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Holiday Toolkit: Introduction
Manage episode 452950254 series 3438120
Content provided by Sally Webster. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Sally Webster or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.
Your toolkit to help you navigate the holiday season with power and a plan so that you enter 2025 feeling your best.
150 episodes
ShareManage episode 452950254 series 3438120
Content provided by Sally Webster. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Sally Webster or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.
Your toolkit to help you navigate the holiday season with power and a plan so that you enter 2025 feeling your best.
150 episodes
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1 Bonus Ep 151: A question to ask yourself when you have urges to go off-plan 22:13
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Play Later Play Later Lists Like LikedDo you find that you have urges and cravings at the exact same time and place every day?! This episode explains what to do with that desire and what to focus on to change the way you react to it. sallywebstercoaching.com @sallywebstercoaching
1 Ep 150: Q&A with Katie Sadler - Growing your own business, your self-employed mindset, and marketing yourself for success 1:04:22
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Play Later Play Later Lists Like LikedKatie is a book marketing expert who works with authors and publishers to build effective marketing plans. I loved picking her brain on how she built her successful freelance business. She offers fantastic insight that will help those of you that are considering making the jump or have already done so. We talk about: What to consider when going from traditional employment to self-employed The mindset that will help you make this transition as successful as possible How to position and market yourself Pricing and what to charge Ways to approach marketing your business/yourself Overcoming your objections to marketing Marketing mistakes What the people who do marketing well have in common Handling rejection Returning to traditional employment (after being self-employed) You can find out more about what Katie does and how to work with her here > Katie’s instagram > Katie's substack > You can find out more about working with me here > My instagram >…
1 Bonus Bitesize 149: For my mealtime overeaters, start practising this today! 7:49
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Play Later Play Later Lists Like LikedIf you find yourself regularly eating past the point of enough (+4 on the hunger scale) at mealtimes, this episode is for you. Slow down, breathe, and repeat this thought several times at the start and close of each interaction with food. sallywebstercoaching.com
1 Ep 148: Understanding your learned eating behaviours 21:38
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Play Later Play Later Lists Like LikedWe can't change what we don't understand. This episode encourages you to go back in time and identify the key moments where you built pathways in your brain between feelings and food so that you can address your current behaviours more effectively. sallywebstercoaching.com
1 Bonus Bitesize 147: What would Beyonce do?! 10:51
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Play Later Play Later Lists Like LikedIf you find yourself snacking and debating whether you're really hungry or not, start asking yourself this question! It might just give you the insight you need to make the most supportive, honest and loving choice in those moments. sallywebstercoaching.com
1 Ep 146: Urges 101 - from resisting to allowing 47:30
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Play Later Play Later Lists Like LikedIf you feel like you're constantly going to battle with your urges and cravings, this is the episode for you! We explore why resisting the urge causes us more problems, and why allowing the urge is the goal. I also touch on labelling food as "good" or "bad" and why it's so unhelpful! Urge management is a skill which you can start mastering today. Have a listen to find out how. If you'd like to work with me this Summer, please explore my 90 Minute Deep Dive Session, available on Monday's. You can find out more and book here >…
1 Ep 145: Q&A with Consultant Psychiatrist Dr Ian Martin - Understanding ADHD & how it impacts eating behaviours 45:16
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Play Later Play Later Lists Like LikedThis week, I have the pleasure of chatting with Consultant Psychiatrist Dr Ian Martin about ADHD and how it can impact our eating (and drinking) behaviours. Dr Martin explains what ADHD is, how it most commonly presents in women in their 30s, 40s and into menopause, and how best to create eating habit change for those with ADHD. We discuss self-criticism, failure/risk avoidance, striving for perfection, the comfort of food planning and structure, habit swapping, medication, and more! An experienced Consultant Psychiatrist who has worked in both the NHS and for the last 13 years exclusively in private practice in London. He assesses, diagnoses and treats a range of conditions including Adult ADHD. Appointments can be arranged by his Practice Manager Anna Costin ( anna@drianmartin.co.uk ). He consults in central London, Chelsea, at the Priory Hospital Roehampton and Twickenham and also offers Zoom consultations.…
1 Bonus Ep 144: Choosing Discomfort Over Buffering & Setting Your Goal 30:02
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Play Later Play Later Lists Like LikedDo you regularly eat when you're bored, stressed, happy, angry, sad? Do you regularly eat when you're not physically hungry but want the act of eating to soothe and comfort you? If YES, this is the episode for you. I share why I think changing your goal from weight loss to stopping buffering can be much more compelling and effective in helping you to stop eating to solve your emotions. Weight loss will be a lovely by-product of that but the action is driven by your desire to become the strongest, most capable and resilient version of yourself which will open up your life to greater possibilities. I'm now full until Sept '25 for my Signature 1:1 Eating and Drinking Habit Change programme. But if you'd like to explore my deep dive coaching session which is available on Mondays, click here > sallywebstercoaching.com…
