Sally Serves It Up (Sally Webster)

In this first episode of the Sally Serves It Up podcast, we start the first in a series of episodes that cover the weight loss tools that you can implement to finally lose the weight you want, in a way that's permanent and sustainable. That's freeing and full of self-love. We cover:

• what the Sally Serves It Up podcast will be about.
• a bit about my background, why I came to coaching and became a life coach.
• why life coaching is different to other approaches for weight loss.
• ratatouille as the perfect autumnal thing that goes with just about everything. 
• the concept of constraint and how it can help you to lose weight, and also strengthen your self-belief, trust and confidence to positively impact other areas of your life. 

My curious cues for you this week are:

• Do you want to think about constraint differently so that it can be one of the tools that you use to help you lose weight? Why or why not? 
• Is it possible that constraining food choices and getting clear on this could help lower the importance you associate with food and in doing so, lower your over-desire for food? Why might this be a good thing for you?
• What might stop you from believing in the idea that constraint could actually create space and possibility for you? 

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. Where you're still eating food that you brings you joy while creating the weight loss you want without diet mentality and willpower.

I also go through a fabulous Diana Henry roast chicken with orzo recipe, which you can find here: https://www.waitrose.com/ecom/recipe/greek-chicken-with-orzo

My curious cues for you this week are:

-       Do you want to plan what you eat and drink ahead of time? Why or why not?

-       Do you want to follow that plan and journal what you eat? Why or why not?

-       Is it possible that including exception eats could mean you finally lose the weight you want to lose? Why or why not?

-       Would you be willing to do that, even if it takes longer, because it means your results are permanent? What would permanent weight loss results mean for you?

-       What else could you make decisions ahead of time about?

For more info:
Download my free guide - 6 tips to kickstart your weight loss: https://www.sallywebstercoaching.com/free-stuff
Interested in working with me? Find out more: https://www.sallywebstercoaching.com/work-with-me

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 loss is harder than it should be, despite your best efforts.
• like your body just isn't listening to you and what worked previously doesn't anymore.
• you have really strong desire for sugar that feels overpowering & leads to over-eating.

My curious cues for you are:

• Do you suspect there is something awry with your insulin response? Why or why not?
• Does eating in a specific order appeal to you? 
• Would a sugar reset be something that could be of service to you? Do you want to do one? Why or why not? And if so, what would you be hoping to achieve and what you need to be believe about yourself to commit to one? 

I also include a recipe for mushroom soup which I pack out with fat, fibre and protein to make it a really well-rounded, delicious bowl of soup!

If you want more tips from me, download my free weight loss kickstart guide: https://www.sallywebstercoaching.com/free-stuff

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 to see if fasting is something that could work for you and let me know how you get on. 

There's more info in my free weight loss kickstart guide which you can download here: https://www.sallywebstercoaching.com/free-stuff 

Many 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 kickstart guide here: 
https://www.sallywebstercoaching.com/free-stuff

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.

Sound familiar?!

We haven't changed the habits, we've just temporarily changed the environment.

In this episode, I talk about how *now* is the perfect time to start any weight loss or alcohol reframing work. The more events you have, the merrier!

It's all an opportunity.

I explain how it's not the circumstances that are the problem, but how you think about them that will ultimately create your results.

If you can change how you think about things -- like eating out -- you can change your experience to be something that uniquely serves you and gets you the results you want.

And if that's to lose weight without becoming a hermit, let's go! Click below to find out about working with me. 

www.sallywebstercoaching.com 

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. 

To download my free guide, 6 tips to kickstart your weight loss, click here: https://www.sallywebstercoaching.com/free-stuff 

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/subscribe

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.com

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 mention in this episode, just click here: https://www.sallywebstercoaching.com/free-stuff

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 can I make this mean?
• Am I willing to change what I'm believing about this? 

For more info, go to https://www.sallywebstercoaching.com/

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-stuff

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 the Reset, click here: https://www.sallywebstercoaching.com/reset

In 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 using willpower to "get through it". 

It's totally possible to create a relationship with alcohol which you love and where you're in control. 

