Does This Sound Familiar?
You're constantly obsessing over your body and what to eat; what’s the right choice, what’s the wrong choice. Even when you try and chose “healthy” options, you're still over thinking it.
You're "good" all day but find yourself snacking on "bad" foods all night. You feel like "balance" and "moderation" just doesn't work for you.
Your mind is spiralling with constant thoughts of "I need to lose weight". You don't want to diet anymore, but you're uncomfortable in your body and don't know any other way.
You already know what you "should" be doing, you just can't seem to stick to anything long term. You have no energy, feel at a loss and just want to be happy and healthy at this point.
What if in 10 weeks...
Gravitating towards healthier foods and consistent energy throughout the day becomes your new normal.
Eating when you are hungry and stopping when you are full becomes second nature.
Choosing what to eat stops being confusing.
You feel so in control around "junk" foods that you forget they are even in the house.
The way your body looks no longer has the power to ruin your day.
Thoughts about food and your body aren't at the forefront of your mind anymore, allowing you to be more present and happy.
Yes!
It's Possible.
Even for You.
If you're longing for freedom from the CONSTANT food and body obsession, and seeking a world of balance and self-acceptance, you can't continue beating yourself up and trying quick fixes.
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Instead, you need to address the root cause of your food and body challenges. THAT is what is keeping you TRAPPED in the "all or nothing" cycle.
Introducing
"Oops I Ate it Again"
The Program
Your transformative 10-week journey towards food & body freedom
Welcome in sustainable wellness and self-compassion in a way that's LIGHT and FUN, with a play on a "Britney Spears" theme
ENOUGH with the complicated nutrition recommendations and the fad diets. Let me help you build your "unique to you", self care toolkit designed to support you not for a few months, for life (not just a few months).
PROGRAM FEATURES
Learn how to eat intuitively
We are born intuitive beings—we innately know what we need when it comes to food, but collectively, we've forgotten how to listen! When we learn to trust our bodies again, we can experience true food freedom. Ditch the food confusion and reconnect with your body to make eating choices that are truly YOUR OWN.
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Let your body guide WHEN and HOW MUCH you eat by listening to your unique cues. Discover how to make choices that FEEL good and TASTE good, so you finish satisfied and aren’t left wanting more.
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Stop binging, sneaking food, and feeling lost. Abandon the made-up food rules that don’t serve you and your needs.
Body Image Work
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Every week, we’ll engage in mindset work, reflection, and activities focused on how you feel about your body.
The goal is to help you reach a place where you can look in the mirror WITHOUT spiralling into an "I'm not good enough" mindset—a place where you can move on and have a great day regardless of your appearance. A space where you can feel GRATITUDE, ACCEPTANCE, and RESPECT towards your body—maybe for the first time ever.
Customize Your Eating Pattern
Are you a mom? A student? Retired? A busy workin gal? Are you an "on-the-go" person or live a more laid back lifestyle? Do you need convenience? Variety? Do you love or hate cooking?
EVERY situation is different. To make sustainable changes, we have to look at the logistics of your day-to-day and address any barriers, head on. The ultimate goal is to learn to eat with the FLOW of your life instead of following rules that don't serve you.
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Together, we'll discover the best eating pattern for YOU and your lifestyle, and generate a TON of meal ideas tailored to your unique preferences to support your long-term eating journey.
A "Lighter" Approach to Healing
I created the Oops I Ate it Again Program with a fun pop music theme to bring lightness to a traditionally heavy topic, making it something you'll actually enjoy coming back to day after day.
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I'm not just any dietitian and coach—I'm a POP MUSIC GIRLY, through and through. With a young soul and JOY as my highest value, I'm here to make your journey as FUN AND EASY as possible.
Born in the 90s and raised on the queens of pop like Britney, Christina Aguilera, and Destiny’s Child, I'VE infused their spirit into this program. Each program module is named after an Britney Spears song, giving it that fun early 2000s vibe.
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This program isn’t about adding more weight to your shoulders; it’s about lightening the load and having some fun along the way. When you meet with me, it’s like meeting up with a friend every week. I pride myself on creating a non-judgmental, safe space where you can cry, laugh, get angry at diet culture, and heal. And hey, why not dance it out every week to a new Britney song at the same time to celebrate your progress? PS... YES, THAT'S ME DANCING TO BRITNEY SPEARS BACK IN THE DAY!
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Eat Intuitively From Here on Out
Let the music guide you...
Welcome Module
Your Food Journey Starts Here
We’re not messing around—this time, we’re getting to the root of the issue. Dive deep into your current relationship with food and your body using measurement tools like the Intuitive Eating Scale and The Body Appreciation Scale. Understand what got you here and pinpoint exactly where you want to be based on your worksheet learnings. Document this pivotal moment so you can look back after ten weeks and SHOCK yourself with how far you've come.
Module 1
Diet Culture, You're TOXIC.
