Do you see yourself in one of the following statements?
Maybe you…
…Feel you just need more willpower and self-discipline.
You've been told your entire life that you "live to eat" and "love food too much."
...Are "good" all day or week...
only to find yourself raiding the freezer and pantry when the switch flips.
…Feel trapped by your body and uncomfortable in your skin.
You know diets and weight loss attempts aren't sustainable, but you don't know what else to do.
…Second-guess your food choices all the time.
Is X healthy? Is Y okay to have? I've heard Z is good for the gut, but also that it causes breakouts, so what's the truth? You wish you could order a coffee without a dozen questions running through your mind.
...You don't trust your hunger and you don't know when you're full.
Even when you do feel full, you find you keep eating beyond fullness.
...You can’t understand why you keep eating foods that you don't even want or cause you pain.
Your relationship with food? Let's just say it feels like Christine Quinn to Chrishell Strauss.
…You've tried Intuitive Eating, but never felt like you were doing it "right."
You behave like an Intuitive Eater on the outside and make "anti-diet food choices," but nothing about it feels intuitive.
…"Mindful eating" makes you anxious and panicked.
Maybe you feel uncomfortable eating without checking out or distracting yourself with Netflix.
…Believed knowing more about "healthy eating" would “fix” the issue…
but you feel even more confused about food than when you started.
introducing
ENJOY IT ALL
A 12-week Intuitive Eating based group coaching program that teaches you how to recover from dieting so that you can have a peaceful relationship with food and your body.
No food policing.
No counting or measuring.
No restrictive protocols.
“Sarah put me on a path to recovery and I am forever thankful for our work together. The journey we went on was just the starting point of bigger inner work I needed to do. She has impacted my life in so many ways. I am excited for this new chapter of my life, where loving and respecting my body is one of my main priorities. “
You don't have to do it alone.
This is how Enjoy It All will take you from “I feel like a food addict” to food peace
With 6 content modules and live weekly coaching calls, this program is designed to teach you everything you need to know to end the all-or-nothing thinking with food and exercise (while giving you an h-e-double-hockey-sticks of a lot of support to take some serious committed action).
Course breakdown:
Module 1: unlearn diet culture
- Why trying to diet or control food doesn't "work" over the long-term — and how to stop the diet-binge cycle
- Identify and reject the diet mindset so that you can drop the guilt, blame, and shame with food
- Debunk weight and health myths (e.g. BMI), learn what the science really says about health and weight, and re-define what "health" means to you
- Clarify your core values and learn how to set actionable goals to get the most out of the program
- Reconnect with, honour, and trust your hunger cues using specific tools and strategies so that you can ditch the points systems and calorie counters for good
- What "eating enough" actually looks like and why it's an essential ingredient to good energy, digestion, sleep, mental sharpness, and overall sense of well-being
- Understand why you're afraid of being hungry (there's several reasons for this!)
- The multiple forms of hunger and how to use them to navigate alllll kinds of real-life eating situations
- Learn and avoid common Intuitive Eating traps so that you don't get stuck on the "Intuitive Eating diet"
Module 2: build body trust
Module 3: legalize food
- Ditch the food labels, fire the food police, and simplify nutrition so that you can feel calm around all foods
- What the evidence says about "food addiction" and how to neutralize anxiety around forbidden foods (yes, it is possible to keep ice cream or potato chips in the house even if you've never been able to do it.)
