lose-weight-eating-foods-you-love/) - How to lose weight while eating foods you love, feel more in control, and build a healthier relationship with food. Yes, this is possible! In this episode we talk about a valuable tool to help make it happen - planning your food. There are some common pitfalls that stop people from getting the most out
- [Finding Time for Weight Loss - Part 1](https://hayleyplummer.co.uk/finding-time-for-weight-loss-part-1/) - One of the most frequent struggles people have when it comes to weight loss is time. Do you ever feel like there is just never enough? If you answered, yes, you're not alone. In this post, we're looking at tips, tools and strategies that can help. Thoughts on time We're starting with
- [#44 Simple Ways to Practise Mindfulness](https://hayleyplummer.co.uk/44-simple-ways-to-practise-mindfulness/) - Mindfulness is such a powerful tool for managing stress, anxiety and overwhelm. It's also extremely helpful when it comes to losing weight and improving our relationship with food. In this episode, we talk about: mindful eating body scanning the the power of being present checking in with yourself while walking, driving, showering or doing other
- [#43 Tips and Tools for Managing TIme](https://hayleyplummer.co.uk/43-tips-and-tools-for-managing-time/) - If you're feel overwhelmed and that there's just never enough time, this is for you. In this episode we cover mindset shifts and practical strategies to help save, manage and create more time. You'll learn: the value of thoughts and where we place our focus how what we say influences what we do common ways
- [12 awesome Health and Fitness gifts](https://hayleyplummer.co.uk/12-awesome-health-and-fitness-gifts/) - It's that time for buying gifts again... So I thought it could be helpful to come up with a list of cool stuff that helps fitness, mindset and weight loss. These are some practical health and fitness gifts for anyone who wants to get stronger, fitter, healthier and happier in 2021. Resistance bands set
- [#45 Thoughts, Beliefs, Stories and Self Sabotage](https://hayleyplummer.co.uk/45-thoughts-beliefs-stories-and-self-sabotage/) - Self sabotage - common, frustrating, and sometimes, very confusing. Why do we do it when things were going so well?! Often, a key factor is what we're thinking and believing. In this episode we take a look at how to change that. We talk about: uncovering old stories and writing new ones being a scientist
- [How to Not Gain Weight at Christmas](https://hayleyplummer.co.uk/how-to-not-gain-weight-at-christmas/) - How to not gain weight at Christmas - while still fully enjoying it, and cultivating a healthy relationship with food. These are 4 tips to consider. Tip 1 - The 'worth it' list There is so much food around at this time of year. And it's tempting to eat all of it
- [#46 How to Not Gain Weight at Christmas](https://hayleyplummer.co.uk/46-how-to-not-gain-weight-at-christmas/) - Top tips for handling Christmas and feeling great after. Recorded before new UK COVID restrictions came into place, but I hope this still helps. In this episode you'll learn: ideas for balancing out food choices setting up your environment for success practising mindful eating the power of choosing your thoughts benefits of walking and resistance
- [Finding Time for Weight Loss - Part 2](https://hayleyplummer.co.uk/finding-time-for-weight-loss-part-2/) - Welcome to part 2. You can find part 1 here - Finding Time for Weight Loss part 1 Let's get going. You can’t rely on motivation It has a habit of going AWOL when you need it. To succeed, you'll need to rely on your commitment: Your willingness to take action, even when
- [#47 How to Make 2021 the Year You Reach Your Goals](https://hayleyplummer.co.uk/47-how-to-make-2021-the-year-you-reach-your-goals/) - Happy New Year! In this episode, we're talking about how to achieve your goals in 2021, including: some of the most effective habits for weight loss mindful eating building a healthy relationship with food the power of planning how to visualise success Books recommended in this episode: The Fitness Chef - Eat What You Like
- [#48 Weight Loss Mindset - Things to Think About](https://hayleyplummer.co.uk/48-weight-loss-mindset-things-to-think-about/) - 8 snippets of mindset inspiration, gathered from a selection of books and podcasts. I challenge you to write these down, then pick one to explore and implement in the week ahead. Let me know if you do! If you need any help, have any questions or want to get in touch, head to my website
- [#49 Protein and Resistance Training - Why are They so Important?](https://hayleyplummer.co.uk/49-protein-and-resistance-training-why-are-they-so-important/) - Many people don't know about the incredible benefits of protein and resistance training. For weight loss, mental health, physical health, bone density and more. And if they do have some idea, they're unsure what that means for them. How do you know you're eating enough protein? What are some easy ways to get more? How
- [How to Lose Weight and Keep it Off for Good](https://hayleyplummer.co.uk/how-to-lose-weight-and-keep-it-off/) - There is so much confusing and conflicting advice when it comes to weight loss. ⁣ These are key principles to focus on that will help you create lasting change.⁣ Many of us have experienced that diets don't work. They might 'work' temporarily, but not when it comes to helping you keep the weight off.
- [#50 How to Thrive During Menopause with Amanda Thebe](https://hayleyplummer.co.uk/50-how-to-thrive-during-menopause-with-amanda-thebe/) - In this episode I am joined by Amanda Thebe, author of the bookMenopocalypse - How I Learned to Thrive During Menopause and How You Can Too. We talk about: Common menopause symptoms and what you can do to help them Nutrition and supplement recommendations Hormone Therapy (also know as HRT) Why many women experience weight
- [#52 How to Stop Doubting Yourself](https://hayleyplummer.co.uk/52-how-to-stop-doubting-yourself/) - If you've not yet succeeded in losing weight and keeping it off, you might find yourself doubting that you'll ever get there. In this episode we talk about how to build confidence, self belief and evidence that you CAN lose weight and keep it off for good. If you need any help, have any questions
- [#51 What Really Works for Lasting Weight Loss?](https://hayleyplummer.co.uk/51-what-really-works-for-lasting-weight-loss/) - There is so much confusing and conflicting advice when it comes to weight loss. What exactly should you focus on? If your goal is to lose weight, keep it off, and build a healthy relationship with food along the way, this episode is filled with tips and tools to help you do just that. If
- [Over 30lbs down and no more diets - Kat's story](https://hayleyplummer.co.uk/30lbs-down-and-no-more-diets/) - Over 30lbs down, a happy healthy mum, enjoying sustainable weight loss, and no more diets. Here's Kat's online coaching story. "For the last 10 years I've wasted time and money doing fad diets. I would often do well short term, but then as soon as I went slightly off plan I gained the
- [#53 Client Success Story - 5 Tips for Weight Loss](https://hayleyplummer.co.uk/53-client-success-story-5-tips-for-weight-loss/) - This week on social media, I posted the progress photos of my online coaching client Kat, who's lost over 30lbs. Kat is now continuing her journey by herself, equipped with the tools and knowledge to reach her goal and keep the results for good. As part of an evaluation form, Kat wrote down 5 key
- [Mindful Eating for Weight Loss](https://hayleyplummer.co.uk/mindful-eating-for-weight-loss/) - Mindful eating for weight loss - a powerful tool to help you lose weight, keep it off, and build a healthy relationship with food along the way. In this post, we'll take a look at: what mindful eating is how it can empower you to enjoy the foods you love how you can use it
- [#54 How to be More Consistent](https://hayleyplummer.co.uk/54-how-to-be-more-consistent/) - You know what to do, but you're struggling to keep doing it... and it's really frustrating isn't it!? In this episode we talk about 3 simple tips to help you build consistency, how to do them, and why each of them are so powerful. If you need any help, have any questions or want to
- [#57 - Dropping 2 Dress Sizes and Building a Healthy Relationship with Food - Michele's story](https://hayleyplummer.co.uk/57-dropping-2-dress-sizes-and-building-a-healthy-relationship-with-food-micheles-story/) - In this episode I chat to my online coaching client Michele. We talk about: Losing 28lbs (2 stone) and dropping 2 dress sizes in 12 weeks Healthy habits Michele has built Overcoming emotional eating and the 'all or nothing' mindset Losing weight while drinking wine and eating chocolate What Michele has learned, and what she'd
- [#56 How People Lose Weight and Keep if Off - Research Review](https://hayleyplummer.co.uk/56-how-people-lose-weight-and-keep-if-off-research-review/) - Recently, a very interesting research paper was published that looked at what makes people successful when it comes to losing weight. The paper was a systematic review of qualitative studies, looking at the accounts of hundreds of people who lost weight and kept it off for a significant period of time. What were the key
- [#55 Four Weight Loss Myths That Keep People Stuck](https://hayleyplummer.co.uk/55-four-weight-loss-myths-that-keep-people-stuck/) - In this episode we're talking about 4 weight loss myths: you need to cut carbs and sugar to lose weight if you do the right exercises or buy a product, you can burn off fat in a particular area of your body if you don't eat enough, you'll go into starvation mode and won't lose
- [Losing 28lbs and Creating a Healthy Relationship with Food - Michele's story](https://hayleyplummer.co.uk/losing-28lbs-and-creating-a-healthy-relationship-with-food-micheles-story/) - Losing 28lbs, dropping 2 dress sizes, and creating a healthy relationship with food. In my latest podcast episode (Think Healthy With Hayley - episode 57), I chat to this lovely lady - my online coaching client Michele.⁣ ⁣The fact that Michele is happy for me to share her photos is awesome in itself, as
- [#58 How to Stop Sabotaging Yourself](https://hayleyplummer.co.uk/58-how-to-stop-sabotaging-yourself/) - A key question when it comes to creating successful weight loss: are you working with yourself, or against yourself? If you have a tendency to sabotage your efforts, chances are you're working against yourself. In this episode, we talk about the difference between the two approaches, and what it looks like to work with yourself.
- [How to Create Lasting Weight Loss - Research Review](https://hayleyplummer.co.uk/how-to-create-lasting-weight-loss-research-review/) - What does science say about lasting weight loss? Recently, some researchers attempted to find out. The results of this 'systematic review' (analysis of multiple studies) was super helpful - it collected insights from a multitude of people and found what key points helped them most. Unsurprisingly there were some common themes that I'll discuss below.
