The Breakfree Weight Loss Program - Your first step to a healthy, confident weight

 
The Breakfree Weight Loss Program - Your first step to a healthy, confident weight
The Breakfree
Weight Loss
Program
Your first step
to a healthy,
confident weight

                   Empower your mind. Free your body.
The Breakfree Weight Loss Program - Your first step to a healthy, confident weight
Empower your mind. Free your body.                                 Empower your mind. Free your body.

       Contents

       What is Breakfree?                                       pg 4
       What Makes Breakfree so Different?                       pg 6
       What is it like to Work with a Breakfree Health Coach    pg 9
       The Smarter Science of Weight Loss                      pg 10
       The Vicious Cycles of Weight Struggling                 pg 11
       Vicious Cycles that Impact Your
                    Motivation                                 pg 12
                    Behaviour                                  pg 13
                    Metabolism                                 pg 14
       Creating Your Exit Strategy                             pg 15
       Creating and Maintaining Healthy Weight Rituals         pg 16
       The Breakfree Cycle of Lasting Weight Loss              pg 17
       Are You Really Ready?                                   pg 18
       Program Options                                         pg 22
       Schedule a Free Strategy Session                        pg 24
       Your Satisfaction Guarantee                             pg 25

                                                                                  “Breakfree is all about
                                                                                  working smarter, not
                                                                                         harder.”
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The Breakfree Weight Loss Program - Your first step to a healthy, confident weight
Empower your mind. Free your body.                 Empower your mind. Free your body.

What is Breakfree?
Breakfree is not a diet or exercise program.
But it is a smarter way to lose weight and keep it off.
For most of us, losing weight is only half the battle.
Keeping those kilos from creeping back on can be an
even greater challenge.
Breakfree is a new cost-effective service that uses
qualified health coaches to deliver real long term
solutions for people struggling with their weight.
The Breakfree philosophy is pretty simple.
We believe that lasting success is only possible when
you can let go of all the one-size-fits-all, quick-fix, and
short-term approaches to weight loss and, instead,
focus your energy on developing 7 core skills that will
not only help you lose weight, but are absolutely vital
for keeping it off.
After an initial assessment, you will be paired with
your own personal health coach who understands your
unique challenges and needs. Your health coach will
work with you one-on-one to create a realistic plan –
one you both know you are going to stick to. Your plan
will focus on whatever areas require the most attention
– nutrition, eating, movement, exercise, sleep, stress,
motivation or emotions.
Your coach will then lead you through your tailored
program, teach you the required skills, provide you
with effective strategies, and give you the confidence
and ability to make a change. Going it alone is always
tough, which is why your health coach will keep your
motivation and weight loss in check with ongoing
encouragement, support and accountability.
Breakfree is all about working smarter, not harder. We
will show you how to create sustainable habits that
will reward you with a lifetime of good health at your
                                                                   “Breakfree... is a smarter
                                                                      way to lose weight
confident weight.

                                                                       and keep it off.”
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The Breakfree Weight Loss Program - Your first step to a healthy, confident weight
Empower your mind. Free your body.                                                                                         Empower your mind. Free your body.

What Makes Breakfree So Different?
                                                                                                                           No to Willpower                                              That’s why we’ll teach you how to be solution-focused
                                                                                                                                                                                        and remain committed (even when your motivation
                                                                                                                           Willpower is a fickle beast. Sure, it will get you revved
                                                                                                                                                                                        fails); how to be self-accountable and deal with
                                                                                                                           up and gung-ho about kick-starting your weight loss.
                                                                                                                                                                                        setbacks; how to overcome self-sabotaging habits like
                                                                                                                           But sooner or later, willpower gets a little ‘over it’ and
                                                                                                                                                                                        perfectionism, procrastination and mindless eating;
                                                                                                                           it just runs out. Lifestyle change is never easy, but
                                                                                                                                                                                        how to better respond to your own unhelpful thoughts
Tailored Just for You                                          1-on-1 Support & Accountability                             it certainly doesn’t need to involve pain, hardship,
                                                                                                                                                                                        and emotions; and how to manage stress and set clear
                                                                                                                           deprivation or extreme self-control.
Everyone’s reason for losing weight and finding a              We all start out with the best intentions; but we know                                                                   boundaries with others. It all adds up to making your
healthier ‘you’ is different. We all have different starting   most weight loss plans fail because ‘life’ simply gets in   That’s why Breakfree will show you how to create an          weight loss a reality – and a lasting one, at that.
points, goals, challenges, needs, and preferences;             the way and your motivation falls away.                     environment where the best choice for your weight
and no two metabolisms are the same. Quite simply,                                                                         is always the easy and obvious one. No willpower
                                                               That’s why your weekly one-on-one Breakfree Strategy        required.
everyone’s weight loss journey is different.                   Sessions and the unlimited support from your personal
Forget the one-size-fits-all approach that will never          coach (via telephone, email and SMS) will guarantee
deliver lasting results. Your Breakfree health coach will      success by keeping you accountable and on track.
uniquely tailor your program to your own individual                                                                                                                                     Based on Science
circumstances, health, fitness, challenges, motivations,                                                                                                                                Breakfree’s program encompasses the latest findings
emotions, habits and lifestyle. So instead of you trying                                                                                                                                and proven strategies from the fields of lifestyle
to fit the program, we’ll make sure your program                                                                           Yes to Skillpower
                                                                                                                                                                                        medicine, health coaching, mind-body medicine,
fits you.                                                                                                                  Anyone can lose weight - even with the craziest              neuroplasticity, epigenetics and behaviour change
                                                               We Show You How                                             strategy. But keeping it off requires a completely           psychology. This is how we can create a tailored
                                                                                                                           different set of skills.                                     program to address your physical, emotional and
                                                               No one likes being ‘told’ what to do. And it simply
                                                                                                                                                                                        motivational struggles with weight.
                                                               doesn’t work with weight loss. That’s why many other
                                                               weight loss programs fail to deliver lasting results.
                                                               They look forward to the ‘return’ business when you’ve
A Smarter Plan                                                 stacked all the weight you lost back on.
No diets. No shakes. No pills. No gimmicks. No                 Breakfree is more interested in showing you, step-
unrealistic exercise plans. No short term quick fixes.         by-step, exactly how to succeed for the long term.
If losing weight – and keeping it off – was as easy            Don’t take this the wrong way. Once we’ve helped you
as popping a pill, no one would be overweight and              achieve your goal, we’d rather not see you again. You
unhealthy. Would they?                                         won’t need us!
Instead of setting you up for failure, we will help you        Your health coach will focus on showing you how to
set realistic goals and create a realistic plan that fits

