Think Healthy with Hayley

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 do you do resistance training that's effective? Do you have to...

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 - https://hayleyplummer.co.uk/ Or come find me on social media: https://www.facebook.com/hayleyplummerpt/ h...

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 and Lose Weight For Life - Graeme Tomlinson Not a Diet Book - James S...

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 training why the scales go up (even whe...

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 / detective rather than a judge finding the lesson so you can make progress next t...

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 routine tasks the value of having an anchor wo...

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 we waste time (and what to do about them) how to create more time practical strategies...

'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 on the big picture, keeping things simple, and enjoying a healthy relationship with food. If you need any help,...

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 questions or want to get in touch, head to my website - https://hayleyplummer.co.uk/ Or come find me on social m...

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 fi...

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 t...

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...

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....

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 c...

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...

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 essential...

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 you...

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 scale to know when to stop eating how awareness of calories can empower you (not stres...

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 in touch, head to my website -  https://hayleyplummer.co.uk/ Or come find me on social me...

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 you If you need any help, have any questions or wa...

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 without the usual intro and ending jingles to...

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 Gill, and her advice for others doubts and struggles  the impact of your thoughts and w...

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 and keep it off for good.  For blogs, articles and to find o...

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 enough on the many pleasures of achieving our goal (health, confide...