The Renew Programme
If you feel that you will benefit from longer term support to break old habits and have the time and support from me to embed new ones, this extended programme will be the one for you. It includes the 6-week ‘Reboot’ programme combined with additional weekly 'drop in' sessions (in person or phone/online coaching) over three months.
Stage One - First 6 weeks
The first 6-weeks is a kickstart to better eating habits, you'll carry out an initial 'kitchen reboot' - out with the old and in with everything you need, getting into the habit of planning your meals and keeping a mindful food diary. You will achieve focus to work on habits and beliefs that get in the way, shifting to new ways of behaving and eating when busy or stressed. The health benefits you will achieve will include improved energy and digestion, better mood and sleep as well as managing stress. There will be longer term support for weight loss which is really useful to maintain the good habits learnt during the Reboot phase. The main focus is on working through the barriers, negative thoughts and limiting beliefs that are stopping you moving forward with your health and weight loss goals. You will also start to feel in control and practice some new food decision tools and skills in managing the situations and people around you that trigger overeating episodes.
Topics covered in this programme:
Refresh: discover your healthy eating plan - learn about the nutrition you need for a vibrant mind and body; how refined carbohydrates affect your body and mood; how to choose the best carbohydrates, essential fats and vital proteins; the requirements for vitamins, minerals and phytonutrients
Menu planning and recipes - the best food choices for breakfast, lunch and dinner, snacks and drinks. Create a system that works for you and your lifestyle and within 2 weeks you’ll have new healthy swops for foods and drinks that you wish to reduce or avoid
The Impact of caffeine, sugar, processed foods and alcohol on energy, health and weight management
Understanding food labels and smart shopping so you know what to include and what to leave out
Learn new behaviours - coaching topics depending on your needs: strategies for emotional eating; tackling limiting beliefs and stress action planning
What you'll experience:
Kitchen clear out and restocking a healthy kitchen
Help to create your nutrition plan that is full of delicious meals and snacks
A kickstart to health and energy boost (improving mood, digestion and premenstrual symptoms)
Autonomy over food decisions and a boost to self confidence
Understanding of hunger and satiety hormones
Weekly coaching and twice weekly food diary review to help you stay on track between sessions; optional body composition analysis (measuring body fat %, muscle, water absorption, metabolic age, BMR)
A boost to self-confidence and how to manage lapses should they occur
A complete overhaul of limiting beliefs and self-efficacy skills to manage tricky situations around food and eating, including eating intuitively
My 18 years of experience and support 100% of the way!
Motivation and fun throughout!
Once you've completed the kitchen clear out and restocked it with the foods that you need; as well as making some key initial dietary and lifestyle changes, you will follow on with longer term support and coaching to continue with your health goals. We know that results are achieved with commitment and continued focus and this programme supports you to stay on track and achieve your end goal. Your plan will be reviewed at the end of the second stage.
This is not a 'quick fix' so I do ask for your commitment from the beginning, just as I commit to your success 100%! I ask you to plan ahead and make time in your diary for the best results.
At the beginning of the programme, we will schedule the weekly meetings, whether face to face or online. There will be a coaching exercise for you to complete at home between sessions. You will need to complete the online food journal ahead of each session so I can support you and prepare for each session.
Additional Nutrition and Coaching Topics to choose from:
Eating out and how to manage a business trip or a holiday
Comfort eating and how to stop!
Boost your metabolism: Booster week for weight loss/intermittent fasting
Basic supplements for energy and vitality
How hormones affect energy, mood and weight
How to feel positive and tackle limiting beliefs
How to manage a lapse to prevent relapse
Slender eating strategy: a process for making food choices
Mindful eating and grounding for stress management
Greater self confidence in your body and a return to the 'true essence' of you
Other add on services include:
Personalised nutritional consultation (includes supplement plan)
Help with stocking a healthy kitchen
Delicious menu plans, recipes and shopping lists
Healthy shopping trip to your favourite supermarket!
Additional Reiki treatments
Sessions are planned over 12 weeks: the first session is 1 hour and 30 minutes, the follow ups are 30-45 minutes. The sessions are a combination of face-to-face and online/phone coaching. We meet at Orange Tree Clinic in Teddington or an agreed venue of choice. You will also receive my new 'Joyful Eating Journal' to record your progress and have access to an online Nutrition Portal where you can log your food journal and key goals you set weekly, with motivational support from me every step of the way! You will also receive another 2 week’s of menu plans and shopping list for variety.
In order to work out your investment in my programme, it is beneficial to discuss your requirements and then I can come up with the best plan for you. Please contact me via email here.