                                                                                                                                       “Your health coach will work with
                                                               overcome any internal blocks (self-talk, fears, doubts,
in with your own life circumstances. We will focus on          emotions, procrastination) and any external challenges
your individual challenges and give you the tools, skills      (time, other people, ‘stuff’) that may be keeping you

                                                                                                                                         you, one-on-one, to create a
and strategies to make a real difference in your life, for     stuck and undermining your progress. Once you’ve
good. The end goal isn’t short term weight loss; but           identified what is stopping you from being the very
rather a series of small, sustainable changes and habits,      best you can be, and created strategies to deal with it,

                                                                                                                                      realistic plan – one you both know
that you’ll be able to maintain over time.                     you’re well on your way to longterm success, happiness
                                                               and health.

                                                                                                                                           you are going to stick to.”

6                                                                                                                                                                                                                                             7
The Breakfree Weight Loss Program - Your first step to a healthy, confident weight
Empower your mind. Free your body.                                      Empower your mind. Free your body.

                                                                 What is it Like to Work with a
                                                                 Breakfree Health Coach?

                                                                 In simple terms, your Breakfree Health Coach is               So when you decide to team up with a Breakfree
                                                                 someone who can help you get to wherever it is you            Health Coach, you will be working with someone who
                                                                 want to go. They will show you how to efficiently get         has the knowledge, skills and expertise to:
                                                                 back in charge of your body; reach (and maintain) your
                                                                                                                               •   pinpoint the obstacles and barriers that are
                                                                 confident healthy weight; enhance your wellbeing; and
                                                                                                                                   keeping you stuck;
                                                                 create a rich, full and meaningful life.
                                                                                                                               •   create a tailored plan that will get you to where you
                                                                 You will be working smarter, not harder. Your coach
                                                                                                                                   want to go with your health and weight;
                                                                 will focus your energy on where it will be best utilised,
                                                                 and will get you to stop wasting your time on stuff that      •   show you exactly how to implement the plan;
                                                                 doesn’t work. They will show you how to set up new            •   prepare you for the challenges that ‘life’ will
                                                                 sustainable habits that will get the results you are after.       inevitably deliver;
                                                                 Your coach will get you to see past your frustrations
                                                                 and the old patterns and habits that are no longer            •   address any thinking and emotional roadblocks
                                                                 serving you, so that you can discover a new way that              that threaten to derail your progress;
                                                                 wouldn’t have been possible on your own.                      •   keep you accountable and on track (even when
                                                                 We understand there’s a huge difference between                   your motivation falls);
                                                                 knowing what needs to be done and actually doing              •   provide you with the necessary skills, tools and
                                                                 it. That is why your Breakfree Health Coach will focus            strategies that will enable you to become as
                                                                 on real solutions and real results. They will help you            independent as possible as quickly as possible.
                                                                 to clarify and overcome the things that are keeping

                                         “...your health coach   you stuck and holding you back (challenges, life
                                                                 circumstances, self-sabotaging mindsets and emotions)
                                                                 so that you will always be ready to take the next step.
                                              will keep your     Your coach will always be your biggest ally and will
                                                                                                                                            “We will show
                                                                 partner with you to achieve your weight loss goals
                                             motivation and      and live the best life possible. They will always be
                                                                 in your corner as a constant source of support and
                                                                                                                                          you how to create
                                         weight loss in check    encouragement.                                                           sustainable habits
                                                                 But they will also provide honest feedback and tell you
                                                                                                                                         that will reward you
                                              with ongoing       the hard truth when it’s needed. They will hold you to
                                                                 your commitments and keep you accountable and on-                         with a lifetime of
                                                                 track. But rest assured, they’re nothing like a personal
                                            encouragement,       trainer at a boot camp either – they’re not going to
                                                                 be yelling at you from the sidelines, pushing for you
                                                                                                                                         good health at your
                                                                                                                                          confident weight.”
                                              support and        to work harder and harder; but will partner with you in
                                                                 whatever way works best.

