Do you see yourself in one of the following statements?
Maybe you…
…Know your body has changed over the last few years.
Even the thought of spending an afternoon in a swimsuit with other people fills you with anxiety.
...Spend your summers covered up, dreading those sweltering hot dog days.
Wear a tank top or shorts in public? Forget it.
…Wish you had the confidence to sport a swimsuit and get in the water.
But you're worried about what people will think, even if they don't say anything.
…Know you'd feel so free being able to wear what feels most comfortable.
But you're afraid of showing your upper arms or legs in public.
...Don't know how to cope with how uncomfortable you feel outside of dieting.
You're not even sure it's possible to feel more comfortable in your body without weight loss.
...Cancel last-minute on events you really want to go to when you feel badly about your body.
The thoughts and feelings get to be too much sometimes and you just can't.
…Struggle with non-stop criticism and judgment about your body.
You don't know how to speak to yourself compassionately.
…Aren't sure you've ever felt comfortable wearing a swimsuit or shorts, even at your thinnest.
You have no idea what it would even feel like.
…Compare your body to others...
And never feel like you measure up.
introducing
the life preserver
A a live, online group program that provides you with the skills, strategies, and group support to comfortably wear t-shirts, shorts, and swimsuits.
No body bashing.
No shaming or blaming.
No unsustainable solutions.
“I felt so afraid to see my body change that no amount of more information about IE could change things. Sarah brought tools that helped me not just change the way I thought, but the way I felt in my body.“
You don't have to do it alone.
This is howThe Life preserver will build comfort this summer
With 6 bi-weekly, intimate live coaching calls and lots of space for discussion and processing, this program is designed to get to the root of your body image concerns.
weekly breakdown:
Week 1: how did we get here?
- The Roots: Map your body image story so that you can understand where your thoughts, beliefs, feelings, behaviours, and perceptions about your body come from.
- The Branches: Learn the function of these responses so that you can develop more compassion and care toward your body.
- The Trunk: Identify and apply your core values to your relationship with your body so that you can move away from the self-judgment and criticism.
- The Leaves: Get clear on your "ideal embodied self" and what you'd like to work toward during our time together.
- Decode "gross" and "uncomfortable" body image thoughts to feel more comfortable in your today-body (and at the root of these sensations.)
- Get the 411 on where negative thoughts (and myths) about fatness and weight gain come from so you can create the conditions for compassion and ease.
- Work through some your initial concerns about wearing fewer clothes.
- Learn how to apply a critical lens to beauty standards so that you can develop a more expansive view of beauty.
week 2: Thoughts, feelings, Beliefs
week 3: fears that hold you back
- Have you ever said, "That's okay for her, but not for me"? Lovingly work with your "protective parts" so you can embrace body positivity for yourself.
- Understand why the current body positivity movement may not go far enough in helping you to have a peaceful relationship with your body (and may aggravate it further!)
- Get to the heart of what your "protective parts" are defending when it comes to wearing fewer clothes.
- End the compare-and-despair game and bring compassion to negative self-talk.
week 4: attending to activation
- Map your nervous system and know how to identify your nervous system states so that you can choose tools that will actually be effective when struggling with tough body days.
- Discover how your nervous system state impacts your relationship with your body image (it's not all about weight and size!)
- Increase your capacity for tolerating discomfort so that you can feel more relaxed in your body.
- Develop a 'toolbox' of things you can do alone and with other people to help you to come into regulation and foster a peaceful relationship with your body.
week 5: long weekend prep
- Struggle with photos? Learn how to view photos of yourself through a neutral lens so that you can stop feeling so activated by how you look.
- Discover mindfulness strategies and distress tolerance skills for wearing fewer clothes in public.
- Optional exposure: wear your bathing suit (or t-shirt, shorts) to session and let's work through what comes up for you in the present moment.
- Long weekend prep (e.g. Canada Day, Independence Day, etc.)
week 6: Boundaries
- Understand the connection between healthy boundaries and positive body image.
- Learn how to set and enforce boundaries in a way that feels "just right" to your system.
- Know what a boundary sounds like and feels like using a live somatic exercise.
- Where do we go from here? Next steps.
"Sarah is a warm and grounding presence for any woman looking to re-write the relationship she has with her body. She is a beautiful blend of practical tools and knowledge, and the gentlest compassion for the self. Even in my most activated moments, I felt safe with her, and she helped me learn to rebuild my relationship with my body so I could feel safe there, too."
Here’s what’s possible for you through the training:
- Get at the root of your physical discomfort
- Wear comfortable clothes vs. clothes to hide
- Discover effective strategies and tools to deal with tough body image moments
- Speak to yourself with kindness & compassion
- Get in the water this summer (if you want to!)
