Shows
Sally Serves It UpEp 98: When You Eat Because Of Other PeopleOof! This is a biggie. It's common to eat as a way to cope when someone else has triggered us or as a way to people-please. In this episode, I dive into how these two things can be at play in our eating habits and how they can be a significant factor in us eating more food than we need for fuel -- leaving us feeling overweight, uncomfortable in our jeans, and not knowing how to change things without changing how other people act (which is hopelessly impossible). I give you ways to start moving out...2024-10-1641 minSally Serves It UpBonus Episode: Urge Visualisation & Processing ExerciseListen to this when you have an urge to eat or drink something that's off-plan.You ARE strong enough to handle this feeling. You ARE brave enough to understand what it's revealing to you. You ARE capable of withstanding the discomfort. You ARE committed to how you want to feel tomorrow. You ARE kind to yourself, always. You ARE worthy of feeling FREE. I believe in you. X2024-09-2705 minSally Serves It UpEp 92: Alcohol Free Series - Day 180I made it! Six months alcohol-free! And I can't deny it's been an absolute game-changer for me. In this episode I share how I've been finding it and what I've learnt about myself in the process. www.sallywebstercoaching.com2024-09-2534 minSally Serves It UpBonus Episode: Says Who?!This is a short episode to remind you that no-one knows what's best for you than you! In an information-heavy society with social media constantly telling us what to do (and not do), it takes effort to remind yourself that you CAN trust your body and that ultimately you are the best authority for it. This doesn't mean we can't seek advice and solve for the problems we face.It means we start believing that how we feel is the best indicator of whether something is working for us. If something doesn't make you feel bet...2024-09-2029 minSally Serves It UpEp 90: It Shouldn't Be Effortless!Believing that weight, body, food and eating, should all be effortless is a common thought that gets in the way of things actually being, and feeling, easier!In this episode, I break down what happens when we believe that it should all be effortless and offer you an alternative that will help you take the positive, helpful action you want to be taking towards the outcomes you want with weight, body, and food.It's an essential shift that will help you get out of diet mentality and finally creating the results you've been wanting for so long.2024-09-1839 minSally Serves It UpEp 89: What You Can Learn From Your Naturally Slim FriendsWe all have of those naturally slim friends who seem to be able to "eat anything they want" and still be slim. We get frustrated that their bodies seem to operate differently to ours. This episode explores how it's not their bodies that are so different, it's their mindset. I go through the things that your naturally slim friend doesn't think or feel about food, weight or body, and how this positively impacts the way they eat. They still have desire and hunger for food, and they still get joy and pleasure from it, but they don't have over-desire...2024-09-1132 minSally Serves It UpEp 88 Bitesized Bonus: The Power of Thought Work Meets Pre-Dinner SnackingIn this quick episode, I break down the thought model and use the example of pre-dinner snacking to show you what's possible when you choose to think about things (like hunger, urges, food) on purpose and with intention. To create different outcomes and results in your life, you'll need to think differently which will require effort and attention. Using thought models is a really effective and simple way of understanding your habits and behaviours and how to take them in a new, more empowering direction. When you know that there's an alternative and another way of...2024-09-0622 minSally Serves It UpEp 87: Post Summer Catch Up, Setting Intentions & Gentle Change For New ResultsThis episode is a little bit different to the usual format. I'm catching you up on how my summer break has been and what worked well for me. From totally deleting Instagram to becoming 'a reader', to moving with joy and levity and dropping into love and abundance with food, through to not drinking alcohol (the love affair continues!), I was able to create the exact outcomes I had hoped for by getting intentional with my thinking and deliberate with my actions. I then move onto asking you why you're here listening to this podcast so...2024-09-0441 minSally Serves It UpEp 86: Alcohol-Free Series Day 126 - Believing New ThingsThis series is about me sharing how I'm finding being alcohol-free and is for those that are curious about changing their relationship with alcohol. I have no agenda for anyone to be alcohol-free, I just want you to love how you eat and drink! I'm so proud to have reached the four month mark and for things to be feeling how they are. This has been one of the most profound examples of how we can change our thoughts and beliefs over time and it all starts with challenging ourselves to take different action than we're used to...2024-08-0337 minSally Serves It UpEp 85: My 4 Favourite Tools For AugustIn this episode, I share the 4 tools and concepts that I'll be leaning on most this August. These could hopefully help you to navigate school holidays, change of routine, and different or unexpected pressures, in the most empowered and calm way that you can. From learning how to accept and process negative emotion to making decisions ahead of time and maximising the power of the thought model, I encourage you to listen to see what you could apply to your daily life this month so that you create the outcomes you want. There's just 31 days -- l...2024-08-0123 minSally Serves It UpBitesize Ep 84: Shortening The Gap Between F*ck It Moments & ResettingI can't tell you how important this idea is to changing your eating and drinking habits for good. The goal is not to be perfect and never deviate from your protocol and plan. There will always be moments where you say "f*ck it" -- you're human -- hurrah! The goal is to decrease the frequency of these moments AND the time it takes to get back on track. Learning that you can interrupt the sequence events after just one bite -- rather than letting it become a whole day, weekend, week, month or year... ...2024-07-3117 minSally Serves It UpEp 83: Reframing Your Summer UrgesIn this episode, I share how I felt strong urge for more food last week and explain the reframe that helped me to navigate it with power. I think this could be such a helpful tool to bring with you into the summer holidays where we tend to experience more cravings for the food (and drinks) we don't normally get to have all year-round. The more you react and treat your body from this energy, the more likely you'll come back from whatever you've been doing feeling proud and in control (and weight loss will be a...2024-07-2523 minSally Serves It UpEp 82: Trying A Little V. Trying A LotIf you feel like all of this weight loss and eating stuff is seriously hard and you're not getting to where you want to go with all things weight, body, eating and drinking, THIS is the episode for you. I explore how trying a little requires more energy than trying a lot. I encourage you to go all-in on yourself so that you finally feel how you want to feel in mind and body. This is a key concept and will require a lot of honesty and self-compassion in order to drive the action you need to...2024-07-1728 minSally Serves It UpBonus Episode: Eating & Drinking at Wimbledon!A quick one for you to share how I navigated a change of plans and ate and drank in a way that felt REALLY good -- not only in the moment but afterwards too -- which is what it's all about. 