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 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/

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 of food planning, and make it way more difficult than it needs to be. Here we run through what to avoid doing, and how to make this key strategy work well for you.

For a written version of this episode, check out the blog post here:

https://hayleyplummer.co.uk/how-to-lose-weight-eating-foods-you-love/

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/

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, 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/

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 thoughts and actions, you can set yourself up to achieve and maintain the results you want.

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/

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 do three things -

- identify the triggers and thoughts that lead to the urge

- slow things down to give our conscious brain time to decide what to do

- reward the brain a hit of dopamine in a different way. 

In this episode, we talk about how to do that.

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/

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 in terms of weight loss, but what we want in terms of who we want to BE. The version of you who's at her ideal weight... how does she think, feel and live? What are her daily habits? What is her relationship with food like? When you get clear on what you want and direct your focus towards it, you start to create lasting change. 

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/

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 myself around X food' or 'Once I start I just have to eat them all' we are essentially instructing our brains to keep doing the same thing over and over again. 

Through a simple shift in what you tell yourself, you can start to change how you feel, and the results you see. 

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/

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/

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. Finally we discuss improving your relationship with food and yourself, and creating a healthy, fun and balanced lifestyle.

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/

How to keep things simple and create lasting weight loss through the concept of mindful eating. Topics covered in this episode include - 

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/