HSM COMMUNITY OPENS AGAIN IN JUNE 2019!
Join the waiting list to be first to know when we open!
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Membership in the
Half Size Me™ Community includes*
- 30-DAYS OF AWESOME ACTION CHALLENGE. Every day you can participate to help you take the actions you need to achieve your weight loss, health, and fitness goals.
- MONTHLY ONLINE COMMUNITY MAGAZINE. Features an interview with a current member, recipes, mindset tips, articles, and more! Plus you’ll have access to all past issues as well!
- MEAL PLANNING MADE SIMPLE. You’ll get exclusive, FREE access to our BRAND-NEW audio series “Meal Planning Made Simple” including worksheets! $59.99 value. Yours free* as long as you’re a member!
- IN-DEPTH WEBINARS EVERY WEEK. Heather hosts weekly webinar meetings. Two webinars a month are pre-recorded with two community members. Two webinars are live where you can ask questions or just listen in. Online and easy. You can even attend in your pajamas if you want to!
- PREMIUM COURSES. Get FREE access* to in-depth, premium courses. That’s a value of more than $300, all for free while you are a member!
- LIVELY SUPPORT IN OUR FORUMS. Get EXCLUSIVE access to our closed, members-only Forum where you can interact with other members, journal about your journey, access courses, webinars videos and hundreds of other resources!
- EXTENSIVE LIBRARY and AUDIO ARCHIVE. You can listen to over 300 audio webinars whenever you want to. It’s weight loss support on demand when you need it!
- FREE MEMBERS-ONLY RESOURCES. Get members-only recipes, guides, podcasts, inspirational and motivational videos, audio, and more!
- LOW PRICE. No sign-up fees. Low monthly price. No contracts. Cancel at any time!
- MONEY BACK GUARANTEE. If you are a first-time community member and you cancel within the first 30 days, just email us and let us know you would like a refund. You will get your money back no questions asked!
A: The Half Size Me Community is a safe, supportive space for anyone struggling to lose weight or keep it off. No matter where you are in your weight loss journey, the Community is here to help you.
We help each other by sharing our struggles and our successes. And because our members are a diverse group representing many different kinds of approaches to losing weight and staying healthy, we learn from one another.
It’s a warm, supportive community, where everyone understands what you’re dealing with because they are fighting the same battles.
So, whether you’re just starting your weight loss journey, or you’ve been maintaining your goal weight for years and want support and accountability to make sure you keep it off, there’s something in The Half Size Me Community to help you!
If emotional eating is one of your top struggle points, you are not alone!
Does this sound like you?
You want to adhere to a certain food regimen, but every time you feel an emotion, any emotion, you eat unplanned food.
Happiness? You eat.
Excitement? You eat.
Anger? You eat.
Depression? You eat.
Boredom? You eat.
People ask me all the time: why do I eat when I’m happy AND when I’m sad?
The truth is ANY extreme emotional response is going to trigger you to eat if you don’t learn how to cope with your emotions in a different way. It doesn’t matter if they’re good or bad emotions.
You emotionally eat for two major reasons:
1) Lack of boundaries—If you do not have proper boundaries around your responsibilities and other people’s responsibilities, you will always struggle with emotional eating
2) Unmet expectations—If you have expectations that are not being met and that cause you to soothe your emotions with food, you need to learn to either change the expectation or change the actions you are taking
So how can you manage our emotional eating? You need to:
- include yourself on your list of important things to care for
- begin to separate your emotions from logic and facts
- become curious about your personal emotional needs
- fulfill your emotional needs (and not make them someone else’s responsibility)
- have reward systems outside of food
By taking responsibility for your emotional happiness, you can begin to make better choices and take better care of yourself.
This is why I created this Teaching Toolkit.