To find out more about coaching with me, visit my website:
www.sallywebstercoaching.com 

January 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 rely on diets or smart devices to tell you what to do!

www.sallywebstercoaching.com

In 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.sallywebstercoaching.com/

 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 with alcohol, this will be helpful.
Fast forward to minute 3 to skip my dog drama!

https://www.sallywebstercoaching.com/

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/

 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 move through the world in a way that feels right to you.
www.sallywebstercoaching.com

Do 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/

Do 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/

A 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 bring it back at ANY TIME!
This is all part of your journey to create lasting behavioural change.
It takes time, mistakes and learning. The sooner you can stop judging whatever that looks like for you, the sooner you will reach your destination.
It's an opportunity to create the lasting change you want.
This episode gives you a four step process to interrupt a perceived downward spiral and get things back to where you like them to be.
You just have to get out of olds beliefs that leave you judging yourself and feeling guilty when things don't go perfectly, and believe that CHANGE IS POSSIBLE.

www.sallywebstercoaching.com

Do 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 some way.
But we are all already 100% worthy, valuable, and good enough, regardless of our weight!
I dive into this today and explain how through believing in your inherent worthiness, you will finally be able to create a weight and relationship with food that's perfect, natural and right for you.
This is the way to empower yourself and free your mind of the negative diet chatter, confusion and overwhelm.
I give you ways to set a weight goal and build habits that serve you so that you can  live in better health *and* in alignment with your unique body and soul.
www.sallywebstercoaching.com

Do 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 to ourselves. 
 When we're trying to use external circumstances like what we weigh and how we eat to signify our value, we hold ourselves back in so many ways. I explain how to stop acting "perfectly" in the hope of validation from others and your sense of worthiness, and how to start acting from your power and towards your greatness. This is the way.

https://www.sallywebstercoaching.com/

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 it so that you can finally get what you want. Peace, freedom, control and confidence with food, alcohol, your body.
If it feels like groundhog day and you want to kickstart some change, this is the episode for you!

www.sallywebstercoaching.com

Do 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 function without constant feeding. 

www.sallywebstercoaching.com 

Are 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 the results you want. 
Permanent weight loss and finding your natural weight is about understanding your habits and changing the mindset that's keeping you feeling stuck where you are so that you can create new, sustainable habits that serve you.
If you want to feel more confident on your summer holidays, this is where it begins. 

www.sallywebstercoaching.com

When 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) and how you process your emotions (positive and negative).
In this episode, I explain how it's possible to still enjoy the food you love and feel in control around it, you just have to dial down the power you're giving it. I cover how you can start to shift the dialogue so that you're back in your power and enjoying food in a way that serves you.

https://www.sallywebstercoaching.com/

Have 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 you would need to be thinking about it in order to feel that, and what action you would need to take during it which would make you believe that thought. And I ask you to consider what your holiday values are which will help you ensure that your plans line up with what feels right to you.
This is the way to feel so much better and act more consciously and consistently towards what YOU want. 

www.sallywebstercoaching.com

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 

This 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 

This 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/

Do 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 done before -- like long term weight loss results and feeling peace and freedom around food and alcohol.

www.sallywebstercoaching.com
Get my free guide - How To Manage Urges & Reduce Cravings here: https://www.sallywebstercoaching.com/free-resources

You 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. 
www.sallywebstercoaching.com

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.com

This 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 with food and alcohol in order to lose weight, you have to start here. 
Without understanding and addressing your beliefs and how they're impacting how you feel, meaningful change cannot happen and I don't want you to waste any more of your time doing things that won't work!

www.sallywebstercoaching.com 

Do 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 enjoy *and* like the result of!
www.sallywebstercoaching.com 

Don'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 

I 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 of the tools I've shared with you, make it this one. 

https://www.sallywebstercoaching.com/

This 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. It's about choosing to commit to them and coming back to them when you've gone off-track so that they become automatic over time.
It takes time, willingness, awareness, commitment, practise -- and that's OK! It took you years to build these habits, of course it will take longer than a few weeks to change and evolve them to new habits that serve you for the longterm.
Let's bring things back to basics and get to work with applying things that really move the needle with true behavioural change and creating peace and freedom with food, alcohol, and body.