- Experience less stress and overwhelm when clothes shopping
how it works
Sign up for the program
Receive the call details on april 26, 2024
Join us for our kick-off call on april 28, 204
30-minute mini lessons.
30-60 discussion & processing.
After I finish teaching my mini lesson, I'll open the floor for discussion and processing. Prompts will be included to guide the conversation. This portion will last for 30-60 minutes, wherever we naturally fall off.
small, intimate calls.
I understand body image can be a difficult topic for many people to speak openly about. The group is limited to 6 participants to foster a safe space for honest and meaningful conversation.
Ongoing support.
Worried you'll need more than the time we have together? Once we complete this round, you'll have the opportunity join me for alumni support on a month-by-month basis (4 participants minimum required).
This program is for you if you see yourself in the following:
you think about your body non-stop.
From the time you wake up until the time you go to bed, you think about your body. You struggle to get dressed in the morning and worry about what others are thinking about your appearance.
you want tools to manage your distress.
You know diets aren't a long-term "fix" for the discomfort you feel, but you don't know what else to do. You're open and interested in learning new tools to manage your discomfort outside of weight loss.
you dread the idea of summer clothes.
You typically stick to long pants and clothes that hide your body rather than wearing clothes you actually want to wear. You'd love to be able to wear a swimsuit at the beach or jump in the pool...if your fears didn't hold you back.
you're game to get at the root of your discomfort.
You love diving deep into concepts and learning more about yourself and your behaviour(s). You want to learn more about what's gotten you here...and how to get out.
As someone who spent 15+ years struggling with disordered eating, over-exercise, and negative body image, I know what it takes to stop the restrict-binge cycle — and what most programs leave out or get flat-out wrong about our relationship to food and our bodies.
I created The Life Preserver body image training to give you the education, tools, space, and support to have a different relationship with your body...within the context of swimsuit season.
A few of my credentials:
- Registered Holistic Nutritionist® (2014)
- Certified Intuitive Eating Counsellor (2017)
- Somatic Experiencing® Student (Intermediate)
- Trained in nutrition counselling for eating disorders/disordered eating, digestive disorders, body image, and non-diet counselling
- Trained in various therapy models (e.g. Acceptance and Commitment Therapy, Motivational Interviewing) and in certain models through a nutrition/body image lens (e.g. Internal Family Systems/Parts Work)
- 100+ hours of therapy, 100+ hours of individual supervision
- 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)
questions?
I’ve got answers.
- Is this program for me?
This program is a great fit if want to feel more confident and comfortable wearing fewer clothes in your current body.
You do not have to be 100% ready for Intuitive Eating or a non-diet approach to get a lot from this program, but please know this is not a weight loss program. Mention of numbers (e.g. weight), weight loss/diet talk, pathologizing language, and weight-based discrimination are not permitted. You will get the most from this program if you are open to body neutrality.
- Who is not a good fit for The Life Preserver:
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), aren't open to feeling better in your current body, are experiencing significant or acute body image stress, or feel totally comfortable in your body! Please email sarah@sarahberneche.com if you have questions about this.
- Tell me about the coaching calls.
The coaching calls take place on the following Sundays from 11:00 AM - 12:30 PM ET:
April 28, May 19, June 2, June 30, July 14.
Calls will begin with a 30-minute mini lesson from me followed by 30-60 minutes for discussion (wherever we naturally drop off). Audio recordings and slides will be available on an external platform if you have to miss a call. Coaching calls are hosted on the Zoom platform.
- What's the time commitment?
Apart from the 1-1.5 hours of active time, I recommend devoting some time between sessions to reflect on our conversations, experiment with some of the exercises and strategies, and consider your relationship with your body. This can be as structured (e.g. journalling) or as unstructured as you like.
- Do you offer a payment plan?
I offer three payment options: a one-time payment of $350, three payments of $120, or six payments of $60 to suit a variety of needs. If you need a different payment structure, please e-mail sarah@sarahberneche.com.
- What if I still want to lose weight?
Given the culture we live in, it's entirely understandable to want to lose weight. That said, this program is not a weight loss program. I ask that you come with an open mind and a willingness to learn additional ways of managing your discomfort. This training can be a good entry point into non-diet living.
- What is your refund policy?
Due to the nature of this program and limited space, all sales are final and there are no refunds. 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 training in any way, please let me know how I can support you and I will do my best to accommodate your request.
Here's what you get when you sign up:
6 x 60-90 minute live coaching calls facilitated by sarah
1 x 30-minute body image lesson during each call (6 in total!)
practical tools and strategies to feel more comfortable in your body this summer & beyond
intimate group support
1 payment of $350 CAD
payment plan
(3 x $120 or 6 x $60)
The program is subject to provincial sales tax.