Following the lessons in End Emotional Eating, you’ll be guided through the process of:
- becoming more aware of your unique emotional needs
- prioritizing things into your week and life that bring you joy
- stopping yourself from turning to food as a reward or for comfort
This Toolkit also includes webinars and videos that will help you understand your emotional needs and to set yourself up for emotional success.
So why put it off any longer?
Once you change your thoughts around emotional eating, you can start to change your behaviors.
Premium CoachingCast Activation + 1 Year Access. See description for details and verified podcast apps.
Do you start out every day with really good intentions?
Do you plan on hitting a calorie deficit and working on your weight-loss goals?
But, before you know it, you’re randomly eating a donut in the break room or grabbing handfuls of candy off of your coworker’s desk.
Or maybe you make it through the entire work day, but when you come home you end up snacking rather than eating a proper dinner. These situations are not unique—I have been there, and so have many of my clients.
I have come to learn we struggle with grazing, impulsive and secretive eating, and nighttime snacking for two major reasons:
- we lack solid foundations when it comes to eating
- we do not have a good relationship or proper boundaries with food
When I changed my inner dialogue and actually allowed myself to have treats every day, I was able to build healthy boundaries around treats and eating. Then, I started seeing results.
Since so many of us struggle with these food issues, I have created this coaching cast to help you break free and live a healthier life.
In Escape the Food Prison, you will receive audio coaching from me for 27 days, and during that time I will talk you through the two phases of my approach.
Phase 1: Build a solid foundation for better eating practices and nutritional requirements, plus more consistent meal timing
Phase 2: Learn how to incorporate treats and maintain healthy boundaries
If being rigid with food—telling yourself you shouldn’t/can’t/won’t eat certain things—had really worked, would you be where you are right now?
More than likely, your unhealthy relationship with food is based on years of restrictive diet attempts. I created Escape the Food Prison based on my and my clients’ experiences. There’s no point in attaining a goal weight if you hate what you’re eating and you constantly feel deprived.
So, let’s fix this together.
This 27-day audio coaching program will help you systematically change your relationship with food. I will be with you (and in your ear!) every day, teaching you the lessons I have learned, checking in on you, and guiding you towards permanent, sustainable changes.
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COACHING CAST FAQ:
Is this coaching cast for me?
This coaching cast is for you if you
- struggle with eating well all day and find yourself self-sabotaging at night or on the weekends.
- find you can’t finish out the day in a calorie deficit.
- don’t know how to find a balance between healthy foods and fun foods
- want to learn moderation but have no idea how to do it.
- feel hungry at certain times of the day and can’t control the impulse to eat.
- are eating food out of the pantry and fridge without sitting down.
- graze when you cook.
- sneak food when others are not around or not looking.
- are not eating well during the day and find the night time eating is out of control.
It’s also for you if you
- raid the pantry every night.
- sneak food off your family member’s plate.
- sneak food while cooking dinner.
- feel you have no self-control.
- have food rules and can’t stick to them.
- don’t know how to eat treats in a reasonable way.
- think you are a sugar addict.
Note:
1. The following Podcast Apps have been verified to work | iOS: Apple® Podcasts, Castro, Downcast, iCatcher!, Instacast, Overcast, Pocket Casts, Podcruncher, RSSRadio | Android: AntennaPod, DoggCatcher, BeyondPod, Pocket Casts, Podcast Addict, Podcast Republic, Simple Podcatcher, Soundwaves | macOS®: Clementine, gPodder, iTunes®, Pocket Casts (web), VLC | Windows: Clementine, gPodder, Grover, iTunes®, Pocket Casts (web), VLC | Linux: Clementine, gPodder, Pocket Casts (web), VLC.
Premium CoachingCast Activation + 1 Year Access. See description for details and verified podcast apps.
Refuse to Quit is an audio coaching program designed to help you make permanent life changes.
Every day for 25 days, I will take you through the same steps, systems, and behaviors I implemented to help manage my emotional, mental, and physical well-being as I lost 170 pounds, kept the weight off, and built Half Size Me.