2024-07-1218 minSally Serves It UpEp 81: Addressing The Way You Talk To YourselfThis episode encourages you to address how you're talking to yourself.I overheard something at an event the other week and it made me realise I haven't talked about this yet: when we talk about (and to) ourselves like cr*p!The language that we choose to use deeply matters and will determine the outcomes we create and the way we experience our lives.Unless we're deliberate with our choice of words, we can often end up stuck in the diet cycle, getting nowhere. This is a massive area to work on for so...2024-07-1023 minSally Serves It UpEp 81: Addressing The Way You Talk About YourselfThis episode encourages you to address how you're talking to yourself. I overheard something at an event the other week and it made me realise I haven't talked about this yet: when we talk about (and to) ourselves like cr*p! The language that we choose to use deeply matters and will determine the outcomes we create and the way we experience our lives. Unless we're deliberate with our choice of words, we can often end up stuck in the diet cycle, getting nowhere. This is a massive area to work on for so...2024-07-1023 minSally Serves It UpEp 80: Try This Essential Weight Loss Reframe This SummerIn this episode, I explore how to reframe the weight you want to lose so that you're more likely to create the outcomes you want with weight and body, eating and drinking. And I use Frank's frangipane tart as an example!The summer is a brilliant time to try this out for yourself and shift your focus away from weight loss and into ensuring you have eating and drinking habits which you LOVE. Plain and simple! It's about helping you to focus on what really matter for permanent weight loss -- your eating and drinking habits and...2024-07-0328 minSally Serves It UpEp 79: Alcohol Free Series Day 92 - Feelings in Full Piercing TechnicolourBeing alcohol-free continues to bring new learnings and growth. In this episode I talk about how deeply I've been feeling my feelings and the net result of it. Listen to the find out more.sallywebstercoaching.com2024-06-2825 minSally Serves It UpEp 78: Q&A With Dr Claire Carroll (my sister)!I loved chatting with my sister, Claire, an amazing GP and the person responsible for helping me to become a coach! I owe her a lot. We've both struggled at different times with some of our eating habits and had weight we wanted to lose and together found so much power, freedom and RESULTS with coaching strategies. I thought she would be a great person for you to hear from. In this episode, we talk about:how Claire got into this approach to weight loss and why she thinks it's the missing piece for so many...2024-06-2636 minSally Serves It UpEp 77: YOU Are The Best Authority For Your BodyI said this was going to be 20 minutes which didn't happen but at least I tried! This is such an important message. Social media is overcomplicating what good health is all about and stopping us from connecting with our bodies which is paramount to feeling thriving and energised in them. The more we scroll, the more information we take on board without assessing if it's what's truly right for us. I encourage you to reconnect with your body and practise this core belief that only you know what's best and that you can TRUST what you...2024-06-1930 minSally Serves It UpEp 76: How To Stop Eating From Your Kids' PlateI polled this topic on Instagram and lots of you wanted me to do a podcast on it! Many of us experience cravings for the kids' food and it's a situation we're faced with DAILY so I'm delighted to explain what's going on behind this habit and how you can start to take a different path TODAY.It's all about rewarding the urges less, as well as feeling the urges less frequently and intensely = more peace and freedom with food! In order to do this, you'll have to start thinking differently. The pizza crust and the h...2024-06-1231 minSally Serves It UpEp 75: But What If It Was Easy?When we label things (like following our food plan and protocol, getting in our steps and hydrating like it's our job) as being hard, we create resistance and dread which leads to inconsistency, deliberation, debate.Ultimately, we slow down our results. Everything just takes longer.This episode explores what might happen when we consciously decide to believe it's easy, using evidence that we have done (and been through) much harder things than allowing urges for peanut butter. 😎When we purposefully believe it's easy to follow our plan and allow urges, we just do it...2024-06-0526 minSally Serves It UpEp 74: Alcohol Free Series Day 53In this episode, I give an update on how things have been going (including a weekend away with school mums!) and share a letter I wrote to myself about my alcohol-free journey so far. It's based on the idea that tapping into your future self now (the version of you who's created the outcomes you want) is how you'll take action today in order to create her in your future. What advice would she give you? What would she tell you to stop doing? What would she tell you to start doing? How would she help...2024-05-2423 minSally Serves It UpEp 73: A Case Of The F*ck-its!In my experience, this is THE most common thing women are saying to themselves when they eat or drink in a way which doesn't align with the results they want. This episode breaks down how to approach these moments (and urges) so that you CAN follow through with what you want for yourself in the long term. By understanding what's really going on for you in those moments, you can start to do things differently. Different action = different results. We explore what you're saying f*ck it to, why your capacity to be with uncomfortable emotions is...2024-05-2230 minSally Serves It UpTry This To Follow Your Plan ConsistentlyIf you struggle to follow your plan consistently and find yourself giving into your urges and cravings on a regular basis, I encourage you to listen to today's episode where I explore a mindset shift that can seriously help (and will positively serve other areas of your life). I don't consider myself an athlete (!) but fostering an "athlete's mindset" has been one of the most productive shifts I've made because it's driven such positive action in my life (which has then created evidence that I can do it!). Sometimes, urge management isn't about going deeper with thought w...2024-05-1532 minSally Serves It UpWhat are you hungry for? Meeting your needs without food.This episode explores the power of asking yourself this question