Weight loss Programmes

Weight Loss

Long-term sustainable weight loss is about changing your mind along with changing your diet and lifestyle. If you’re tired of living on the diet roller-coaster, we need to talk.

Chances are if you are here because you’ve been on many different diets in your lifetime and you are not reaching your health and weight loss goals. You’ve tried losing weight so many times and ended up regaining the weight and perhaps even more. You have tried the fad diets, you have counted calories, points and sins, drank shakes and took supplements.

The  whole dieting culture is not promote long term sustainable change.  Diets are short term and rely on willpower which like a battery ebbs and flows and is not dependable. But the good news is you DO NOT have to live your life in a body that you are not comfortable in, which depletes you of the energy and vibrancy you long to have in your everyday life! If your desperate to lose weight for good, isn’t it time you try a different approach?

I will customise a nutrition and lifestyle programme based around YOUR lifestyle, your food preferences, your work, your family life, your commitments, your cooking abilities, your budget.  I focus on making sure you are getting the right nutrition to keep you feeling full and energised with no deprivation! Most client express that they never ate so much food AND lost weight. So I understand what foods you need to eat to boost your energy and metabolism AND to keep hunger at bay.

Work with me and you’ll get the strategies and tools you need to:

  • Free yourself from dieting so you will NEVER count calories again
  • Recognise the difference between head and stomach hunger and discover your true hunger
  • Understand the reasons WHY you eat when you are not hungry and what you can do instead
  • Learn how to eat without feeling you are depriving yourself or missing out
  • Eat with enjoyment, minus the guilt
  • Shower yourself with self-care and compassion so you don’t use food to fix your problems
  • Maintain a healthy weight and embrace the body you’re in!

What makes me different from any other weight loss ‘expert’, weight loss organisation or any other nutritionist?

As a Behaviour Change Specialist  with a Diploma in Behaviour Change I coach you on much more than just what food to eat. The real magic happens as I coach you on how to make the MINDSET SHIFTS you need so you can change the habits, behaviours and old patterns that cause you to gain and re-gain the weight time after time. This is NOT another quick fix. This is a process of real change. The majority of our habits are unconscious behaviours. I will help you become more aware of these habits. Awareness is the first step to any behaviour change.

 

Keeping you on track with ongoing accountability and support

lose weight

Change is a process. It takes time to incorporate change into your life and unfortunately there are no quick fixes. There will be bumps in the road and unexpected detours called “Life”.  Achieving your weight loss goals is a long-term commitment. It is difficult to maintain consistent commitment on your own. I will support you in overcoming obstacles that get in your way.  As your coach I will give you all the on-going support, accountability and motivation you need on your journey to achieve sustainable weight loss.  The ongoing support includes one to one consultations, written customised support plans, weekly (and sometimes more often!) check ins, podcasts, motivational reminders, diary reviews and phone calls between consultations. You will not get this level of support from anyone else.

 

My role as your coach is to not only help you lose the weight, but keep it off for good!

Work with me and you’ll get the strategies and tools you need to:

  • Free yourself from dieting, forever
  • Understand what drives you to eat when you’re not hungry, and how to change it
  • Learn how to eat without feeling restricted
  • Identify the difference between head hunger and stomach hunger
  • Eat the foods you love, minus the guilt
  • Shower yourself with self-care so you don’t use food to fix your problems
  • Maintain a healthy weight and embrace the body you’re in!

Healthy Weight Loss  – Programme Details

Based on my experience of working with clients for weight loss over the last 4 years  I feel a minimum of 3 – 6 months programme is a realistic time frame that will support you in cementing down change and integrating it into your lifestyle.  At the end of each programme we will review where you are at in relation to your weight loss goals, what kind of support you need going forward and build a new programme  reflecting your need to less support perhaps and more accountability. When you reach your weight loss goal we can discuss what support you may need  to maintain your weight loss and what format this will take.

Customised 12 Week  SLIVER Programme

Cost €395

Suitable for clients with a weight loss goal up to 2 stone

Prior to meeting me you fill out a diet and lifestyle questionnaire

You complete and return documentation to me prior to the consultation. Initial Consultations part 1 and 2 can happen together depending on time. Allow at least an hour and a half for the initial consultations.