                                             accountability.”
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The Breakfree Weight Loss Program - Your first step to a healthy, confident weight
Empower your mind. Free your body.                                                                                  Empower your mind. Free your body.

The Smarter Science of Weight Loss                                                                                  The Vicious Cycles of
100% Fad Free                                                                                                       Weight Struggling
                                                                                                                    Which one are you stuck in?

Breakfree is a smarter approach to weight loss and           health psychology, mind-body medicine, epigenetics,    If you are finding it difficult to lose weight
weight loss maintenance.                                     nutritional and exercise science.                      and keep it off, it’s likely your metabolism,
                                                                                                                    behaviour and motivation are taking a
The program methods, tools and strategies are derived        We are committed to providing you with a life-
                                                                                                                    beating because they are stuck in one or
mostly from the evidence-based principles of Lifestyle       changing, scientifically validated health coaching
                                                                                                                    more vicious cycles.
Medicine (LM) and Acceptance and Commitment                  program for weight loss that lasts.
Training (ACT).                                                                                                     A vicious cycle is really just a reoccurring
                                                             And that’s exactly why the Breakfree Program will be
                                                                                                                    set of events or actions that lead to some
Both these scientific fields are independently used to       the last one you’ll ever need.
                                                                                                                    form of ongoing struggling or feeling of
help people better manage their weight.
                                                                                                                    ‘stuckness’. And repeated often enough,
For the first time, however, principles from both LM                                                                it becomes an endless cycle which seems
and ACT are being combined and delivered using an                                                                   almost impossible to break out of. The
intensive health coaching approach that utilises face-                                                              danger is that you become overwhelmed,
to-face, telephone, email, and text message support.                                                                feel powerless to change, give up, and end
Breakfree has demonstrated that this combined
approach has three distinct advantages:
                                                                   Real       Science                               with the faulty belief that ‘this is just the way
                                                                                                                    I am’.

•    LM principles enable us to provide you with
     the latest scientifically sound, evidence-based
                                                                   Real       Coaching                              The only way off the hamster wheel is to
                                                                                                                    figure out how to do things differently –

                                                                   Real       Support
     strategies to help guide your nutritional, exercise                                                            and this is unlikely to be easy when you are
     and other lifestyle-based choices;                                                                             trying to go it alone. That’s the thing about
                                                                                                                    vicious cycles – when you’re trapped inside,
•    ACT principles enable us to provide you with
     many of the skills necessary for long term weight
                                                                   Real       Accountability                        and so caught up in your own everyday
                                                                                                                    patterns and habits, it’s almost impossible

                                                                   Real       Results
     management; particularly those that deal with                                                                  to find the exit from within. Without the
     challenges such as motivation, emotions, mindless                                                              right strategies, tools and skills, even the
     eating and stress;                                                                                             best intentions will simply be swallowed up
•    Health Coaches will ensure your program is tailored                                                            by stress, overwhelm and the demands of a
     around your individual goals, needs, challenges,                                                               busy life.
     and lifestyle; and will provide the intensive support                                                          Your Breakfree Health Coach will help
     necessary for long term results.                                                                               you identify exactly which vicious cycles
Your program will also incorporate the latest scientific                                                            you are trapped in; will provide you with
research and cutting edge strategies from the fields of                                                             a scientifically validated plan to deal with
                                                                                                                    them (your exit strategy); and then help you
                                                                                                                    implement the plan, one step at a time, so
                                                                                                                    that you are able to finally break free and
                                                                                                                    reach your healthy, confident weight.

10                                                                                                                                                                      11
The Breakfree Weight Loss Program - Your first step to a healthy, confident weight
Empower your mind. Free your body.                                                                                              Empower your mind. Free your body.

                                                                                       Weight

Vicious Cycles                                                                                                                           Vicious Cycles
                                                                                        Gain
                                                                                                                     Start a
                                                                                                                    New Diet
                                                                                                                   or Exercise

that Impact Your                                                                                                    Strategy
                                                                                                                                         that Impact Your
                                                                     Give Up                                                                                                                           Weight

Motivation                                                                                 Hit a                                         Behaviour                                                          Gain

                                                                                           Wall                                                                                                                                 Dieting
                                                                                                                           Initial
                                                                                                                          Success
                                                                                                                                                                                    Comfort
                                                                            Lose                                                                                                     Eating
                                                                          Motivation                                                                                                                        Dieting &
                                                                                                  ‘Hit a Wall’
                                  Weight                                                           Progress                                                                                             Overeating
                                                                                                     slows
                                   Gain
                                                                                                                                                                                                                                   Deprivation

                                                                                                                                                                                          Guilt &
                                                          ‘I must lose                                                                                                                    Shame
                                                             weight’
 Paralysis
                                                                                                                                                                                                                   Overeating