- [#59 What is Mindful Eating?](https://hayleyplummer.co.uk/59-what-is-mindful-eating/) - If your goal is to lose weight and build a healthier relationship with food, Mindful Eating is an excellent approach to follow. But what does it actually mean? In this episode, I use the fantastic book 'The Joy of Half a Cookie' to explain some of the key concepts. Learn how you can use Mindful
- [#60 - 60lbs Down - Client Sharon's Story](https://hayleyplummer.co.uk/60-60lbs-down-client-sharons-story/) - In this episode I chat to my online coaching client Sharon. We talk about: Losing 60lbs eating foods she loves Going from back pain on short walks, to being pain free and about to go hiking in the Lake District Healthy habits Sharon has built Overcoming binge eating and diet mentality Mindset shifts, vision boards,
- [#62 - Perspectives to Help You Keep Going](https://hayleyplummer.co.uk/62-perspectives-to-help-you-keep-going/) - Weight loss can sometimes feel like a long hard struggle. In this episode, I cover a few mindset shifts to help you continue taking action. The joy is in the journey - who you become on the way to reaching your goal It doesn't matter how long it takes (your 95 year old self wants
- [#61 - Mindset Tools for Anxiety](https://hayleyplummer.co.uk/61-mindset-tools-for-anxiety/) - If you sometimes feel anxious and overwhelmed, you're not alone. And it's important to remember that there are things you can do to change (or at least improve) it. In this short episode I share a few tools and perspective shifts that might help. Also mentioned - 3 powerful questions you can ask yourself when
- [60lbs Down - Sharon's Weight Loss Tips](https://hayleyplummer.co.uk/60lbs-down-sharons-weight-loss-tips/) - A selection of weight loss tips from my online coaching client Sharon, who has lost an incredible 60lbs and transformed her health and fitness along the way. In a recent episode on my podcast (Think Healthy With Hayley – episode 60), I interviewed the lady herself.⁣ We talked about: Losing 60lbs eating foods she
- [#64 How to Get Started Losing Weight](https://hayleyplummer.co.uk/64-how-to-get-started-losing-weight/) - There is so much advice on how to lose weight, it can feel pretty confusing and overwhelming. Where do you even begin?! In this episode, I offer some simple suggestions for how to get started. We talk about the importance of habits, how to start tracking calories (if you want to), what else matters for
- [#63 How to Stay on Track at Weekends](https://hayleyplummer.co.uk/63-how-to-stay-on-track-at-weekends/) - You do really well all week, but then at the weekends it often falls apart, and you end up the same weight (or a bit higher) on Monday. Sound familiar? It's a common pattern, and in this episode, I run through some ideas and thought shifts to help you change it. If you need any
- [#66 - 8 Things That Sabotage Weight Loss Success](https://hayleyplummer.co.uk/66-8-things-that-sabotage-weight-loss-success/) - What are the most common reasons that people don't achieve weight loss success? In this episode, I run through a list of 8 common pitfalls that keep people stuck, and what you can do about them. If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk Or come
- [#65 - 6 Steps to Create Lasting Change](https://hayleyplummer.co.uk/65-6-steps-to-create-lasting-change/) - Changing habits is hard, but there are ways to make it easier. In this episode, I talk you through 6 steps to increase motivation, break old bad habits, and make powerful changes that last. If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk Or come find me
- [#67 Weights Training - What You Need to Know](https://hayleyplummer.co.uk/67-weights-training-what-you-need-to-know/) - Why is lifting weights so beneficial for women? What are some of the best exercises you can do? What are some common mistakes to avoid? I answer these questions and more in this episode. If you need any help, have any questions or want to get in touch, head to hayleyplummer.co.uk Or come find me
- [8 Pitfalls that Prevent Weight Loss Success](https://hayleyplummer.co.uk/8-pitfalls-that-prevent-weight-loss-success/) - What are some of the most common reasons people struggle to achieve weight loss success? And how can you be successful? That's the topic of this blog post. Let's dive straight in: starting with the weight loss mistakes and pitfalls, then turning them into practical tips that you CAN do. Weight Loss Pitfall
- [#68 - Words To Eat By](https://hayleyplummer.co.uk/68-words-to-eat-by/) - 'What we say to ourselves about food and our bodies is the major predictor of how we will eat and care for ourselves. Our thoughts have the power to make things unimaginably better or unbearably worse. Words have the power to harm or heal us. They have the singular ability to decide our fate around
- [#70 - How to Boost Motivation](https://hayleyplummer.co.uk/70-how-to-boost-motivation/) - In this episode: 10 quickfire tips to help you boost motivation, take action, and make progress towards your goals. If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/
- [#69 - Eating Out, Sugar Addiction, and Emotional Eating](https://hayleyplummer.co.uk/69-eating-out-sugar-addiction-and-emotional-eating/) - In this episode we talk about: How to make the best choice for you when eating out Feeling addicted to sugar Tips to help yourself with emotional eating If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me on
- [Client Post: 5 Tips for Weight Loss](https://hayleyplummer.co.uk/client-post-5-tips-for-weight-loss/) - 5 Tips for Weight Loss from an Online Coaching Client Like many people, Lizzy has had struggles with finding a sustainable way to lose weight. We started online coaching together back in March, and she's made some brilliant progress since then. These were some of Lizzy's goals: improve her relationship with food shift her mindset
- [#71 - Why we Gain Weight (and what to do about it)](https://hayleyplummer.co.uk/71-why-we-gain-weight-and-what-to-do-about-it/) - It's very common to gain weight as we get older, particular in the years around menopause. In this episode we talk about why this happens, and 6 key areas to focus on to help you can change it. If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or
- [#74 - 10 Practical Tips for Weight Loss](https://hayleyplummer.co.uk/74-10-practical-tips-for-weight-loss/) - In this episode: simple actionable tips around key habits for weight loss - water sleep food choices planning exercise and ideas for how to implement them. If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me on social media:
- [#73 - 7 Steps to Follow After a Binge](https://hayleyplummer.co.uk/73-7-steps-to-follow-after-a-binge/) - This episode is for you if you've: binge eaten emotionally eaten arrived back from an overly indulgent holiday and want to 'get back on it' just had a few off plan days, and you're not feeling your best ⁣Listen in for 7 steps that will help you avoid common pitfalls, feel back on track, and
- [#72 - Is it worth it?](https://hayleyplummer.co.uk/72-is-it-worth-it/) - This episode is all about a key question for weight loss, that can help you make choices aligned with your goals, and feel good about them. That question is - 'Is it worth it?' Some foods are amazing, exceptional, totally worth eating and enjoying every bite... and others are a bit more generic, meh, something
- [#77 - A Mindset Shift for Comfort Eating](https://hayleyplummer.co.uk/77-a-mindset-shift-for-comfort-eating/) - In this episode - a mindset shift and a list of ideas to help you reduce emotional eating, feel more in control around food, and take care of yourself in a better way. If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk
- [#76 - A Common Mistake That Keeps People Stuck](https://hayleyplummer.co.uk/76-a-common-mistake-that-keeps-people-stuck/) - In this episode: - a common that many people make, that keeps them stuck repeating the same patterns - what to do instead, to help you make progress and reach your goal If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or
- [#75 - How to Stop Giving up on Yourself](https://hayleyplummer.co.uk/75-how-to-stop-giving-up-on-yourself/) - Have you ever started a weight loss plan, gone in gung-ho for the first few weeks, felt sure this is 'the one that works', and then found life gets in the way? Motivation drops, weight loss stalls... and suddenly it feels really hard? At this point, many people fall into a cycle of self sabotaging,
- [#81 - Strength Training for Women - Why, What and How](https://hayleyplummer.co.uk/81-strength-training-for-women-why-what-and-how/) - In this episode we talk about the awesomeness that is strength training, including: some of the many benefits (including fat loss, confidence, clothes fitting better, improved bone density, maintaining muscle and strength as you get older, reduced aches and pains, reduced risk of falls and injuries, better long term heart and brain health, and pride
- [#80 - 10 Things to Remember for Lasting Weight Loss](https://hayleyplummer.co.uk/80-10-things-to-remember-for-lasting-weight-loss/) - In this episode - 10 key points that make all the difference when it comes to losing weight and keeping it off for good. If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me on social media: facebook.com/hayleyplummerpt/ instagram.com/hayleyplummerpt/
- [#79 - The Last Diet](https://hayleyplummer.co.uk/79-the-last-diet/) - Wisdom and insights from the book The Last Diet - Discover the secret to losing weight for good - by Shahroo Izadi. This is a brilliant book for mindset and weight loss - helping you identify where your unwanted habits come from, how to accept them, and, crucially, how to change them. In this episode
- [#78 - Tips and Tools For Successful Weight Loss](https://hayleyplummer.co.uk/78-tips-and-tools-for-successful-weight-loss/) - In this episode - some of the tips, tools and strategies that have been most impactful for my clients. Including ideas on: What to eat How to keep things simple How to be consistent Improving mindset Dealing with cravings Enjoying the process If you need any help, have any questions or want to get in
- [Awesome Stretches and Mobility Exercises](https://hayleyplummer.co.uk/awesome-stretches-and-mobility-exercises/) - Awesome stretches and mobility exercises This is a collection of a few social media posts on stretching, flexibility and joint pain. If you want to feel less stiff and achy, the moves in these graphics should help. Before we get started, please note that if any of them cause you pain, don't do them. Check
- [How to Enjoy Weight Loss More](https://hayleyplummer.co.uk/how-to-enjoy-weight-loss-more/) - How to enjoy weight loss more. Recently, my Instagram feed flashed up a question that halted me mid-scroll. It was this: What needs to change so that I look forward to doing what needs to be done? The question was from Elizabeth Benton - a brilliant person to follow for inspiration on improving your mindset,
- [#83 - Mindset Shifts for Weight Loss](https://hayleyplummer.co.uk/83-mindset-shifts-for-weight-loss/) - This is an episode about something that makes a massive difference to weight loss - both the enjoyment of the process, and the likelihood of achieving results that last. That is, the stories we tell ourselves - about ourselves, and about our ability to lose weight. In this episode we go over some common struggles
- [#82 - How to Enjoy Weight Loss More](https://hayleyplummer.co.uk/82-how-to-enjoy-weight-loss-more/) - It’s so important to feel good about the process of losing weight. If you feel good about what you do, you’ll want to keep doing it. If you don’t enjoy it, you're likely to self sabotage and end up stuck in a yo-yo diet cycle. In this episode: mindset and perspective shifts to help you
- [#84 - How to Make the Most of Your Time](https://hayleyplummer.co.uk/84-how-to-make-the-most-of-your-time/) - How much of your time is Treasured - spent with people you love, or doing things you love - or an Investment that will pay off in the future? And how much of it is Mandatory - things you feel you have to do - or Empty time? In this episode we discuss how to
- [#85 - How to Get the Most out of Using 'My Fitness Pal'](https://hayleyplummer.co.uk/85-how-to-get-the-most-out-of-using-my-fitness-pal/) - My fitness pal is a calorie counting app that many people use for weight loss. It's not for everyone, but it can be an incredibly helpful tool. Using it for even just a couple of weeks can empower you with knowledge about food, portion sizes, calories, protein, and ways to balance things out, that can
- [#87 - The Worth It List](https://hayleyplummer.co.uk/87-the-worth-it-list/) - There are so many temptations around during the festive season. Some are amazing and totally worth it. Others we can end up just eating because they're there, and then regret it after. In this short episode, we talk about the 'Worth it list'. This can help you decide what's totally awesome - a hell yes
- [#86 - One Big Tip to Build Consistency](https://hayleyplummer.co.uk/86-one-big-tip-to-build-consistency/) - Consistency - the biggest thing that holds people back from reaching their goals. In this short episode, we cover one key focus point that can make a massive difference. If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.uk Or head to my website: hayleyplummer.co.uk Or come find me
- [Tips to Enjoy Festive Eating and Feel Great After](https://hayleyplummer.co.uk/tips-to-enjoy-festive-eating-and-feel-great-after/) - We all want to enjoy festive eating, and we totally should. Christmas is a wonderful time of year and filled with some pretty amazing food. It can be tempting (and very easy, especially after the last couple of years we've had) to spend the whole of December indulging in everything. And there's nothing wrong with
- [#89 - Getting Stronger in her 50s and Losing 21lbs - Interview with Client Chris](https://hayleyplummer.co.uk/89-getting-stronger-in-her-50s-and-losing-21lbs-interview-with-client-chris/) - In this episode I talk to online coaching client Chris. This lovely lady recently turned 59 years old, is now doing regular resistance training for the first time in her life, and has made brilliant progress in the 5 months we've been working together. Chris is eating better, finding balance, still enjoying foods she loves,
- [#88 - Festive Eating - How to Enjoy it and Feel Great After](https://hayleyplummer.co.uk/88-festive-eating-how-to-enjoy-it-and-feel-great-after/) - We all want to enjoy eating some lovely food during the festive season, and we totally should. Christmas is a wonderful time of year and filled with some pretty amazing food. It can be tempting (and very easy, especially after the last couple of years we’ve had) to spend the whole of December indulging in
- [How to Lose Weight for Good in 2022](https://hayleyplummer.co.uk/how-to-lose-weight-for-good-in-2022/) - There is so much confusing and conflicting advice when it comes to how to lose weight. It can feel pretty overwhelming right? Where do you even start?! Don't worry, I've got you covered. ⁣In this post are key principles to focus on that will help you create lasting change.⁣ Please note, you don't have to
- [#91 - How to Enjoy the Process](https://hayleyplummer.co.uk/91-how-to-enjoy-the-process/) - Losing weight is often seen as a pretty miserable, depriving, and not-very-fun experience. And this is a big reason why so many people don't end up reaching their goal. We try to willpower our way through, 'be good', follow a restrictive plan, and hope we can keep going until we reach the goal. THEN we'll
- [#90 - How to Lose Weight and Keep it off in 2022](https://hayleyplummer.co.uk/90-how-to-lose-weight-and-keep-it-off-in-2022/) - Happy New Year! In this episode I run through 12 top tips to help you: ditch the diets focus on what actually works for long term weight loss (and ignore everything else) nourish your body while still enjoying your favourite foods enjoy the process and make it easier to keep doing successfully lose weight and
- [Losing Weight and Finding Balance With Food - Online Weight Loss Coaching Success Story](https://hayleyplummer.co.uk/losing-weight-and-finding-balance-with-food-online-weight-loss-coaching-success-story/) - The photos above are of my client Lizzy. The first one was taken when starting online weight loss coaching in March 2021, and the second was taken in January 2022 (although Lizzy had achieved her weight loss goal by October 2021). As you can see, she's made some brilliant progress. And even more brilliant than
- [#92 - How to Stop Being 'All or Nothing'](https://hayleyplummer.co.uk/92-how-to-stop-being-all-or-nothing/) - Do you have an all or nothing mindset when it comes to weight loss? Do you feel like you have to do it perfectly and make progress every week, otherwise you're failing? And maybe when you do see progress, you feel like you should already be further ahead than you are, so it's still not
- [#93 - How to Feel More in Control Around Food](https://hayleyplummer.co.uk/93-how-to-feel-more-in-control-around-food/) - This episode is for you if: you struggle with cravings and emotional eating you sometimes feel like food is calling you and it's really hard to resist you're prone to snacking in the 'danger zones' (when you've just got home in the afternoon, or after dinner) you're trying to lose weight but end up restricting
- [How to Improve Sleep](https://hayleyplummer.co.uk/how-to-improve-sleep/) - How to improve sleep. When you're not getting enough sleep, life is a lot more difficult. You have less energy, less tolerance of other people, more cravings for sugary foods, and you're more likely to struggle to reach your goals. There are things that impact your sleep that you can't control - like kids waking
- [How to Lose Weight Successfully - Women's Fitness Interview](https://hayleyplummer.co.uk/how-to-lose-weight-successfully-womens-fitness-interview/) - Recently I had the pleasure of being asked to do an interview with Women's Fitness website, all about how to lose weight successfully. You can find the interview here - Coach Hayley Plummer on Weight Loss to be Successful - or read it below. You are a believer in the fact that every food (most
- [#95 - What Should I Eat to Lose Weight?](https://hayleyplummer.co.uk/95-what-should-i-eat-to-lose-weight/) - In this episode: The most important things to consider when it comes to creating lasting weight loss. Tips on food choices, but also habits, mindset and more. See if you can note one key point you can take and implement to make weight loss easier for you. If you enjoy this podcast, please share it
- [#94 - Boosting Your Motivation](https://hayleyplummer.co.uk/94-boosting-your-motivation/) - In this episode: ideas, tools and simple strategies to help increase your motivation. If you have goals, and you know what you 'should' be doing... but you really struggle to get yourself to keep doing it... this episode is for you. The tips here are inspired by a couple of chapters from the book 'Why
- [Perimenopause Diet and Exercise - Polar Interview](https://hayleyplummer.co.uk/perimenopause-diet-and-exercise-polar-interview/) - A recent interview with fitness brand Polar, all about Perimenopause diet and exercise.You can find the interview here – Polar Interview: Perimenopause Diet and Exercise– or read it below. PERIMENOPAUSE DIET AND EXERCISE: HOW FITNESS AND NUTRITION CAN BOOST YOUR HEALTH AND HAPPINESS Our bodies go through many transitions during our lives. Puberty is the
- [#97 - Weight Loss for Age 40+](https://hayleyplummer.co.uk/97-weight-loss-for-age-40/) - Does weight loss get harder as we get older? It can do, for a number of reasons explained in the podcast. But you can still achieve your goals. This episode is about how to do that - the key principles and habits to focus on, to help you lose weight (improving health, strength and mindset
- [#96 - How to Stop Sugar Cravings](https://hayleyplummer.co.uk/96-how-to-stop-sugar-cravings/) - Do you find you do well during the day... but then get to the afternoon / evening time, and really crave high sugar foods? If so, this is for you. Included in this episode: what to eat to help reduce cravings why it's important to still include your favourite 'less healthy' foods, and how to
- [#99 - Goal Weight vs Goal Life](https://hayleyplummer.co.uk/99-goal-weight-vs-goal-life/) - Many of us have the goal of getting to a certain weight. But if this is the main goal we focus on, it can lead to following unsustainable plans.. or feeling like we've failed if we haven't lost weight this week, and missing all the other signs of brilliant progress we've created. So what if,
- [#98 - Tools for Emotional Eating](https://hayleyplummer.co.uk/98-tools-for-emotional-eating/) - Do you ever find yourself eating when you're stressed, tired, overwhelmed, or experiencing any other emotions? If so, this episode is packed with tools, strategies and mindset shifts that can help. Emotional eating is a learned response - a habit your brain has formed. With awareness, practise, and self compassion, you can change it.
