🫶 It’s never too late to start taking care of yourself again.

In this special episode, I’m joined by someone who’s shaped so much of who I am—not just as a coach, but as a woman—my mum.

We’re having an open and real conversation about what it feels like to move through life, face big transitions, and find your way back to your body and yourself.

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In this episode, we’re talking about:

• How to rebuild your relationship with movement at any stage of life

• Why motivation often fades—and how to find it again

• Letting go of the pressure to “get it right” with your health

• How small habits and quiet modelling shaped Sunday Sanctuary

• A reminder that your body is always worth showing up for—no matter where you’re starting from

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This conversation is for any woman who’s ever felt disconnected, unseen, or unsure where to begin again. Your journey is still yours—and it matters.

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Your journey harder than it needs to be? Let’s talk about it.

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✨ Explore More:

• Grab your free workbook on breaking free from the all-or-nothing trap: ⁠Download HERE⁠

• Say hi or DM your reflections: ⁠@sundaysanctuaryhc⁠

• Want personal support? ⁠Book a discovery call⁠

🍽️ Food was never meant to feel like failure.

If you’ve ever spiralled after a snack, “started fresh” every Monday, or felt like you’re constantly trying to earn your food—this episode is for you. We’re having the honest conversation about food guilt and emotional eating that every woman deserves to hear.

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In this episode, we’re talking about:

• •Where food guilt really comes from—and why it’s not about willpower
• The deeper needs behind emotional eating
• How diet culture shaped your beliefs without you realising
• Why comfort eating isn’t failure—it’s feedback
• 3 powerful shifts to help you eat without shame

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This episode is about awareness, not rules. It’s a gentle space to begin healing your relationship with food—on your terms, with compassion.

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Your journey harder than it needs to be? Let’s talk about it.

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✨ Explore More:

• Grab a free workbook: ⁠Download HERE!⁠

• Say hi or DM your reflections: ⁠@sundaysanctuaryhc⁠

• Want personal support? ⁠Book a discovery call⁠

The weight you can’t see is often the one that drains you most.

If you’ve ever felt constantly “on,” endlessly tired, or like your brain just won’t switch off—this episode is for you. We’re diving into the invisible pressure women carry daily… and why it’s affecting your energy more than you think.

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In this episode, we’re talking about:

• What the mental load actually is—and why it’s so exhausting

• How it shows up in your health, fitness, and daily life

• The pressure to hold it all together (and why it’s not your fault)

• My personal experience with burnout and emotional fatigue

• 3 gentle strategies to help lighten the load without doing more

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This episode is your reminder that you don’t have to carry everything alone—and you’re allowed to ask for help, set boundaries, and exhale.

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Your journey harder than it needs to be? Let’s talk about it.

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✨ Explore More:

• Grab a free workbook: ⁠Download HERE!⁠

• Say hi or DM your reflections: ⁠@sundaysanctuaryhc⁠

• Want personal support? ⁠Book a discovery call⁠

🌙 Are you listening to your body?

If you’ve ever felt flat, foggy, bloated, or completely off—even while doing all the “right” things—this episode will help you understand what your body might be trying to tell you.

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In this episode, we’re talking about:

• What’s actually happening with your hormones—without the science degree

• How your mindset and menstrual cycle work together

• Why your motivation dips (and how to work with it)

• A real client story that shows how syncing with your cycle can change everything

• 3 simple things you can start doing today to feel more in tune with your body

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This episode is about building awareness, releasing pressure, and reconnecting with your body in a way that feels supportive—not overwhelming.

💫 Big congrats to Elle—our winner of the free 2-week coaching package!

Thank you to everyone who tuned in and joined the giveaway.

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Your journey harder than it needs to be? Let’s talk about it.

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✨ Explore More:

• Grab a free workbook: Download HERE!

• Say hi or DM your reflections: @sundaysanctuaryhc

• Want personal support? Book a discovery call

Strength isn’t just about lifting weights.

In this episode, we’re redefining what it really means to be strong—and how you’re already showing up in powerful ways, even if you don’t always see it.

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In this episode, you’ll learn:

• Why real strength is built in the quiet moments

• The mindset shift that changed how I define resilience

• A powerful story from a Sunday Sanctuary client that’ll stay with you

• How to recognise your own strength—physically, emotionally, and mentally

• 3 reflective questions to help you see where your strength already lives

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🎧 Press play for a gentle but empowering reminder that you are stronger than you think.