- Decode emotional eating experiences and learn how to satisfy your needs using food and other coping mechanisms
- Use the body as a resource with some nervous system support so that you can lessen painful eating experiences and feel more present to food
module 4: body image
- How restriction (aka dieting) worsens body image and why diet recovery can help
- Challenge biases and unsupportive beliefs about weight and body size so you can release the thin fantasy you hold in your mind
- Decode "gross" and "uncomfortable" body image thoughts to feel more comfortable in your today-body
- Get rid of unhelpful tools that are hindering you from feeling better in your body
- End the compare-and-despair game and bring compassion to negative self-talk
Module 5: Pleasurize eating
- Identify, trust, and honour your fullness so you can stop eating when you're comfortable
- Learn what's going on when you're "full" but still wanting
- Mindfulness strategies for a supportive eating experience
- Distinguish fullness from satisfaction, unpack barriers to satisfaction, and learn why prioritizing pleasure is actually good for your health
- The 411 on nutrition so you can eat with confidence and support stable blood sugar without backsliding into restrictive tendencies
Module 6: embrace movement
- Reclaim the joy of movement by working through exercise hesitancy
- Clarify your non-diet motivation to move to make exercise fun and valuable
- How regular movement can improve your health regardless of your weight
- An Intuitive Eating-based tool to support flexibility with movement (forget the stress, pressure, and all-or-nothing with exercise)
Sarah has been the most helpful and positive part of my IE journey to date.
“I met Sarah in 2020 as I was just beginning to discover intuitive eating. There is no "quick fix" to decades of diet culture pressures and negative body image thoughts, but
I had worked with her one-on-one, and came back for more as a group member. In both scenarios Sarah is insightful, thoughtful, and compassionate. She is the ideal guide for anyone committed to putting in the work to become an intuitive eater. I will definitely be reaching out to her again!”
Here’s what’s possible for you through the program:
- Feel more confident in your skin
- Stop binge eating for good
- Cope with your emotions using food and other strategies
- Speak to yourself with compassion
- Develop a consistent and joyful movement practice (if desired/applicable)
- Take care of your health without dieting
how it works
Sign up for the program
Receive the login details
and a copy of the Intuitive Eating workbook
Join us for our kick-off call
on April 7, 2022
And here's a little something extra...
Bonus Pre-Work Module
- Intro to Intuitive Eating. You don't have to read the book before joining us!
- Get the most from this program with my recommended strategies
- Self-care is more than just manicures and bubble baths! Build a self-care toolkit in advance of starting this work to help you during difficult moments
Body Image in Mid-Life and Beyond:
Bonus Video Interview with Michelle Vina-Baltsas
- Get Michelle’s unique perspective as a middle-aged Certified IE Counselor, health coach, and woman of colour on how to break through ageist beauty standards and social norms in a youth-obsessed culture
- Learn Michelle’s strategies for embracing a pro-age stance so you can make peace with the natural changes of your body in this exclusive interview
Concern Trolling from Family and Friends:
Bonus Video Training with Vinny Welsby, "The Fierce Fatty"
A training from the fabulous fat activist and body image coach, Vinny Welsby, on how to set boundaries with friends and family members who think you need to diet for “health reasons.”
Bonus Post-Work Module
- Set boundaries to support your diet recovery (there's a few different ways of doing this!)
- Navigate visits to the doctor's office
- Determine where to go from here to sustain your Intuitive Eating practice
Small, intimate group coaching.
I understand food and body image can be difficult topics for many people to speak openly about. The group is limited to 10 participants to foster a safe space for honest and meaningful conversation.
Recorded, live calls.
Live calls take place every Thursday at 12pm EST / 9am PST over Zoom. While I'd love for you to join us, all calls are recorded (audio only) and uploaded to the course platform so you can watch them (or re-listen to them) on your schedule. Lunches and snacks welcome!
Ongoing support.
Not only will you receive lifetime access to the course content and modules, but you'll also get access to 12 group coaching calls.
Worried you'll need more than 12 weeks? You're welcome to renew your membership when we launch the program again (alumni of the program also receive a significant discount upon renewal).
This program is for you if you see yourself in the following:
Stuck in the diet cycle.
South Beach, Atkins, Keto, Paleo, Bright Line Eating - name it, you've been on it. You want to stop dieting, but have no idea how to eat without a system to follow. You hate the way you look in clothes and feel so much guilt and shame whenever you eat "bad" foods or "fall off the wagon."
"Good" all day...and out-of-control all night.
You're "good" all day only to find yourself raiding the cupboards after dinner. You don't understand why you can't just stick to the plan. Your main solution up until this point has been to keep forbidden foods out of your house so that you don't eat them. But that only works for so long...until you find yourself elbow-deep in a pint of cookie dough ice cream.