Refuse to Quit will put the power back in your hands. It will give you the consistency that you need to be successful.
In the Refuse to Quit coaching sessions, I will talk about:
- Why we quit
- How to avoid quitting again
- How to plan for the unexpected
How many times have you decided to make a positive change in your life and then quit?
Do you start strong but never get to your goals?
Do you believe that you keep failing yourself?
Feelings like these are heart-wrenching. But you are not alone, and it is not your fault.
Life happens.
We all start out strong. In our minds, we know what we want, but then life interrupts. What we lack is a plan for how to move forward when life gets in the way. We need to be able to adjust through difficult times and preserve the progress we’ve made. So let’s assume that change is coming and plan for it.
So many things can interrupt our normal life flow:
- Having kids
- Sickness
- Death
- Moving
- New job
- Loss of job
- Going back to school
- Kids going to college
- Holidays
- Trips
- Houseguests
- Weather emergencies
With Refuse to Quit, I want you to finally feel in control of you—no matter what life hands you. Let me coach you and get you there.
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COACHING CAST FAQ:
Is this coaching cast for me?
This coaching cast is for you if you
- keep stopping and starting.
- struggle with feeling like you have to do this perfectly.
- need help making health and weight management work in your busy, stressful life.
- feel you can’t keep up with the demands of life and weight loss.
It’s also for you if you
- need help with being consistent.
- are great at starting but can’t finish.
- find that life gets in the way of your plans.
- feel like you have no control of your situation.
Note:
1. The following Podcast Apps have been verified to work | iOS: Apple® Podcasts, Castro, Downcast, iCatcher!, Instacast, Overcast, Pocket Casts, Podcruncher, RSSRadio | Android: AntennaPod, DoggCatcher, BeyondPod, Pocket Casts, Podcast Addict, Podcast Republic, Simple Podcatcher, Soundwaves | macOS®: Clementine, gPodder, iTunes®, Pocket Casts (web), VLC | Windows: Clementine, gPodder, Grover, iTunes®, Pocket Casts (web), VLC | Linux: Clementine, gPodder, Pocket Casts (web), VLC.
Have you ever done the following:
– run your numbers on a calorie/TDEE calculator?
– had a body fat analysis done where it tells you how much you are burning at rest and while active?
– paid hundreds of dollars to a macro coach to give your “correct” numbers for calories, fat, carbohydrates, and protein?
But yet, at the end of the day, you’re still not sure how much you should be eating. Which means either the numbers didn’t work or you were unsure as to how to test them for accuracy.
Knowing how much to eat is difficult, which is why I have put together this self-guided toolkit. It will take you through the process of creating a good estimate of your calorie needs and checking the numbers for accuracy. I will be teaching you how to decipher all this information in a five-part lesson series with tons of great content, plus helpful resources.
This teaching tool kit will help you finally take control of figuring out your body’s calorie needs.
Learn how to:
– establish your maintenance calories
– take a deficit
– move from a prescribed diet (including approaches like prepackaged meals, carb counting, and point counting) to calories
– manage your maintenance calories when you hit your goal weight
– adjust your calorie needs as you age and your body changes
– change your calories based on your activity level
– test your calories numbers to ensure you are still working toward your goals an
I want you to feel in control of your future. I want you to be able to switch the numbers as needed and start to feel confident in knowing whether it is working.
My method will take you several weeks to accomplish. And it is not a way to get just one set of numbers for you today; instead, it teaches you how to know what your numbers are today and adjust them over time.
By accurately tracking your food intake and body weight fluctuations and learning how to assess that data, you will begin to make sense of your unique calorie requirements and reach your goals.
To paraphrase that famous saying, I am not giving you a fish to eat only for today, but rather teaching you how to fish so you can eat for a lifetime.
What do I get with the Toolkit?