You can’t move forward and learn to trust and respect your body without understanding the world of diet culture, weight stigma and how it's impacting you. Learn facts and statistics that will blow your mind and ensure you break free from the chains of diet culture permanantly. I promise, once you discover the truth, you’ll stay out forever—no fad diet will ever have the power to fool you again.
My Hunger Cues Drive me CRAZY.
Module 2
Learn how your body communicates with you. We're born with this ability, but become SO disconnected from it after years of the world telling us how we "should" be eating. Your body's needs change every. single. day. Want to know how much food you should be eating? You MUST learn to listen to your body's and go with the flow of the communications coming in. Re-connect using impactful supports like my Hunger Pattern Tracker and my Hunger Scan Meditation.
Module 4
Got Food Rules on My Radar
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It's time to take a bulldozer to your brain and declutter all of the BS that's been piling up for years—most of it made up and doesn't pertain to you. Let's start fresh. There are no rules with eating, only what works for you. Time to clean it up and shut down the "food police" so we can eat without the stress and noise of what's "wrong" or "right". We'll use reflective tools like the Food Rules Quiz and journalling exercises to get here.
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Module 3
Gimme Gimme MORE (Food)
So, you want the experience the world of "balance" and "moderation" when it comes to your eating, like everyone else seems to? You want to enjoy ice cream in the summer, have a damn s’more or go out for pasta and wine with your girlfriends without the lingering guilt and shame? Step by step, we will get you there. Expect drastic healing with the support of the life changing systematic "Make Peace with Food" approach from my Intuitive Eating Counsellor training.
Slow Down Baby, One More Time.
Module 5
Do you frequently find yourself eating until you're so full you have to unbutton your pants? Is it near impossible for you to leave food on your plate? Maybe the food taste so good that you feel that you can't stop? If this is you, I want to help you re-discover what comfortable fullness feels like in your body, through coaching and impactful activities like my "Feel Your Fullness" Exercise and "Meal Time Meditation".
My Body, My Perogative.
Module 6
Satisfaction and Gentle Nutrition—combine the two, and you get the perfect combination for easy, enjoyable eating for life. Expect meal ideas galore that suit your likes, dislikes and life style, it's my specialty. Let me show you how to make mealtime simple and enjoy eating again.
Become More Comfortable in Your Skin
Weaving in body image work throughout your 10 weeks
Tune Into Your Internal Soundtrack
Your inner dialogue impacts the way you feel about yourself. I'll guide you to begin noticing your thoughts—what's playing over and over again in your "internal soundtrack". Discover how the noise may be impacting your ability to feel comfortable in your body.
Remove Environmental Triggers
Throughout the program, we will identify and minimize any environmental triggers that send you into negative body image spiral. We will practice noticing what triggers YOU, specifically and make the neccessary changes that will serve you long term.
Reframe Critical Thoughts
Learn how to free yourself from your inner critic. Together, we will begin gently shifting towards more supportive language, without disregarding your old thoughts and emotions.
Rediscover Your Identity Beyond Your Body
Who are you, body aside? What makes you, you? What are your highest values? What are your strengths? Side by side, I will get you to a place where you remember the bad ass queen that you are. Let me hype you up, so you can hype yourself up too!
Cultivate Body Gratitude
Your body does so much for you, what would it feel like to be grateful? Through this process, i'll help you experience gratitude towards your body and all it does for you.
BONUS: Body Gratitude Nighttime Hypnosis Track
Begin to reprogram your thoughts while you sleep (yes, it can be that easy!) with a soothing nighttime hypnosis track focused on cultivating body gratitude. Let my voice guide you towards a more positive and appreciative relationship with your body.
Client Story
"As cheesy as it sounds, this program truly changed my life. My internal dialogue has changed to be kinder, more compassionate and supportive. While I had done a lot of diet culture unlearning of my own, I needed guidance and support to help me through next steps. I needed help to switch my mindset to help fuel my body instead of restricting. I needed to trust my hunger and fullness cues again.
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My relationship with food is in a better place than I could have ever dreamed of. All of that noise with food thoughts and self judgements occupy so much less brain space now. I will forever be grateful to Samm for creating this program and to myself for putting in the work to get there."
Stephanie M.
"I said YES when asked to be a swimsuit model this summer.
This would have not been possible had I not taken Samm's course. I was nervous the day of, knowing that I would be the largest body at the shoot, but ended up having so much fun and really feeling great in my skin. "
When Steph came to me, she lead a very busy, hectic lifestyle as a nurse and an online creator. Here is her story.
What You Get
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Fun & Flexible Modules
My online modules are designed for maximum accessibility, allowing you to complete them from anywhere, at your own pace. I have combined video, audio, reflection, and hands-on activities to cater to all types of learners.
The content is thoughtfully organized to guide your healing journey, drawing on my years of experience helping dozens of women heal their relationship with food and body. Plus, it's fun! Each module features colorful, playful Britney Spears graphics and ends with a celebratory Britney BOP.
Weekly Calls: Where the MAGIC Happens!
While the modules are crucial, the REAL magic happens during our 1:1 sessions.
