DOES THIS SOUND LIKE YOU?
You’ve been dieting on and off since you were a teenager.
You’ve lost and regained the same weight over and over again.
You find yourself uncontrollably binging on foods in the evenings and put this down to emotional eating.
You frequently skip meals or deliberately eat less to compensate for overeating the day before.
You feel guilt, shame and regret when you overeat foods you deem to be “treats” or “off plan”.
You feel like all you do is think about food, eat food, track calories/macros/points/syns and then worry about food.
You delay things in your life for when you reach a certain goal weight – relationships, career changes, even happiness!
You’ve said the words “I’ll be happy once I reach [X]lbs”
You might exercise because you feel like you ‘should’, but you don't enjoy it and you choose workouts based on how many calories they burn.
You’re fed up with all of this and want a permanent change in your health.
You’re beginning to realise that diets do not work.
You want freedom from the anxiety around food and weigh-ins.
You’re beginning to realise that there must be something more to life than worrying about weight, food and calories. [You’re right – there is! So much more in fact and you’re missing it!]
All of this is taking a huge toll on you psychologically, as well as physically.
Research shows that yo-yo dieting and weight cycling damages your metabolism, causes weight re-gain and increases your risk of heart disease, high blood pressure, chronic inflammation and loss of muscle. I bet these were all things you were trying to prevent in the first place, by dieting to lose weight, right?
Psychologically speaking, by dieting you’re much more likely to struggle with disordered eating, such as restriction, binge eating and even purging (which includes over-exercising with the intention of burning off excess calories). Sound familiar?
Let’s also talk about the financial cost of dieting. You probably pay gym membership to encourage you to exercise. You may even pay slimming club fees to keep you accountable to your diet. You buy health magazines, vitamins, healthy snacks and new workout clothes.
There's still a part of you that clings to the idea of finding 'the right diet' the one that will work this time.
But deep down you know that the next diet will fail too. You’re just not sure how to escape the dieting cycle or the binge/restrict cycle you find yourself stuck in.
Introducing The Health Mindset Programme™, brought to you by Beyond The Bathroom Scale ®, an online self-help programme for busy women who want to heal their relationship with food, exercise and their bodies. (That's you, right?)
Here’s What’s Included
When you join, you'll have instant access to the Induction Module, Prep-Work content, the Diet Culture Module, Body Acceptance Module, Body Awareness Module, Emotional Eating Module, Intuitive Eating Module, and the Health Beyond The Scale course (inc. three modules: Gentle Nutrition, Joyful Movement and Health Assessment) - all within The Health Mindset Programme™.
Each module is broken down into short, bite sized lectures, packed with actionable advice - because I know you have a busy life!
DOWNLOADABLE Worksheets & Guides
For each module there are downloadable PDF worksheets and practical exercises to help you overcome a lifetime of dieting, poor body image and disordered eating.
MONTHLY Review Emails
This won't be a case of 'join and forget', there will be monthly email prompts to help you assess how much progress you've made with conquering the dieting mindset and identifying any new issues. You can also ask me questions at any time in the Facebook support group.
Meet Your Coach
Karen Oliver, BA, MA is the Founder of Beyond The Bathroom Scale ® and the Programme Director of The Health Mindset Programme™. She also regularly writes for Huff Post.
A former Social Worker, Karen comes from an academic background of Psychology and Sociology. She holds a Bachelors degree in Sociology, specialising in health and society and a Masters degree in Social Work. She has trained in Counselling skills and Psychotherapy-based approaches such as CBT, DBT and Motivational Interviewing, and is currently studying towards a Diploma in Professional Nutrition.
When she's not working or studying, she can be found either running after a very active toddler, watching Netflix with her husband, painting with a glass of wine in hand, or in the gym, where her passions are weight lifting, swimming and yoga.
She is also a carer for her father, who has been diagnosed with Vascular Dementia and her mother, who struggles with her mental health and suffers with Anorexia Nervosa.
Karen has successfully reversed hypertension and pre-diabetes and overcame her childhood and teenage eating disorders. She credits a huge change in mindset for being able to do this, which was her inspiration for The Health Mindset Programme™.
Your 8 Step journey
1. Initial Assessment
The Health Mindset Programme™ consists of 6 months of email-based coaching. At the beginning of your recovery journey, we will work through an initial assessment to highlight the key areas of focus for our work together. We'll come back to this assessment at the end of the programme to reflect on the progress you've made.
Within the first week of the Health Mindset Programme™, we will work through a couple of thought-provoking exercises based on the technique of Motivational Interviewing (MI). This was a technique I used frequently in Social Work, and it's great for getting to the bottom of why you want to recover and helping you feel fired up about the journey ahead of you.
3. REcognising & Rebelling agAINST Diet Culture
Just in case there's still a part of you that thinks there's a 'perfect' diet plan or regime around the corner for you to follow, we'll quash them thoughts right at the beginning of the Programme. Dieting, including calorie restriction, does not work in the long term and we’ll discuss exactly why that is. We'll look at what the tools of dieting look like, analyse your personal dieting history and examine the dieting mentality.