when you're having food cravings and gives you ways to take a different path that doesn't involve food.When you start asking this question, you will become aware of emotions that you want to numb and it's only from that awareness that you can start to make a different decision and choice for yourself. As you keep trying every day to take different action that aligns with the long term results you want (rather than the short term relief you crave), your brain will start to learn...2024-05-0834 minSally Serves It UpLoving Your Body TypeWe all have such different bodies and of course we do! We all have different genetics! But I find that many of us spend a lot of time and energy wishing we had a different body type which means we're constantly fighting a lost battle with ourselves and it feels rubbish. Negative self-talk, unhelpful and restrictive behaviours, unloving body image and self-concept. Nothing ever really changes and we stop ourselves from working with what we have -- looking for evidence of all the things we don't have. We stay in mindset of lack, rather than abundance. This e...2024-05-0121 minSally Serves It UpAlcohol-Free Series: Day 32In today’s episode, I chat about why moderating isn’t right for everyone (and why it's hard!), the placebo effects of alcohol-free drinks and why I’m finding them crucial for this journey, the fun of alcohol, and drinking to fit in and feel accepted (especially with the mums from school). This is not a coaching episode, this is me sharing my personal experience of going alcohol-free. www.sallywebstercoaching.com2024-04-3042 minSally Serves It UpQ&A With Helen Barlow, PT.I caught up with Helen Barlow - an absolute gem of a personal trainer - a few weeks ago to talk about all things movement and mindset. Helen has an amazing online platform that I've been a member of for years and I trained with her at the gym back in 2019 when I was pregnant with my second son. I've always liked her style - and I'm not just talking about her clothes and classes! The way she lives her life and shares her talents is refreshing, inspiring and compelling. In this episode, we talk about:2024-04-2454 minSally Serves It UpAlcohol-Free Series: Day 20Continuing to share my experience of my new alcohol free life. Today I'm talking about how I've been feeling, my cravings, my first completely alcohol-free holiday as an adult, alcohol-free alternative drinks, self-confidence and why I'm doing this, and helpful podcasts/ resources. All resources and purchases I mentioned are listed and linked below: Rich Roll podcast with Ruari Fairbairns: https://www.richroll.com/podcast/ruari-fairbairns-805/ Mel Robbin's podcast with Dr Sarah Wakeman: https://www.melrobbins.com/podcasts/episode-155 Big Fish podcast with Bryony Gordon: https://www.globalplayer.com/podcasts/episodes/7DriLmy/...2024-04-1928 minSally Serves It UpTolerating Uncomfortable Emotions & Why It's An Essential (weight loss) SkillIt's very normal to use food and alcohol as a way to cope with uncomfortable emotions that we've decided we can't or won't tolerate. We think the emotions shouldn't be there. On a primal level, we think that something's very wrong and we want to use buffers like sugar and alcohol to fix the "problem". These buffers quickly take hold as habit and before we know it, it happens without us even realising and strong cravings present in response to particular circumstances, settings and emotions. In this episode, I explain how it's possible to change y...2024-04-1733 minSally Serves It UpAlcohol-Free Series: Day 7Introducing this new mini series which will go alongside my normal weekly release.Come and join me on my alcohol free journey - one that has been a long time coming but only feels right to take now. If you’re curious about your relationship with alcohol and whether it’s serving you, I encourage you to listen to these episodes where I'll be brutally honest on how I’m finding making the change from moderate drinker to alcohol free… I feel vulnerable sharing this but equally completely ready to create something new for myself so let's go...2024-04-0430 minSally Serves It UpThe 4 Lifestyle Habits I Can't Live WithoutIn today's episode, I share my four non-negotiable lifestyle habits that make me feel inextricably better. These are the things I do every day, regardless of what's going on. As we go into a mini holiday season (Easter) when things might feel a little unsteady, I encourage you to consider what lifestyle habits you want to firmly establish and give tips about how to make them a part of your life so that they become automatic and don't require quite so much effort or thinking!There's no shortage of information about what might "do us good" but...2024-03-2736 minSally Serves It UpCutting Through Nutritional Information Overload!Do you consume a lot of social media or podcasts about health, wellness and nutrition?Do you notice that sometimes you feel overwhelmed and confused about what to do and what you should implement in order to create better health and possibly to lose weight? This episode breaks down what happens when we're in nutritional information overload mode and explains how to break free of it so that you begin to achieve the results you want with your health, wellness, nutrition and body. www.sallywebstercoaching.com2024-03-2021 minSally Serves It UpEssential Mindset Shifts For Permanent Habit Change & Weight LossI love this episode! Mindset work is always overlooked in the weight loss industry but if you want true, sustainable habit change and results you can maintain, it’s an essential piece of the puzzle.I dive into five mindset shifts that need to happen in order to consistently take action that serves you and to move through the subconscious thinking that normally gets in the way of permanent habit change with our eating and drinking.If you want new results that are different to what you’ve experience before, you need to take different action, which will...2024-03-1438 minSally Serves It UpQ&A With Max Lowery: Stop Making This Weight Loss MistakeI'm delighted to bring you my first podcast guest! Max Lowery is a no-nonsense weight loss coach who helps people to sustainably change their eating and drinking habits. In this episode, we talk about:the mistakes people commonly make with weight losshow to start changing your identity to adapt your behaviours exercise and how it impacts weight lossintermittent fasting and intuitive eating how to live an aligned lifethe importance of trusting and challenging yourself5 habits to kickstart sustainable weight loss This episode is not to be missed if you want to get off the diet hamster whee...2024-03-071h 13Sally Serves It UpNailing Compliance (and what's getting in your way)If you find yourself often not following through with your daily food plan as you originally planned it, this episode is for you! Compliance with your plan is such an integral part of finding ultimate food freedom (though it may feel counter-intuitive!). I cover the 3 main reasons why this can be an issue for so many of us and give you actionable solutions to those obstacles. It's an in-depth episode because I want