- [#102 - Making the Most of Your Time in the Gym](https://hayleyplummer.co.uk/102-making-the-most-of-your-time-in-the-gym/) - Do you ever feel self conscious in the gym, or unsure that you're making the most of your time there? If so, this episode is for you. We cover: why it's so important for women to do strength training how to get a highly effective workout in 30-40 minutes the most beneficial exercises to focus
- [#101 - The Power of Habits](https://hayleyplummer.co.uk/101-the-power-of-habits/) - Good habits are a key component of lasting weight loss success. In this episode, we cover: ideas for highly effective habits you could build the 'if / then' strategy dealing with challenges and balancing things out how to keep things simple and enjoy the process and more. If you enjoy this podcast, please share
- [#100 - 3 Big Keys to Enjoyable and Lasting Weight Loss](https://hayleyplummer.co.uk/100-3-big-keys-to-enjoyable-and-lasting-weight-loss/) - 3 key concepts that can help you lose weight in an enjoyable (yes, this is possible!) way, and be fully empowered to keep that weight off for good. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I
- [Finding Peace With Food - Virginia's Story](https://hayleyplummer.co.uk/finding-peace-with-food-virginias-story/) - Finding peace with food. This lovely lady is my online coaching client Virginia. In our three months of coaching together, Virginia made some fantastic changes in her nutrition, exercise, and relationship with food. She also lost 9.5lbs, while getting stronger in the gym. The process was about so much more than weight loss, as you
- [#103 - What You Need to Know About Weight](https://hayleyplummer.co.uk/103-what-you-need-to-know-about-weight/) - If your goal is to lose weight in a healthy, sustainable way, and keep the results for life... this episode is for you. We cover key things to know, including: the many reasons why we can gain weight that are nothing to do with body fat what is a realistic rate of weight loss per
- [#106 - How to Have Less Cravings and More Energy](https://hayleyplummer.co.uk/106-how-to-have-less-cravings-and-more-energy/) - Key nutrition tips to help you reduce sugar cravings, balance your blood sugar levels, feel in control, and boost your energy throughout the day. If you enjoy this episode, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. And if
- [#105 - One Big Tip for Stopping Mindless Eating](https://hayleyplummer.co.uk/105-one-big-tip-for-stopping-mindless-eating/) - Do you find yourself grabbing snacks, bites and nibbles without really realising until after you've eaten the food? If so, you're not alone, and this episode is for you! We cover a few pointers to help break the habit, and one key tip that can make a big difference. If you enjoy this episode, please
- [#104 - How to Stay Motivated for the Long Term](https://hayleyplummer.co.uk/104-how-to-stay-motivated-for-the-long-term/) - How do you keep going with healthy habits and positive actions... - when it's been many months since you started the journey - when you've lost motivation - when life is really busy - or when you realise that there's no end date, and you've got to keep doing the things that led you to
- [#109 - Self Compassion](https://hayleyplummer.co.uk/109-self-compassion/) - We tend to think being kind to ourselves will make us stop trying, so we'll never reach our goals. But in reality, self kindness and self compassion has been shown to make people far more likely to succeed. In this episode, you'll learn why that is, and find out 3 simple steps to put it
- [#108 - When it Feels Like a Slog](https://hayleyplummer.co.uk/108-when-it-feels-like-a-slog/) - When you ditch the diets, and start losing weight in a way that's healthy, balanced and sustainable... it can feel pretty slow. Diets tend to create fast weight loss at the start, then often lead to gaining it all back because it wasn't sustainable. But we're left with the perception that we should be losing
- [#107 Handling the Summer Holidays](https://hayleyplummer.co.uk/107-handling-the-summer-holidays/) - Top tips for navigating days out, trips away, hotel breakfast buffets and more. If you want to keep supporting your health and fitness goals while also enjoying a few tasty indulgences, and find the balance where you feel at your best... this episode is for you. If you enjoy this episode, please share it or
- [#110 - How to Be Consistent With Exercise](https://hayleyplummer.co.uk/110-how-to-be-consistent-with-exercise/) - One simple yet powerful tool for being consistent with exercise. In this episode we talk about: the benefits of focusing on the minimum effective dose how something always beats nothing the power of making promises to yourself that you can keep (and then following through and keeping them) why just doing 10 minutes can make
- [My post-holiday food diary](https://hayleyplummer.co.uk/my-post-holiday-food-diary/) - My post-holiday food diary... A couple of weeks ago I returned home from a 10 day family holiday in the South of France. Aside from the mammoth car journey at the start and finish, it was a fun and fairly active trip. We took our bikes, and I cycled every day, taking full advantage of
- [#111 - Tips for Managing Blood Sugar](https://hayleyplummer.co.uk/111-tips-for-managing-blood-sugar/) - In this episode, tips and ideas for: managing blood sugar levels reducing your risk of type 2 diabetes healthy sustainable weight loss boosting your energy levels If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it.
- [#115 - Two Big Things That Trip People up](https://hayleyplummer.co.uk/115-two-big-things-that-trip-people-up/) - In over 14 years as a personal trainer and nutritionist, these have been two of the biggest, most common factors that trip people up on the way to reaching their goals. In this episode, find out what they are, and how to avoid / jump over / beat them with practical strategies, so you can
- [#114 - The Incredible Importance of Protein and Resistance Training](https://hayleyplummer.co.uk/114-the-incredible-importance-of-protein-and-resistance-training/) - Protein and resistance training are two of THE most impactful things we can focus on - both for weight loss goals, and for living a fun, healthful, active and independent life for decades to come. In this episode, I explain why they're so both important for weight loss, bone density, and long term health how
- [#113 - Will I Regain the Weight?](https://hayleyplummer.co.uk/113-will-i-regain-the-weight/) - This episode is inspired by a listener of the podcast, who wrote in with a few questions. Aimee has spent a year losing a significant amount of weight, and has achieved some amazing results. But she's worried about putting it all back on. According to a lot of what you read online, many people regain
- [#112 - Comfort Eating and Emotional Eating](https://hayleyplummer.co.uk/112-comfort-eating-and-emotional-eating/) - If you're feeling busy, stressed, overwhelmed... and finding yourself eating for comfort, to zone out and feel better, this episode is for you. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. And if you
- [How to Stop Emotional Eating](https://hayleyplummer.co.uk/how-to-stop-emotional-eating-3/) - Is emotional eating something you struggle with? If so, this is for you. Before we start, if you prefer to listen rather than read, you can hear this article in podcast format here - Think Healthy with Hayley episode 112 Why do we struggle with emotional eating? Sometimes life is TOUGH, and it
- [#118 - How to Combat Evening Snacking](https://hayleyplummer.co.uk/118-how-to-combat-evening-snacking/) - Do you find that you can do pretty well during the day, but things are very different in the evening? You're tired, craving a bit of comfort food after a long day, and if you have just a little bite of something... it turns into quite a lot? If so, this episode is for you
- [#117 - Why the Scales Don't Always Tell the Truth](https://hayleyplummer.co.uk/117-why-the-scales-dont-always-tell-the-truth/) - Many times people get disheartened by the scales. And yet very often, they ARE making progress. Either they're just holding on to extra water that's masking that progress. Or they have unrealistic expectations of how long fat loss (rather than a combination of mostly water, plus muscle and a bit of fat loss, as seen
- [#116 - Should You Keep Trigger Foods out of the House?](https://hayleyplummer.co.uk/116-should-you-keep-trigger-foods-out-of-the-house/) - Many people have certain foods that they find difficult to resist when tired, stressed, or when they're just sitting in the house waiting to be eaten. Is it better to just not have those foods around? If you've ever said anything like 'I can't have it - once I have a little bit, I'll eat
- [Tips for Weight Loss Success - part 1](https://hayleyplummer.co.uk/tips-for-weight-loss-success-part-1/) - In this post - mindset shifts for weight loss success, part 1. To listen to this, check out my podcast episode: #115 - 2 Big Things That Trip People Up In over 14 years of being a personal trainer, nutritionist, and online weight loss coach, these are two of the most common reasons I see
- [#120 - Enjoying What You Love at Christmas](https://hayleyplummer.co.uk/120-enjoying-what-you-love-at-christmas/) - In this episode - how to enjoy the best of what you love at Christmas, and still feel great after. Plus, one big tip for health, weight loss, and building a healthy relationship with food in 2023. If you enjoy this podcast, please share it or leave a rating or review - it helps me
- [#119 - Habits of Those Who Succeed at Weight Loss](https://hayleyplummer.co.uk/119-habits-of-those-who-succeed-at-weight-loss/) - In this episode: common habits of people who succeed at weight loss (i.e. lose weight and keep it off long term), vs common habits of those who struggle. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really
- [#125 - Your Window of Tolerance](https://hayleyplummer.co.uk/125-your-window-of-tolerance/) - If you struggle with emotional eating, this episode is for you. You'll learn: What your 'window of tolerance' is How being above or below this window can impact your mindset and food choices Tools and strategies to help you get back into that window, feel better, and keep making choices that align with your goals
- [#124 - What to Focus on When Starting (or Restarting) a Weight Loss Plan](https://hayleyplummer.co.uk/124-what-to-focus-on-when-starting-or-restarting-a-weight-loss-plan/) - This episode is all about what to do if you've attempted to lose weight before, and now feel like you're having to start again. Topics covered include: the MOST important habits to focus on for successful weight loss what you can learn from previous experiences how to work with yourself (not against yourself) how to
- [#123 - 20 Tips to Improve Your Sleep](https://hayleyplummer.co.uk/123-20-tips-to-improve-your-sleep/) - Sleep is the foundation of health. From a weight loss perspective, it impacts our energy levels, cravings, hunger, resilience to stress, ability to recover from workouts, motivation to exercise in the first place, and so much more. In this episode are 20 tips that can improve sleep, covering: nutrition supplements exercise morning and evening routines
- [#122 - Why do I Struggle With Weight Loss?](https://hayleyplummer.co.uk/122-why-do-i-struggle-with-weight-loss/) - Is it helpful to understand why we have struggles with weight loss? If you overeat or binge eat, have an unhealthy relationship with certain foods, or tend to self sabotage at a certain point in your weight loss journey, does it help to look back at past experiences and understand why? This is a great
- [Strength Training: Why It's a Must for Women](https://hayleyplummer.co.uk/strength-training-why-its-a-must-for-women-30-and-older/) - Strength training with my mum - one of my favourite weekly activities. "The quality of our life is in direct correlation to the health of our muscles, and the amount of muscle we have." After hearing this saying recently, it struck me just how true that is. Especially for women. After the age of
- [#128 - Finding Balance and Enjoying Chocolate at Easter (and beyond)](https://hayleyplummer.co.uk/128-finding-balance-and-enjoying-chocolate-at-easter-and-beyond/) - Topics covered in this episode: How to enjoy chocolate, hot cross buns and any other foods you love, and still feel great after What to do if you find it hard to keep chocolate in the house Choosing what's most worth it to you Finding balance Building a healthy relationship with food during Easter and
- [#127 - How to Make Food Planning Easier](https://hayleyplummer.co.uk/127-how-to-make-food-planning-easier/) - Planning your food, and having easy nutritious options available when you need them, is a hugely important part of successful weight loss. But it's not always easy to build the habit of doing it. So in this episode we're talking about: - how to make planning easier - quick and simple ideas for breakfast, lunch,
- [#126 - Conscious Eating](https://hayleyplummer.co.uk/126-conscious-eating/) - In this episode: What to focus on if you want to stop emotional eating How to build the habit of conscious eating Why it's important to stop thinking about what we DON'T want, and start thinking about what we DO want instead Practical ideas to help reduce snacking Ways to enjoy your favourite foods without
- [How to be Consistent with Your Health and Weight Loss Goals](https://hayleyplummer.co.uk/how-to-be-consistent-with-your-health-and-weight-loss-goals/) - How to be consistent with your health and weight loss goals... this is one of the most common topics of discussion with my online coaching clients. We've all been at a point in our health/weight loss journey where we're in the groove. You're working out regularly and eating well. Then along comes a big food
- [#132 - All about Protein Powder](https://hayleyplummer.co.uk/132-all-about-protein-powder/) - In this episode - all you need to know about protein powder, including answers to these questions: is it good for me? what are the benefits? will it make me gain big muscles? do I need it? what do I do with it? what's the best type to look for? how much protein do we
- [#131 - 3 Big Reasons Why You Overeat](https://hayleyplummer.co.uk/131-3-big-reasons-why-you-overeat/) - In this episode: 3 very common reasons why we overeat (probably not what you think) and get stuck repeating the same patterns what you can do to change the habit for good If losing weight and improving your relationship with food is your goal, this episode is for you. If you enjoy this podcast, please