Work with me: 
https://www.sallywebstercoaching.com/

Part 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.com
To join my November 28 day Guided Reset Programme , please email me sally@sallywebstercoaching.com 

Do 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/

Today 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 with me, please visit: sallywebstercoaching.com

Have 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.com

I 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 you buffer?
What problems does your buffering think it’s fixing?
What emotions are you feeling when you tend to buffer?
Why don’t you like feeling those emotions? What do you make them mean?
What might be the reason to feel those emotions in their fullness?
What thoughts and beliefs are creating those emotions within you?
Are they true? What are the facts of the situations that drive your buffering? What else could be true in those moments – like what other thoughts could you believe deliberately in order to create a less uncomfortable emotion and therefore less urge to buffer?
What does buffering stop you from doing?
What does it help you to do?
In what ways could you improve your capacity to manage negative uncomfortable emotions and what would be your reasons for doing that?
What results would you create if you buffered less? What would change?
How would those results serve you? Do you want them? Why or why not?
sallywebstercoaching.com

In 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/ alcohol and  results you can continue with and sustain in weight and body.
Decide your 10 decisions ahead of time and begin to incorporate them every day because you like your reasons for them and the outcomes they create for you. And watch as you begin to create a life by your design from how you eat and drink through to other areas of your life. 

www.sallywebstercoaching.com
@sallywebstercoaching 

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 your life to more growth and possibility, armed with your increased strength and know-how. 
www.sallywebstercoaching.com

Episode 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 now (when you're not doing the good habit) so that you can deliberately do what you actually want to be happening i.e. doing the good habit.

Here's the model to use:

Circumstance:

Thought:

Feeling:

Action(s): the habit you're not doing

Result:

Please message me if you want to chat about your thought models.

And visit sallywebstercoaching.com to find out more about working with me in 1-2-1 coaching. 

My 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 you to where you want to go with your body and how you feel in yourself.
I explore how focus on the number can lead to you be more inconsistent with how you eat and drink, and why it might be helpful to let them go in order to be consistent and ultimately create what you want.
This isn't about letting go of goals, this is about actually achieving them!
As you become more consistent and stop using external measures to judge yourself or force you into taking action, you will feel better.
You will build habits that become automatic and natural, are authentic to you and align with the way you want to be living your life. 
Weight loss will be a by-product and you won't need to weigh yourself to create it! This will create so much trust and love with yourself and for your body. And this love and trust -- not what the number says -- will be what sustains you in your habits for years to come i.e. you won't put the weight back on again. 
Let me show you the way.
www.sallywebstercoaching.com

Many 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 don't love, be the designer of your life and the outcomes you want.  
SPECIAL OFFER - to get 10% off either of my 1-2-1 coaching packages this month (general life coaching + 90 day sustainable weight loss programme), please email me at sally@sallywebstercoaching.com or send me a DM on instagram. 

Today'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), and taking one consistent action this month (to show yourself that you can).

This isn't about weight loss in December.

This is about liking how you show up to a busy, fun, hectic, full-on month and embodying being fully responsible for your experience of it and the outcomes you create.

When we take this approach, we feel more secure because we're not relying on other people or things to create how we feel.

We're no longer on the back foot.

We're taking control of the things we have power over - our thoughts and therefore our feelings and actions - in order to create the outcomes we want.

And I firmly believe that journaling, staying in your own business, and focusing on taking one consistent action this month, will support this valuable endeavour.

www.sallywebstercoaching.com

Do 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 checking in to see if it really suits us. 
Tapping into your inner authority is the best (and only) way that you'll find what works best for you.
It doesn't mean you don't try and experiment with applying new things or take advice from others. Far from it. It just means you're ensuring that you're acting from the core belief that you can trust your inner authority and no-one knows what's best for you THAN YOU.

www.sallywebstercoaching.com

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 you feel empowered and serve the ends you want? Does it create the results you desire? 🤔

And if not, I suggest ways to purposefully redirect your mindset so that you're deliberately creating what you want in your life and personifying the eater you'd truly like to be. 
Ready to make a change in 2024? Work with me: www.sallywebstercoaching.com 

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.
We cover:
- creating your specific 80/20 protocol and defining your foods list from a place of abundance
- how to build your plate
- coming up with your exception eats plan
- deciding what to do about alcohol and snacking
- the mindset and thought work you'll need to follow through with it

sallywebstercoaching.com

This 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 results
• trusting your inner authority and decision-making strategy
• taking 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 body

These are my personal experiences and learnings, shared with a lot of honesty and humility. I hope you enjoy them.