PS: If you’ve been collecting the codewords from the last few episodes… this one’s the final piece.

Send all four to me via DM @sundaysanctuaryhc⁠ by Friday 11 April to go in the draw for something special 👀

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💛 Need help tuning into your own version of strength?

Grab my FREE Workbook— ⁠👉Download HERE!👈⁠

DM me your codewords or say hi on Instagram → @sundaysanctuaryhc

Want personalised support? Book a free 30-min discovery call here!

🚦 You’re not stuck—you’re overcomplicating it.

So many women either do too much and burn out or never start because it feels overwhelming. In this episode, we’re cutting through the noise and simplifying your approach so you can focus on what actually works.

In this episode, I’m breaking down:

✅ The real reason you’re stuck—without even realising it

✅ How to simplify fitness & nutrition for your life

✅ Three questions to help you break free from the over-complication trap

💡The secret to real progress isn’t doing more—it’s doing what works for you.

🎉 Mid-Season Giveaway – Win a FREE 2-Week Coaching Taster! 🎉

To celebrate Sunday Sanctuary Sessions, I’m giving away a FREE 2-Week Health & Fitness Blueprint Taster with me!

Here’s how to enter:

📩 Listen to this episode to collect the secret codeword.

📨 DM all four codewords to me on Instagram @sundaysanctuaryhc before April 11.

🏆 The winner will be announced April 14 inside the podcast!

Want an extra entry? Share this episode on your IG Story & tag @sundaysanctuaryhc!

🔗 Need Help Taking Action?

Grab my FREE All-or-Nothing Trap Workbook—designed to help you break free from the cycle of waiting for the “perfect” time and start creating real, sustainable progress. ⁠👉Download HERE!👈⁠

⭐ Follow & subscribe so you never miss an episode!

📲Instagram:⁠⁠⁠ @sundaysanctuaryhc⁠⁠⁠ Join the conversation: Share your biggest takeaway & tag me so I can cheer you on!

🌐Website:⁠⁠⁠ Sunday Sanctuary Health Co.⁠⁠⁠ DM me: Got questions? Let’s talk!

💬Book a Free Discovery Call:⁠⁠⁠ Click here⁠⁠

Love,

Hayley x

🚨 Are your habits helping you or holding you back? 🚨

If you’ve ever struggled to stay consistent, started strong but always fallen off, or felt like motivation just isn’t enough—you’re not alone.

The secret to long-term success? Habits that actually work for YOU.

In this episode, I’m breaking down:

✅ How habits are really formed (and why some stick while others don’t)

✅ The cue-routine-reward loop and how to use it for fitness & nutrition

✅ Three simple ways to start building stronger habits today

💡Stop relying on motivation. Start building habits that last.

🎉 Mid-Season Giveaway – Win a FREE 2-Week Coaching Taster! 🎉

To celebrate Sunday Sanctuary Sessions, I’m giving away a FREE 2-Week Health & Fitness Blueprint Taster with me!

Here’s how to enter:

📩 Listen to this episode and the next two to collect all four secret codewords.

📨 DM all four codewords to me on Instagram @sundaysanctuaryhc before April 11.

🏆 The winner will be announced April 14 inside the podcast!

Want an extra entry? Share this episode on your IG Story & tag @sundaysanctuaryhc!

🔗 Need Help Taking Action?

Grab my FREE All-or-Nothing Trap Workbook—designed to help you break free from the cycle of waiting for the “perfect” time and start creating real, sustainable progress. ⁠👉Download HERE!👈⁠

⭐ Follow & subscribe so you never miss an episode!

📲 Instagram:⁠⁠⁠ @sundaysanctuaryhc⁠⁠⁠

🌐 Website:⁠⁠⁠ Sunday Sanctuary Health Co.⁠⁠⁠

💬 Book a Free Discovery Call:⁠⁠⁠ Click here⁠⁠

Love,

Hayley x

If you’ve been waiting for motivation before taking action, this episode is for you.

Motivation is unreliable. Some days it’s there, most days it’s not. And if you keep waiting for it, you’ll stay stuck.