A 20-page interactive PDF/Ebook filled with worksheets to support your learning and lessons that deep dive into topics like
- what is my fool-proof way to find your maintenance calories
- how to properly set up a calorie deficit to lose weight
- how to use calorie cycling to your benefit
- how to set up your calories based on your life and goals
- how to transition into calorie counting after leaving any weight loss program
- what are macros and how you can use them in your plan
- what to do if you are undereating and needing to increase your calories
- how to track your weight to know if you are gaining, losing, or maintaining
- and more!
- Best foods for fat loss and what food to eat to reach your goals
- Fear around maintaining and how to have the Maintenance Mindset while losing weight
- Zigzag your calories to make a deficit work for your lifestyle
- How to use your food scale for accuracy
- A foolproof way to find your TDEE and what you need to know about macros
- How to bring your calories up (if you are not eating at maintenance)
- I think I am in a deficit, but I am not losing weight. What should I do?
- How much protein should I be eating?
- What about the Carbs?
- Here’s why long-term diets are why you are not losing weight
- Moving from Weight Watchers to calorie counting
- Setting your goal weight
- How to transition into maintenance, find a maintainable weight, and what you can learn from other maintainers
Why did I create this toolkit and who did I create it for?
After years of seeing people struggle to figure out how many calories they need to lose/maintain their weight or how to transition from a specific weight-loss program to counting calories, I wanted to put something together that would let you be the master of your body and your unique calorie needs.
This is a system I have developed to help zero in on the numbers that will actually work for you. My system will allow you to test for accuracy and let you begin to feel in control.
I have seen people get multiple numbers from online calculators, their activity trackers, or body fat analyses and then get extremely frustrated when they don’t see results. Truthfully, those numbers are an approximation at best, and they are certainly not accurate enough to base your diet around them. Instead, we need to act like scientists and test our numbers for the best results.
Every human body is different. Metabolism is forever changing. For many of my clients and people that I help, there are so many factors that influence their calorie needs. One of the major factors is your dieting history.
If you have been on multiple restrictive diets in their past, then the numbers you get from an activity tracker, online calculator, or macros coach is not going to account for any metabolism issues that may have developed due to long-term dieting.
Activity level and health conditions can also impact our calorie needs. Somebody who has fibromyalgia may be the same body weight and height as another person and have to eat substantially less due to limited activity and/or medication.
On the flipside, I have had some clients that are in their mid-to-late 60s and spend all day gardening. Their activity tracker says they burned 3000 calories, but, unfortunately, that number is probably not accurate.
It is really tempting to take the numbers our activity trackers give us at face value, but my experience has been that most of these gadgets are individualized enough to account for our unique history, health situation, and metabolism.
If you’ve always struggled with your weight, eating disorders, or had periods of under-eating her over-exercising, your metabolism will not be the same “normal” person these devices are based on. The numbers they provide are theoretical—until they are tested for accuracy.
And that’s what this teaching tool kit will provide you: the opportunity to become a student of your own body. To learn what does and does not work for you and to help you make peace with this process. The more knowledge you have, the less you will need to depend on others.
Once you have completed the Master Your Calories Teaching Toolkit, you’ll also be better equipped to handle lifestyle change. As you notice changes over time, like decreased movement, increased activity, hormonal changes, or a desire to change your goals you will have the knowledge as to how to go about it properly, by changing your calories and testing if it is working for you.
This teaching toolkit gives you all the lessons you need to begin to figure your individual calorie needs and how to test and adjust them over time.
I am excited to deliver this information to you because I use it all the time with my one-on-one coaching clients, and I highly recommend these strategies to my community members. And now it is available for you, too.
Premium CoachingCast Activation + 1 Year Access. See description for details and verified podcast apps.
Are you tired of going on and off diets? Do you want to get to your goal weight and stay there?
Don’t follow a diet program.
Anyone can start behaviors and habits to lose weight, and they will work for a short period of time. However, when life gets complicated or stressful, you will go back to what is easy and familiar….you will go back to the habits you had before starting your diet.