In this short episode, I read a poem by Jeff Foster about what we really want in life. I like the idea of considering your cravings and desire for food and alcohol through the lens of this poem, thinking about what might be lacking in your life, and how to see abundance in the present moment that you're in. I'm wishing you all a beautiful Easter and I'll see you after the break to kick off season 4 of the podcast! sallywebstercoaching.com…
If you've ever smoked, you know how strong your desire can be for a cigarette. And if you've quit smoking, you know it's normal to sometimes still fancy one and like the smell! The key is to not panic in those moments thinking your desire for a cigarette is a problem or has to mean you start smoking again! In today's episode, I explain how I smelled a cigarette the other day and wanted one! And at the same time, I knew I didn't want one. These two conflicting desires can be true at the same time and the difference with smoking versus food cravings is we don't entertain them in the same way. We hold space for our desire for the cigarette but know that staying the course is the only option because it's just not worth it to start smoking again! What if you could look at your desire for food that's not on your daily plan in the same way? I want that [insert off-plan food item] AND I don't really want that. I want that AND I know it's not worth it to not follow my plan today. Listen to the full episode to hear how this urge reframe could help you to become more consistent with following your plan. sallywebstercoaching.com…
1 Ep 141: How to use your calendar to achieve your goals 38:04
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Play Later Play Later Lists Like LikedDo you have a running to-do list which just seems to grow? Do you have big goals that feel like they keep moving further from you? Does perfectionism and fear of failure hold you back from going after what you really want? In this episode, I share my guide to using your calendar in a systematic way so that you start achieving the outcomes you want in your life (alongside putting the laundry away...!). sallywebstercoaching.com…
WE MADE IT! I've been surprised by how emotional today has felt and the deep sense of accomplishment which is moving through me. In this final episode of the alcohol-free series, I share what I'm doing next with alcohol and why, and encourage you to explore what you might want for yourself -- because only YOU know what's best for you. X sallywebstercoaching.om…
1 Ep 139: Believing in your capacity and capability to create the life you want 44:14
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Play Later Play Later Lists Like LikedIn this episode, I take a step back from talking about weight loss and eating habit change to help you establish what you really want in your life and what you need to do to achieve it! It's a powerful episode that encourages you to start leaning on your ability to create a deliberate mindset rather than listen to the limiting thoughts that keep you with results that you're currently disappointed with. The distance between where you are now and where you want to go can feel enormous and scary and we can be deeply unkind to ourselves in that space. This episode explains why it's so important we don't let those unkind thoughts mean we decide to quit and give up on our goals. What you want IS possible. sallywebstercoaching.com…
1 Bonus Ep 138: Why you're not writing your food plan and how to commit 36:14
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Play Later Play Later Lists Like LikedDo you find that you're inconsistent with writing your daily food and drinks plan? Only doing it when you feel like it or avoiding it because it feels hard or pointless? This episode covers some (not all!) of the reasons why you might not be writing your food and drinks plan so that you can uncover what's really going on for you. This simple tool is the most powerful in my toolkit and by not committing to it, you'll (frustratingly) be leaving the results you want on the table. I share ways to change your mindset about this so that you finally decide to commit to this quick and easy practice and start creating all sorts of amazing things for yourself. *I have one more spot in my Signature Eating & Drinking Habit Change Programme starting w/c 21.04.25 and I'd love to help you achieve the change you desire. You can find out more about it here > Read long form reviews here > And book your free consultation call here >…
1 Ep 137: Q&A with Career Coach Abby Hughes. Imposter syndrome, overwhelm and burnout! 1:09:48
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Play Later Play Later Lists Like LikedIn this packed episode with career coach (and dear friend) Abby Hughes, we dive into: - what imposter syndrome is, why women commonly experience it, and how to navigate it - setting realistic goals to match the different seasons of your career journey - overwhelm and burnout (how to recognise and address them) - changing the areas where you're struggling at work and increasing fulfilment from your job To find out more about working with Abby, check out her website and book a free call: https://www.condorconsulting.co.uk/…
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This episode explores the concept of body gratitude and what it could mean for your eating and drinking behaviours. When you focus on body gratitude, you don't tear yourself apart each day hoping that the unkindness will make you finally follow your eating plan or lose weight. You focus on all the things your body does for you and how you can repay the kindness. It's a powerful tool that will help with maintaining your weight loss as much as creating it. sallywebstercoaching.com NEXT Signature Eating & Drinking Habit Change Programme starts w/c 21st April 2025. Book your free consultation call here > OR Book your 90 minute Pillars & Protocol Session here >…
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1 Bonus Ep 135: Alcohol Free Series Day 337! Skiing G&Ts and thinking about the future 27:37