you to have everything you need to really move the needle on this habit and component -- it is so crucial for creating permanent...2024-02-2952 minSally Serves It UpHow To Unwind In The Evenings Without Food & AlcoholDo you often reach for snacks and drinks when you get home from a busy day at work? Or even if you manage not to have them, do you feel like you need to use a lot of willpower to not give into your strong cravings? And then perhaps eventually give in after dinner? This episode gives you a few ways to calm a busy mind in the evenings by evolving your mindset, changing how you react to high-frequency emotions and shifting the way you eat during the day in order to help you feel more calm, peaceful...2024-02-2228 minSally Serves It UpMoving On From Family Comments About Your WeightEesh -- this one's a biggie that so many of us have experienced. I have so much love for anyone who's received comments about their weight from family members *AND* now is the time to take back your power in a way that feels good and aligns with the relationships you'd truly like to have (with your family and yourself). In this episode, I explain the eating patterns that these comments can lead us to have and why that keeps us in the same cycle that we want to break free of. I offer a way to...2024-02-0838 minSally Serves It UpMy top 4 lessons for life from 2023This episode is designed to help you establish what you learnt in 2023 so that you can take those learnings with you into 2024 and create new outcomes for yourself, as well as sharing what I personally learnt so that you don't make the same mistakes as me!We cover: unconditional kindness and kindness preceding profound resultstrusting your inner authority and decision-making strategytaking responsibility for your feelings and outcomes and not blaming your circumstances (here's the blog on it)misalignment and stress signalling physical symptoms in the bodyThese are my personal experiences and learnings, shared with a...2024-02-0151 minSally Serves It UpThe 80/20 diet and how to actually follow through with it!Have you been trying to do the 80/20 diet but finding it hard to get into a rhythm that means it actually works?!The 80/20 approach is a really great way to take care of your body and encourage you to eat intuitively but can be difficult to get into a routine with.If you've ever dieted before, you might find it particularly challenging to adhere to the 20% in a way that feels calm, considered and helpful.This episode discusses why it can be challenging and explains how to create an 80/20 strategy that works specifically for you....2024-01-2550 minSally Serves It UpWhat do you believe about ultra-processed food?There's a lot of buzz around ultra-processed food and it feels like everyone is reading this book!Instead of me reiterating the same old facts, I'm tackling things differently and in the way I think is most effective in creating the outcomes we want.In this episode, I explore how in understanding your current mindset about UPFs and how it impacts the way you consume them, you'll be able to see if there's any opportunity to approach things differently.Does how you think about UPFs make...2024-01-1827 minSally Serves It UpWho Are Your Listening To? Tapping into your inner authority in 2024Do you easily get caught up with the latest health research and food/ lifestyle suggestions? Scrolling instagram and feeling overwhelmed with all the stuff you're meant to be doing?!At a time of year when we often outsource our authority to other people/ diets/ plans, I want you to consider how much you trust your inner authority and encourage you to use it as your most powerful filter for creating how you want to feel in your body and about how you live your life. We're all unique but we often apply blanket advice to ourselves without...2024-01-1129 minSally Serves It UpHow To Feel Your Best This December - How To Journal Daily // Staying In Your Own Business // Taking One Consistent ActionToday's podcast is a beautiful episode designed to support you in creating steadiness and security in a month when things easily get rocked. When our normal habits and routines are challenged, we can often feel unsettled. When we feel unsettled, the action we take isn't always what we want it to be. But that doesn't have to be the way. In this episode, I cover journaling daily (and how to do it), staying in your own business (an essential tool at this time of year thanks to Byron Katie...2023-12-1441 minSally Serves It UpEating & Drinking To Celebrate & Feel Good This ChristmasMany of us know about eating over stress and boredom but what about when we're feeling positive emotions like joy and gratitude and we want to capitalise on that? This episode explores the common flipside at this time of year when we have a history of eating/drinking over our emotions and giving food/ alcohol all the power to create our experience. I discuss how there is often more joy and connection to be had when we intentionally allocate the appropriate amount of power to food and alcohol. Don't just be the passive bystander with results you...2023-12-0724 minSally Serves It UpWhen The Scales Aren't HelpingMy thoughts on the scales have changed. If the goal is to feel great in your body, feel good about how you eat and drink, and feel peace and freedom with food and alcohol, we must assess whether the scales are helping us to achieve those things. And I've seen time and again how the scales get in the way. This doesn't mean you aren't measuring your success and drive for change, simply adjusting the means with which you do it. This episode is about considering if weighing yourself is going to help or hinder you in getting y...2023-11-3041 minSally Serves It UpWhat To Do When Your Good Habits Start To SlipEpisode 50! And it's a good one!We've all got some good habits and know what we want (or "should") to be doing. But what happens when these good habits start to slip? I'm talking not planning your food/ alcohol, not processing urges i.e. rewarding them, snacking when you're not physically hungry, hydrating, sleeping, sugar/ flour, self-care rituals -- generally not honouring the things that you know make you feel good in yourself.In this episode, I take you through a powerful self-coaching practice using the thought model that will help you uncover...2023-11-2337 minSally Serves It UpWhat To Do When Your Good Habits Start To SlipEpisode 50! And it's a good one! We've all got some good habits and know what we want (or "should") to be doing. But what happens when these good habits start to slip? I'm talking not planning your food/ alcohol, not processing urges i.e. rewarding them, snacking when you're not physically hungry, hydrating, sleeping, sugar/ flour, self-care rituals -- generally not honouring the things that you know make you feel good in yourself. In this episode, I take you through a powerful self-coaching practice using the thought model that will help you uncover what's happening...2023-11-2338 minSally Serves It UpPeanut Butter & Other "Danger Foods"!Do you have danger foods in your life? Foods that you feel like you "mustn't have" or