Over the next 31 days, I will be helping guide and coach you through creating the life you want (and one that is based on the life you have now).
After coaching and working with over 1,000 people since 2012, I have learned that we all have different:
- starting places
- sets of skills
- physical limitations
- life circumstances
So how can any diet program fit all of our unique life situations? They simply can’t.
Instead, I have a better approach for you:
Let’s take the life and habits you have now. The habits that support your current weight. And let’s strategically and systematically change them. Because you can lose weight and live with habits that reinforce and maintain your new healthy lifestyle.
This 31-day coaching cast will cover all the essential lessons you need to learn to stop dieting and start losing:
- why you can never go back to yo-yo dieting
- how to define your reason “why”
- how to create goals to move forward
- which habits will get you there and how to place them into your life
- what competing goals are and how to deal with them
- how to let go of waiting for motivation
- how to maintain your habits
- how to define success and celebrate your progress
- Plus, we will spend 2 weeks building in new habits and ensuring that are making progress. You will see weight loss in a totally new light.
I want to banish any fears you have of going back to your old weight and habits. I want to get you to your goals and help you stay there.
Our mission is for you to achieve permanent fat loss so that you can maintain your weight and enjoy your life.
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COACHING CAST FAQ:
Is this coaching cast for me?
This coaching cast is for you if you
- have been on every diet under the sun.
- have done several diets and never lose any meaningful weight or keep it off successfully.
- have never dieted before and know you don’t want to start the dieting cycle.
- want to focus on habit change and lose the weight with maintenance in mind.
- are heavier now than you were when you started “dieting” to lose weight.
- are tired of going on a diet only to find you self sabotage and gain the weight back.
It’s also for you if you
- feel beaten down by the weight loss process.
- feel like you’ll never reach your goals.
- have tried many times to lose weight using diets but are never successful.
- can do the things required to lose weight for a while but situations derail you.
- lose interest in weight and revert back to my old behavior.
- find when you start a diet you make a lot of changes at once.
Note:
1. The following Podcast Apps have been verified to work | iOS: Apple® Podcasts, Castro, Downcast, iCatcher!, Instacast, Overcast, Pocket Casts, Podcruncher, RSSRadio | Android: AntennaPod, DoggCatcher, BeyondPod, Pocket Casts, Podcast Addict, Podcast Republic, Simple Podcatcher, Soundwaves | macOS®: Clementine, gPodder, iTunes®, Pocket Casts (web), VLC | Windows: Clementine, gPodder, Grover, iTunes®, Pocket Casts (web), VLC | Linux: Clementine, gPodder, Pocket Casts (web), VLC.
Have you lost weight and then regained it?
Do you beat yourself up for it?
Do you resolve to do better the next day, then feel bad when things don’t go as planned?
You do not have to suffer alone—allow me to give you a totally different approach to gaining control of your weight.
The Weight Regain Teaching Toolkit includes:
– 5 lessons
– motivational webinars
– helpful videos
– a multitude of other resources
It will guide you through taking action to correct your situation and start losing weight again!
Waking up every day thinking today’s going to be different, then doing the same behaviors over and over again, is not helping you out of your situation. Albert Einstein taught us that we can’t fix a broken system with the same broken thoughts that created it.
So isn’t it time to add some new thoughts and actions into your life? By doing this it will help you change and improve your current situation.
You do not spur on positive change with a negative approach. You CANNOT solve your problem by:
– doing a more extreme diet
– restricting even more
– being militant about your eating
– exercising harder and longer
Let’s try bringing in a positive approach to finally get the outcome you want. Why don’t you try treating yourself:
– kinder
– compassionately
– with forgiveness
It was only when I was kind to myself that I was finally able to lose weight and keep it off for good.
Very few emails are more heart wrenching than the ones from people who lost extreme amounts of weight and then gained it back. I have been there, and I know that pain.