                                     3P’s
                                                                                                                                                                     Weight
                                                                                                                                                                      Gain

                                                                                         Weight
                                                                                          Gain
                                                  Perfectionism
             Procrastination

                                                                                                                               Self
                                                                                                                                                                       Inactivity
                                                                                            Self                             Criticism

                                                                         Give up          Criticism                                                                                             Tiredness
                                                                                                                                                                                                & Fatigue
                                                                         Trying

                                                                                                                                                Physical
                                                                                                                                               Inactivity

                                                                                                         No
                                                                                                      Motivation

12                                                                                                                                                                                                                                               13
The Breakfree Weight Loss Program - Your first step to a healthy, confident weight
Empower your mind. Free your body.                                                                                                           Empower your mind. Free your body.

                                                                                          Weight

Vicious Cycles                                                                             Gain                                          Creating Your Exit Strategy
                                                                                                                  Metabolic
that Impact Your                                                                                                  Imbalance              Mapping out your own vicious cycle(s) exposes the strategic points at which you are able to break free. Let’s use
                                                                                                                                         the ‘Hit a Wall’ cycle as an example.

Metabolism                                                             Fat
                                                                     Storage
                                                                                                                                         As you can see, there are 5 separate points within this cycle that present opportunities for choosing, reacting or
                                                                                                                                         behaving differently. Now it’s entirely possible that implementing strategies around just any one of these ‘choice
                                                                                                                                         points’ would be enough to disrupt the cycle so that you could step sideways out of it.
                                                                                           Cravings                                      Of course, if you were willing to address 3 or 4 of these ‘choice points’ (by learning more skills and applying more
                                                                                                                                         strategies), you would be putting yourself in the position to permanently break free, reach your confident healthy
                                                                                                                                         weight, and live your best life.
                                                                                                                       Cravings

                                                                             Insulin or                                                  Strategy #5 – Re-define Failure                      Strategy #1 – Get the Right Plan for You
                                                                               Leptin                                                    Giving up is usually the result of                   Make sure the approach you are using to lose weight is
                                                                            Resistance                                                   some kind of (perceived) failure. But                scientifically sound and has been fully customised to your
                                                                                                                                         failure is nothing more than a label                 health, lifestyle, and individual needs and challenges.
                       Weight                                                                      Overeating                            you give to an event, experience or                  Relying on quick-fix, gimmicky, or ‘one-size-fits-all’ methods
                         Gain                                                                                                            a choice you have made.                              will make breaking out of this cycle extremely difficult.
                                                                                                                                         If, instead, you can rename such
                                                                                                                                         things as ‘challenges’ or ‘lessons’,
                                                                                                                                         and are willing to stop beating up                                                                                          Strategy #2 – Re-define
                                                                                                                                         on yourself, you get to approach                                                                                            Success
                                                                                                                                         the situation with a far more                                         Weight
                                                             Stress,                                                                                                                                                                                                 If being successful is only
                                                                                                                                         solution-focused perspective. And                                      Gain
                                                          Self Criticism,                                                                                                                                                                                            about reaching your ideal
                                                                                                                                         giving up no longer becomes your                                                                 Start a New
                                                        Fear, Anxiety,
                                                                                                                                                                                                                                                                     weight before a particular
                                                                                                                                         only option.
                                                                                                                                                                                                                                             Diet or
                             Stress
                                                                                                                                                                                                                                                                     date, you are more likely to be
                                                      Embarassment                                                                       The ability to reframe, shift                                                                      Exercise                 disappointed, lose motivation,
                                                      etc...                                                                             perspective and cut yourself some                                                                  Strategy                 and give up. However, if your
                                                                                                                                         slack are all skills you can learn and                                                                                      program can provide you
  Fat                                                                                                                                                                                       Give Up
                                                                                                                                         will provide you with yet another                                                                                           with realistic expectations
Storage                                                                                                                                  way to break free.                                                                                                          regarding weight loss, and can
                                                                                                                                                                                                                     Hit a                                           measure other forms of your
                                                                                                                                                                                                                                                                     progress (such as tracking your
                                                                                          Weight
                                                                                           Gain
                                                                                                                                                                                                                     Wall                                            choices, behaviours, health
                                                                                                                                                                                                                                                                     and wellbeing); you will get to
                                                                                                                                                                                                                                                   Initial           appreciate that real success is
                                         Increased                                                                                                                                                                                                Success            so much more than reaching
                                           Stress                                                                                                                                                                                                                    some magic number on the
                                        Hormones                                                                                         Strategy #4 – Don’t Rely on                              Lose                                                               scales. When a coach can
                                                                                                                                                                                                                                                                     help you make this powerful
                                        (Cortisone)                                                                                      Motivation                                             Motivation
                                                                                                                                                                                                                                                                     mindset shift, your way out
                                                                                                                                         There’s no doubt that being
                                                                                                                        Quick-Fixes                                                                                        ‘Hit a Wall’                              of this vicious cycle suddenly

