Sandra Milburn
Lose weight - keep it off. Fad-free!
Are you frustrated by the lack of sustainable results when it comes to weight loss?
It can be incredibly frustrating, right?
You invest so much time and effort into your weight loss journey, only to find yourself struggling to get started or repeatedly gaining back the same stubborn 7 pounds.
You begin each week with great determination, only to slip back into old habits by Wednesday.
Finding a diet that suits your busy lifestyle seems impossible, and you've experimented with so many different approaches that you've lost track of what you should actually be eating.
At times, it feels tempting to give up on trying to change, accepting that this is how it will always be, and resigning yourself to a gradual weight gain.
No matter what you attempt or how hard you work, lasting progress seems elusive.
Picture your life free of those challenges!
🎉 You enjoy eating the foods you want without fear of losing control or feeling guilty after.
🎉 You trust yourself to decide when, what, and how much to eat.
🎉 You learn from those times when things don’t go according to plan without judging yourself.
🎉 You recognise when you eat for emotional reasons and are able to meet your true needs without always turning to food.
🎉 You move your body regularly and find joy in this.
🎉 You prioritize your self-care and well-being.
🎉 You value & accept yourself fully and unconditionally.
What if I told you that was possible?
Four Pillars of Focus
Successful and sustainable weight loss includes, but goes beyond 'calories in, calories out'.
By focusing on these four areas, we'll take a 360-degree approach to your overall health, weight, well-being, and happiness.
Mindset Mastery
Our behaviours and actions (or inactions) are driven by our thoughts and feelings.
Too often, we are not aware of these, as most thoughts are subconscious.
However, even small mindset shifts can make a huge difference in how we act and react. They allow us to make conscious choices that support our goals.
Nourishing Nutrition
Learn why the "good food vs. bad food" mentality doesn't actually promote good health.
Discover how you can improve your relationship with food and your body.
You can focus on nourishing yourself while also enjoying the many roles food has in your life. And yes, no food is off limits, unless for medical reasons or personal choice.
Activity & Movement
Regular exercise is crucial as we age to maintain muscle mass, reduce chronic disease risk and improve bone density.
It also benefits heart health, lowers diabetes and cancer risk, boosts mood, reduces stress, and improves cognitive function.
Brisk walking, swimming, cycling, strength training and dance classes are all effective ways to stay active.
Lifestyle & Longevity
Positive lifestyle changes improve longevity and health. Focusing on less stress and better sleep reduces the risk of chronic diseases such as diabetes, heart disease, and certain cancers.
Avoiding harmful habits such as smoking and excessive alcohol increase life expectancy and quality of life.
Practicing self-compassion, staying curious, and prioritizing mental health aid a smoother menopausal transition.
About me
Hey there!
I am Sandra and I empower women in midlife to break free from the endless and frustrating yo-yo and fad diet cycle.
I am a recovering perfectionist, a bit of a foodie, and currently in perimenopause. I am passionate about nutrition & fitness and embrace all the different roles these play in our lives & health.
I suffered from disordered eating when younger and this unhelpful way of thinking stuck with me for years, leading to unhelpful patterns of thinking.
A chronic pain condition stopped me in my tracks (literally) in 2016 and forced me to re-assess my lifestyle, mindset, and beliefs, including the stories I told myself.
All of this has taught me to take a more self-compassionate approach and work with my body, not against it. It has shown me how I can be the CEO of my own health and well-being, both now and in the future.
I now help other women to tweak their mindset and eating habits, pay attention to activity, stress, and sleep, and focus on their lifestyle. This puts them in control of their weight (loss) and health so that they can spend more time and energy doing the things they love instead of dieting.
Why work with me
1. Tailored Plan
Your journey is unique, and so is my coaching. I take the time to understand your individual needs, challenges, and goals. Together, we'll create a personalized plan that fits your lifestyle and meets you where you are at so that you get the results you are after.
2. Pragmatic Approach
Whether you are in perimenopause or beyond, I will provide you with evidence-based strategies and practical tools to navigate this transformative phase successfully. I'll equip you with the knowledge you need to make informed decisions and take control of your well-being. Let's future-proof your body and health.
3. Holistic Wellness
It's not just about losing fat; it's about transforming your lifestyle. I adopt a holistic approach that encompasses nutrition, exercise, stress management, sleep optimization, and self-care practices. We'll address the root causes, prioritize self-compassion, and cultivate habits that promote long-term health and happiness.
We all have the power to change our future.
Let me help you be the change in your life.
My Services Include
Personalised Nutrition Coaching
Discover the power of nourishing your body with wholesome foods that support hormonal balance and overall well-being.