- [#130 - Quick Tips for Evening Snacking](https://hayleyplummer.co.uk/130-quick-tips-for-evening-snacking/) - This is a short episode based on a conversation with an online coaching client. Topics covered include - The importance of knowing why you're snacking (so you know what strategy will help you best) Planning what you love and enjoying it guilt free Mindful eating Nutrition for energy and fullness Non-food ideas to enjoy some
- [#129 - Dealing With Urges to Eat](https://hayleyplummer.co.uk/129-dealing-with-urges-to-eat/) - Urges to eat can happen for a number of reasons, and they can easily make you feel like you've fallen off track. In this episode we talk about: tools and strategies for dealing for dealing with urges identifying what you really want or need avoiding the drama our brains create improving your relationship with food
- [Online Weight Loss Coaching - Maria's Story](https://hayleyplummer.co.uk/online-weight-loss-coaching-testimonial-marias-story/) - This is my online weight loss coaching client Maria. As you can see, Maria made some fantastic progress in our time together, and she's shared her story below. Like so many women, Maria has a lot going on with work and family life, and was struggling with consistency, energy, and an all or nothing mindset
- [#132 - Client Virginia's Story - Losing Weight while Building a Healthy Relationship with Food and her Body](https://hayleyplummer.co.uk/132-client-virginias-story-losing-weight-while-building-a-healthy-relationship-with-food-and-her-body/) - This episode is with my online coaching client Virginia, who has made some brilliant progress in our time coaching together. We talk about: where Virginia started - struggles with weight, eating habits, food cravings, perimenopause, and hating her body progress she's made with weight loss, nutrition, fitness, strength, and relationship with food and her body
- [#133 - 6 Ways to Stop Overthinking](https://hayleyplummer.co.uk/133-6-ways-to-stop-overthinking/) - Ruminating, worrying, and overanalysing - all forms of overthinking - can often lead to emotional eating, and self-sabotaging our health and weight loss goals. It's a common struggle, and in this episode, we cover 6 (or maybe 7!) ways to stop overthinking. Often we know what we 'should' be doing, and it's our thinking that
- [#134 - Tools and Strategies for Emotional Eating](https://hayleyplummer.co.uk/134-tools-and-strategies-for-emotional-eating/) - Emotional eating is one of the most common reasons why people struggle to reach their weight loss goals. When life is busy, you're feeling stressed, overwhelmed, drained, or worn out, food is an easy solution for your brain to offer. In this episode, we cover tools and strategies to help change that pattern, and follow
- [#135 - How to Improve Longevity and Quality of Life](https://hayleyplummer.co.uk/135-how-to-improve-longevity-and-quality-of-life/) - This episode is based on the book Outlive by Dr Peter Attia. The book covers a lot of up to date research on how we can reduce our risk of the 4 chronic diseases of aging (heart disease, cancer, diabetes and dementia) and gives practical advice on how we can add quality years to our
- [How to Improve Bone Density with Exercise and Nutrition](https://hayleyplummer.co.uk/how-to-improve-bone-density-with-exercise-and-nutrition/) - Bone density and osteoporosis are issues we usually don't think about until there's a problem. And by that time, there's little we can do to reverse the damage. Research shows that 1 in 2 women, over the age of 50, will break a bone because of osteoporosis during her lifetime. In short, if it's not
- [Lucy's Online Weight Loss Coaching Testimonial](https://hayleyplummer.co.uk/lucys-online-weight-loss-coaching-testimonial/) - Lucy's Online Weight Loss Coaching Testimonial: "Before starting online weight loss coaching with Hayley, I would try these crazy diets that I just couldn’t stick to. My weight would fluctuate and I would feel guilty after over indulging. However Hayley has massively helped me to over come that. I found the support super helpful,
- [#136 - 3 Top Tips on Mindset, Nutrition and Emotional Eating](https://hayleyplummer.co.uk/136-3-top-tips-on-mindset-nutrition-and-emotional-eating/) - This episode is based on a few topics that have come up during recent conversations with my online coaching clients. We cover 3 key points around: - a shift in mindset that can drastically improve consistency, enjoyment of the process, and long term results - how to structure your nutrition to reduce snacking in the
- [#137 - Confused, overwhelmed, don't know where to start - help!](https://hayleyplummer.co.uk/137-confused-overwhelmed-dont-know-where-to-start-help/) - This podcast is based on an email from a listener - a lady who is struggling to know where to begin with her weight loss journey, and feeling overwhelmed by all the conflicting advice online. In this episode, we break things down to some key principles and simple steps to focus on. If you're confused,
- [Outlive: How to Improve Longevity and Quality of Life](https://hayleyplummer.co.uk/outlive-how-to-improve-longevity-and-quality-of-life/) - Outlive: How to Improve Longevity and Quality of Life Recently, I finished reading a book (well, technically listening to it on Audible), called Outlive by Peter Attia. The book is all about the incredible impact of nutrition and exercise on our overall health, and packed with up to date research and advice. It's one of
- [#138 - What I do with my Mum in the Gym](https://hayleyplummer.co.uk/138-what-i-do-with-my-mum-in-the-gym/) - If you follow me on Instagram, you might have seen stories and posts of me and my mum training in the gym. In this episode I talk about specifically about what we do and why, and the types of exercise that could be beneficial for you too. Topics covered include: the most effective exercises to
- [#139 - How to Turn Slip ups Into Success](https://hayleyplummer.co.uk/139-how-to-turn-slip-ups-into-success/) - If you emotionally eat, or overeat, and then feel guilty and beat yourself up, this episode is for you. Slip ups, overeating, or 'falling off track' - is part of the process of losing weight. No one does it perfectly. When we feel we've messed up, we tend to feel bad, berate ourselves, and then
- [#140 - Losing Weight While Enjoying Summer Holidays](https://hayleyplummer.co.uk/140-losing-weight-while-enjoying-summer-holidays/) - Summer holidays, with social events, days out and trips away, can be a challenging time for losing weight. But it absolutely can be done, without having to restrict yourself or miss out. And building better habits, taking care of your body and finding balance WHILE still enjoying life, will give you the best chance of
- [#141 - Afternoon Habit Snacking](https://hayleyplummer.co.uk/141-afternoon-habit-snacking/) - Do you find that you start the day well, but often end up tired and craving snacks in the afternoon? In this episode we talk about understanding why that is, and what you can do to break the pattern. If you enjoy this podcast, please share it or leave a rating or review - it
- [#142 - Training for Strength, Balance, Fun and Longevity](https://hayleyplummer.co.uk/142-training-for-strength-balance-fun-and-longevity/) - In this episode: how strength training helps us thrive - at any time of life, and especially around menopause why we lose muscle and bone, and gain weight as we get older, and what to do about it why we need to train for strength, power and balance examples of the best exercises you can
- [#143 - How to Make Exercise a Habit](https://hayleyplummer.co.uk/143-how-to-make-exercise-a-habit/) - We know just how good exercise is for us, but it can still feel really hard to make it a habit. In this episode I talk about the struggles a couple of my online coaching clients have had with this recently, and the excellent advice they got from other ladies in my client Facebook group.
- [#144 - How to Keep Going When You're out of Routine](https://hayleyplummer.co.uk/144-how-to-keep-going-when-youre-out-of-routine/) - When it's school holidays, or when life events put you out of your normal routine, it can feel pretty hard to keep healthy habits going. In this episode: practical and mindset tools to help you keep taking the small steps doable that add up to big progress over time. If you enjoy this podcast, please
- [#145 - I Have High Cholesterol - Here's What I'm Doing About it](https://hayleyplummer.co.uk/145-i-have-high-cholesterol-heres-what-im-doing-about-it/) - Recently I found out I have high cholesterol. It's only slightly high, but it's outside the normal healthy range, and I'm a big believer in taking early action to prevent risk of future disease. So over the next few months, I'll be making a few changes to see if I can bring it back down
- [Tips and Tools for Emotional Eating](https://hayleyplummer.co.uk/tips-and-tools-for-emotional-eating/) - Emotional eating is one of the most common struggles that hold people back from reaching their weight loss goals. We've all had our own experiences with emotional eating, where we turned to food for comfort. It's so common to feel this way that certain foods have been dubbed 'comfort foods.' They are the foods we
- [146 - How to Keep Making Great Choices](https://hayleyplummer.co.uk/146-how-to-keep-making-great-choices/) - This episode is all about how to keep making great choices for your health, fitness and weight loss goals. We're talking about: how to be consistent with food and exercise staying consistent and reaching your goals while eating foods you love how to make exercise an enjoyable part of your life why mindset matters so
- [#147 - Questions to Help Solve Emotional Eating](https://hayleyplummer.co.uk/147-questions-to-help-solve-emotional-eating/) - In this episode: key questions that can help you uncover thoughts and habits that lead to emotional eating ideas, mindset shifts and practical action steps to help you change those patterns If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit,
- [#148 - Best Exercises to Tone Your Stomach](https://hayleyplummer.co.uk/148-best-exercises-to-tone-your-stomach/) - In this episode: the most effective exercises for slimming and toning the stomach why some of the most common ab exercises aren't that effective ideas for whole body strength training in the gym or at home nutrition tips to help you create the results you're looking for And more. If you enjoy this podcast, please
- [How to Make Health and Weight Loss Habits Easier](https://hayleyplummer.co.uk/how-to-make-health-and-weight-loss-habits-easier/) - How to Make Health and Weight Loss Habits Easier Consistency is key when you're working towards a health or weight loss goal. You have to be consistent with your diet and exercise - hitting your goals will remain a dream without it. The problem is that many of us have had unhealthy habits for years,
- [#149 - Getting Back on Track After the Summer Holidays](https://hayleyplummer.co.uk/149-getting-back-on-track-after-the-summer-holidays/) - In this episode: what to do if you're feeling overwhelmed or off track the value of looking for wins, lessons and progress how to protect your energy and create more of it a mindset shift to help you get things moving in the right direction key habits to focus on And more. If you enjoy
- [#150 - Frustration with the Scales](https://hayleyplummer.co.uk/150-frustration-with-the-scales/) - Have you ever had a time where you've been eating well, exercising, doing the right things and expecting to see weight loss, and you step on the scales and... nothing's changed? Maybe you've been stuck at the same weight for quite a few weeks. Or maybe you've gained weight overnight when you've been trying really
- [#151 - Reducing Risk of Osteoporosis](https://hayleyplummer.co.uk/151-reducing-risk-of-osteoporosis/) - In this episode we're talking about how to reduce your risk of osteoporosis through nutrition, exercise and lifestyle. Topics covered include: - recent studies on calcium supplementation and the impacts of eating more dairy - the importance of getting calcium from food and supplementing vitamin D - other key nutrients for bone health and where
- [#152 - Breaking the Habit of Binge Eating](https://hayleyplummer.co.uk/152-breaking-the-habit-of-binge-eating/) - This episode breaks down tools, info and mindset shifts that can help overcome binge eating and emotional eating. Here are some links mentioned in the episode: Brain over Binge book My article - How to Stop Binge Eating Support for Binge Eating Disorder - Beateatingdisorders.co.uk Another great book for building a better relationship with food
- [#153 - One of THE Biggest Keys to Successful Weight Loss](https://hayleyplummer.co.uk/153-one-of-the-biggest-keys-to-successful-weight-loss/) - If you... - know what to do, but struggle to do it consistently - get frustrated with the scales - believe that weight loss is destined to be a struggle this episode is for you. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more
- [#154 - Secret Eaters](https://hayleyplummer.co.uk/154-secret-eaters/) - In this episode: a quick recap of the program 'Secret Eaters' and what we can learn from it how it's so easy to eat more than we think why 'healthy eating' doesn't always lead to weight loss what to do if you're struggling to lose weight If you enjoy this podcast, please share it or
- [Changing Habits and Mindset for Health and Weight Loss - Client Journal](https://hayleyplummer.co.uk/habits-and-mindset-journal/) - This post is a bit different - a client's journal entry that she has allowed me to share. I thought this journal entry was brilliant, because it encompasses what so many women struggle with. Years of yo yo dieting, unhelpful advice from diet companies and the media, emotional eating habits, and harsh self criticism. And
- [#155 - How to Reduce Joint Aches and Pains](https://hayleyplummer.co.uk/155-how-to-reduce-joint-aches-and-pains/) - Aches and pains in the joints - particularly in the shoulders, hips and knees - are very common, especially around perimenopause. In this episode we talk about what can help, including: Nutrition - healthy fats, omega 3, variety of fruit and veg Hydration Sleep Working on posture and alignment How to do an effective warm
- [How to help your body through Menopause](https://hayleyplummer.co.uk/how-to-help-your-body-through-menopause/) - In this article we're going to cover A LOT about menopause, and how you can support your body through it. I've broken it down into sections, so feel free to scroll down to any points that feel especially relevant. Overwhelm is common midlife - the info is here to be useful and in one place,
