A NEW, evidence based, mindfulness program specifically for mature women who would like to
- sleep better,
- feel stronger and
- find a healthy weight.
What does Mindfulness have to do with weight or getting stronger?
Thoughts shape our world. Most of our thoughts come from the habit brain each day… and they are probably the same thoughts that we’ve had every day forever and ever. The habit brain does a fabulous job of keeping us going under all kinds of circumstances.
When we want to make a change, we need to reprogram the habit brain. The habit brain is quite confident that how we’ve always thought about things is the right way. Change is scary. Learning how to recognize the habitual thoughts and consciously choose a new way to think is easier when we are paying attention. This is where Mindfulness comes in.
Mindfulness is paying attention to what is happening now with curiosity, openness and kindliness. In the program, we’ll go through step by step how to recognize thoughts and find updated thoughts that suit your unique situation and goals. This the foundation of change. The most effective part of our program will be the support and guidance you’ll receive for remembering your new thoughts. It’s fine to understand theoretically what Mindfulness is, even do some meditations, but the challenge is to bring it into everyday life.
What clients say:
“I continue to benefit from the course and find that it was learning that will continue to give.”
There are two versions of the SHE Program… online and in a residential retreat format.
The summer 2025 retreat is over half full.
The online course starts in September.
Why an online program?
- Every lesson builds on the previous one. You learn at your own speed.
- Being able to repeat a lesson at your own pace supports learning.
- We might be more relaxed at home so learning is easier.
- Lessons can be broken down into more manageable pieces. This helps keep the pace of change do-able.
- Weather, illness or other commitments won’t interfere with the pace of your learning.
Who is this suited for?
If you are a mature woman who is ready to embrace this next chapter of your life with renewed sense of purpose and joy, then you are ready to dive into these life changing sessions.
Examples of SHE Course Content
Conquering night time snacking with mindful eating.
Dealing with repetitive thoughts.
Find a healthier weight with mindful eating.
What is the Program Format?
Sessions are each approximately 30 minutes. There are 4 – 6 sessions per module. Content includes video instruction, practices like meditation, yoga and journalling as well as worksheets.
Upon registration, you have access to the first module right away. Each month, another module becomes available. This is so you can have some time to focus on the theme of this module rather than “binging” on the whole program at once. Slow and steady wins the race!
Cheryl explains the importance of allowing plenty of time and patience when you want to achieve sustainable change.
Looking to find motivation? Celebrating small wins builds momentum and that’s where real change starts.
As you work through the course, meet other women just like you during the live zoom sessions. You’ll get a schedule of topics ahead of time. Each live session will include some education and then a related discussion. This will be your chance to get clarification on the lessons, ask for help from the community and get individualized support.
Course Content
Module One: Charting your Course
Learn to dream again! If you’re like me, it’s been a lot of goal setting for business or work, but I was afraid to dream in my personal life. So many disappointments over the years made it almost painful to dream.
To create sustainable change and live the life we were meant to live, we need to set goals. This module will help you discover your deeper motivations, your “why”. Psychologists call this intrinsic motivation.
Through some key exercises, you will deepen your connection to your own soul longings. This is important to move forward consciously and mindfully, rather than just putting out the next fire.
If you find yourself saying things like, “when I retire, I’ll do ________” or “after the holidays, I’ll lose the weight” or “it’s just too busy right now for me to focus on meditation” …. then you truly need to take charge! The reason we did so much goal setting in our careers is because bosses know that’s what gets things done. Now it’s time to utilize those skills for your personal benefit. This course will help you cut out the mental clutter and get laser focused on your best life.
Module Two: Mindful Rest
We will dive into the latest research on stress response and why therapeutic rest is so essential. But honestly, you know this. We know a good night’s sleep is best. We know we feel chronic tightness and congestion in our bodies. The massages and stretches help temporarily but those neck muscles or tight calves are our cross to bear.
What I’ve found revolutionary in this program is uncovering the hidden ways in which chronic stress affects my day to day decisions and choices. So many of the “habits” that I know aren’t healthy for me persist, despite knowing better. Now I’m learning the exact mechanism by which I can push pause on those habitual behaviours and compassionately serve my true needs.
This can only happen when I’m in a balanced frame of mind, which for most of us modern humans, means better rested.
How to get more rest? Hormones, painful joints, responsibilities may keep us from solid sleep at night so we need to plan to insert micro-practices throughout the day. This module will support you step by step to read your body’s signals more accurately and consistently and then have a do-able plan to nurture yourself in the moment.
Module Three: Mindful Eating
We don’t eat just for fuel, otherwise we’d just have a “Nutri-cube” on our plate and be good to go. Food means so much more. Maybe it’s about connecting with family, good times with friends, expressing our creativity or being part of a special group or culture.
Deprivation diets or moral judgements around eating create stress. Ultimately, we’ll rebel against anything restrictive or that holds us back from experiencing the pleasant situations described above.
Mindful eating offers a chance to honour your unique constitution by being very present with the act of dining. It involves asking why you want to eat something and then recognizing that food is important to you. As you are eating, you stay tuned in to your gorgeous body, listening to the subtle cues about fullness or how you feel after eating that food. Over time, as you build a data bank of knowledge around what works for you, your nervous system breathes a big sigh of relief. She cares! She’s listening! Let’s drop those cortisol levels and maybe those unneeded pounds along with it.
Module Four: Mindful Self Care
Think about your partner/husband/best friend. Imagine you are fighting. They’re not talking. You can’t even be in the same room. You’re so angry and disappointed in them. How does that feel? HORRIBLE!
Not much good is coming out of that conflict and it’s draining to hold that anger. That’s how our bodies feels when we are angry with them for having pain, illness or extra weight. It feels awful.
Mindful Self Care is talking nicely to ourselves. It’s prioritizing our needs. It’s self compassion when mistakes are made.
A lot of people have strong beliefs that this is selfish or will take away care for others. I’ve recognized in myself that I was raised with the idea that I shouldn’t be happy or resting until everyone else was happy or all the chores were done. When does that ever happen??? I felt it was a reflection of my worth and value if I was sacrificing my own needs for others. Proof they needed me. But my body was listening and my body felt my neglect.
Bodies have one language. That is the language of sensation. And if I don’t listen to the quiet whispers, it can only ramp up the sensation.
So how do I, or you, make peace? A great first step is just trying to understand this relationship. Then let’s practice together how to take action. It can be very simple, like the 3 minute breathing space or getting to bed a little earlier. Small changes build on each other until one day it just feels a little lighter.
Module Five: Mindful Movement
Think of older women you know. Joint replacements, chronic diseases, scared to fall, even what doctors call “human frailty syndrome”. This is when an older adult becomes so nervous of exercise that they lose ability to navigate simple tasks confidently. That’s not where I want to go. I don’t think you do either.
This fear of aging, along with those extra menopausal pounds, can lead us to jump into punishing exercise routines. Or go the opposite way of avoiding exercise which would be leading us down the path to frailty. Isn’t there a middle ground here?
In this module, we’ll learn why exercise is not a good stand alone solution for fitness or weight loss. Let’s bust those exercise myths together. As we mindfully unwind some of those limiting beliefs that have plagued our fitness journey, we’ll discover the joy of movement just to feel into our bodies without judgement or competition. We can find activities that promote wellbeing and keep us strong.
Registration:
Whenever you are ready for sustainable change and a more mindful life, we’re here for you.
Monthly membership fee: $49 Cdn. Cancel anytime with no penalty.
Still have questions?
Please click on the link below to email any further questions. This is a big decision. It’s a time commitment and a significant investment in your future. Let’s make sure it’s a good fit by reviewing details together.