Sally Serves It Up
Sally is a certified Health & Life Coach who helps women to change their habits so that they love how they eat, drink, and feel in their bodies.
Her mission is to support women to feel calm, in control and empowered around food and alcohol.
This weekly podcast shares her approach to create lasting and loving habits.
Episodes
169 episodes
Bonus Summer Quickie Ep 170: What Would Your Future Self Do?
Do you have a clear vision of the person you want to become? Of how she looks, feels, thinks and acts? Of how she spends her time? The things she says yes to and the things she says no to? What she believes about herself? What she wants you to ...
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Season 4
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Episode 170
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13:25
Ep 169: Vigilance vs. Restriction
Do you think it’s restrictive to keep watch of your diet and weight? Do you keep chopping and changing your approach with fluctuating weight outcomes and lots of mind chatter about food and eating? Do you constantly lose...
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Season 4
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Episode 169
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46:57
Ep 168: Quickie Summer Series: Self-coaching in the moment
In this episode, I explore how connecting with the neutral facts of the situation that's triggering you, as well as the outcomes (life experience) your actions will create for you, helps you to self-coach in the moment and meaningfully change t...
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Season 4
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Episode 168
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12:58
Ep 167: Quickie Summer Series: Experimenting with stopping at enough
In this episode, I give you practical tools and mindset shifts so that you can experiment with stopping eating when your body has had enough. This side of the story can be harder to connect with than eating for hunger. The cues are ...
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Season 4
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Episode 167
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13:55
Ep 166: Quickie Summer Series: Naturally Slim People On Holiday
You know I love to think about naturally slim people (!) and how they think about their bodies and food in a helpful, empowered way. In this episode, I encourage you to use the naturally slim mindset as your guide on holiday where t...
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Season 4
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Episode 166
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10:28
Ep 165: Quickie Summer Series: Choosing Kindness & Discernment
In this new quickie summer series, I'm exploring topics that will help you take positive and empowered action as you navigate a change of routine and different obstacles than you're used to. Today I'm exploring how to practise self-...
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Season 4
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Episode 165
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13:00
Bonus Ep 164: What I Eat In A Day For Weight Loss Maintenance & To Feel Strong & Vibrant
Do you ever wonder what to eat each day and how to build your plate so that you feel consistently energised and can maintain your weight loss results? I talk you through a typical food day which is focused around maintaining my weig...
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Season 4
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Episode 164
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42:47
Ep 163: The challenges of weight loss maintenance & what to do about it
In reality, weight loss is the easy part. It’s maintaining the weight loss that’s the tricky part. That’s why so many diets exist! In this episode, I go through some of the reasons why weight loss maintenance can be challengi...
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Season 4
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Episode 163
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35:47
Bonus Ep 162: Being able to depend on yourself
A client said today that she now realises it's not her weight that bothers her the most (which she used to think it was), it's when she eats in an unkind or distrusting way. When she feels like she's let herself down.This episode explore...
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Season 4
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Episode 162
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42:12
Ep 161: 5 Mistakes To Avoid For Weight Loss & Maintenance
In today's episode, I talk about what commonly trips people up when creating permanent weight loss. We cover not planning; not taking responsibility for what you want and your actions; disconnecting from your body through the scales/comparison ...
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Season 4
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Episode 161
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38:05
Ep 160: Loving How You Eat On Holiday
In this episode, I cover the behaviours that make us regret how we’ve eaten and drunk on holiday. And give you practical tools to better understand what you want your outcomes to be. A sneaky dieter’s mindset will...
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Season 4
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Episode 160
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27:32
Bonus Ep 159: She said what?! Navigating judgement & reframing comments about food from friends & family
We've explored this topic around the Christmas holidays before but a client asked me to recap on how to navigate comments from friends and family about what you are and aren't eating! I explore how to reframe these comments (or your...
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Season 4
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Episode 159
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32:00
Ep 158: Learning from Geneen Roth about stopping emotional eating
I read Women Food & God by Geneen Roth last week and found it incredibly powerful. It's always comforting to hear from other women about what it's like to be an emotional eater and how to truly...
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Season 4
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Episode 158
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28:43
Bonus Ep 157: Up-levelling your planning mindset & why it's so important
A client asked me to talk more about my planning mindset so here I am explaining what my mindset has always been around daily food and drinks planning and how to make it work for you. I truly believe this tool is crucial to helping ...
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Season 4
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Episode 157
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30:20
Ep 156: Why dieting is getting in your way
It's not about the food but about why/how we're eating it. Learning to focus on improving the energy behind you're eating will be the thing that changes everything for you and your body, and it starts with deciding to step...
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Season 4
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Episode 156
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48:28
Bonus Ep 155: Real hunger V sneaky cravings
This episode kicks off a bonus series where I asked clients what they'd like podcasts on! I explore how we can tell the difference between true hunger and cravings, and why that can feel harder in the evenings. And I give a practical tool (spoi...
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Season 4
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Episode 155
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32:39
Ep 154: Breaking free of the cravings merry-go-round
Do you find yourself having the same cravings at the same time every day/week?! Are you sick and tired of them?! If so, listen to this episode where I explain a powerful visualisation that will help you get through to the other side of the crav...
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Season 4
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Episode 154
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28:18
Ep 153: How to create your eating & drinking protocol this summer
This episode covers the energy that you need to have when creating your protocol and how to write one which feels compelling and motivating. Instead of writing out another diet, I want you to write an identity-based protocol about t...
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Season 4
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Episode 153
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37:50
Ep 152: How Covid lockdowns changed your eating & drinking habits
Nothing everything goes back to our childhood! I know that many of us developed unhelpful eating and drinking habits during the covid lockdowns that have felt particularly hard to change. We placed a lot of importance on food and alcohol as ent...
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Season 4
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Episode 152
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26:50
Bonus Ep 151: A question to ask yourself when you have urges to go off-plan
Do you find that you have urges and cravings at the exact same time and place every day?! This episode explains what to do with that desire and what to focus on to change the way you react to it.
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Season 4
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Episode 151
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22:13
Ep 150: Q&A with Katie Sadler - Growing your own business, your self-employed mindset, and marketing yourself for success
Katie is a book marketing expert who works with authors and publishers to build effective marketing plans.I loved picking her brain on how she built her successful freelance business. She offers fantastic insight that will help th...
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Season 4
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Episode 150
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1:04:22
Bonus Bitesize 149: For my mealtime overeaters, start practising this today!
If you find yourself regularly eating past the point of enough (+4 on the hunger scale) at mealtimes, this episode is for you. Slow down, breathe, and repeat this thought several times at the start and close of each interaction with food. ...
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Season 4
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Episode 149
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7:49
Ep 148: Understanding your learned eating behaviours
We can't change what we don't understand. This episode encourages you to go back in time and identify the key moments where you built pathways in your brain between feelings and food so that you can address your current behaviours m...
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Season 4
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Episode 148
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21:38
Bonus Bitesize 147: What would Beyonce do?!
If you find yourself snacking and debating whether you're really hungry or not, start asking yourself this question! It might just give you the insight you need to make the most supportive, honest and loving choice in those moments. ...
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Season 4
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Episode 147
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10:51