always overeat when you're around them? In this episode, I explain what that labelling creates for us and how to reframe things in order to change your experience of the food (and therefore your results). Not only will it mean you end up getting more true pleasure and enjoyment out of these highly palatable foods but that you also teach your brain that food isn't always the solution to your uncomfortable emotions. With that, you'll gain more emotional resilience and open up...2023-11-1633 minSally Serves It Up10 Decisions Ahead Of TimeIn today's episode, I go through the 10 decisions you can make ahead of time that will form the basis of how you eat and drink. When you deliberately and thoughtfully make these decisions, you have a personalised roadmap to follow with food and alcohol. By giving your brain instruction and liking your reasons for doing so, you aren't letting your primal subconscious brain get in the way of what you want. You're less reactive and more intentional. Less confused and more confident. Only positive things can come from that, like less mind chatter about food/ a...2023-11-0932 minSally Serves It UpBuffering 101I haven't specifically spoken about buffering for a little while and it's something that I thought would be helpful as we move into busy social calendars and approaching Christmas, when no matter which way you spin it, there can be stress and high emotion! This episode explains what buffering is, what it means about your relationship with your emotions and self, eating and drinking, what it creates for you, and encourages you to consider what might be possible if you stopped buffering uncomfortable emotions with food and alcohol. Journal Prompts: In what ways do...2023-11-0227 min
Sally Serves It UpWhy discipline matters for weight loss & habit changeHave you ever considered how disciplined you are? Today, I dive into why it's so important to take on discipline as part of your identity. Not only will it create weight loss and permanent habit change, it will mean you get so much more done in other areas of your life. I encourage you to listen to this episode to see how the power of this piece of the puzzle cannot be underestimated. www.sallywebstercoaching.com2023-10-1916 min
Sally Serves It UpFasting & Periods / Weighing Yourself / Perfectionism / Micro QuitsToday I cover a few topics that have come up lately in sessions and I want you to benefit from the learnings. We cover increased hunger around your period and what to do about fasting, how the scales can be detrimental to weight loss and what to explore with weighing yourself, how trying to be "perfect" with food/ alcohol takes you further from the goals you've set, and what a micro quit is and why they matter for permanent weight loss and habit change! Really enjoyed this one. If you want to find out more about coaching...2023-10-1228 min
Sally Serves It UpWhen You Can't Be BotheredDo you ever feel like you just can't be bothered with trying to lose weight or changing your eating and drinking habits? This episode explains why that's very normal and gives you three practical ways to deal with it so that you keep moving forwards. This is about recognising how you feel and taking back your power so that you continue towards the outcomes you want with weight, body, and sense of self. https://www.sallywebstercoaching.com/2023-09-2826 min
Sally Serves It UpBack To Basics Part 2. 5 Things You Need To Do To Lose Weight Permanently, Enjoyably and SustainablyPart 2 of this Back To Basics series is no less important and includes some more essential things you'll need to apply in order to lose weight permanently, enjoyably and sustainably. This is how you can get off the diet hamster wheel for good, enjoy food freedom, and create so much confidence in yourself. From thought work to self-concept and the importance of including exception eats, these are must-haves for your permanent weight loss tool kit. For more on 1-2-1 coaching, please visit sallywebstercoaching.comTo join my November 28 day Guided Reset Programme , please email...2023-09-2135 min
Sally Serves It UpBack To Basics Part 1. 5 Things You Need To Do To Lose Weight Permanently, Enjoyably and SustainablyThis week, I'm bringing it back to the basics with 5 things you need to do to kickstart true habit change with how you eat and drink and think about food and alcohol. It's so easy to forget how simple it can be and that's when we start to think it's not working, look for new diets, or believe our goals just aren't worth it anymore. This simple way of doing things doesn't mean it won't be hard sometimes. But it's about trying every day to apply these tools the best you can. It's not about being perfect...2023-09-1436 min
Sally Serves It UpThe Most Effective (and underused) Free Weight Loss ToolI don't know what it is about planning what to eat and drink for the day ahead but people often don't like the idea of doing it and/or underestimate how powerful it is! In this episode, I explain why it's so helpful and encourage you to try it out. I'm not talking about logging things in My Fitness Pal. There's an even simpler way of doing things which feels far less 'diety'. Planning is free, simple, and incredibly effective for permanent weight loss and creating peace and freedom around food and alcohol. If you apply just one o...2023-09-0136 min
Sally Serves It UpGoal Setting This Summer & Why To Do ItDon't underestimate this! Whether you're visiting somewhere quiet and remote or social and busy this summer, I encourage you to take some time during your holidays to consider what goals you could set for the remainder of 2023. I explain why it's so important to set goals (from "big" to "small") and give you prompts to get started. Even just ten minutes of your time will open things up and get you thinking about what's possible for you. www.sallywebstercoaching.com 2023-07-2723 min
Sally Serves It UpWhat To Do When Weekends Aren’t Going To PlanDo you find yourself having "good" weeks followed by "bad" weekends? Are your well-meaning intentions going out the weekend before it even hits 6pm on Friday? Does Monday negative self-talk and diet planning feel like you're in the Truman Show?!This episode gives you three ways to start changing what's happening for you at weekends so that you continue to move forwards in creating the results you want with food, alcohol, body. It's absolutely possible to change what's happening for you. It's time to take back your power so that you have weekends you...2023-07-2026 min
Sally Serves It UpBut I'm A Foodie! Changing Your Self-Concept With Food & AlcoholThis episode talks about our identity and what we believe about food, alcohol, eating, drinking, weight and body. I encourage you to look at your own beliefs to see if any might be holding you back from creating the results you want -- like the belief I had around being a foodie! It's about seeing that certain beliefs (that will feel like true facts or even be judged as "good, positive" beliefs) can lead to unwanted desire for food and alcohol, which will cause unwanted actions like overeating and overdrinking. If you want to change your habits w...2023-07-1318 min