                                                                                              Quick
                                                                                                                                         motivated can drive you to take                                                                                             becomes very clear.
                                                                                                                       Dieting, Pills,   action on your weight. The problem                                                 Progress
                                                                                                                      Shakes etc.        is that the feeling of motivation                                                   Slows

                                                                                              Fixes
                                                                                                                                         never lasts forever. And so, if
                                                                                                                                         you are only willing to remain
                                                                    Slowed
                                                                                                                                         committed to your weight loss
                                                                   Metabolism                                                            goals when you ‘feel like it’, lasting
                                                                                                                                                                                                                 Strategy #3 – Plan to Fail
                                                                                                                                         success will be much harder to
                                                                                                                                         achieve.                                                                At some stage you will hit a wall or encounter some challenge that will slow
                                                                                                                                                                                                                 your progress or cause you to take a step backwards. It could be your self-
                                                                                                                                         This is an essential skill to learn; because when you can               critical inner voice; fear or anxiety; a busy schedule; a stressful relationship; a
                                                                                                                                         continue to move forward regardless of how motivated                    difficult boss; or your next holiday.
                                                                                                                                         you feel; of how much energy you have; of how hard it
                                                                                                                                         may be; and regardless of how many obstacles you face;                  However, if you can identify these obstacles and create plans to deal with them
                                                                                                   Rapid Weight                          then you’ll be creating yet another path out of this cycle.             well in advance, they will be much less likely to trip you up. Developing this
                                                                                                       Loss                                                                                                      forward thinking and solution-focused approach is yet another way to break
                                                                                                                                                                                                                 the chain of events that keep you stuck in this cycle.

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The Breakfree Weight Loss Program - Your first step to a healthy, confident weight
Empower your mind. Free your body.                                                                   Empower your mind. Free your body.

                                          Creating                                         The Breakfree Cycle of                                                                             • Eating
                                                                                                                                                                                              • Moving

                                          and Maintaining                                  Lasting Weight Loss                                                                                • Resting
                                                                                                                                                                                              • Sleeping
                                          Healthy Weight                                   The 7 Key Skills                                                                                   • Responding to Stress

                                          Rituals                                          You will never really get to achieve                Defining exactly where you are now and where it is you want          Managing your weight comes
                                                                                           anything worthwhile unless you                      to go with your weight and health is really the first step.          down to how successful you are
                                                                                           are willing to make plenty of                                                                                            in making various momentto-
                                                                                                                                               Understanding your personal values, priorities, strengths
                                                                                           mistakes and experience multiple                                                                                         moment choices, from one day
                                                                                                                                               and motivations, and learning how to utilise them to your
                                          The key to reaching, and then maintaining,       set-backs along the way.                                                                                                 to the next. Unfortunately, when
                                                                                                                                               advantage throughout your weight loss journey, is key to
                                          your healthy confident weight is to establish    When you react to a slip-up with                    achieving results that last.
                                                                                                                                                                                                                    you are reacting and choosing
                                          various lifestyle rituals around how you eat,                                                                                                                             out of habit; out of anxiety,
                                                                                           self-criticism, guilt and shame you
                                                                                                                                                                                                                    guilt, or some other emotion; or
                                          move, rest, sleep and respond                    are more likely to lose motivation
                                                                                                                                                                                                                    because you’ve been triggered
                                          to stress.                                       and give up. But when you learn
                                                                                                                                                                                                                    by something or someone;
                                                                                           how to respond to a set-back                                                  Know                                       then it’s easy to feel as if you’re
                                          To achieve this, you need to first become        without beating yourself up, you                                              what                                       powerless to change. Identifying
                                          aware of the choices you are currently making,   get to approach it from a far more                                           Matters                                     these choice points and creating
                                                                                           productive, creative, and solution-
                                          and why you are making them, and then            focused perspective. Giving up is                       Stop Beating                                                     plans and positive rituals to deal
                                          develop the change skills that will enable you                                                            Yourself Up                               Identify              with them is essential for getting
                                                                                           now much less likely because it is
                                          to consistently make different choices on a                                                                                                           Your                back in charge of your habits,
                                                                                           no longer your only option.
                                                                                                                                                                                               Choice               your body and your weight.
                                          daily basis.
                                                                                                                                                                                               Points
                                          Here at Breakfree we recognise that this
                                          process is never an easy one. That’s why when
                                          you decide to make a change to any area of       When your energy is low and your                    Manage
                                          your lifestyle, we will walk you step-by-step    stress is high, it’s likely you’ll make              Your
                                                                                                                                                                                                   Watch
                                          through 7 key stages. Our process is designed    choices that are less supportive                    Energy
                                                                                           of a healthy weight. You’ll simply                                                                       Your
                                          to help you identify and overcome the            feel less able to respond to                                                                           Thinking          The conversations you have with
                                          barriers and obstacles that are keeping you                                                                                                                               yourself (your self-talk) is one of
                                                                                           challenging situations; and less                                                                                         the biggest barriers to achieving
                                          stuck. And each stage will arm you with the      likely to sustain the motivation,                                                                                        your weight loss goals. You might
                                          vital skills and strategies you need to ensure   focus, and commitment required                                  Take
                                                                                                                                                        Committed               Be Willing                          find that your mind constantly
                                          your new habits and behaviours will stick.       to succeed.
                                                                                                                                                          Action                 to Get                             criticises your efforts; compares
                                                                                           The solution is to identify all                                                    Uncomfortable                         you harshly to others; tells you
                                          So even after your program finishes you will     of the things in your life that                                                                                          that you can’t do things; predicts
                                          understand exactly how to remain in charge       are draining your energy (poor                                                                                           failure; and finds fault with every
                                          of your choices, your habits, and your weight.   nutrition, lack of movement, poor                                                                                        aspect of your life.
                                          When you experience a set-back, encounter        sleep, other people, work, bills,                                                                                        Learning how to break free of
                                                                                           procrastination, clutter, self-talk
                                          an unexpected challenge, or in some way                                                                                                                                   these unhelpful thinking patterns
                                                                                           etc.) and develop the required               To reach your weight loss            Lifestyle change is never easy. It     will enable you to stay focused,
                                          fall short of your own expectations, by simply   skills and strategies to deal with           goals you will need to change        involves different experiences,        committed, and on-track.
                                          returning to the Breakfree process yourself,     them.                                        something (perhaps even              taking risks, learning new skills,
                                          you will know exactly what to do to get back                                                  many things); and that takes         creating new habits, overcoming
                                          on track – without ever having to turn to                                                     committed and effective action.      obstacles, and choosing and
                                                                                                                                                                             reacting in ways that may
                                          the latest quick-fix diet, fad, pill, shake or                                                But effective action requires
                                                                                                                                                                             seem unfamiliar. That’s why
                                          program again.                                                                                an effective plan with well-
                                                                                                                                                                             uncomfortable feelings like fear
                                                                                                                                        defined action steps. It requires
                                                                                                                                                                             and anxiety may sometimes
                                          In fact we are so confident that this process                                                 well thought out strategies for
                                                                                                                                                                             show up.
                                          works, we guarantee it.                                                                       overcoming the likely obstacles.
                                                                                                                                        It requires a system for tracking    But being willing to step out of
                                                                                                                                        your progress and keeping you        your comfort zone to experience
                                                                                                                                        accountable. And you’ll need         these difficult emotions and
                                                                                                                                        to know how to access the right      learning how to effectively
                                                                                                                                        resources and support to make        respond to them in ways that
                                                                                                                                        it happen.                           keep you moving forward, are
                                                                                                                                                                             vital skills that will enable you to
                                                                                                                                                                             make lasting change a reality.