Food is my best friend and my enemy.
You take all of your feelings out on food. Whether you're happy, sad, angry, or afraid, food is there you. You've heard emotional eating is a totally legit coping mechanism, but you'd also love to learn other self-soothing strategies so that you can have more choice and peace with food.
can't stop obsessing over food
Thoughts of food (is this healthy? What will it do to my body? Is this too much? Can I have it?) take up all of your mental real estate. You struggle with negative body image and strongly dislike the way that you look. You believe life would be so much better if you could just get your eating under control.
As someone who spent 15+ years struggling with disordered eating, over-exercise, and negative body image, I know what it takes to really pull the plug on dieting — and what most eating psychology programs leave out or get flat-out wrong about our relationship to food and our bodies.
I created the Enjoy It All program so that I could teach more people my evidence-based method for finding food peace...while uniting a special group of people who could support each other along the way.
A few of my credentials:
- Registered Holistic Nutritionist
- Certified Intuitive Eating Counsellor
- Weight-neutral
- Somatic-oriented (soma means "body")
- Completed advanced training in eating disorders/disordered eating, body image, and the non-diet approach
- Completed training in various therapy models, including Acceptance and Commitment Therapy, Motivational Interviewing, Internal Family Systems, and more
- Presented for audiences at Starbucks, eOne, League, Mars, RioCan, BMO Women's College Hospital, and more
- Featured in Canadian Living and Best Health Magazines
- Nominated for the Trailblazer Award at the CSNN Holistic Nutrition Awards
- Author of Enjoy It All: Improve Your Health and Happiness with Intuitive Eating (Fremont Press, 2020)
- Member of the The National Association to Advance Fat Acceptance (NAAFA)
questions?
I’ve got answers.
- Is this program for me?
This program is a great fit for those who have hit diet bottom and want a different way to address food and weight concerns, as well as those struggling with binge eating, emotional eating, "food addiction," or have a history of an eating disorder. While most people I work with do hope for weight loss, you will not get the most out of this program unless you are open to body acceptance. We spend the program working through these complicated feelings together.
If you're interested in learning more about Intuitive Eating, or you've done some IE-related work in the past and are ready to continue, you can sit with us, too. If you're unsure whether this program is right for you, click here to schedule a complimentary call.
- Who is not a good fit for Enjoy It All
This program isn't a good fit if you: have an active eating disorder (e.g. strong restriction, purging, over-exercise, laxative use, binge eating more than once per week), clinically underweight, value weight loss more than sanity and food peace, or require individualized support (e.g. meal planning, medical nutrition therapy.)
Enjoy It All is not a weight-loss program.
- Tell me about the coaching calls.
The coaching calls take place every Thursday from 12pm-1pm EST / 9am-10am PST. Can't make it? All calls are recorded and uploaded to the course platform within 24 hours so that you can watch them on your schedule. You are also welcome to submit your questions ahead of time.
- What's the time commitment?
I recommend setting aside a minimum of 2-3 hours per week to devote to the videos, questions, and coaching calls. An abundant number of outside resources are included for you to peruse at your leisure. That said, you have lifetime access to the content if you need more time to learn and absorb the material. Also know that non-diet work is part of your life, not separate from it.
- Do you offer a payment plan?
As a small business owner, I appreciate it if you can pay in full. However, if you are unable to pay in full at this time, I offer a 3-month payment plan at no additional cost to you. If you need a different payment plan, please email me at sarah@sarahberneche.com and we can work something out.
- Will this program help me to lose weight?
Intuitive Eating is a self-care framework designed to support the healing of food and weight concerns, not to support weight loss. I cannot guarantee weight loss, and neither can anyone else. That said, the program is set up to address this question in depth.
Secondly, I'm a weight-neutral practitioner and celebrate all forms of diversity, which includes variability in body size and shape.
- What is your refund policy?
Due to the nature of this program, all sales are final without exception. That said, I want you to be satisfied with your purchase and to get the most from our time together. If you are unsatisfied with the program, please let me know how I can support you and I will do my best to accommodate your request.