4. Reaching a Place of Body Acceptance & Embracing Body Positivity
In this module we'll discuss why self-compassion and body acceptance is essential for health and the damaging effects of body shaming. This part of your recovery journey is so important, as without self-compassion and acceptance, you'll never be able to break away the diet mentality and will never truly put your health (both physical and mental) above weight loss.
5. PRACTISING Body Awareness & Mindfulness
This module is where we'll learn to listen to what your body is trying to tell you it needs most. Often dieters feel out of touch with their bodies and lose the ability to identify true hunger and feelings of fullness. It's also common to confuse emotional cues for physical which results emotional eating.
6. Tackling Emotional Eating
In this module we'll uncover the causes behind emotional eating and the strategies for tackling it. Often, it's viewed as an eating problem, when in fact it's a sign that self-care and mental well-being needs to be prioritized. We'll work together to develop alternative coping mechanisms for strong emotions, drawing on Cognitive Behavioural Therapy.
7. PRACTISING Intuitive Eating
In the Intuitive Eating module we'll cover what is meant by Intuitive Eating and how it can help you gain freedom from dieting and improve your relationship with food and your body. We'll cover the main principals of intuitive eating and learn how to avoid turning it into 'just another diet'.
8. Focusing on Health Beyond The Bathroom Scale
This is where we'll look to the Health at Every Size Movement and the body of research that supports focusing on health beyond weight loss. This includes taking a gentle approach to nutrition and finding the joy in movement. We also look at alternative ways to keep tabs on our overall health.
By the end of The Health Mindset Programme™...
You’ll learn what diet culture is, how to recognise it, tune out from it and how to finally break out of the dieting cycle.
You’ll tune out the harsh voice in your own head that tells you that you're lazy, not good enough or not disciplined enough, and you’ll replace that voice with a compassionate, friendly voice. The real you.
You’ll learn how to listen to your body’s cues for what it really wants, and you’ll know exactly how to give it what it wants. This is the antidote to dieting!
You’ll learn to love food again and feel at ease with not tracking every little detail about what you eat.
You’ll remember what it’s like to move your body for the sake of enjoyment instead of obligation – like when you were a child and ran around jumping in puddles and dancing in your bedroom.
We’ll tackle common issues such as poor body image, emotional eating and self- compassion.
You’ll learn about a whole new world away from dieting, including the social movements that are fiercely fighting back against diet culture, and promote body confidence and healthy habits without a focus on weight loss.
A look inside The Health Mindset Programme
Is this programme a weight loss/diet & fitness plan?
No, come on, you know me better than that! This programme is focusing entirely on improving your mindset and healing your relationship with food, exercise and your body. There are no meal plans or workout provided. We do not focus on weight management at all as this is counter-productive for improving our relationship with food.
Is there anyone this Programme is not suitable for?
Yes. This programme is not suitable for anyone with an active eating disorder, as I am unable to provide the intensive individual support and medical expertise required. Please refer to the disclaimer at the bottom of this page for more information.
What if I am unhappy with the programme?
I would never want you to be unhappy! If you are unsatisfied with your purchase, please contact me in the first 30 days of joining and I will give you a full refund.
How long will I have access to the Programme materials for?
The programme is entirely self-paced. When you join you will be given a list of the modules and a suggested time frame for following the Programme (6 months is recommended), as well as monthly review emails, where we'll focus one particular module for that month. You'll have instant access to all of the content as soon as you join and you will be able to pick and choose which ones you take and which in which order you work through them. You'll have unlimited access to the materials for as long as you need.
By enrolling on this Programme you acknowledge and agree to the following.
This programme is not appropriate for people with active eating disorders; if you are suffering from an eating disorder, or have suffered from one in the past please seek professional advice from your GP instead.
Although this course is intended to help heal your relationship with food and eating, for some it may be triggering for anyone who has a underlying eating disorder.
If at any point in the programme you suspect you have the symptoms of an eating disorder, you must seek the appropriate care immediately. Eating disorders must be treated by suitably qualified individuals such as general practitioners, registered psychotherapists, or a registered dietitian who specialises in eating disorders.
For Educational and Informational Purposes Only
The information provided in or through this Website is for educational and informational purposes only and solely as a self-help tool for your own use.
Not a substitute for professional advice
I am not a registered counselor, dietitian, personal trainer or any other kind of health professional and do not hold myself out to be. The information contained in this Website is not intended to be a substitute for health or wellbeing advice that can be provided by your own GP or health an wellbeing practitioner. The advice found on this Website should be treated as a suggestion, based on my own personal experience of what works for me, rather than from medical training. This programme is not a substitute for seeking professional help with eating disorders or other mental health issues.
Although care has been taken in preparing the information provided to you, I cannot be held responsible for any errors or omissions, and I accept no liability whatsoever for any loss or damage you may incur. Always seek health care advice from a registered professional, relating to your specific circumstances as needed for any and all questions and concerns you now have, or may have in the future. You agree that the information on our Website is not professional health care advice.