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Empower your mind. Free your body.                                                                                        Empower your mind. Free your body.

Are You Really Ready?

The Breakfree approach to sustainable weight loss                  Select the most appropriate answer for each             Questions                                                 Answers (& Scoring)			                    Your Score
is completely unique, and may not be suitable for                  question and write its score (in brackets) in the far
everyone. And we’re totally fine with that.                        right hand column. Then simply add up your total        8. How willing are you to work 1-on-1 with a health       a) Very willing (10)
                                                                   score at the end.                                       coach to develop a personalised plan that addresses all
But here’s the thing. If it IS right for you, it can be truly                                                                                                                        b) Somewhat willing (4)
transformational and life changing.                                                                                        of the factors impacting your weight?
                                                                                                                                                                                     c) Not very willing (0)
So we suggest completing the below quiz to see if our
program will be a good fit for you.                                                                                        9. If your Breakfree Health Coach explained a strategy    a) Remain curious and give it a try (5)
                                                                                                                           that you’d never tried, or one that seemed to go
                                                                                                                           against what you currently believe, what would you do?    b) Seek further advice (2)
Questions                                                       Answers (& Scoring)			                        Your Score                                                             c) Ignore it altogether (0)

1. Which of these 2 options is more important to you?           a) Rapid and short term weight loss (0)                    10. How ready are you to stop using quick fix solutions   a) Very ready (5)
                                                                b) Slower yet sustainable weight loss (10)                 for rapid weight loss such as diets, pills, gadgets,
                                                                                                                                                                                     b) Somewhat ready (2)
                                                                                                                           gimmicks, or anything else that promises instant
2. How often do you look in the mirror and feel                 a) Very often (5)                                          results?                                                  c) Not very ready (0)
frustrated, upset or stressed about your body?
                                                                b) Sometimes (3)                                           11. How willing are you to address any medical,           a) Very willing (5)
                                                                                                                           metabolic, or hormonal factors that may be
                                                                c) Rarely or never (0)                                                                                               b) Somewhat willing (2)
                                                                                                                           contributing to your struggles with weight?
3. How important is it to maintain a healthy weight             a) Very important (5)                                                                                                c) Not very willing (0)
without having to diet, count calories, or feel deprived
                                                                b) Somewhat important (2)                                  12. How willing are you to make changes to your           a) Very willing (5)
of food?
                                                                                                                           exercise and physical activity habits?
                                                                c) Not very important (0)                                                                                            b) Somewhat willing (2)
4. How important is it for you to find the time, energy,        a) Very important (5)                                                                                                c) Not very willing (0)
motivation, and skills to take better care of yourself?
                                                                b) Somewhat important (2)                                  13. How willing are you to make changes to your eating    a) Very willing (5)
                                                                                                                           and nutrition habits?                                     b) Somewhat willing (2)
                                                                c) Not very important (0)
                                                                                                                                                                                     c) Not very willing (0)
5. How important is it for you to end emotional eating          a) Very important (5)
and discover what you’re really hungry for?                                                                                14. How willing are you to make changes to your rest,     a) Very willing (5)
                                                                b) Somewhat important (2)
                                                                                                                           relaxation and sleep habits?                              b) Somewhat willing (2)
                                                                c) Not very important (0)
                                                                                                                                                                                     c) Not very willing (0)
6. When you feel tired, run down and generally less             a) My age (1)
healthy than you once did, what do you think is the             b) My lifestyle choices (5)                                15. How willing are you to make changes to the way        a) Very willing (5)
main cause?                                                                                                                you respond to stress?                                    b) Somewhat willing (2)
                                                                c) Something else altogether (0)
                                                                                                                                                                                     c) Not very willing (0)
                                                                d) I have no idea (0)
                                                                                                                           16. How willing are you to address the way your           a) Very willing (10)