You’ll get TEN 90-minute private calls with me throughout the program. These calls are designed to give you the personalized support you need to make massive change. We’ll spend about 30 minutes building lasting habits around your eating pattern, and the last hour processing the intuitive eating and body image work of the week in a way that serves you and only you.
This is your safe space to celebrate wins, express emotions, and experience your big "AHA" moments and breakthroughs. I promise to be your hype girl, as you crawl out of your cocoon and transform into the bad ass butterfly you were always meant to be.
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Self Discovery Resources
Do you love self-development work, quizzes, astrology and personality tests? Me too.
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This program is all about getting to know yourself on a deeper level so you can truly practice self care in a way that suits YOU. Get ready to reconnect with your intuition, and start taking care of your unique needs after gaining access this program's incredible variety of resources.
Picture cute, Britney Spears-themed worksheets adding a touch of fun. Grounding meditations offering moments of calm reflection. Measurement tools like the Body Appreciation Scale from my Intuitive Eating (IE) training. And don't forget our carefully crafted reflection questions, designed to spark massive internal change in your healing journey.
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Why It Works
My motto?
“Follow what feels good”
... for you.
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I simply cannot stand things that are needlessly complicated (cough cough...diet culture!!!)
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This program is anything but that, and that's why it works.
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I pride myself on my ability to take this complex health world and distill it into steps so simple, my clients are AMAZED at how easy it can be!
Eating and living in your body was NEVER meant to be HARD.
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Discover what health means TO YOU, stop over complicating it and instead, make it easy and intuitive. You know what you need, let the program guide you forwards figuring that out.
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"This was the best thing I could have done for myself both as a mom, and honestly just for me. This program has completely changed my entire mindset about how I think about food and my body. As much as you see things on social media about programs "working", I can honestly say taking this program has changed the trajectory of my life for the better. How you feel about yourself is the foundation for your life and your happiness."
- Monica C.
Why Choose Me to be Your Guide?
Hey, I'm Samm! Registered Dietitian, Intuitive Eating Counsellor, and Coach.
I believe my purpose is to liberate others from the chains of diet culture, guiding them towards finding peace with food and their bodies.
Why? Because your body is your home and i know what it feels like to be at war with it, just like you.
Personal Experience
I grew up with all the food rules, experienced the intense food preoccupation, lived with the constant critical body talk. I know the intense fear that surrounds a changing body in a world where not all bodies are accepted. I've felt the guilt associated with eating foods deemed "bad". I became obsessed with being "healthy", only to become a less healthy version of herself day by day. Everyone of course, has their own unique story, but you can feel safe knowing I've lived stuck in the diet obsessed world too.
Registered Dietitian
It's wild out there in the nutrition world, isn't it? With social media, it seems like everyone's a health guru, dishing out advice left and right. But let's be real, most of it's just personal experiences, not actual expertise. Listening to what worked for someone else will most likely just leave you more confused about food and your body.
That's where I step in. As a Registered Dietitian with a degree in food and nutrition science and hundreds of internship hours, you can always count on me for the most up to date, evidenced based health and wellness info. My profession is regulated, meaning I'm always learning and staying up-to-date with the latest evidence-based info. Let me cut through the BS and give you the straight-up facts you need.
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Certified Intuitive Eating Counsellor & Coach
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My journey as a Dietitian has been focused almost entirely on building my nutrition counselling skills. Over the years, I've seen countless women walk into my office, each one desperate to transform their bodies and eating habits. Yet, after just a few years, I realized that I lacked the right tools to truly help these women find peace with their bodies. They didn't need another voice telling them what they "should" be eating.
That's when I decided to dive deeper. Over a span of two years, I dedicated myself to further education in the world of Intuitive Eating and Body Image. I completed live webinars, variety of tests, and hundreds of supervised client hours leading me with two additional certifications as a Certified Intuitive Eating Counsellor and IE and Body Image Coach.
Needless to say, I truly understand how to guide you towards the peace you seek with your body and food.
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Still on the Fence?
Why you should jump in
Let go of guilt:
Keep your favourite foods around and enjoy meals out without feeling stressed or guilty. Learn how to be in control of your food choices without the need for strict rules or deprivation.
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Simplify eating:
Take the thinking out of eating. Eat in a way that feels natural, while supporting your health. Stop overthinking your choices and eat like a "normal" person again, stress free.
Free your mind:
Experience newfound brain space as you let go of food obsessions and self-criticism. Become present and mindful so you can fully engage in and enjoy the moments that matter most.
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Choose Lasting Change:
Diets and restrictions only lead to frustration, lower self-esteem, and increased cravings. Embrace a different approach—one rooted in self-acceptance and a healthy relationship with food that aligns with your long-term goals.
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If you made it this far down the page, what are you waiting for? You landed here for a reason.
If you're ready to take the next step, I'm ready to be your guide. Book your FREE discovery call now, no strings attached. Expect a no-pressure, relaxed conversation to determine whether or not it's the right fit. If it's aligned, great! If it's not, I will do my best to send you in the direction of the right next step on your journey.