- [Health and Weight Loss Habits, Part 2](https://hayleyplummer.co.uk/health-and-weight-loss-habits-part-2/) - When it comes to health and weight loss habits, one of the most difficult skills to master is not portion control or exercise technique. It's the ability to remain consistent. You have to be consistent day in and day out. Whether the number on the scale is going down, increasing, or remaining the same. There
- [#156 - Bitesize - Staying on track when it's cold, wet and dark](https://hayleyplummer.co.uk/156-bitesize-staying-on-track-when-its-cold-wet-and-dark/) - A shorter episode based on a common struggle at this time of year. If you're struggling to stick to good nutrition with cold / bad weather and dark nights, this episode is for you. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people
- [#157 - Why we should Focus on Building Muscle instead of Losing Weight](https://hayleyplummer.co.uk/157-why-we-should-focus-on-building-muscle-instead-of-losing-weight/) - A common pitfall of just focusing on losing weight (especially via restrictive diets) is losing significant muscle. When we lose muscle, we lose strength, and our metabolism drops. Less muscle means we burn less calories, and are more likely to regain weight (plus a bit extra) if we end a diet and return to normal
- [#157 - How to Improve Your Health and Fitness in Less than 5 minutes](https://hayleyplummer.co.uk/157-how-to-improve-your-health-and-fitness-in-less-than-5-minutes/) - Many of us struggle for time to do the optimal amount of exercise for our health and fitness goals. The concept of exercise snacking - explained in this episode with specific ideas for what you can do - can be an incredibly beneficial tool to use when time is short. Don't underestimate the power of
- [#158 - Managing Time When Life is Busy](https://hayleyplummer.co.uk/158-managing-time-when-life-is-busy/) - In this episode: - how to find time for health, fitness and weight loss when there's so much to do - tips and tools that time management ninjas use to get things done - focusing on what's most important - how to improve physical and mental health in 2-10 minutes and more. If you enjoy
- [How to Reduce Menopause Joint Pain](https://hayleyplummer.co.uk/how-to-reduce-menopause-joint-pain/) - If you experience stiff, achy joints in menopause, you're not alone, and there are a number of things you can do that can help. In this blog, we're going to break down some key action steps that can improve menopause joint pain. If you'd prefer to listen to some more in depth, advice, check out
- [#159 - Intuitive Eating](https://hayleyplummer.co.uk/159-intuitive-eating/) - In this episode: an introduction to the book 'Intuitive Eating'. intuitive eating vs the traditional diet approach the 10 key principles of intuitive eating - what they are, the difference they can make to health, happiness and weight loss success, and how to start incorporating them Here's the link to the book: Intuitive Eating: A
- [#160 - Enjoying the Festive Season AND Still Feeling Your Best](https://hayleyplummer.co.uk/160-enjoying-the-festive-season-and-still-feeling-your-best/) - Short episode on enjoying the foods you love, AND still taking care of you over the festive season. Many people end up feeling overwhelmed, and like they can't do their health and fitness habits 'perfectly', so they may as well forget about those goals for December and start again in January. That's great if it
- [#161 - Taking the Pressure off](https://hayleyplummer.co.uk/161-taking-the-pressure-off/) - With Christmas, work, family and other responsibilities, here's a lot going on right now for many people... which can feel overwhelming and stressful at times, trying to get it all done as well as possible. The LAST thing we want to do is add more stress by thinking we have to do health and fitness
- [#162 - Interview with Online Coaching Client Angela](https://hayleyplummer.co.uk/162-interview-with-online-coaching-client-angela/) - In the past 12 weeks, Angela has: - lost 21lbs and 20cm from her waist - dropped a dress size - got fitter and stronger - moved away from binge/restrict eating habits brought on by experiences on various diets - built a much happier and healthier relationship with food In this episode, Angela shares her
- [3 stone and 3 Dress Sizes Down - Jenny's Online Coaching Testimonial](https://hayleyplummer.co.uk/3-stone-and-3-dress-sizes-down-jennys-online-coaching-testimonial/) - Jenny has been an online coaching client for 8 months - finishing in November 2023, and making some fantastic progress in that time. As you can see, the title of this post highlights her brilliant results with weight loss, and fitting back into clothes she loves. But it's about so much more than that, as
- [What is it like to work with an Online Weight Loss Coach?](https://hayleyplummer.co.uk/what-is-it-like-to-work-with-an-online-weight-loss-coach/) - What is it like to work with an online weight loss coach? Recently a client shared this post below in our private Coaching facebook group. and it inspired me to share some other recent client comments about online coaching. The screenshots below hopefully demonstrate that what we focus on is about far more than losing
- [#163 - 5 Ways to Find Balance Over Christmas](https://hayleyplummer.co.uk/163-5-ways-to-find-balance-over-christmas/) - 5 key habits and ideas to help you find balance and feel great through the festive season and into 2024. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate it. And if you need any help,
- [Online Coaching - Client Angela's Story](https://hayleyplummer.co.uk/online-coaching-client-angelas-story/) - This is online coaching client Angela's story. As a coach, I am super proud of this lady - the habits she's built and the progress she's made. Angela has done incredibly well, and while the photos show the results you can see (and she deserves to be proud of them), what she's written below shows
- [#164 - 2023 Reflections and 2024 Goals](https://hayleyplummer.co.uk/164-2023-reflections-and-2024-goals/) - In this episode we talk through a goals sheet I use with my online coaching clients. It will help you reflect on 2023 - noting what you did well, useful lessons, and things to remember. And set some goals for 2024 - making them inspiring, doable, and coming up habits, actions and mindset shifts to
- [#165 - How to Lose Weight and Keep it off in 2024](https://hayleyplummer.co.uk/165-how-to-lose-weight-and-keep-it-off-in-2024/) - Happy New Year! In this episode: why diets 'work' (and why they don't) 10 key tips and habits to focus on that will improve your health, energy, happiness, strength, and help you lose weight and keep it off for good. Books mentioned: Intuitive Eating Joy of Half a Cookie If you enjoy this podcast, please
- [#166 - Menopause and Mental Health - Interview with Tanith Lee aka 'Mrs Menopause'](https://hayleyplummer.co.uk/166-menopause-and-mental-health-interview-with-tanith-lee-aka-mrs-menopause/) - This episode is an interview with menopause expert Tanith Lee, also known as 'Mrs Menopause'. We cover: Tanith's experience with early menopause and resulting struggles with mental health Dealing with something so many of us struggle with - negative self talk and the inner critic Practical ways we can support our mental health And more.
- [#167 - How to Get Your Mojo Back](https://hayleyplummer.co.uk/167-how-to-get-your-mojo-back/) - This episode is based on a recent check in with a coaching client who's been doing great but also feeling a bit stuck and like she's lost her mojo. For many people, Christmas and new year disrupted some healthy habits and routines, and led to lots of tempting foods being in the house (and getting
- [#168 - Feeling Overwhelmed](https://hayleyplummer.co.uk/168-feeling-overwhelmed/) - If you're feeling overwhelmed with the sheer amount there is to do when it comes to living life and reaching your goals, you are not alone, and you're very likely doing a lot better than you think. In this episode: my experience with feeling overwhelmed this week what happens when we think we need to
- [A Holistic Approach to Weight Loss: Mindful Eating](https://hayleyplummer.co.uk/a-holistic-approach-to-weight-loss-mindful-eating/) - In our fast-paced pressure-filled world, the quest for weight loss often leads to crash diets, strict meal plans, and endless calorie counting. And amidst the chaos, we often overlook the importance of mindful eating, and building a healthy relationship with food. Healthy and sustainable weight loss goes beyond the numbers on the scale. Ultimately, it
- [#172 - Making an Identity Shift](https://hayleyplummer.co.uk/172-making-an-identity-shift/) - This episode is about shifting the focus from losing weight, to being the person who thinks, acts and lives in a way that keeps the weight off for life. I hope you find it helpful. If you do, please share it or leave a rating or review - it helps me reach more people who
- [#173 - Enjoying Weekends and Still Reaching Your Goals](https://hayleyplummer.co.uk/173-enjoying-weekends-and-still-reaching-your-goals/) - Do you find that you tend to do well in the week while you're in a routine and things are busy... And then you get to the weekend, are worn out, want to switch off, relax, go with the flow, and not make any more decisions... But this tends to lead to eating more than
- [#174 - Menopause and Brain Health - Interview with Tanith Lee](https://hayleyplummer.co.uk/174-menopause-and-brain-health-interview-with-tanith-lee/) - This episode is a second interview with menopause expert Tanith Lee, also known as 'Mrs Menopause'. Topics covered include: What happens to the brain in menopause - changes to be aware of 'Menopause brain' - brain fog, anxiety and other symptoms Practical steps we can take to support our brain health Why it's so important
- [#175 - What Else Supports Our Brain Health?](https://hayleyplummer.co.uk/175-what-else-supports-our-brain-health/) - This episode is a follow on to episode 174, where I spoke with the wonderful Tanith. We covered lots of info and ideas in that episode, with a lot about nutrition and supplements, and ran out of time to talk about other brilliant ways to support brain health. In this episode it's just me, and
- [#176 - The Domino Habit](https://hayleyplummer.co.uk/176-the-domino-habit/) - This episode covers two key points that can help with weight loss and emotional eating. The first one is the domino habit - one key habit to focus on, that often has a knock on positive effect on other things you do. The second key point is understanding why it's completely 100% normal (and part
- [#177 - What to Focus on For Health and Weight Loss in Menopause](https://hayleyplummer.co.uk/177-what-to-focus-on-for-health-and-weight-loss-in-menopause/) - In this episode - we talk about what matters most for losing weight and supporting your health through menopause and beyond. Topics covered include: nutrition - calories, protein and fibre what type of exercise is best for weight loss why doing less can sometimes be more beneficial daily steps - what to aim for what
- [#178 - This is What Happens When You Keep Going](https://hayleyplummer.co.uk/178-this-is-what-happens-when-you-keep-going/) - This episode is about a recent message I got from a client who I worked with 3 years ago. The message came out of the blue and it made me immensely happy to read. I distinctly remember this lady feeling that she wasn't making much progress in the 3 months we coached together. But as
- [#179 - Client Conversations - Emotional Eating and Body Image](https://hayleyplummer.co.uk/179-client-conversations-emotional-eating-and-body-image/) - This episode is based on a couple of different conversations with online coaching clients this week, talking about two very common struggles - emotional eating, and body image. We cover tools, strategies and mindset shifts that can help you to feel better, build new habits, and create the progress you're looking for. If you enjoy
- [#180 - What to Eat in Menopause for Health, Strength and Fat Loss](https://hayleyplummer.co.uk/180-what-to-eat-in-menopause-for-health-strength-and-fat-loss/) - This episode is based on the book 'Next Level - Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond' by Stacy Sims. It's a great book about menopause-specific evidence-based advice on fitness and nutrition, and in this episode we're talking about nutrition. If you enjoy this podcast, please share it
- [#181 - Mindset Mantras for Weight Loss Success](https://hayleyplummer.co.uk/181-mindset-mantras-for-weight-loss-success/) - In this episode: mindset shifts, principles and mantras that can help you: build consistency move away from all or nothing thinking get back on track quicker when feel like you've slipped up enjoy the process create lasting results If you enjoy this podcast, please share it or leave a rating or review - it helps
- [#182 - 8 Habits That Can Transform Your Life](https://hayleyplummer.co.uk/182-8-habits-that-can-transform-your-life/) - In this episode - 8 key habits that can help you: lose weight have more energy improve your health reduce cravings improve your relationship with food give yourself the best chance of living a long, healthy, fun and active life for decades to come If you enjoy this podcast, please share it or leave a
- [Menopause Supplements: Evidence-Based Options for Women](https://hayleyplummer.co.uk/menopause-supplements-evidence-based-options-for-women/) - You may have noticed, there are a LOT of menopause supplements out there now, marketed at helping women through the menopause transition. But which ones are actually evidence-based and worth the money? That's what we'll take a look at in this article. Perimenopause can be a tough time. As the transitional phase leading to menopause,
- [#183 - What to Do if You're Struggling with Weight Loss](https://hayleyplummer.co.uk/183-what-to-do-if-youre-struggling-with-weight-loss/) - If you're struggling to lose weight and not sure why, this episode is for you. We talk about: - the most common reasons that stop people from seeing the progress they're looking for - what you can do to overcome them, and lose weight in a way that's healthy, enjoyable and sustainable Here's where you
- [#184 - How to Improve Your Mood](https://hayleyplummer.co.uk/184-how-to-improve-your-mood/) - In this episode, we're talking about something that's key to success in weight loss and pretty much anything else: mood. How we feel has a huge impact on what we do, how consistent we are, and the results we see. Most of us know what to do when it comes to weight loss, but struggle