WORK WITH ME: sallywebstercoaching.com

Eesh -- 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 process these comments and move forward so that you can change the way you experience the other person but more importantly, change the way you experience yourself, the way you eat and treat your body, and therefore the results you create.
www.sallywebstercoaching.com

Do 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 and present in the evenings (and therefore more likely to be pleased with how your evenings feel and pan out). 
We also talk about habit swaps and how to teach your brain some simple yet effective new habits!
This is the nitty gritty of changing how you eat and drink for the longterm and creating peace and freedom with food and alcohol. Enjoy! 
www.sallywebstercoaching.com

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 fat-loss, habit change that you can be proud of and sustain, feeling relaxed around food and reducing the intensity and frequency of your urges and cravings. 
www.sallywebstercoaching.com

I'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 loss
• how to start changing your identity to adapt your behaviours 
• exercise and how it impacts weight loss
• intermittent fasting and intuitive eating 
• how to live an aligned life
• the importance of trusting and challenging yourself
• 5 habits to kickstart sustainable weight loss 

This episode is not to be missed if you want to get off the diet hamster wheel and start creating long-term lifestyle change.

For more on what Max offers, click here.
Follow Max on Instagram.

For more on coaching with me, click here.
Follow me on Instagram. 

I 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 also mean believing things you might not have believed before. But, it's possible! Let me show you. 

www.sallywebstercoaching.com

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.com

In 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 if we take all of those things on, our to-do lists will become extremely long (and perhaps even a little boring!). We end up not properly implementing any of it and don't benefit from the outcomes of doing them consistently.
When you connect with the habits that make you feel truly good in yourself and make a genuine difference to how your day goes, and you focus on embedding those few things until they become a natural part of your life, you WILL create lasting change and results that you can be proud of.  
www.sallywebstercoaching.com

Introducing 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!
WORK WITH ME IN MAY: www.sallywebstercoaching.com

It'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 your eating and drinking behaviours when you decide to believe in your capacity to tolerate uncomfortable emotions like stress and boredom, frustration and urge, anger and restlessness. And that nothing is wrong when you feel these things, they're a part of life and the opportunity is in improving your reaction to them. 
This is a total game changer!
www.sallywebstercoaching.com
Next intake for my Signature Eating & Drinking Habit Change Programme starts W/C 15th May. Book your free consultation call before then to join me.

Continuing 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/
Free Dryy App: https://www.dryyapp.com/
Seasn Bitters: Buy here
Clean Co Tequila: Currently on sale here
Tanqueray 0%: Buy here (I also like the Sevilla one with a slice of orange!)
www.sallywebstercoaching.com

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:

•  strength training for women and why it's important
• HIIT workouts and other online fitness platforms
• finding the time to move your body
• Helen's unique style and approach through her platform (which includes strength, pilates, sculpt, boxing, HIIT, kettlebells and pre/ post natal friendly classes) and how to get started with it.
• why some people have resistance to incorporating strength training into their routine
• nutrition and mindset
• challenging yourself through movement

You can get a 14 day FREE TRIAL by visiting Helen's website and entering your details.
You can check out Helen's instagram here.
As well as mine here!
https://www.sallywebstercoaching.com/

In 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.com

We 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 episode is calling you to start embracing your body type.
That doesn't mean you don't want to improve your body composition or lose weight (for example). But it means you'll give yourself the best chance of achieving those things because you aren't giving yourself such a hard time. When you're acting from purposeful and positive emotion, you'll create purposeful and positive results which you'll like!
*JOIN MY MAY INTAKE FOR MY SIGNATURE EATING & DRINKING HABIT CHANGE PROGRAMME BY CLICKING ON THIS LINK TO BOOK YOUR FREE CONSULTATION CALL* We start w/c May 13th.
 This is the last intake before September.
YOU CAN FIND OUT MORE HERE: https://www.sallywebstercoaching.com/