7. If what you are currently doing isn’t working, how           a) Very willing (5)
                                                                                                                           mindset and thinking habits may be keeping you stuck?     b) Somewhat willing (4)
willing are you to try a different approach (one that           b) Somewhat willing (2)
involves learning new skills and experimenting with                                                                                                                                  c) Not very willing (0)
different strategies)?                                          c) Not very willing (0)

18                                                                                                                                                                                                                                    19
Empower your mind. Free your body.                                                                 Empower your mind. Free your body.

Questions                                                  Answers (& Scoring)			     Your Score
                                                                                                   Are You Really Ready?
16. How willing are you to address the way your            a) Very willing (10)
mindset and thinking habits may be keeping you stuck?      b) Somewhat willing (4)                 Understanding Your Total Score
                                                           c) Not very willing (0)

17. How willing are you to address the way your            a) Very willing (5)
emotional responses may be impacting your struggles
                                                           b) Somewhat willing (2)                 100-140:
with weight?
                                                           c) Not very willing (0)                 Congratulations! You have finally found a program that will be able to deliver exactly what you want (and need).

18. Being a perfectionist, procrastinating, fearing        a) Very willing (5)                     Your answers indicate that you are clearly ready, willing, and able to make the changes necessary to get back in
failure, always beating yourself up, or lacking                                                    charge of your body, your health, and your weight.
                                                           b) Somewhat willing (2)
assertiveness are just some of the ways we undermine                                               Breakfree will be a great fit for you and you should expect to obtain incredible benefit from our unique approach
our own progress.                                          c) Not very willing (0)                 to long term weight control. So, let’s get started!
How willing are you to address how you might be
sabotaging your own attempts to lose weight and keep
it off?                                                                                            41-99:

19. How ready are you to step up and accept                a) Very ready (10)                      Your answers indicate that while you may be frustrated with the way things currently are, you’re clearly also a little
responsibility for the way your body is today, and for                                             apprehensive or uncertain about changing the way you do things today. And feeling like this is totally natural and
                                                           b) Somewhat ready (4)
your own health and wellbeing now and in the future?                                               normal. In fact, most of our clients (at least in the beginning), feel exactly the same way.
                                                           c) Not very ready (0)
                                                                                                   There’s absolutely no doubt that the Breakfree approach will be a great fit for you. That’s because we work
20. How ready are you to make yourself the number          a) Very ready (5)                       together, at your pace, to create sustainable changes that work for you. One small step at a time. One habit at a
one priority in your life right now?                                                               time. But perhaps your choice to partner with us really comes down to how you answer this one simple question:
                                                           b) Somewhat ready (2)
                                                           c) Not very ready (0)                   If what you are currently doing isn’t working, how willing are you to try a different approach?

21. How willing are you to be totally honest with          a) Very willing (5)                     Of course, if you’d like more information, we’d suggest you schedule a free Strategy Session with one of our
                                                                                                   health coaches. That way we can discuss your specific circumstances and provide you with further details with how
yourself and to stop making excuses for your own           b) Somewhat willing (2)                 we would work together, and what we could realistically achieve.
choices and behaviour?                                     c) Not very willing (0)

22. How willing are you to commit to action (and stay      a) Very willing (5)                     0-40:
committed) even though, at times, you may lose the         b) Somewhat willing (2)                 Oops! It appears that Breakfree isn’t what you are looking for right now. Your answers indicate that you’re not
motivation and may feel like giving up?                    c) Not very willing (0)                 yet ready to change the way you currently do things. And that means our unique approach to long term weight
                                                                                                   control may not be a good fit for you at this point in time. We’re the first to admit that the Breakfree approach is
23. Lasting weight loss success is never easy. How         a) Very willing (5)                     not going to suit absolutely everyone. No program ever will. Now for the good news. You actually got to find this
willing are you to consistently step outside your          b) Somewhat willing (2)                 out before joining our program.
comfort zone to reach your healthy, confident weight?                                              However, I encourage you to take the quiz again in a few months time. Many people actually find that while
                                                           c) Not very willing (0)
                                                                                                   they’re not really ready for this kind of approach at this time in their life, it suddenly becomes a lot more relevant
24. How willing are you to share your weight loss goals,   a) Very willing (5)                     at some point in the future.
and this journey, with friends and family; and to get      b) Somewhat willing (2)                 Good luck on your journey to your healthy, confident weight.
their support?
                                                           c) Not very willing (0)

                                                                                     Total Score

20                                                                                                                                                                                                                     21
Empower your mind. Free your body.                                                                                     Empower your mind. Free your body.

