Create healthy habits that stick.
Use them to change your life.
Create healthy habits that stick. Use them to change your life.
We’re going to throw the “all or nothing” approach in the bin, toss out the notion that white-knuckling your way to success is the only way to see
We’re going to throw the “all or nothing” approach in the bin, toss out the notion that white-knuckling your way to success is the only way to see success, and flip the idea that restriction, punishment and being harsh to yourself is the key to achieving your goals.
Because the truth is this
There is a path that will lead you to where you’re trying to get to.
The place where you feel confident in your health and how you feel about yourself.
Where every decision you make isn’t accompanied by a chorus of doubts, anxiety and judgement.
Where you’re kinder to yourself – and no longer beating yourself up for being “weak” or “useless” just because you didn’t make that 5pm gym session or you decided to have a glass of wine with your dinner.
The place where you feel in control of your own health and wellbeing…
…and where you finally feel like yourself – your very best self – again.
You’ve already tried every diet, exercise plan and “quick fix” out there in your quest to finally land on the one that works for you
The one that you’re able to keep going with for the long haul. The one that translates into lasting results.
And although you’ve started to understand what you need to be doing to create healthy habits that stick – the biggest thing that’s still missing for you is the ability to use those habits to create lasting changes to your health.
What if I told you that achieving your health, wellbeing and lifestyle goals doesn’t have to be a struggle anymore?
What if I told you that…
Here’s the thing: If you don’t believe me, it’s probably because you’re still falling for some of the biggest health myths out there
Myths like…
Science shows us that restriction is NOT the way to lose weight sustainably, and white-knuckling your way to your ideal weight or size will only cause more stress and pressure. What we do know is that building healthy habits (ones that allow room for balance, off days and the other things you have going on in your life) is the best way to sensibly and sustainably achieve your health goals
Perfection doesn’t exist so let’s knock this one on its head immediately. You are entirely capable of building and sticking to healthy habits. Your only problem?You’ve been taught that the only thing you can rely on when trying to achieve a goal is your own (unreliable) willpower. Creating daily habits is the best way to prove to yourself that you do, in fact, have what it takes to make lasting changes to your health.
When it comes to creating lasting positive changes to your health and wellbeing (be it through losing weight, building fitness, shifting your mindset around your reflection in the mirror or sense of self-worth), the change won’t happen overnight. If you want to make lasting changes, you need to give yourself the time and grace to incorporate them into your life. The reason you’ve never seen lasting success with any quick fixes, fad diets or “miracle” solutions you’ve tried in the past is because they don’t work. Change requires time (and heaps of patience and kindness!).
1
Realise that creating healthy habits – ones that are realistic, manageable and enjoyable – is the key to making real changes to your health, wellbeing and lifestyle
2
Build your own “skillpower” and stop relying on your (unreliable) willpower as a means of achieving your goals
3
Stop punishing yourself with the idea that there is such a thing as a “perfect” way to go about changing your life and give yourself the grace to do things your own way
…and this is exactly what we focus on in the Bite Sized Habits course.
“I’m on a mission to help you be your happiest and healthiest self”
…and I do this through helping you build the skills, knowledge and confidence you need to create lasting healthy habits.
Hi, I’m Dr Heather McKee and I’m a behaviour change specialist.
I’m hooked on the psychology behind what motivates people to adopt and stick to healthy goals – and after years of research, I’ve discovered the tools and shifts that allow us to create lasting changes in our habits. Understanding what drives us to break our habits and give in to temptation, and what makes those who are successful at long-term weight maintenance different, is crucial for knowing how to approach your health goals.
I use these research-backed skills to help people stick with their health and wellbeing goals without having to resort to restrictive dieting. My goal is to help you get to the place where you know what it takes to create healthy habits and you have the tools and confidence to stick with them and make lasting, positive changes to your life.
“This course was a game changer”
“A self-guided course for those who are serious about creating lasting changes to their health. You’ll be supported in building the evidence-based systems you need to stop relying on unreliable willpower, motivation and self-control so you can finally create healthy habits that stick.”
Deeba
Introducing
The Bite Sized Habits Course
A self-guided course for those who are serious about creating lasting changes to their health. You’ll be supported in building the evidence based systems you need to stop relying on unreliable willpower, motivation and self-control so you can finally create healthy habits that stick.
In the Bite Sized Habits course, we follow my 2-pronged approach that combines evidence-based skills with research-backed tools
How it breaks down
Each module covers one of the 4 pillars of The Habits Framework which form the foundational skills and evidence-based knowledge needed to dive deep into your current habits, change your mindset, learn to develop self-compassion, be mindful of your habits and master the skills needed for long-term habit maintenance.
Mastering your mindset is a huge component of creating long term change. We will start by identifying the myths or beliefs that are holding you back to help you realise the true drivers of your habits.
Module 2 – The Kindness Habit
Self-punishment hampers your success, so we’ll give you the tools to create self-kindness habits that can actually improve your motivation and your ability to stick at your goals.
Module 3 – The Mindful Habit
Your thoughts and emotions can drive your habits so it’s imperative to know how to cultivate the intuition and attention needed to overcome temptation and distractions
Module 4 – The Maintenance Habit
The key to seeing lasting changes is consistency. We’ll teach you the skills and give you the tools you need to fit your healthy habits into your life and continue making healthy lifestyle changes long beyond the end of the course.
How it breaks down
Each module covers one of the 4 pillars of The Habits Framework which form the foundational skills and evidence-based knowledge needed to dive deep into your current habits, change your mindset, learn to develop self-compassion, be mindful of your habits and master the skills needed for long-term habit maintenance.