- [#185 - How to Lose Weight Fast](https://hayleyplummer.co.uk/185-how-to-lose-weight-fast/) - In this episode we talk about: why some of the most common ways to lose weight fast are a really bad idea, and what to do instead the huge importance of protein and muscle for maintaining weight loss, health and quality of life for decades to come science-backed ways to reach your goals in a
- [#186 - How to Improve Sleep in Perimenopause](https://hayleyplummer.co.uk/186-how-to-improve-sleep-in-perimenopause/) - Struggles with sleep are one of the most common symptoms of perimenopause. In this episode we run through a host of habits, lifestyle changes, useful tools, nutrition tips and supplements that can help. This is the podcast mentioned: Nothing Much Happens: bedtime stories to help you sleep and these are a couple of resources mentioned:
- [#187 - How to Get Back on Track](https://hayleyplummer.co.uk/187-how-to-get-back-on-track/) - If you feel like you've fallen off track with your health, fitness and weight loss goals, and are struggling to get back on it (whether it's been a day, week, month, or more), this episode is for you. If you enjoy this podcast, please share it or leave a rating or review - it helps
- [How to Lose Weight and Keep it Off: Mindset](https://hayleyplummer.co.uk/how-to-lose-weight-and-keep-it-off-mindset/) - Do you struggle to lose weight and keep it off? Maybe you find you start well and feel pretty motivated... But then life gets in the way, progress slows down, motivation drops, and it's SO hard to keep going. We know consistency is key to success, and it sounds simple, but it's not easy. Very
- [Reducing Cholesterol and Losing Weight in Perimenopause: Client Story](https://hayleyplummer.co.uk/reducing-cholesterol-and-losing-weight-in-perimenopause-client-story/) - Reducing cholesterol - bringing it back into a healthy range - and losing weight in perimenopause, are two huge wins that can both feel pretty challenging to do. One of my wonderful online coaching clients recently achieved both these goals, and made my day by sending me the whatsapp message above. When we started together
- [#188 - Training to be Fit, Healthy and Strong through Menopause and Beyond](https://hayleyplummer.co.uk/188-training-to-be-fit-healthy-and-strong-through-menopause-and-beyond/) - This episode is based on the book Next Level - your guide to kicking ass, feeling great and crushing goals through menopause and beyond - by Stacy Sims. It's a great book covering all things menopause, including nutrition, supplements, and the topic of this podcast - training. Specifically, how to exercise to feel at your
- [#189 - How to Boost Motivation](https://hayleyplummer.co.uk/189-how-to-boost-motivation/) - One of the most common struggles with weight loss is losing motivation, and struggling to be consistent enough to achieve the desired results. In this episode, we talk about one of the most common reasons why that motivation gets lost, and what you can do to build the habits and consistency to reach (and keep)
- [#190 - Planning Your Food - How to Make it Easier](https://hayleyplummer.co.uk/190-planning-your-food-how-to-make-it-easier/) - Planning your food can make health and weight loss goals a LOT easier to reach. But when life is busy, it can feel like another thing to do that we don't have time for, even though it will save time, effort and brain power in the long run. So how do we simplify and make
- [#191 - How to Stop Tracking Calories](https://hayleyplummer.co.uk/191-how-to-stop-tracking-calories/) - Tracking calories can be an incredibly helpful tool for weight loss, but it can also be hard to stop doing once you've got used to it. In this episode, we're talking about how to track calories in a way that creates lasting results, and how to how to move away from it when you feel
- [#192 - The Biggest Reason People Don't Reach Their Weight Loss Goal](https://hayleyplummer.co.uk/192-the-biggest-reason-people-dont-reach-their-weight-loss-goal/) - This episode is all about what holds people back from achieving their weight loss goals, and how to change it. If you struggle to lose weight, feel impatient with the scales, and get stuck in cycles of self sabotage, this is for you. If you enjoy this podcast, please share it or leave a rating
- [25lbs Down and at Peace with Food - Amanda's Online Coaching Story](https://hayleyplummer.co.uk/25lbs-down-and-at-peace-with-food-amandas-online-coaching-story/) - The above testimonial is from my online coaching client Amanda, and you can find out lots more about her journey in my latest podcast here: #193 - 25lbs Down, at Peace With Food, and No More High Cholesterol - Client Amanda's story When Amanda started online coaching, she'd been working on weight loss for a
- [#193 - 25lbs Down, at Peace with Food, and No More High Cholesterol - Client Amanda's Story](https://hayleyplummer.co.uk/193-25lbs-down-at-peace-with-food-and-no-more-high-cholesterol-client-amandas-story/) - This episode is an interview with online coaching client Amanda. If you are struggling with: perimenopause trying to lose weight but not seeing a lot of progress an unhappy relationship with food feeling guilty for eating certain foods not knowing what to do to create the progress you're looking for any of the above This
- [#194 - What to do (and not do) to Lose Weight and Keep it Off](https://hayleyplummer.co.uk/194-what-to-do-and-not-do-to-lose-weight-and-keep-it-off/) - People who lose weight, improve their health, and maintain the results... what do they do? What are the habits and thoughts that help them? And what are the common habits and thought patterns that hold so many people back? This episode is based on what I've observed in over 15 years as a personal trainer,
- [#195 - An Online Coaching Client Check in](https://hayleyplummer.co.uk/195-an-online-coaching-client-check-in/) - This episode is a bit of a case study based on the weekly check in of one of my online coaching clients. This lady has been working on goals around losing weight in a healthy sustainable way, improving her relationship with food, getting stronger, and knowing she's doing the best she can (via nutrition, exercise,
- [#196 - How to Stop Evening Overeating](https://hayleyplummer.co.uk/196-how-to-stop-evening-overeating/) - If you struggle with overeating, or emotional eating (or both) in the evenings, this episode is for you. We talk about the importance of understanding why that pattern is there in the first place, and then how to change it. There's a mix of practical action steps and mindset tools and strategies that can make
- [#197 - How to Make Weight Loss Enjoyable](https://hayleyplummer.co.uk/197-how-to-make-weight-loss-enjoyable/) - Not many people associate the process of losing weight with being enjoyable, and that's one of the reasons why it can feel so hard to do. This episode is all about how to enjoy building better habits around nutrition and exercise, so that you feel good, happy, and have fun on the way to reaching
- [#198 - Strength Training for Women - How, What and Why](https://hayleyplummer.co.uk/198-strength-training-for-women-how-what-and-why/) - Strength training is something that, if we want to live our best lives into our later years, we need to be doing. There are so many reasons why it's beneficial, but it can feel quite daunting, overwhelming and difficult to build the habit. In this episode, my aim is to break it down into some
- [How to Make Weight Loss Enjoyable](https://hayleyplummer.co.uk/how-to-make-weight-loss-enjoyable/) - This post is about how to make weight loss enjoyable. It's essentially a written version of an episode from my podcast, which you can find here: Interestingly, when we think about losing weight, not many people think about that process being enjoyable. It's so easy to think "I’ll feel good WHEN I get to the
- [#199 - Evening Overeating, Nutracheck Struggles and Solo Parenting](https://hayleyplummer.co.uk/199-evening-overeating-nutracheck-struggles-and-solo-parenting/) - This episode is based on common struggles many of my clients experience - - overeating in the evening after a busy and tiring day - tracking food to help with weight loss, but struggling to get the balance right - feeling out of routine when the kids are off school - trying to juggle kids
- [#200 - Key Habits for Fat Loss, Health and Longevity](https://hayleyplummer.co.uk/200-key-habits-for-fat-loss-health-and-longevity/) - Episode 200 - wow! As this is a bit of a milestone, I thought I'd cover some of the most important habits that have been discussed on the podcast so far. This is a bit of summary of what to focus on to lose fat, keep it off, and give yourself the best chance of
- [#201 - Why Do I Self Sabotage?](https://hayleyplummer.co.uk/201-why-do-i-self-sabotage/) - If you know what to do, but you're just not doing it... Or you start, do well, but then something happens, and you end up sabotaging your efforts and feeling stuck... this episode is for you. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach
- [#202 - A Brilliant Book for Weight Loss](https://hayleyplummer.co.uk/202-a-brilliant-book-for-weight-loss/) - This episode is based on a couple of chapters of the book 'The Beck Diet Solution: Train Your Brain to Think Like a Thin Person'. It's a brilliant book for weight loss and mindset, and if you know that your thinking (i.e. being all or nothing, a perfectionist, losing motivation and sabotaging your own efforts),
- [#203 - Menopause Weight Gain and How to Lose it](https://hayleyplummer.co.uk/203-menopause-weight-gain-and-how-to-lose-it/) - This episode is all about the common struggle of gaining weight in menopause - particularly around the mid-section - and what we can do about it. Points covered include: why weight gain is so common in menopause what leads to increased body fat around the stomach in particular key habits to focus on that help
- [#204 - 20kg down, Happy, Healthy and Strong - Jess's Coaching Story](https://hayleyplummer.co.uk/204-20kg-down-happy-healthy-and-strong-jesss-coaching-story/) - This episode is an interview with online coaching client Jess. We talk about: losing 20kg while still eating pizza and drinking with friends what Jess found most helpful to learn about nutrition how to find balance build a healthy relationship with food the huge impact strength training has had, and tips to get started dealing
- [#205 - How to Build Self Belief and Self Trust](https://hayleyplummer.co.uk/205-how-to-build-self-belief-and-self-trust/) - This episode is all about one mindset shift that can help you avoid self sabotage, believe in yourself more, and make significantly more progress towards your goals. If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit, and I really appreciate
- [#206 - How to Lose Weight without Tracking Calories](https://hayleyplummer.co.uk/206-how-to-lose-weight-without-tracking-calories/) - In this episode - a selection of mindset and mindful eating tools and strategies to help you lose weight without tracking calories. This is the book mentioned: The Beck Diet Solution If you enjoy this podcast, please share it or leave a rating or review - it helps me reach more people who could benefit,
- [#207 - Q&A - Full Fat or 0% Fat Yogurt, How to Reduce Cholesterol, and How Often to Lift Weights](https://hayleyplummer.co.uk/207-qa-full-fat-or-0-fat-yogurt-how-to-reduce-cholesterol-and-how-often-to-lift-weights/) - This episode is a Q&A session from a few days of conversations with my online coaching clients. Questions covered: Should I eat full fat or 0% fat yogurt? My cholesterol is high - how do I reduce it? How can I fit in lifting weights when I have hardly any time and things keep getting
- [#208 - Exercise Snacking](https://hayleyplummer.co.uk/208-exercise-snacking/) - If you're finding it hard to fit as much exercise as you'd like to to support your health, fitness and weight loss goals, exercise snacking can be a game changer. This episode explains what it is and how to do it. If you enjoy this podcast, please share it or leave a rating or review
- [#209 - What are the Best Exercises for Fat Loss around the Stomach?](https://hayleyplummer.co.uk/209-what-are-the-best-exercises-for-fat-loss-around-the-stomach/) - In this episode - some of the best exercises you can do to reduce body fat around the mid section. Even better, these exercises can also help you get strong and toned all over, and be fit, healthy, and able to do all the fun, active things you want to do for decades to come.
- [#210 - How to BEAT Chronic Pain - Interview with Katie Rothwell](https://hayleyplummer.co.uk/210-how-to-beat-chronic-pain-interview-with-katie-rothwell/) - This episode is an interview with Katie Rothwell from BEAT Pain - a holistic approach to managing and overcoming chronic pain. BEAT stands for Brain, Energy, Activity and Therapy and some of the topics covered in the episode include: Katie's experiences dealing with degenerative disc disease, and single parenting in Saudi Arabia Understanding the brain
- [Time Management for Busy Women: How to Eat Better, Start Exercising, and Lose Weight](https://hayleyplummer.co.uk/time-management-for-busy-women-how-to-eat-better-start-exercising-and-lose-weight/) - In the hectic world live in, managing work, family life, and having some kind of social life is enough of a challenge in itself. Add in the desire to eat healthier, start exercising, and lose weight, and it can quickly feel overwhelming. But it doesn’t have to be. With the right strategies, you can find
- [#211 - Mindset Hacks for Weight Loss](https://hayleyplummer.co.uk/211-mindset-hacks-for-weight-loss/) - In this episode we’re talking about a few common thought patterns that can slow things down, sap motivation, and make it hard for people to reach their goals. If you get stuck with building habits, being consistent, and losing weight, have a listen to these points and see if they apply. For each point, there
- [#171 - What to Focus on Other than Weight](https://hayleyplummer.co.uk/171-what-to-focus-on-other-than-weight/) - If you're following the numbers of this podcast.. you haven't missed any, I've just realised I can't count 😂 and have given a few episodes the same number. So this brings it in line with how many episodes there actually are! Anyway, this episode is all about markers of health and longevity that are far

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- [Home](https://hayleyplummer.co.uk/) - Online nutrition and fitness coach helping women over 40 lose weight sustainably, build strength, and improve their relationship with food - without dieting.