Sally Serves It Up5 Ways To Have The Best Holiday (and not overeat/ overdrink)Do you ever come back from holiday feeling foggy, bloated, and like you need a detox?! If so, this episode is for you. I give you five ways to approach your holiday(s) so that you create the outcomes you want and have a trip that aligns with your values. Whatever you decide to do will feel SO MUCH BETTER when you've been intentional about it. Such an important one that can be applied to many situations, including daily life! www.sallywebstercoaching.com2023-07-0626 min
Sally Serves It Up3 Reasons Why Diets Don't WorkYou need to know this before you try anything else to lose the weight you want to lose! It's my hope that in understanding why most diets are fundamentally flawed from the start, you'll be more open to getting off the diet hamster wheel for good and trying out some of the tools I share with you on the podcast, in my free guide and in my 1-2-1 coaching programme. There IS a better way of doing things that actually works and leaves you feeling energised and confident in your body and optimistic about your future. w...2023-06-2722 min
Sally Serves It UpDon't Let Fear Of Failure Hold You BackDo you know why you stop taking action towards your goals or stop yourself before you've even tried? Fear of failure can be an overwhelming belief and emotion that keeps us from moving forwards and achieving what we deeply desire in your lives - from weight and body, through to work and relationships. In this episode, I talk about how to reframe failure as well as how to embrace it (and the negative emotion it brings). This is a completely paramount shift that you have to make if you want to be successful in achieving something you haven't...2023-06-2228 min
Sally Serves It UpTwo Ways To Stop OvereatingThis episode gives you 2 new tools that I've been trying out with myself and clients and we've all been loving! They focus more on HOW you eat and can completely change the game when it comes to finding a relationship with food and body which we can trust and feel confident about. https://www.sallywebstercoaching.com/2023-06-1519 min
Sally Serves It UpHow To Use Thought Work To Lose Weight & Achieve Your GoalsThis is the missing piece to permanent weight loss. In this episode, I explain what the thought model is and how you can use it to start achieving what you want with your body. We tend to think we need more information on diets and food in order to create weight loss. Though what it really comes down to is this simple but profound step: what you think about your weight/ body/ goals and how to use your mind to support you in taking the action you need to be taking. www.sallywebstercoaching.com 2023-06-0827 min
Sally Serves It UpWhat Are Your Drinking Principles?Have you ever considered this? Holidays and Summer (aka "rose time") are a great opportunity to explore what you believe about alcohol and whether it serves you and what you want. I explain how to connect your belief system with your emotions so that you take action that aligns with the outcomes that you uniquely desire. There's no one-size-fits-all approach to alcohol. I invite you to poke holes in what you might have picked up over time and start getting really intentional about what you want in your future. www.sallywebstercoaching.com 2023-05-3021 min
Sally Serves It UpNavigating Half Term & Holidays Like A BossHave you ever come back from holiday feeling like you need a holiday?! I have! With half term and summer holidays approaching, I wanted to record this podcast to help you get what you want from them. Apply this to ANY holiday you have, whether you have children or not. I talk about using your future self as your best guide and making decisions ahead of time so that you're the active creator of your life and experience, rather than the passive bystander. We cover how you want to feel at the end of half term, what...2023-05-2335 min
Sally Serves It UpHow To Make Food Feel Less PowerfulWhen we think food is more powerful than us, we feel powerless. We consume it in a way that doesn't feel good and we layer on guilt because we know we "shouldn't" be having it if we want to lose weight. From that guilt, we end up eating more than we'd like and then we restrict ourselves. The cycle continues. We think a new diet will finally fix it. But the solution isn't in the diet. It never is. The solution is in looking inward to your thoughts and beliefs about the food (or alcohol) a...2023-05-1621 min
Sally Serves It UpBeing In A Weight Loss Rush & How It Slows You DownAre you in a rush to lose half a stone before your summer holiday? Would that make everything better?! I notice this sort of thinking often - particularly at this time of year - and I explain why it stops you from creating that feeling of confidence you want to experience on your holiday (and in yourself in the longterm). I give you ways to think about timelines and weight loss, and where to place your focus to create longterm, sustainable results that you'll have forever. The sooner you can shift your approach, the quicker you will create t...2023-05-0218 min
Sally Serves It UpHow To Manage Your HungerDo you snack often or overeat at mealtimes? Does your hunger feel like it's more powerful than you? Does it feel erratic and inconsistent? This is a simple one and such an important piece of the puzzle. Managing hunger is key to reducing overeating. In this episode, I cover WHAT you're eating and WHEN you're eating with WHY you're eating to give you a new way to reduce over-hunger. We look at physical and emotional hunger so that you can consistently eat in a way that feels supportive and nourishing, and honours your body's natural cues and ability to...2023-04-2525 min
Sally Serves It UpAre These Two Things Keeping You Stuck?Do you feel like you keep experiencing the same problems with your eating, drinking, weight and body? When it comes to fat loss, it's common for us to place all of our focus on WHAT we're consuming and doing, and giving ourselves a hard time when things don't go to plan. But this holds us back and slows down our results. This episode explains that it's actually what's going on in our minds - what we're thinking and how we're judging our experience - that creates these results we don't want. I give you ways to navigate through...2023-04-1823 min
Sally Serves It UpBitesize: How Perfectionism Is Holding You BackDo you have perfectionist tendencies? Do you veer towards perfectionist behaviours in the hope it will get you want you want? You'll know if you do this with how you eat if you have all-or-nothing diet thinking, labelling food as "good" or "bad", and thinking you have to eat perfectly to achieve the results you want. This episode explains how in trying to be perfect with our diet, weight and body, we stop ourselves from achieving the goals we've set. We stop ourselves from learning from our mistakes, from trusting our journey, and from being compassionate and kind t...2023-04-0420 min