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 new habits and it will become natural (over time) not to reach for food when you feel particular emotions.
It will become natural to ask yourself why am I feeling this way? What am I thinking and believing in this moment? And what am I hungry for beyond the peanut butter or the kids' tea?! Am I willing to make a different decision in this moment?
If you start doing one thing to create behavioural change with how you eat, I'd say asking this question is a pretty powerful place to begin.
www.sallywebstercoaching.com
*Next intake for my Signature Eating & Drinking Habit Change Programme starts w/c 9th September 2024. You can find out more and reserve your space now by booking a consultation call with me using this link. *

If 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 work! Sometimes, it's just about tapping into your athlete's mindset to drive the action you want to be taking for the long term results you desire in your life. This is about creating empowering habit change for sustainable weight loss.
I explain what an athlete's mindset is, how it works for habit change, what it means you believe about yourself/ food/ alcohol/ cravings, and what it means you stop and start doing with your behaviours.
I love this episode and hope it gives you the drive and self-belief needed to take positive action, as well as a bit of a smile. 😃

*To join September's coaching intake and to reserve your spot now, please book a free consultation call using this link.*
To find out more about the programme, click here.

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 paramount to your growth and food/ alcohol freedom, and why it's essential to believe that you're worthy of the change you want.
You're 100% worthy, enough, lovable, acceptable, JUST AS YOU ARE. And with that in mind, you can create whatever you want for yourself so that you FEEL how you want to feel in your mind and body. 
*Download my free urge management guide here to try out some tactics around these moments!*
Book your free consultation call to find out more about joining my 1:1 Eating & Drinking Habit Change programme in September.
sallywebstercoaching.com

In 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 you navigate urges and tricky social situations? What beliefs did she practice about herself that meant she took action that served her? How would she view obstacles and "failures"?
It's an incredibly helpful way of approaching things that means you stay future-focused and taking imperfect action towards creating that future, rather than stopping and giving up.
sallywebstercoaching.com

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. We stop debating and dreading it, we don't worry as much, we don't fear failure.
We create the results we say we want.
We get there faster than we would have with all the (optional) dread and rumination.
We make the journey more enjoyable. We relax into it.
We create evidence of our capability and discipline which we can use in other areas of our lives.
The opportunities and possibilities grow as we choose to believe that something we're not practised at can be easy for us.

I truly believe this is the way to creating extraordinary change in your life.

www.sallywebstercoaching.com 

I 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 hummus doesn't have to take up so much of your valuable brain space as it might do. now! Let me show you. 🤩
www.sallywebstercoaching.com
*NEXT INTAKE FOR SIGNATURE 1:1 PROGRAMME W/C 9TH SEPTEMBER 2024. BOOK YOUR FREE CONSULTATION CALL HERE*

I 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 your body is saying and that when you do that, you will find the results you've been struggling to create so far.
www.sallywebstercoaching.com

• how Claire got into this approach to weight loss and why she thinks it's the missing piece for so many people
• what coaching tools and strategies she finds particularly effective (and the ones she sometimes struggles with!)
• intermittent fasting & mindset
• perimenopause symptoms to watch out for & fundamental strategies 
• Claire's conversion to being a home workout fan which has meant she's stronger and fitter than ever!
• the importance of prioritising protein in your diet

Being 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.com

In 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 why you have them -- in order to create lasting behavioural change and results you can keep.
 
www.sallywebstercoaching.com
The next coaching intake for my Signature Eating & Drinking Habit Change Programme begins w/c 9th September. There are just a few spots left.
Book your free consultation call in July (I won't be taking calls in August) to see if it's the right fit for you and the change you want. 

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. 

This 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 many of us and will probably be the thing that requires the most effort over time. We've had so long being in the diet cycle, using our "failures" against ourselves, and repeating old thought patterns that feel familiar and safe (albeit unkind and uncomfortable).
But it's some of the best work because it will make such a difference to how you ultimately feel.
Addressing it will be uncomfortable but lead to longterm peace and comfort within you.
This episode explains what you can do to start moving the needle today and yep, it involves daily food planning!
Find out more about joining my September Signature Eating & Drinking Habit Change Programme here: www.sallywebstercoaching.com
Just a couple of spots left! 