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- [About](https://hayleyplummer.co.uk/about/) - Are You Fed up With the Never Ending Cycle of Trying to Lose Weight? Would you love a simple approach to health and fitness… Where you get to enjoy the foods you love… Build habits and a lifestyle that works for you… Lose weight in a healthy sustainable way… And learn how to keep the
- [Client Results](https://hayleyplummer.co.uk/client-results/) - Client Results “125lbs lighter, with a new mindset and habits I know I will keep” “As my journey with you ends and I look back, I will always be grateful to you for your support, your wisdom & kindness, the knowledge I have gained and for the encouragement you have given me. I didn’t
- [Get Strong](https://hayleyplummer.co.uk/get-strong/) - Get Strong Simple, effective training plans for women aged 40 and over who want to feel stronger, healthier, and more confident in their bodies. Whether you’re training at home or in the gym, each plan is designed to be easy to follow, joint-friendly, and tailored to support your body through midlife and menopause. Stronger Through
- [Start Here -old](https://hayleyplummer.co.uk/start-here/) - Looking for a supportive and encouraging online weight loss coach to help you reach your goals? Start here.
- [Start Here V1](https://hayleyplummer.co.uk/start-here-v2/) - Feel Healthy, Increase Energy Levels and Boost Your Confidence This field is for validation purposes and should be left unchanged.How to Get Started To apply for online coaching, fill in the form belowNameEmail PhoneHow do you currently feel about your body/health/lifestyle?What do you want to achieve through working with Hayley?Why haven't you got the results
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- [Thank You for Download My Free ‘Weight Loss For Life’ Guide](https://hayleyplummer.co.uk/thank-you-for-download-my-free-weight-loss-for-life-guide/) - Thank you Thank you for Downloading My Free ‘Weight Loss For Life’ Guide
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- [Recipe eBook](https://hayleyplummer.co.uk/recipe-ebook/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″ hover_enabled=”0″ sticky_enabled=”0″][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ sticky_enabled=”0″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.6.3″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ sticky_enabled=”0″] Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [images style="0" image="https%3A%2F%2Fhayleyplummer.co.uk%2Fwp-content%2Fuploads%2F2015%2F11%2FEbook-cover-copy1.png" width="800" align="center" top_margin="20" full_width="Y"] Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element EASTER HALF PRICE SALE Confused about what
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- [sugar cravings](https://hayleyplummer.co.uk/tag/sugar-cravings/)
- [supplements for health](https://hayleyplummer.co.uk/tag/supplements-for-health/)
- [supplements for weight loss](https://hayleyplummer.co.uk/tag/supplements-for-weight-loss/)
- [sustainable weight loss](https://hayleyplummer.co.uk/tag/sustainable-weight-loss/)
- [tea](https://hayleyplummer.co.uk/tag/tea/)
- [tired](https://hayleyplummer.co.uk/tag/tired/)
- [tony robbins](https://hayleyplummer.co.uk/tag/tony-robbins/)
- [torture](https://hayleyplummer.co.uk/tag/torture/)
- [training](https://hayleyplummer.co.uk/tag/training/)
- [turkey](https://hayleyplummer.co.uk/tag/turkey/)
- [weight](https://hayleyplummer.co.uk/tag/weight/)
- [weight loss](https://hayleyplummer.co.uk/tag/weight-loss/)
- [weight loss advice](https://hayleyplummer.co.uk/tag/weight-loss-advice/)
- [weight loss coach](https://hayleyplummer.co.uk/tag/weight-loss-coach/)
- [weight loss coaching](https://hayleyplummer.co.uk/tag/weight-loss-coaching/)
- [weight loss diet weight loss help](https://hayleyplummer.co.uk/tag/weight-loss-diet-weight-loss-help/)
- [weight loss food](https://hayleyplummer.co.uk/tag/weight-loss-food/)
- [weight loss for life](https://hayleyplummer.co.uk/tag/weight-loss-for-life/)
- [weight loss for mums](https://hayleyplummer.co.uk/tag/weight-loss-for-mums/)
- [weight loss for women](https://hayleyplummer.co.uk/tag/weight-loss-for-women/)
- [weight loss habits](https://hayleyplummer.co.uk/tag/weight-loss-habits/)
- [weight loss help](https://hayleyplummer.co.uk/tag/weight-loss-help/)
- [weight loss journey](https://hayleyplummer.co.uk/tag/weight-loss-journey/)
- [weight loss mindset](https://hayleyplummer.co.uk/tag/weight-loss-mindset/)
- [weight loss motivation](https://hayleyplummer.co.uk/tag/weight-loss-motivation/)
- [weight loss myths](https://hayleyplummer.co.uk/tag/weight-loss-myths/)
- [weight loss recipes](https://hayleyplummer.co.uk/tag/weight-loss-recipes/)
- [weight loss struggle](https://hayleyplummer.co.uk/tag/weight-loss-struggle/)
- [weight loss success](https://hayleyplummer.co.uk/tag/weight-loss-success/)
- [weight loss success story](https://hayleyplummer.co.uk/tag/weight-loss-success-story/)
- [weight loss supplements](https://hayleyplummer.co.uk/tag/weight-loss-supplements/)
- [weight loss support](https://hayleyplummer.co.uk/tag/weight-loss-support/)
- [weight loss. lemon](https://hayleyplummer.co.uk/tag/weight-loss-lemon/)
- [weights](https://hayleyplummer.co.uk/tag/weights/)
- [weights training](https://hayleyplummer.co.uk/tag/weights-training/)
- [willpower](https://hayleyplummer.co.uk/tag/willpower/)
- [women](https://hayleyplummer.co.uk/tag/women/)
- [women over 50](https://hayleyplummer.co.uk/tag/women-over-50/)
- [women over 60](https://hayleyplummer.co.uk/tag/women-over-60/)
- [women's online coach](https://hayleyplummer.co.uk/tag/womens-online-coach/)
- [women's weight loss](https://hayleyplummer.co.uk/tag/womens-weight-loss/)
- [womens fitness. online weight loss](https://hayleyplummer.co.uk/tag/womens-fitness-online-weight-loss/)
- [womens weight loss coach](https://hayleyplummer.co.uk/tag/womens-weight-loss-coach/)
- [work out](https://hayleyplummer.co.uk/tag/work-out/)
- [yoga](https://hayleyplummer.co.uk/tag/yoga/)
- [balanced lifestyle](https://hayleyplummer.co.uk/tag/balanced-lifestyle/)
- [all foods fit](https://hayleyplummer.co.uk/tag/all-foods-fit/)
- [mindful eating](https://hayleyplummer.co.uk/tag/mindful-eating/)
- [time management](https://hayleyplummer.co.uk/tag/time-management/)
- [how to think better](https://hayleyplummer.co.uk/tag/how-to-think-better/)
- [christmas gifts](https://hayleyplummer.co.uk/tag/christmas-gifts/)
- [health and fitness](https://hayleyplummer.co.uk/tag/health-and-fitness/)
- [christmas weight gain](https://hayleyplummer.co.uk/tag/christmas-weight-gain/)
- [new year goals](https://hayleyplummer.co.uk/tag/new-year-goals/)
- [new year weight loss](https://hayleyplummer.co.uk/tag/new-year-weight-loss/)
- [online personal trainer](https://hayleyplummer.co.uk/tag/online-personal-trainer/)
- [weight loss tips](https://hayleyplummer.co.uk/tag/weight-loss-tips/)
- [food planning](https://hayleyplummer.co.uk/tag/food-planning/)
- [food ideas](https://hayleyplummer.co.uk/tag/food-ideas/)
- [healthy eating](https://hayleyplummer.co.uk/tag/healthy-eating/)
- [ditch the diet](https://hayleyplummer.co.uk/tag/ditch-the-diet/)
- [books for weight loss](https://hayleyplummer.co.uk/tag/books-for-weight-loss/)
- [nutrition books](https://hayleyplummer.co.uk/tag/nutrition-books/)
- [mindset books](https://hayleyplummer.co.uk/tag/mindset-books/)
- [menopause book](https://hayleyplummer.co.uk/tag/menopause-book/)
- [online weight loss coach. online nutritionist](https://hayleyplummer.co.uk/tag/online-weight-loss-coach-online-nutritionist/)
- [womens fitness](https://hayleyplummer.co.uk/tag/womens-fitness/)
- [fad diets](https://hayleyplummer.co.uk/tag/fad-diets/)
- [balanced diet](https://hayleyplummer.co.uk/tag/balanced-diet/)
- [lasting weight loss](https://hayleyplummer.co.uk/tag/lasting-weight-loss/)
- [lose weight for life](https://hayleyplummer.co.uk/tag/lose-weight-for-life/)
- [how to be healthy](https://hayleyplummer.co.uk/tag/how-to-be-healthy/)
- [vision board](https://hayleyplummer.co.uk/tag/vision-board/)
- [step tracker for weight loss](https://hayleyplummer.co.uk/tag/step-tracker-for-weight-loss/)
- [back pain](https://hayleyplummer.co.uk/tag/back-pain/)
- [weight loss podcast](https://hayleyplummer.co.uk/tag/weight-loss-podcast/)
- [tips for weight loss](https://hayleyplummer.co.uk/tag/tips-for-weight-loss/)
- [healthy relationship with food](https://hayleyplummer.co.uk/tag/healthy-relationship-with-food/)
- [strength training](https://hayleyplummer.co.uk/tag/strength-training/)
- [strength training for women](https://hayleyplummer.co.uk/tag/strength-training-for-women/)
- [lifting weights](https://hayleyplummer.co.uk/tag/lifting-weights/)
- [toning up](https://hayleyplummer.co.uk/tag/toning-up/)
- [exercise in menopause](https://hayleyplummer.co.uk/tag/exercise-in-menopause/)
- [bone density](https://hayleyplummer.co.uk/tag/bone-density/)
- [menopause fitness](https://hayleyplummer.co.uk/tag/menopause-fitness/)
- [exercise for health](https://hayleyplummer.co.uk/tag/exercise-for-health/)
- [stretches](https://hayleyplummer.co.uk/tag/stretches/)
- [mobility](https://hayleyplummer.co.uk/tag/mobility/)
- [mobility exercises](https://hayleyplummer.co.uk/tag/mobility-exercises/)
- [flexibility routine](https://hayleyplummer.co.uk/tag/flexibility-routine/)
- [back pain exercises](https://hayleyplummer.co.uk/tag/back-pain-exercises/)
- [knee pain exercises](https://hayleyplummer.co.uk/tag/knee-pain-exercises/)
- [womens personal trainer](https://hayleyplummer.co.uk/tag/womens-personal-trainer/)
- [cool down](https://hayleyplummer.co.uk/tag/cool-down/)
- [brain health](https://hayleyplummer.co.uk/tag/brain-health/)
- [dementia](https://hayleyplummer.co.uk/tag/dementia/)
- [alzheimers](https://hayleyplummer.co.uk/tag/alzheimers/)
- [brain food](https://hayleyplummer.co.uk/tag/brain-food/)
- [healthy food](https://hayleyplummer.co.uk/tag/healthy-food/)
- [nutrition for health](https://hayleyplummer.co.uk/tag/nutrition-for-health/)
- [food for menopause](https://hayleyplummer.co.uk/tag/food-for-menopause/)
- [omega 3](https://hayleyplummer.co.uk/tag/omega-3/)
- [vitamin D](https://hayleyplummer.co.uk/tag/vitamin-d/)
- [healthy fats](https://hayleyplummer.co.uk/tag/healthy-fats/)
- [antioxidants](https://hayleyplummer.co.uk/tag/antioxidants/)
- [christmas eating](https://hayleyplummer.co.uk/tag/christmas-eating/)
- [festive eating](https://hayleyplummer.co.uk/tag/festive-eating/)
- [finding balance](https://hayleyplummer.co.uk/tag/finding-balance/)
- [enjoy christmas](https://hayleyplummer.co.uk/tag/enjoy-christmas/)
- [new years resolution](https://hayleyplummer.co.uk/tag/new-years-resolution/)
- [strength training for women. get healthy](https://hayleyplummer.co.uk/tag/strength-training-for-women-get-healthy/)