Sally Serves It UpThe Mistake To Avoid If You Want To Lose Weight PermanentlyDo you link your worthiness with the number on the scales? This is an easy one to think doesn't affect you but it's what most of us do and it takes us further from what we desire. When we think the number on the scales makes us any more worthy than we already are, we use an external circumstance (that is subject to daily changing variables) as a measure of our value on this earth. And if we weigh ourselves and we don't like the number we see, we feel rubbish thinking we're not good enough in...2023-03-2823 min
Sally Serves It UpHow To Bring Things Back When You Feel Like You've Lost ControlA listener requested this topic after a tricky half term that left her feeling demotivated and unconfident. When we're in a situation that we haven't anticipated as potentially challenging and we feel caught out by it, it's very easy to start responding with our old behavioural patterns with food and alcohol. We give ourselves a hard time, throw the baby out with the bathwater, and wait until we feel ready to "start again".But you aren't starting again and you haven't lost control!And if you feel like you have, you can b...2023-03-2124 min
Sally Serves It UpHow To Change Your Self-Concept & Achieve Your GoalsDo you know what your self-concept is? This episode is about understanding your current self-concept around your weight and body, movement and exercise; whether it's helping or hindering you; and considering what you want your new self-concept to be to create the results you deeply want to experience. What has defined you up to this point does not need to define you tomorrow. This is key to creating any new results! To find out more: https://www.sallywebstercoaching.com/2023-03-1422 min
Sally Serves It UpSoul Series Part 2: How To Improve Your RelationshipsDo you want to improve your relationships? Do you think they could be better? I dive into how to do it so that you can take back your power and nurture your relationships in the way you want. It's about taking full responsibility for your emotional experience and it can totally change the quality of your relationships.https://www.sallywebstercoaching.com/2023-03-0733 min
Sally Serves It UpSoul Series Part 1: Weight Loss As A Tool For Self-Discovery Weight loss (in the way I teach it) can be an amazing vehicle to get to know yourself better and understand who you are, what you want, and how you can go about creating it. In this 3 part series, I'm diving into connecting with your soul. And how in beginning to hear and trust your inner voice, your entire life will expand.I really encourage you to listen to this one, even if you're on the fence about getting to know your soul! This is how you will live the life you truly want and how you will m...2023-02-2436 min
Sally Serves It UpThe Simple Shift You Can Make For Permanent Weight Loss.This episode is about how to stop thinking about weight loss as a food plan or diet prescription that you must follow, and instead about building sustainable habits that you'll keep doing in the longterm for permanent results. Once I started seeing things in this way, everything changed. I kept showing up for the results I desired by simply building habits over time, and treating them like any other skill I had developed - with commitment, patience and the willingness to learn and carry on. https://www.sallywebstercoaching.com/2023-02-0916 min
Sally Serves It UpHow To End Dry January With Confidence & A Plan. So many of us can take breaks from alcohol (or sugar) and slip back into our old way of doing things pretty quickly. In my opinion, it's a wasted opportunity. In this episode, I share how to reflect on your Dry January (or any break you took from alcohol) and get intentional about how to take things forward. You'll make decisions about the relationship you want to have with alcohol in the longterm (and even just the next month) and feel confident in your approach. Even if you didn't do Dry January but want to evolve your relationship w...2023-02-0226 min
Sally Serves It UpHow To Stop Eating As A Way To Feel BetterIn this episode, I talk about your witching hour - that time of the day or week where you consistently eat when you're not hungry or you've already had enough to eat, normally as a coping mechanism to feel better. I give you a self-coaching process where you'll learn what's typically going on in your witching hour and what you can do to start changing your behaviour so that eventually it becomes just a period of time, rather than something that inevitably means you eat or drink something that isn't in line with what you want! https://www...2023-01-2618 min
Sally Serves It UpHow To Build Trust With YourselfJanuary can be a particularly noisy month for diet thinking which can move us further from the action we want to be taking in the longterm. Quick fixes and no true habit change. In this episode, I talk about how to cut out the noise whilst still working towards eating and drinking in a way that feels good and is aligned with what you want. It's all about building trust with yourself. I give you three tips to start fostering the trust with your body and mind so that you don't have to...2023-01-1917 min
Sally Serves It UpHow To Take A Break From AlcoholIn this episode, I share how Dry January can limit us and explain how to take a break from alcohol that serves you in the longterm (and when you get to the part about making a drinks plan, I reference the electrolyte drink Phizz -- not champagne!). I give you tools to understand how your habits around alcohol work, how to process your desire for alcohol (so that you lower it over time), and how to genuinely change those habits so that you're in a totally different position when the 30 days is over and you're not just u...2023-01-1227 min
Sally Serves It UpMy Top 3 Tools For A January Boost!In this episode I give you three of my favourite tools to focus on this January in order to feel better and kickstart some weight loss (if that's your goal). They're simple and easy, and they can make a massive difference! I explain how when you combine these tools with thought work, like we do in The Reset protocol, you'll be able to permanently change the habits that no longer serve you, love how you eat and drink in the longterm, and weigh what you want to weigh as a result. For more info on th...2023-01-0530 min
Sally Serves It UpBonus Episode: The Reset - Launching Jan 1stIn this bonus episode, I introduce your 28 day Reset programme which is launching January 1st. Reduce your hunger. Rewire your desire. Reignite your weight loss. You'll be able to find out all the information online from Jan 1st but here's a quick overview until then. I can't wait to share it with you! www.sallywebstercoaching.com 2022-12-2910 min
Sally Serves It UpSetting A Goal Weight & The Scales.Goal weights and the scales can be tricky for some people. And after years of Weight Watchers, I was one of them! In this episode, I talk about how setting a goal weight can help you to stretch your belief of what's possible. And in weighing yourself regularly and doing the work to make the scales neutral, you can empower yourself way beyond the number on the scales. These shifts will impact how you move through the world -- the goals you set for yourself, the trust you have to achieve them, and the worthiness that you feel on...2022-12-1625 min
