Have you tried to lose weight?

Were you unable to stick with your diet/exercise plan?

Would you like to be in control of your weight management?

If you can answer yes to any of the above questions we believe

our course would be very beneficial for you.

The challenges...

How many times have we seen adverts for new diet plans or new fitness workouts that promise incredibly fast results? In reality there is no secret or miraculous solution to weight management. A healthy low-calorie diet and regular exercise is all it takes... but why is this so hard to do?!?

The truth is that results are hard to achieve because it takes hard work and commitment. Not only are there physical obstacles to losing weight (taking time to prepare meals, fitting in sessions at the gym, eating out with friends to name a few) but there are psychological obstacles that we have to contend with too. So, not only do we need to be prepared to make physical changes in our lives but we also need to be psychologically prepared.

What is CBT?

Our 'Cognitive Approach to Weight Management' course applies the Cognitive Behavioural model (CBT).The CBT model is based on the idea that thoughts, feelings, what we do, and how our bodies feel, are all connected. If we change one of these we can alter all the others.

When we are upset we can typically fall into established patterns of thinking, and behaviour, that often maintains our sense of emotional disturbance and, sadly, makes us feel worse. In terms of diet and exercise this can lead to a negative relationship with food where it is easier to give into cravings, or we fail to notice our own 'triggers' or how our own thinking style can lead us into unhealthy eating traps. We may also experience a lack of motivation to exercise, feel hopeless and defeated, which can all in turn make us feel worse about ourselves and, as a result, can ultimately sabotage our weight loss goals.

CBT works to help us feel better by identifying what may be triggering our disturbance, and noticing and changing problematic thinking styles and behaviour patterns. With this cognitive behavioural approach we cover:

• Self monitoring and recording

• Cognitive reconstruction (modifying unhelpful thoughts/thinking patterns)

• Goal setting

• Problem solving

• Reinforcement of changes

• Relapse prevention (how do we manage if we regain weight)

For more information visit our website page:

https://www.mindyourselfbootcamp.co.uk/services/

A Four Week Course

The course will take place on Zoom at the following dates and times. A course handbook will be emailed to you prior to the course start date on PDF.

The sessions will have a maximum of 5 participants (plus therapist) with a small friendly atmosphere . This is a collaborative course with ‘homework’ tasks being set each week.

Sunday 07/02/21 - 15.00-17:00

Sunday 14/02/21 - 15.00-17:00

Sunday 21/02/21 - 15.00-17:00

Sunday 28`/02/21 - 15.00-17:00

In addition to the dates above, we will be offering an extra one hour 'check-in/progress' session. This will occur 8 weeks after the end date of the course .

The course programme runs as follows:

WEEK 1 – INTRODUCTION TO CBT, GOAL SETTING AND RECORDING

WEEK 2 - CHANGING PATTERNS OF BEHAVIOUR, TRIGGERS AND OBSTACLES

WEEK 3 – COGNITIVE RECONSTRUCTION AND PROBLEM SOLVING

WEEK 4 - DEALING WITH SETBACKS

CHECK-IN AT TWO MONTH POINT

Who are we?

With decades of experience in the Royal Air Force as a CBT practitioner and running weight management courses in the UK and Cyprus, our CBT therapist Andy Kiani, (having subsequently gained qualifications as a personal trainer) founded Mind Yourself Bootcamp. The goal of Mind Yourself Bootcamp is to provide psycho-educational groups for those who have previously struggled with weight management.

Although the aim was to originally run holiday bootcamps, combining CBT theory alongside fitness, the current pandemic has meant that we have had to initially launch online. 'The Cognitive Approach to Weight Management' introduces you to the Cognitive Behavioural model and guides you in applying the theory to your own weight management goals.

The courses are run by Mr. Andy Kiani: RN, PG DIP in CBT & Personal Trainer

For more information please visit www.mindyourselfbootcamp.co.uk