Program Options

If you would like to partner with one of our Health        1-on-1 + Group Based 13-week Program
Coaches, you have a choice of enroling in either of two
                                                           This is a more structured 13-week program where
program options:
                                                           with your Health Coach, combined with a series of
                                                           group workshops where you get to learn vital skills
Exclusive 1-on-1 Coaching Program
                                                           with a small group of like-minded people in a non-
With this option you get to work exclusively 1-on-1 with   intimidating, accepting, and supportive environment.
your Breakfree Health Coach.
                                                           (This program option is currently only available in Adelaide, South
                                                           Australia. Other locations coming soon!)

           Exclusive 1-on-1 Coaching                                 1-on-1 + Group Based 13-week
                            Program                                                    Program
             Health & Lifestyle Assessment                                 Health & Lifestyle Assessment
                    Tailored Realistic Plan                                     Tailored Realistic Plan
         Program Content, Tools & Resources                            Program Content, Tools & Resources
      Dedicated Access to Your Personal Health                            Fitbit® Activity & Sleep Tracker
        Coach (Advice, Coaching, Support &
                                                                   Dedicated Access to Your Personal Health
                  Accountability)
                                                                     Coach (Advice, Coaching, Support &
      3 x 1-hour Private 1-on-1 Strategy Sessions                              Accountability)
                       per month
                                                                   8 x 1-hour Private 1-on-1 Strategy Sessions
          Additional Support Calls as needed
                                                                            5 x 3-hour Group Workshops
                 Unlimited Email Support
                                                                       Additional Support Calls as needed
           Unlimited Text Message Support
                                                                              Unlimited Email Support
                       Flexible Duration
                                                                         Unlimited Text Message Support
                  Start & Cancel Anytime
                                                                               Set Start & Finish Dates
                                                                               (Commencing Jan, May, Sept)

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Empower your mind. Free your body.                                                                                     Empower your mind. Free your body.

Schedule a Free                                                                                                      Your Satisfaction
Strategy Session                                                                                                     Guarantee

The best way to learn more about the Breakfree          Here’s an example of what we can discuss during your         If within 30 days of commencing your 4-month
approach, and to discuss your personal situation and    free session:
individual challenges, is to schedule a FREE 1 hour                                                                  Program you feel as if we aren’t living up to
                                                        • Understand exactly why you’ve been struggling with
                                                                                                                     your expectations, we will immediately refund
                                                        your weight and which vicious cycles you’re currently
Coaches.                                                                                                             100% of any payments made.
                                                        stuck in
This session is completely FREE of charge and FREE
                                                        • Discover the real reason behind why dieting and
of any obligation to become a client of the Breakfree
                                                        exercising have not helped
Program. It’s simply an opportunity for both of us to
                                                        • Discover why most people don’t succeed at long
                                                        term weight control and how you can avoid making the
We can run these sessions either in person at the
                                                        same mistakes
Breakfree Clinic in Adelaide, or over the telephone.
                                                        • Uncover the hidden challenges and barriers that have
You can book a free Strategy Session directly via the
                                                        been sabotaging your weight loss efforts so far
website or by calling 1300 39 40 50.
                                                        • Discover the 5 most important questions you must
                                                        ask yourself to identify the key skills and strategies you
                                                        will need for long term success
                                                        • Discover the 7 critical elements you will need to
                                                        master in order to achieve your healthy weight for life
                                                        (and they don’t include diet or exercise)
                                                        • Learn at least one new strategy and action step

                                                        • Finally gain the clarity and direction you’ve been
                                                        searching for                                                The concept is really pretty simple. We don’t expect you
                                                        • Ask as many questions as you need                          to take any risks on the Breakfree Program. So we’re
                                                                                                                     putting all the risk back on us. It’ll be up to us to deliver
                                                        • Leave the session feeling empowered, motivated and
                                                                                                                     incredible value and a truly transformational program,
                                                        ready to create the results you’ve only been able to
                                                                                                                     otherwise we’ll lose you as a valued client. And that’s
                                                        dream about
                                                                                                                     exactly how it should be.
                                                        We all know the journey of a 1000 miles begins with
                                                        a single step. Likewise, the path to your healthy,

                                                        have a chat.

24                                                                                                                   *Satisfaction Guarantee applies to 4-month Program only         25
Breakfree Weight Loss

1300 39 40 50
breakfreeweightloss.com.au

                      Empower your mind. Free your body.

              © Copyright 2014 Breakfree Weight Loss
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