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Play Later Play Later Lists Like LikedI can't believe we're nearing day 365 of being alcohol-free! A week of skiing with my eldest son brought up unexpected challenges and has helped me to consider what I want to do on day 366. I think I know what I want to do now... but curiosity and open-mindedness is the name of my game... sallywebstercoaching.com…
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Talking to yourself in an unkind and unhelpful way is something we don't always recognise we're doing. This episode explores how this default, unkind, b*tchy behaviour, limits our ability to change our eating and drinking habits. If you want this weight loss approach to work, you've got to DECIDE to not do this to yourself anymore. This doesn't mean your brain won't ever offer you unkind thoughts again -- in fact, the night after I recorded this episode, I noticed myself being critical and unkind to myself! -- but you start to decide not to listen to them or let them dictate your actions. Find out more about working with me here: s allywebstercoaching.com Next 1:1 intake w/c 21st April. Book your free consultation call here >…
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1 Ep 133: New 1:1 Coaching Offer! 90 Minute Pillars & Protocol Session 12:11
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Play Later Play Later Lists Like LikedExciting news! I have a new 1:1 offer available to my amazing podcast listeners. 90 minute Pillars & Protocol Session In this 90 minute deep dive session, I will: take an eating and drinking audit to better understand your current health and habits go through each of the four pillars to establish where you might be getting stuck and give you practical ways to apply them to your life create your personalised eating and drinking protocol so that you can reach your weight loss goals with power and a plan. This session is perfect for those of you that are self-starters, connect with what I talk about on the podcast, but can't quite get the engine going OR your results have stalled and you're not sure why. *You can book your session here >…
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1 Ep 132: Are you doing the work to stop emotional eating? 34:31
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Play Later Play Later Lists Like LikedThis episode is a bit of a pep talk to remind you that changing emotional eating requires attention and commitment, AND that it's worth it... that YOU are worth it. I want more of you to put pen to paper when it comes to understanding and changing your emotional eating habits. It is ONLY through understanding your habits better that you will be able to meaningfully change -- otherwise you'll rely on willpower to white-knuckle your way through it, only to rebound once it runs out (as it always does). It's time to break free of that diet cycle and understand the problem that eating is trying to solve for you... As you start to change the emotional eating behaviour loops by taking it one urge at a time (and by believing new thoughts in those moments), your brain will start to take note and new patterns will begin to take hold. This is how you'll start to feel much more peaceful and free around food and about how you eat, and you'll find a natural weight which you can maintain with ease and confidence. sallywebstercoaching.com…
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1 Bonus Ep 131: The real reason you're not motivated to lose weight & what to do about it 26:45
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Play Later Play Later Lists Like LikedIf you've lost a bit of weight but are now finding yourself inconsistent with the habits that got you there, this episode is for you. I break down why your weight goal might not be cutting it anymore and explain how to reignite your desire to follow through with the things that make you feel your best. *NEXT 1:1 COACHING INTAKE APRIL 2025: Book a free consultation call in MARCH to find out more about my Signature 1:1 Eating & Drinking Habit Change Programme. > Find out more here >…
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1 Ep 130: Why it's so important to get out of diet mentality & how to do it 41:26
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Play Later Play Later Lists Like LikedIf there was one podcast that I wanted everyone to listen to, it would be this one. Diet mentality is deeply engrained within us and our culture, and is STOPPING us from getting the weight loss results we want. It's a complete diet paradox! The thing we're doing creates the opposite results to what it claims. This episode explains why it’s tripping you up and how to move past it. It's time to step out of diet mentality (which is a process that you'll need to have compassion for) and learn how to eat in a way that serves you throughout the seasons of your year, month, and day! I encourage you to listen. *next intake for my Signature Eating & Drinking Habit Change Programme begins w/c 21.04.25. Please book a call with me in March to see if it could be the right fit for you and reserve your spot. sallywebstercoaching.com…
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1 Bonus Ep 129: Creating More Feel-Good Feelings 21:27
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Play Later Play Later Lists Like LikedIn this bonus episode, I share a story from my commute to the British Library last week. In a fleeting moment, I had two choices: to walk the escalator or stand to the right! And instead of thinking what I "should" do, I thought about how each decision would make me feel, and how that feeling would impact the rest of my day and habits. The feeling of accomplishment meant I went on to walk home (instead of get the bus) and enter into my busy high-energy household feeling calm and proud. You probably know this already but it's designed to be a helpful reminder of an effective filter to help you with making supportive decisions that will create the outcomes you want. sallywebstercoaching.com…
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1 Ep 128: The helpful mindset I learnt from my Dad 24:46