If 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 be taking towards your goals. 
www.sallywebstercoaching.com

In 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 natural by-product over time). 
www.sallywebstercoaching.com

I 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...
Get practising with this one and watch as your behaviour changes over time. It's so FREEING. 
www.sallywebstercoaching.com 

In 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 -- let's do this!
www.sallywebstercoaching.com

This 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! 

This 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 that you can move out of passive listening and begin to take action towards the change you want.
What do you want to achieve in the next few months?
What change do you want to create by Christmas (for example)?
What habits are feeling heavy and like a burden and why might you want to change them?
How do you want to feel about food (like chocolate) or alcohol in a few months?
Now is the time to set these goals and ask yourself why you're setting them.
Don't set goals because you think you should.
Set goals because you want to and you know that by working towards them, you'll be stepping closer towards the most authentic, energised and thriving version of yourself.
I also talk about the idea of gentle change. Of reducing the force you might have been using to create change. I encourage you to consider what small changes you can make today that will inch you closer towards the peace and freedom you want to feel within yourself.
And are you OK with SLOW change if it's REAL and LASTING change?
I finish with my daily 'prayer' which I've been committing to throughout August and into September. I'm sharing it so that you can consider if you'd like to create one for yourself and see how it could impact your daily life. 

*I'm full for my 1:1 Eating & Drinking Habit Change coaching programme until January 2025. If you'd like to chat with me and reserve your spot for that intake, please follow this link to book a free discovery call.
Find out more about how I work here: www.sallywebstercoaching.com
And here's my The Sculpt Society referral code!

In 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 doing things when it comes to cravings, food and emotions, it feels far more appealing to choose that path because why wouldn't you?! I's like seeing the handbag you want on sale but choosing to buy it full price!
And you just keep trying and applying until it becomes your natural way of doing things (which it will). 
www.sallywebstercoaching.com

We 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 and over-hunger which means they don't eat past the point of full or when they're not hungry or as a way to manage their uncomfortable emotions. It all starts with their thoughts. 

Tune in to hear how you can start applying this mindset today. 

www.sallywebstercoaching.com

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.
I'M NOW TAKING CALLS FOR THE JANUARY 2025 INTAKE OF MY SIGNATURE EATING & DRINKING HABIT CHANGE PROGRAMME. SPACE WILL BE LIMITED:
To book your free consultation call, click on this link.
To read recent testimonials for the programme, click on this link. 

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 better, don't keep doing it! 
If something doesn't make you feel in tune with your body, ask yourself why you're doing it. 
If something is causing you friction and unease and a sense of dread and obligation, ask yourself who you're giving your authority and power to. 
After years of dieting and mistrust with my body, I know how hard this shift is to make. I recognise how easy it is to be sucked into the latest prescription of what's "best" for us. 
But I now see this questioning of the "shoulds and shouldnt's" as essential to helping me connect more deeply with the things that fuel and energise me because that's what I want MORE of in my life -- but of course, I don't know about you ;) 
Sally x

I 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.com

Listen 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. X

I have so much evidence that writing and following a doable daily food and drinks plan underpins our ability to create the results we want with weight and body, eating and drinking. And that it's tempting to underestimate the power of learning how to follow a daily plan -- regardless of the external circumstances you're faced with -- and then be frustrated with our results.
It feels more effortful yet we're being rewarded with less. Not ideal! 
If you find yourself not following your plan consistently (or writing one in the first place!), I encourage you to listen to this episode so that you can better understand what might be going on for you.
Not following your plan is revealing the work that needs to be done and in that way, it's very helpful! And once you understand it, you can try and apply a more suitable solution that is ultimately teaching you so much about your capability and what's possible for you, rewarding you with results that I'm pretty sure you'll love...!
I challenge you to focus on this one thing this month.
www.sallywebstercoaching.com