- [weight loss program](https://hayleyplummer.co.uk/tag/weight-loss-program/)
- [sleep habits](https://hayleyplummer.co.uk/tag/sleep-habits/)
- [better sleep](https://hayleyplummer.co.uk/tag/better-sleep/)
- [sleep routine](https://hayleyplummer.co.uk/tag/sleep-routine/)
- [enjoy food](https://hayleyplummer.co.uk/tag/enjoy-food/)
- [perimenopausal](https://hayleyplummer.co.uk/tag/perimenopausal/)
- [hormone fluctuations](https://hayleyplummer.co.uk/tag/hormone-fluctuations/)
- [nutrition tips](https://hayleyplummer.co.uk/tag/nutrition-tips/)
- [nutrition for menopause](https://hayleyplummer.co.uk/tag/nutrition-for-menopause/)
- [get healthy](https://hayleyplummer.co.uk/tag/get-healthy/)
- [resistance training](https://hayleyplummer.co.uk/tag/resistance-training/)
- [bone health](https://hayleyplummer.co.uk/tag/bone-health/)
- [women over 40](https://hayleyplummer.co.uk/tag/women-over-40/)
- [food diary](https://hayleyplummer.co.uk/tag/food-diary/)
- [my fitness pal](https://hayleyplummer.co.uk/tag/my-fitness-pal/)
- [food photos](https://hayleyplummer.co.uk/tag/food-photos/)
- [nutrition info](https://hayleyplummer.co.uk/tag/nutrition-info/)
- [sugar addict](https://hayleyplummer.co.uk/tag/sugar-addict/)
- [new year diet](https://hayleyplummer.co.uk/tag/new-year-diet/)
- [women who lift](https://hayleyplummer.co.uk/tag/women-who-lift/)
- [online fitness coach](https://hayleyplummer.co.uk/tag/online-fitness-coach/)
- [online health coach](https://hayleyplummer.co.uk/tag/online-health-coach/)
- [strong bones](https://hayleyplummer.co.uk/tag/strong-bones/)
- [bone exercise](https://hayleyplummer.co.uk/tag/bone-exercise/)
- [impact exercise](https://hayleyplummer.co.uk/tag/impact-exercise/)
- [online weight loss coaching](https://hayleyplummer.co.uk/tag/online-weight-loss-coaching/)
- [protein foods](https://hayleyplummer.co.uk/tag/protein-foods/)
- [zone 2 training](https://hayleyplummer.co.uk/tag/zone-2-training/)
- [interval training](https://hayleyplummer.co.uk/tag/interval-training/)
- [journal](https://hayleyplummer.co.uk/tag/journal/)
- [journaling](https://hayleyplummer.co.uk/tag/journaling/)
- [health goals](https://hayleyplummer.co.uk/tag/health-goals/)
- [prediabetes](https://hayleyplummer.co.uk/tag/prediabetes/)
- [online coach for mwomen](https://hayleyplummer.co.uk/tag/online-coach-for-mwomen/)
- [joint pain](https://hayleyplummer.co.uk/tag/joint-pain/)
- [menopause joint pain](https://hayleyplummer.co.uk/tag/menopause-joint-pain/)
- [success story](https://hayleyplummer.co.uk/tag/success-story/)
- [home workouts](https://hayleyplummer.co.uk/tag/home-workouts/)
- [mindfulness](https://hayleyplummer.co.uk/tag/mindfulness/)
- [menopause supplements](https://hayleyplummer.co.uk/tag/menopause-supplements/)
- [ashwaghanda](https://hayleyplummer.co.uk/tag/ashwaghanda/)
- [magnesium](https://hayleyplummer.co.uk/tag/magnesium/)
- [black cohosh](https://hayleyplummer.co.uk/tag/black-cohosh/)
- [soy isoflavones](https://hayleyplummer.co.uk/tag/soy-isoflavones/)
- [cholesterol](https://hayleyplummer.co.uk/tag/cholesterol/)
- [how to improve cholesterol](https://hayleyplummer.co.uk/tag/how-to-improve-cholesterol/)
- [fibre](https://hayleyplummer.co.uk/tag/fibre/)
- [food for health](https://hayleyplummer.co.uk/tag/food-for-health/)
- [strength training form women](https://hayleyplummer.co.uk/tag/strength-training-form-women/)
- [high cholesterol](https://hayleyplummer.co.uk/tag/high-cholesterol/)
- [busy](https://hayleyplummer.co.uk/tag/busy/)
- [busy life](https://hayleyplummer.co.uk/tag/busy-life/)
- [busy woman](https://hayleyplummer.co.uk/tag/busy-woman/)
- [supplements](https://hayleyplummer.co.uk/tag/supplements/)
- [supplements for women](https://hayleyplummer.co.uk/tag/supplements-for-women/)
- [creatine](https://hayleyplummer.co.uk/tag/creatine/)
- [health coach](https://hayleyplummer.co.uk/tag/health-coach/)
- [immune system](https://hayleyplummer.co.uk/tag/immune-system/)
- [foods for immune system](https://hayleyplummer.co.uk/tag/foods-for-immune-system/)
- [foods for health](https://hayleyplummer.co.uk/tag/foods-for-health/)
- [healthy foods](https://hayleyplummer.co.uk/tag/healthy-foods/)
- [immune support](https://hayleyplummer.co.uk/tag/immune-support/)
- [nutrients](https://hayleyplummer.co.uk/tag/nutrients/)
- [cold and flu](https://hayleyplummer.co.uk/tag/cold-and-flu/)
- [how to stay healthy](https://hayleyplummer.co.uk/tag/how-to-stay-healthy/)
- [christmas](https://hayleyplummer.co.uk/tag/christmas/)
- [christmas food](https://hayleyplummer.co.uk/tag/christmas-food/)
- [weight loss goals](https://hayleyplummer.co.uk/tag/weight-loss-goals/)
- [fit and healthy](https://hayleyplummer.co.uk/tag/fit-and-healthy/)
- [self care](https://hayleyplummer.co.uk/tag/self-care/)
- [home workout](https://hayleyplummer.co.uk/tag/home-workout/)
- [home workout equipment](https://hayleyplummer.co.uk/tag/home-workout-equipment/)
- [strength training at home](https://hayleyplummer.co.uk/tag/strength-training-at-home/)
- [strength training for beginners](https://hayleyplummer.co.uk/tag/strength-training-for-beginners/)
- [kettlebells](https://hayleyplummer.co.uk/tag/kettlebells/)
- [dumbell workout](https://hayleyplummer.co.uk/tag/dumbell-workout/)
- [walking pad](https://hayleyplummer.co.uk/tag/walking-pad/)
- [foam roller](https://hayleyplummer.co.uk/tag/foam-roller/)
- [resistance bands](https://hayleyplummer.co.uk/tag/resistance-bands/)
- [weight loss mistakes](https://hayleyplummer.co.uk/tag/weight-loss-mistakes/)
- [overwhelm](https://hayleyplummer.co.uk/tag/overwhelm/)
- [people pleasing](https://hayleyplummer.co.uk/tag/people-pleasing/)
- [let them](https://hayleyplummer.co.uk/tag/let-them/)
- [mel robbins](https://hayleyplummer.co.uk/tag/mel-robbins/)
- [the let them theory](https://hayleyplummer.co.uk/tag/the-let-them-theory/)
- [tracking calories](https://hayleyplummer.co.uk/tag/tracking-calories/)
- [nutracheck](https://hayleyplummer.co.uk/tag/nutracheck/)
- [myfitness pal](https://hayleyplummer.co.uk/tag/myfitness-pal/)
- [strength training age 40+](https://hayleyplummer.co.uk/tag/strength-training-age-40/)
- [food noise](https://hayleyplummer.co.uk/tag/food-noise/)
- [busy women](https://hayleyplummer.co.uk/tag/busy-women/)
- [weight loss injections](https://hayleyplummer.co.uk/tag/weight-loss-injections/)
- [wegovy](https://hayleyplummer.co.uk/tag/wegovy/)
- [ozempic](https://hayleyplummer.co.uk/tag/ozempic/)
- [weight loss jabs](https://hayleyplummer.co.uk/tag/weight-loss-jabs/)
- [semaglutide](https://hayleyplummer.co.uk/tag/semaglutide/)
- [weight loss coach for women](https://hayleyplummer.co.uk/tag/weight-loss-coach-for-women/)
- [weight loss foods](https://hayleyplummer.co.uk/tag/weight-loss-foods/)
- [weight loss plan](https://hayleyplummer.co.uk/tag/weight-loss-plan/)
- [high protein](https://hayleyplummer.co.uk/tag/high-protein/)
- [protein meals](https://hayleyplummer.co.uk/tag/protein-meals/)
- [protein snacks](https://hayleyplummer.co.uk/tag/protein-snacks/)
- [protein powder](https://hayleyplummer.co.uk/tag/protein-powder/)
- [protein for women](https://hayleyplummer.co.uk/tag/protein-for-women/)
- [mounjaro](https://hayleyplummer.co.uk/tag/mounjaro/)
- [glp1](https://hayleyplummer.co.uk/tag/glp1/)
- [glp1 weight loss](https://hayleyplummer.co.uk/tag/glp1-weight-loss/)
- [glp1 food noise](https://hayleyplummer.co.uk/tag/glp1-food-noise/)
- [fibre foods](https://hayleyplummer.co.uk/tag/fibre-foods/)
- [fiber](https://hayleyplummer.co.uk/tag/fiber/)
- [fiber foods](https://hayleyplummer.co.uk/tag/fiber-foods/)
- [gut health](https://hayleyplummer.co.uk/tag/gut-health/)
- [heart health](https://hayleyplummer.co.uk/tag/heart-health/)
- [lower cholesterol](https://hayleyplummer.co.uk/tag/lower-cholesterol/)
- [constipation. menopause nutrition](https://hayleyplummer.co.uk/tag/constipation-menopause-nutrition/)
- [womens health](https://hayleyplummer.co.uk/tag/womens-health/)
- [how to eat more fibre](https://hayleyplummer.co.uk/tag/how-to-eat-more-fibre/)
- [festive season](https://hayleyplummer.co.uk/tag/festive-season/)
- [december weight loss](https://hayleyplummer.co.uk/tag/december-weight-loss/)
- [december habits](https://hayleyplummer.co.uk/tag/december-habits/)
- [new year motivation](https://hayleyplummer.co.uk/tag/new-year-motivation/)
- [2026 weight loss](https://hayleyplummer.co.uk/tag/2026-weight-loss/)
- [festive food](https://hayleyplummer.co.uk/tag/festive-food/)
- [december weight gain](https://hayleyplummer.co.uk/tag/december-weight-gain/)
- [2026 goals](https://hayleyplummer.co.uk/tag/2026-goals/)
- [january motivation](https://hayleyplummer.co.uk/tag/january-motivation/)
- [new year new you](https://hayleyplummer.co.uk/tag/new-year-new-you/)
- [2026](https://hayleyplummer.co.uk/tag/2026/)
- [collagen supplements](https://hayleyplummer.co.uk/tag/collagen-supplements/)
- [collagen for skin](https://hayleyplummer.co.uk/tag/collagen-for-skin/)
- [collagen for wrinkles](https://hayleyplummer.co.uk/tag/collagen-for-wrinkles/)
- [do collagen supplements work](https://hayleyplummer.co.uk/tag/do-collagen-supplements-work/)
- [collagen peptides](https://hayleyplummer.co.uk/tag/collagen-peptides/)
- [collagen vs protein](https://hayleyplummer.co.uk/tag/collagen-vs-protein/)
- [collagen for women over 40](https://hayleyplummer.co.uk/tag/collagen-for-women-over-40/)
- [collagen anti ageing](https://hayleyplummer.co.uk/tag/collagen-anti-ageing/)
- [collagen and muscle](https://hayleyplummer.co.uk/tag/collagen-and-muscle/)
- [collagen supplements evidence](https://hayleyplummer.co.uk/tag/collagen-supplements-evidence/)
- [evidence based nutrition](https://hayleyplummer.co.uk/tag/evidence-based-nutrition/)
- [anti ageing](https://hayleyplummer.co.uk/tag/anti-ageing/)
- [healthy ageing](https://hayleyplummer.co.uk/tag/healthy-ageing/)
- [ageing well](https://hayleyplummer.co.uk/tag/ageing-well/)
- [midlife health](https://hayleyplummer.co.uk/tag/midlife-health/)
- [nutrition for women](https://hayleyplummer.co.uk/tag/nutrition-for-women/)
- [protein and ageing](https://hayleyplummer.co.uk/tag/protein-and-ageing/)
- [skin health](https://hayleyplummer.co.uk/tag/skin-health/)
- [lifestyle and health](https://hayleyplummer.co.uk/tag/lifestyle-and-health/)
- [weight loss coaching for women](https://hayleyplummer.co.uk/tag/weight-loss-coaching-for-women/)
- [women over 40 weight loss](https://hayleyplummer.co.uk/tag/women-over-40-weight-loss/)
- [online coaching for women](https://hayleyplummer.co.uk/tag/online-coaching-for-women/)
- [weight loss after 40](https://hayleyplummer.co.uk/tag/weight-loss-after-40/)
- [dieting after 40](https://hayleyplummer.co.uk/tag/dieting-after-40/)
- [food mindset](https://hayleyplummer.co.uk/tag/food-mindset/)

## Symbols

- [Headers](https://hayleyplummer.co.uk/tcb_symbol/headers/)
- [Footers](https://hayleyplummer.co.uk/tcb_symbol/footers/)