I'll guide you in creating a sustainable eating plan that aligns with your goals and preferences, taking into account the unique changes happening in your body during perimenopause and menopause, but also your personal circumstances.
Lose weight, the nourishing way.
Fitness Coaching Tailored to You
Exercise is vital for both physical and mental well-being.
Together, we'll craft a personalized workout plan that suits your fitness level, interests, and specific needs.
We'll focus on building strength, supporting healthy metabolism, and enhancing your body's ability to thrive during this transformative phase.
Regardless of whether you want to run a marathon, take up Crossfit or keep up with the grandkids, we'll come up with a plan for you.
Behavior Change Mastery
Building healthy habits is daunting and challenging, but I am here to help you develop a resilient mindset and overcome obstacles that have hindered your progress in the past, like self-sabotage and procrastination.
Together, we'll unlock your true potential and create lasting transformations so that you can see the progress you crave and see the results you deserve.
Book a free Discovery Call
Keen to explore what working together can be like for you?
What My Clients Say
Everyone’s “wins” are different- for some, it’s losing 2 inches off their waist. For others, it may be enjoying a slice of cake guilt-free and without shame. Or how about feeling to never have to go on another diet again?
Here are some of the successes and wins my clients have achieved.
I'm sitting here over a stone lighter and feeling fantastic and motivated to stay fit and healthy. This program really got me thinking in a different way about several things, which is great, as you can't get lasting change if you keep doing things the old way (which didn't work).
Lots of encouragement that can get your where you want to go, no matter what your starting point is.
For me, it got me back on track in a big way and I've really enjoyed it.
Big thumbs up ad a massive Thank you xx.
Just wanted to reach out and say thanks for all your help and support over the last 6 months, it's been invaluable and I really appreciate it.
Thanks for listening to me this afternoon
You can't be rigid or inflexible if you're trying to create new habits, you've really got to find what works for you by testing a few things out and getting advice. And being realistic. I do like red wine, and I do like good food, and thankfully I also do like a lot of exercise!!! But I know that I can reduce the wine, or go without for periods of time when I want to, and it's not a hardship. And now I've seen that I can eat healthily for most of the time, but still indulge when I want to. Tracking is a very powerful tool as well.
It was our anniversary on Wednesday, we always go to our favourite Chinese restaurant and I always waddle out having eaten my own body weight in food, but not this year! I had a main and rice and left it at that. I've had a stressful week and haven't succumbed to chocolate so that's also a win!
I am so so grateful for all your coaching xx
I've been quite blown away by the changes that I've made and that have happened in my body. It really is a fantastic example of what's possible if you can get your head in the right place, and that the time is right, and you can give it a full commitment, but also that you keep a keen awareness around what you're doing and how you're feeling, as there have been moments when I've realised that something didn't feel right, (eg not eating enough at the beginning) raised it with you, got the feedback I needed, and readjusted.
So this morning I put a pair of knickers on (sorry) and there was slack… and when I think about it, I haven’t been as tired over the last few weeks and I am sleeping a bit better. So. There are some other benefits ….
Great steps today! I amazed myself!
So this Xmas jumper is no ordinary jumper. I've had this jumper for about 7-8 yrs and for a few years I haven't really worn it as it's been uncomfortable and tight....This year though...I will wear it with unadulterated comfort thanks to what I have achieved working with you.
I feel really brilliant. I genuinely just feeling very content. I'm like a powerhouse! thanks for your support and words of encouragement, it means a lot.
I am feeling so much more positive! Because of you xxx. I think if you were anyone else I’d have chucked it. You've got a nice way with you - good communication x
You’re great and very inspiring. Hope you know that
Great day - steps done, down to where I’ve not been before 🎉🎉
FAQ
How long is this program?
How much weight will I lose?
I could make bold claims like "you’ll drop 20lbs in 6 weeks" but that can lead to a yo-yo effect and would be of little benefit in the long term. A realistic expectation is to lose 1-2lb per week most weeks.
On average, my clients have lost 9 inches (25cm) and half a stone in 8 weeks. This is all whilst still attending social events and without giving up their favourite foods.
How do I know that you are the right coach for me?
There’s only one way to find out - drop me an email, and let’s book a no-strings-attached discovery call to see if we’re a good fit.
There is no charge for this.
I am really busy, will I have time for this?
Let me ask you this - is there ever a time when you are not busy? Chances are, there will always be more jobs added to your to-do list. Time passes anyway, the 'perfect time' is a myth, so why not get started anyway?
The good thing then is that you learn from the start how to make these changes a part of your life. For good. Not just for the 'quiet times'.
I have an injury/ cannot exercise. Can I still join?
Of course. The whole point of this is to meet you where you are at. Together, we will brainstorm solutions to overcome the barriers or challenges you face and start there.