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Play Later Play Later Lists Like LikedDo you consider yourself a solutions-focused person? Do you know how to apply this mindset to your weight loss goals? We tend to rely on the diet as our solution to our weight. It doesn't work and then we try another. When I started to pair my solutions-focused mindset - which I had instilled in me from my Dad - with the thinking cycle and finally understanding how to create authentic behaviour change, my results exploded. I realised that I needed to THINK differently to DO differently... and that it was the only way to drive helpful action in relation to food and eating, weight and body. This episode explains how to pair these two things together to create the weight loss results you want! sallywebstercoaching.com…
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1 Bonus Ep 127: Getting Granular re Fats, Milky Drinks, Carbs & Sugar! 28:17
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Play Later Play Later Lists Like LikedIn this episode, I break down some common problems that I see in my coaching practice when it comes to fats (how we're monitoring/ measuring them), milky hot drinks throughout the day (and how they impact our blood sugar levels), carbs (thinking we can't have them), and refined sugar (and how it *CAN* create desire for more sugar which feels overwhelming). IQ bars > Cosmic Dealer Chocolates > Hu chocolate > sallywebstercoaching.com…
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1 Ep 126: What to do when your weight loss has stalled... 23:58
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Play Later Play Later Lists Like LikedThis episode helps you take an audit if you feel like your weight loss results have slowed or stalled. You're going to have to get honest with yourself and be curious about the possibility that simple, small tweaks (which you might think are pointless or not worth it) could create extraordinary results for you. sallywebstercoaching.com…
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1 Bonus Ep 125: How to successfully moderate alcohol after Dry January 27:50
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Play Later Play Later Lists Like LikedDo you feel better for having not drunk alcohol in January? Do you want to be able to feel like you can "take it or leave it" when it comes to alcohol, and drink in a way that feels good to you? Less hangovers, more energy? Less anxiety and self-criticism, more time for other things? Being able to drink alcohol in moderation is possible for many of us, it just takes a clear plan alongside commitment to the outcome. Listen to this episode if you want to capitalise on your Dry January efforts and learn how to successfully moderate your drinking in February (and the months to come)! sallywebstercoaching.com…
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1 Ep 124: Four Pillar Series Part 4 - The Joy Of Food 44:51
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Play Later Play Later Lists Like Liked*PLEASE NOTE at minute 25 I say "I AM SOMEONE WHO DOESN'T EAT"(!) and what I meant to say was: "I AM SOMEONE WHO DOESN'T EAT IN BETWEEN MEALS!" Now that we've cleared that up (!) I can share what this episode is all about which maximising the joy that's available through food. Diet mentality and a fraught weight/diet history often means we aren't truly enjoying the food which we claim to love so much. In this episode, I explain how to build your plate so that hunger and not snacking feel easy and doable (which makes you feel free and relaxed), and cover the mindset shifts that are needed so that you get true joy from your food. Because are you really getting the full joy of food and eating if there are negative consequences to it? Is sugar really that joyful if it creates an energy crash, brain fog and self-criticism later? I give you ways to reframe and approach food so that you lower your over-desire and eat on your terms . When you're eating from your power, rather than give your power to the food or emotions in the moment, you will maximise the joy you get from what you're eating . You can relax and truly enjoy what you're eating, rather than storm eat knowing you're going to regret it later. By creating a structure to how and what you eat and learning to follow through with it , you will create more joy, pleasure, peace, freedom, power, pride, and happiness, which will positively impact how you feel in every area of your life. This isn't about taking away but adding in more of the good stuff! Listen to find out more. Download my new Tips For Getting Started freebie by subscribing to my mailing list: sallywebstercoaching.com…
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1 Bonus Episode: Using the Thought Model to eat for hunger 26:47
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Play Later Play Later Lists Like LikedUsing the thought model really helped me to stop emotionally eating in the way that I was. It made me feel more in control and capable of choosing a different path for myself. In this short episode, I explain how to use the thought model to differentiate between physical and emotional hunger, and how to stop using the circumstances you face (like a hard day at work) as a reason to eat. sallywebstercoaching.com…
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1 Ep 122: Four Pillar Series Part 3 - Waiting for hunger & stopping at enough 45:22
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Play Later Play Later Lists Like LikedThe magic tool chronic dieters disregard! Before you eat, do you ask yourself how hungry you are? Are you tuned into your hunger cues? And whilst you're eating, do you assess how full you're becoming? Do you stop and ask yourself if you've had enough to fuel and nourish your body? Eating when you're not hungry, and past the point of enough (into very full territory), is a habit that stops you from weighing your natural weight. It's an emotional coping mechanism, as well as simply a habit, that doesn't serve you or create the results you want. Listen to this episode which explains the problem and gives you a practical way to start navigating things differently. sallywebstercoaching.com…
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