Initial Consultation Part 1 x 1

  • Basically a gathering information session – you talk and I listen.
  • Outline reasons for coming, medical history, eating habits and behaviour, obstacles to achieving health goals, health goals, support networks
  • I review your questionnaire and food diary and fill in any gaps
  • Establish accountability and self-reflection

Initial Consultation Part 2 x 1

  • Take your weight and hip and waist measurements
  • Establish BMI, Hip to Waist ratio, Basal Metabolic Rate and feedback body composition
  • Review results of 3 day food diary analysis
  • Diet and lifestyle recommendations
  • Establish your areas of focus in line with your diet and lifestyle goals
  • Establish readiness to change and identify challenges and obstacles
  • Set your 5 SMART action steps for the next period
  • Decide on facts sheets, information sheets, meal ideas and recipes to support and guide you

Follow up Consultations x 6

  • Review of your health scores – weight, hunger, sleep, energy, mood
  • Reminder of overall goals and tweaks if necessary
  • Review of action steps to see how you got on with them
  • Identify challenges faced
  • Review of your food diary
  • Negotiate next set of action steps for diet and lifestyle
  • New facts sheets, information sheets, meal ideas and recipes to support and guide you in achieving this period of action steps
  • Answer questions and queries

Progress review calls x 5

These are 15 minute phone calls between the follow up consultations with a view to

  • Check your progress
  • Answer any queries or questions you may have
  • Support and guide you in keeping on track

I meet you in person or speak over the phone on 13 occasions over the 12 week period. I will also be available to answer queries by text and e-mail throughout the customised programme.  The beauty of this programme is it is very flexible and I can slot appointments around working hours.  It basically gives  a weight loss client, a great kick start to a healthier diet and lifestyle. Over the 12 weeks you will receive customised client support packs after each consultation created just for you.

The total price for the programme is €395.00.  This can be paid up front in total or in 2 instalments.  This programme is totally flexible to your needs and very personal so nothing is set in stone.  However it is important to establish a framework so you know what to expect.

Customised 24 Week  Gold Programme.

Cost €795

Suitable for clients with a weight loss goal of at least 2 stone

Prior to meeting me you fill out a diet and lifestyle questionnaire

You complete and return documentation to me prior to the consultation. Initial Consultations part 1 and 2 can happen together depending on time. Allow at least an hour and a half for the initial consultations.

Initial Consultation Part 1 x 1

  • Basically a gathering information session – you client talks and I listen.
  • Outline reasons for coming, medical history, eating habits and behaviour, obstacles to achieving health goals, health goals, support networks
  • Review client’s questionnaire and food diary and fill in any gaps
  • Establish accountability and self-reflection

Initial Consultation Part 2 x 1

  • Take your weight and hip and waist measurements
  • Establish BMI, Hip to Waist ratio, Basal Metabolic Rate and feedback body composition
  • Review results of 3 day food diary analysis
  • Diet and lifestyle recommendations
  • Establish your areas of focus in line with your diet and lifestyle goals
  • Establish readiness to change and identify challenges and obstacles
  • Set your 5 SMART action steps for the next period
  • Decide on facts sheets, information sheets, meal ideas and recipes to support and guide you

Follow up Consultations x 12

  • Review of your health scores – weight, hunger, sleep, energy, mood
  • Reminder of overall goals and tweaks if necessary
  • Review of action steps to see how you got on with them
  • Identify challenges faced
  • Review of your food diary
  • Negotiate next set of action steps for diet and lifestyle
  • New facts sheets, information sheets, meal ideas and recipes to support and guide you in achieving this period of action steps
  • Answer questions and queries

Progress review calls x 10

These short phone calls between the face to face consultations with a view to:-

  • Check your progress
  • Answer any queries or questions you may have
  • Support and guide you in keeping on track

In addition on the gold programme you will get free weekly podcasts and reminders to your phone, 2 free books including a recipe book and a 2 hour supermarket visit.

I meet you in person or speak over the phone on 26 occasions over the 24 week period. I will also be available to answer queries by text and e-mail throughout the customised programme.  The beauty of this programme is it is very flexible and I can slot appointments around working hours.  It basically gives a client, particularly a weight loss client, a great kick start to a healthier diet and lifestyle. Over the 24 weeks you will receive a customised client support pack created just for you after each consultation.

The total price for the programme is €795.00.  This can be paid up front in total or in 2 instalments.  This programme is totally flexible to your needs and very personal so nothing is set in stone.  However it is important to establish a framework so you know what to expect.