In this episode, I’m breaking down:

✅ Why motivation isn’t the thing that keeps you consistent

✅ How taking action first actually creates motivation

✅ Simple strategies to help you start—even when you don’t feel like it

Stop waiting for motivation. Start taking action today.

🎉 Mid-Season Giveaway! 🎉

To celebrate The Sunday Sanctuary Sessions, I’m giving away a free 2-Week Health & fitness Blueprint Taster with me! Listen to the next 4 episodes, including this one, collect the secret codewords, and DM me all 4 on Instagram @sundaysanctuaryhc⁠ ⁠⁠⁠ by April 11 for your chance to win.

The winner will be announced in the April 14 episode of The Sunday Sanctuary Sessions—so make sure you’re listening! 🚀 Full details and terms & conditions are on my website.

⭐ Follow & subscribe so you never miss an episode!

📲 Instagram:⁠⁠⁠ @sundaysanctuaryhc ⁠⁠⁠

🌐 Website:⁠⁠⁠ Sunday Sanctuary Health Co. ⁠⁠⁠

💬 Book a Free Discovery Call:⁠⁠⁠ Click here

📲 Need help taking action? Grab your free All-or-Nothing Trap Workbook to break out of the cycle of waiting for the ‘perfect time’ and start creating real, sustainable progress. 👉 Download HERE!

Love,

Hayley x

We’ve all been there—wanting fast results, Googling the quickest way to drop weight, signing up for extreme challenges, cutting out entire food groups… anything that promises rapid transformation.

And sure, maybe it works for a little while. But then what? The plan feels impossible to keep up with, life happens, and suddenly, you’re back at square one—frustrated, defeated, and wondering why you can’t just stick to it.

🚫 Quick fixes don’t work. Not long-term. And if you’ve been stuck in this cycle, it’s not your fault.

In this episode of The Sunday Sanctuary Sessions, we’re getting real about:

✅ Why quick fixes fail every single time

✅ How to shift your mindset for real, lasting change

✅ The ONE question to ask yourself before starting any weight loss plan

✅ What sustainable weight loss actually looks like (spoiler: it’s not exciting, but it works)

💡 If you’re ready to let go of the all-or-nothing approach and finally make weight loss simple, realistic, and sustainable, this one’s for you.

🔗 FREE RESOURCE: Ready to break free from the chasing quick fixes? Grab your FREE workbook on how to ditch the all-or-nothing thinking and build consistency that lasts. 👉Download HERE!👈

⭐ Follow & Subscribe so you never miss an episode!

📲 Instagram: @sundaysanctuaryhc – Tag me with your biggest takeaway!

🌐 Website: Sunday Sanctuary Health Co. – Check out coaching & programs.

💬 Book a Free Discovery Call: Not sure what works for you? Let’s chat! Click Here

Love,

Hayley x

Social media is everywhere—and while it can be inspiring, it can also leave you feeling like you’re not doing enough. In this episode, I’m having a real, open, and honest conversation about my own struggles with comparison, self-doubt, and the unrealistic pressures that come from constantly seeing curated health and fitness content online.

Because if you’ve ever felt lost, confused, or like you’re failing at your health journey because of what you see online—you’re not alone.

💡 In this episode, we talk about:

✔️ The hidden pressure social media puts on your health journey

✔️ My personal struggles with comparison & self-doubt—even as a coach

✔️ Why my client felt lost in her food choices & how we simplified it

✔️ The two sides of ‘real’ content & why it can still feel unachievable

✔️ How to unfollow the noise & create a feed that actually supports you

This episode is here to remind you: You don’t have to keep up. You don’t have to follow every trend. And your journey is valid—just as it is.

📩 Let’s connect! Follow me on Instagram @sundaysanctuaryhc for a space that feels like this podcast—real, supportive, and free from the pressure of perfection.

💬Book a Free Discovery Call:⁠⁠⁠ Click here⁠⁠

⭐ Follow & subscribe so you never miss an episode!

📲Instagram:⁠⁠ @sundaysanctuaryhc⁠⁠ Join the conversation: Share your biggest takeaway & tag me so I can cheer you on!

🌐Website:⁠⁠ Sunday Sanctuary Health Co.⁠⁠ DM me: Got questions? Let’s talk!

Love,

Hayley x