You feel like you are falling into a black hole and can’t stop. It is the loudest silence you will ever hear—no one comments or says anything about your weight coming back.
Please do not allow panic and fear to dictate your actions. Weight regain evokes a lot of primal feelings and we tend to respond with panic, but that response is not serving you.
I put together this teaching toolkit to get you out of this black hole so you can start making progress. Let me help you.
Meal Planning Made Simple Course
Get the Meal Planning Made Simple eBook FOR FREE when you purchase this course!
(Downloadable PDF of the eBook is included with the audio and resources you’ll receive after purchasing.)
Do you eat out more than you would like? Do you struggle to find meals everyone enjoys? Do you become overwhelmed by the idea of planning meals for a whole week?
Meal planning shouldn’t cause stress or take up all your time. It is a tool to help you. In Meal Planning Made Simple, you’ll learn how to set yourself up for a lifetime of success with food and planning.
The course features 8 sections and more than 20 audio lessons, plus templates, app recommendations, tutorials, and other resources to make meal planning simple. The course content is available for you to download, so you can work at your own pace.
IMPORTANT! This course is currently available to members of the Half Size Me Community in our forums. If you are a member, please contact support(at)halfsizeme.com to find out more.
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The Art of Weight Maintenance Ebook
Protein-Packed Cookbook
Do you want to know how to get more protein in your diet?
Are you tired of eating only eggs for breakfast because you’re not sure how else you can get more protein?
Do you wish you could make protein-rich desserts and snacks that keep you satisfied but also taste delicious?
With more than 50+ delicious recipes for breakfasts, snacks, and desserts, The Half Size Me™ Protein-Packed Cookbook is filled with great ideas that will help you stay satisfied longer.
That means you can lose weight while also eating foods you actually like.
So it’s time to stop getting your “protein” from only shakes and eggs. With The Half Size Me™ Protein-Packed Cookbook you can finally get the variety you crave and still get lean, lose body fat, and stay satisfied!
Would you like to get this 94-page ebook for FREE? CLICK HERE NOW!
Do you
- struggle with building the habits you need to regularly prepare and eat healthy meals?
- feel constantly overwhelmed by the idea of how much to eat at breakfast, lunch, and dinner?
- need to follow a plan and to have a system in place so you don’t have to think about what to do, you just do it?
- struggle with time management and the skills necessary to plan your meals in advance so you have healthy meals on hand before you need them?
Then Meal Planning Made Simple is for you!
Now, I’m going to be upfront about this: This is NOT a diet plan.
I’m not going to tell you, “Here eat this meal plan for the next six-to-twelve weeks and you’ll lose weight.” Instead, I’ll show you how to look at your current life and actually find the time each week to plan and prepare your meals.
Throughout the book, I’ll give you many strategies on how you can learn to incorporate effective meal planning into your life.
I’ll also show you how you can
- cut a lot of time out of the planning process
- do a lot less work in your kitchen and
- turn this into a realistic way to approach your eating and your life.
This is not a cookbook either (although the appendix does have a lot of links to recipes you can use).
And it’s not a book geared toward any one type of eating template. The strategies I’ll teach you in this book will work whether you’re paleo, low carb, vegetarian, vegan, following Weight Watchers, counting calories, or watching your macros.
It doesn’t matter what “diet” you follow because this isn’t about the food that’s going on your plate. But rather, it’s about getting your plate filled with the foods that are going to help you reach your goals.
With the help of this book you’ll no longer find yourself at five o’clock on a weeknight lamenting, “What am I going to do about dinner?” You’ll know exactly what’s for dinner because you’ve planned it out ahead of time.
I’m sure you’ve heard the saying, “If you fail to plan, you plan to fail.” My goal with this book is to help you learn to become a master meal planner.
With the step-by-step instructions I give you in this book, you’ll make meal planning a consistent part of your life. And you’ll plan meals that meet your dietary needs and help you reach your weight loss and maintenance goals!