Sally Serves It UpHow To Manage Your Desire For Food & Alcohol.In this episode, I talk about urge management and how to gain control over your urges (and your over-desire) so that you feel calm and at peace around food & alcohol. This is how following your plan becomes easy and you'll feel at ease around things, moving through your day in the exact way that you want, and creating the weight loss (or maintenance & the relationship with food and alcohol) that you truly desire. To download my free kickstart guide, 6 Tips to Kickstart Your Weight Loss Now, follow this link: https://www.sallywebstercoaching.com/free-stuff2022-12-0828 min
Sally Serves It UpYour Relationships & The Holidays.Sometimes it's not the food or alcohol during the holidays that's the problem, but the people! In this episode, I give you strategies to approach your relationships with your friends and family a little bit differently so that you can have a holiday experience where you feel empowered and in control (and are less likely to reach for the food and alcohol as the solve). Questions to ask yourself in the moment:Why is this a problem?What am I making this mean about me? Why am I choosing to think that?What else c...2022-12-0129 minSally Serves It UpMy Holiday Season Tips!December doesn't have to mean weight gain or feeling gross at the end of it all. In this episode, I give you my three top tips for navigating the holiday season so that you go into January feeling exactly how you'd like to feel. It will save you angst and judgement on the other side of it all, and help you show up in a way that serves you and the outcomes you want from the holiday season, whilst still enjoying the food and drinks that you love. If you want my free kickstart guide which I m...2022-11-2231 minSally Serves It UpWhy Labelling Food & Alcohol Matters.This is a powerful one! We tend to label food and alcohol as good or bad, healthy or unhealthy, and it often just perpetuates our diet mentality -- being on and off the diet wagon -- and takes us further from the outcomes we want. It also attaches our morality (how good/ bad we are as people) to the food and alcohol itself. In this episode, I talk about how to change that so that you can still enjoy the food you truly love and get the results you want.www.sallywebstercoaching.com2022-11-1722 minSally Serves It UpHow To Lose Weight Imperfectly.In this episode, I talk about how it's only in accepting that our weight loss journey will be imperfect, that we can create real change and lasting results. And that in our imperfect action -- and in viewing it as opportunity -- we will find the fastest way to what we want. This is how we start to change our habits at the source. And open up our lives to so much more possibility. To subscribe to November's Sunday Serving newsletter click: www.sallywebstercoaching.com/subscribe2022-11-1016 minSally Serves It UpJudgement When You're Changing How You Eat & Drink.When we're changing how we eat and drink, we often let the perceived judgement of others stop us from following through with what we had planned. We prioritise what someone else thinks over what we truly want for ourselves and it means we don't reach our weight loss goals. In this episode, I talk about how to navigate that judgement, and how to reframe what others might think in a way that serves you, and the situation you're in, so that you can reach your goals and open up your life to even more possibility. T...2022-11-0123 minSally Serves It UpEating Out And Weight Loss.This week on the podcast, I'm talking about eating out.I used to delay starting any weight loss attempts until the "perfect time" -- no weddings, parties, birthdays, or dinners out. A corresponding spreadsheet and diet plan to match.And really, what I was doing was trying to manipulate the reality of my life so that I could lose weight in a vacuum. When we do that, we tend to rely on willpower to lose weight and then we put it back on the second our lives return back to normal....2022-10-1828 minSally Serves It UpHow To Stop OvereatingMany of us have been conditioned to eat food when we're not hungry and eat until we feel overly full. In doing that, we've disconnected from our physical hunger cues and as a result, we might be eating more food that we need for nourishment. In this episode, I give you the amazing tool of the Hunger Scale to start building awareness with how you eat, why you eat, how much you're eating, so that you can decide to start bringing things back to the levels that feel uniquely right for you. Download my free weight loss ki...2022-10-1133 minSally Serves It UpIntermittent Fasting - To Do, Or Not To Do...In this episode, I break down why I love intermittent fasting and how it's helped me to get the weight loss and weight maintenance results I wanted. After quite a few attempts that never took hold, once I was able to pair fasting with thought work and coaching, it really came into its own. I give you steps to get started with fasting and questions to ask yourself as you progress with it so that you can decide if it's right for you.There's no right way, only the way you make right. Have a listen t...2022-10-0331 minSally Serves It UpSugar, Flour & Insulin.This episode is an informal part 2 to last week's episode. And next week will be part 3 about intermittent fasting.In this episode, I cover how sometimes it is the food that will be preventing your weight loss efforts because of how it (positively or negatively) impacts your insulin response. Learn how looking at what you're eating, how you're eating it, and understanding your unique response to carbohydrates (& sugar), will help you to regulate your insulin response, and put you back into fat burning mode. This is something to consider if you feel like: weight lo...2022-09-2627 min
Married to the LandSally Webster her brahman called Beryl and loving being home.Have you heard of Beryl the Brahman? Sally Webster is the incredibly humbled and talented children’s book author behind the book that connects country kids to a familiar scene. Sally has lived in the Julia Creek area for her whole life apart from the boarding school years. Sally whilst not knowing what she wanted to do upon finishing boarding school felt the pull back to the land to campdraft and chase cattle. Working for the Acton’s at Millungera also gave her the tools and skills she needed to cement her place...2022-09-2250 minSally Serves It UpEmotional Eating & How You Think About Food.This week I talk about how when it comes to losing weight, we tend to rely on diet mentality where we give food all of the power. And I offer that the real opportunity for sustainable weight loss is to decrease your focus on the food as the thing that will be the answer. We discuss how planning your food ahead of time and including things that you really like, will rewire your desire and rebalance the importance you place on food so that you get to a place that feels easy, relaxed and natural to you...2022-09-2017 min