Is the urge to quit underneath your urge for food? In this episode, I offer this desire for relief as a possible reason you want to go off-plan and explain how cutting corners when things get hard is never going to create the results you want.
I encourage you to get clear on the outcomes you're working towards through this approach and offer ways to think about things so that you keep taking action to create NEW RESULTS, rather than staying stuck in the same old cycle that you feel unsatisfied with.
www.sallywebstercoaching.com

I felt called to encourage those of you who are doing Sober October or focusing on making daily food and drinks planning (and following through) a non-negotiable, to slow down and view this month through the perspective I offer in this episode.
It's all about creating deliberate and intentional space so that you can understand yourself better and come out the other side with really valuable information that will help you grow and move forwards with power, rather than sliding back into old habits like all the hard work in October never happened.
sallywebstercoaching.com

I know why it feels hard to trust a new diet, your body's ability to respond to it and your capacity to follow through with it. Years of failed diets have created so much distrust with the whole thing! I totally get it.
But if you want to get the ball rolling with your weight loss results, trust is something you're going to need to think and feel ahead of time, before you have evidence to support it.
You'll have to place you're trust in this approach in order to be more consistent with it and stop looking for workarounds or ways to make things easier. Results will follower more quickly than if you were to be half-in, feeling suspicious and looking for ways in which it's not going to work for you.
This will get you where you want to go to faster.
It takes deliberate, conscious thinking that you'll need to remind yourself of every day through your daily food and drinks plan.
Listen to this episode where I explain what I believed ahead of time and on purpose in order to create the results which ultimately not only changed my experience of weight and body, food and alcohol, but also my entire life!
p.s. please kindly leave me a review in Apple if you like the podcast. 
*COACH WITH ME IN JAN * www.sallywebstercoaching.com

Oof! 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 of these familiar eating patterns and behaviours so that you can create something new for yourself -- the rewards of which will far exceed the temporary pleasure you get from the food itself. Seriously. Things like: peace and freedom around food; rock solid confidence; less time spent trying to control what other people do and don't do; more power to get on with the things that truly light you up.
This can be a huge factor in making you consistent with following your plan so please do have a listen and let me know if you have any questions! You can always email me: sally@sallywebstercoaching.com 
Find out about how to work with me in January:
www.sallywebstercoaching.com

In this quick bonus episode, I give you tips on how to navigate being unwell, weight loss at the weekends, and dinner parties where you don't know what you're going to be given!
Have a listen and let me know what you think.
sallywebstercoaching.com

In this heartfelt episode, I explain what my approach to this podcast has been since the beginning and how that's created results (beyond the podcast) I'm completely thrilled with.
We tend to keep ourselves "safe" by perpetuating the same old limiting beliefs about ourselves that we've picked up over time. And we belittle or dismiss what else might be possible in our lives and future because we feel threatened by believing something else could be available to us.
It's all very normal - it's just our primal brain trying to keep us safe from threat but it's only keeping us small! And we get to decide who's in charge - our primal brain or our highest self.
In order to create new results that we can feel satisfied, fulfilled, and proud of, and in order to feel rewarded by how we're spending our time now, we need to think very consciously and carefully about things (like how we define success on the way to our goals).
We'll need to be willing to take mundane and boring action even when we don't want to. We'll need to be willing to persist with things even when we aren't getting immediate reward for them.
This episode explains why this is so worth it and how it will create a skillset that will positively impact every area of your life, for the rest of your life.
I hope you enjoy it.
THANK YOU, from the bottom of my heart, for listening to this podcast. I love being here with you each week. And I'm already excited for episode 200 :) x
Please rate the podcast and share with anyone who you think might benefit.
 
If you're considering coaching with me in January's 1:1 intake to change your eating and drinking habits for good, please visit sallywebstercoaching.com where you can book your free consultation call. 

Month 7 of being alcohol-free and still loving it! In fact, it keeps getting better.
In this episode, I explore two things I've noticed lately re my desire for alcohol/ alcohol-free drinks and what I used to believe about alcohol which meant I kept drinking it!
This series is all about being curious and open-minded about what might be possible for you - not because being alcohol-free is "better" and you "should" drink less but because you deserve to feel however you want to feel in yourself and about your drinking habits.
sallywebstercoaching.com