Module 1
Module 2
Module 3
Module 4
At the end of each module, you’ll then work through the corresponding step of The Habit Blueprint to translate what you have learnt into action
The Habit Blueprint covers the tools you’ll need to put your new-found skills into action so you can stick to your healthy habits and make lasting positive changes to your health.
1: Finding your why
2: Using skillpower not willpower
3: Taking small steps
4: Knowing your when and where
5: Following your joy
In the Bite Sized Habits course, you get access to an entire system to build the skills, knowledge and confidence you need to create lasting changes to your health, wellbeing and lifestyle
£297
One Installment
- Access to the Bite Sized Habits course membership site and members-only portal that contains 8 weeks of research-backed exercises, guides, videos and resources that will teach you how to make your healthy habits stick
- Access to The Habit Blueprint and The Habits Framework
- Bonus resources, materials and exercises
- Lifetime access
£99
3 Monthly Instalments
- Access to the Bite Sized Habits course membership site and members-only portal that contains 8 weeks of research-backed exercises, guides, videos and resources that will teach you how to make your healthy habits stick
- Access to The Habit Blueprint and The Habits Framework
- Bonus resources, materials and exercises
- Lifetime access
“The course lives up to its promises”
“I loved this course and I would definitely recommend the Bite Sized Habits course to anyone. I think it’s very well put together, it’s easily digestible – you can do it while working, while raising little children. Heather is just lovely to learn from. The course lives up to its promises and you can be guaranteed to learn a lot about habits. Heather is an expert in this area and she shares some golden nuggets. I was able to apply this straight away to some of my own habits, which are now a lot more consistent than before “
Christa
You’ve got the questions, let's get you the answers.
I know you've got buyer's remorse from all the other products, courses and memberships you've tried over the years. This course is different: it's not a diet or weight loss programme or product; it's a permanent lifestyle change that will help you establish lasting healthy habits. Think about it like this: for the equivalent of less than £1 a day over the course of a year, you are going to get the tools and resources you need to finally create lasting change. Which means that once you've been through the Bite Sized Habits course, you can say goodbye (for good) to spending any more money on quick fixes, gimmicks and "miracle" products that promise you overnight success but never actually work – and instead keep your money for spending it on things that will bring you joy.
I understand that you’re busy which is why I’ve designed this course to be extremely simple, digestible and really easy to consume. It's completely self-paced which means you can work through it on a timeline that suits you. There are 8 weeks worth of resources but that doesn't mean you have to do the 8 weeks in one go. If you need to dip in and out of the course, you can because you have lifetime access to all of the materials. One of the most important parts of making lasting changes is realising that you have to do things in a way that works for you – and that includes this course.
I know from both the scientific studies carried out on thousands of people and through my own research studies, working with 1:1 clients and group work – that it's not you that has failed in the past. It's your system. You need to stop blaming yourself, your willpower and your motivation and instead blame your systems. This course teaches you the systems you need so you can create lasting changes and actually hit your goals. That being said, if you don’t love the course, there is a full money back guarantee. If you don’t feel that the Bite Sized Habits course has helped you build healthy habits or is working for you, I’ll refund you 100% of the course price. Simply send through your completed exercises within 30 days of completing the course and I will process your refund immediately.
The short answer is no. Listen, I know that you want a silver bullet and that you want things to happen straight away. But overnight success doesn't exist in any area of our lives. And the thing is – you've tried the products and programmes that promised you a 'quick fix' before, and you know that it isn't the path to long-term success. You know that lasting changes require sustainable habits. Everything I teach you in this programme is backed by science. There are no gimmicks, no fads, no #fakenews. Just simple, research-backed approaches to building healthy habits so you can achieve your goals sustainably.
Yes, it might not be sexy. But it works.
“The Bite Sized Habits course teaches you how to think about your health long term and it’s not in a way that puts you off like you can never have chocolate again! I am enjoying it because I can see these slow changes and it is not unmanageable. I like that I am seeing these changes and that is my reward.”
Sarah
“The course flipped things around and changed my perspective on weight loss for life. It helped me feel more positive in myself – better in myself.”
Alex M.
“This course is different from everything else you’ve ever done. It wasn’t just loads of advice. I liked learning and thinking about my goals – it wasn’t about someone else, it was about me specifically. We all know what we need to do, we need to exercise more and eat better but this was a different approach, it was empowering.”
Cathy
The Bite Sized Habits course will be perfect for you if...
- You’re ready to shift your approach to your health – and you want to prove to yourself you can achieve your long-term goals.
- You want to enjoy being healthy and feel confident within yourself. You no longer want to rely on restriction and deprivation as a way of being “healthy”.
- You’ve tried all the diets and plans and you know they don’t work for you. You want to find something that does. An approach based on research and the science of what it takes to make lasting changes.
- You’re willing to put in the time required. You have the patience to persevere for results because you’re ready to change your life.
..and if you don’t love the course? There is a full money back guarantee.
If you don’t feel that the Bite Sized Habits course has helped you build healthy habits or is working for you, I’ll refund you 100% of the course price. Simply send through your completed exercises within 30 days of finishing the course and your refund will be processed immediately.
£297
One Installment
- Access to the Bite Sized Habits course membership site and members-only portal that contains 8 weeks of research-backed exercises, guides, videos and resources that will teach you how to make your healthy habits stick
- Access to The Habit Blueprint and The Habits Framework
- Bonus resources, materials and exercises
- Lifetime access
£99
3 Monthly Instalments
- Access to the Bite Sized Habits course membership site and members-only portal that contains 8 weeks of research-backed exercises, guides, videos and resources that will teach you how to make your healthy habits stick
- Access to The Habit Blueprint and The Habits Framework
- Bonus resources, materials and exercises
- Lifetime access
“As soon as I started it – I knew it was for me, it wasn’t a fad or a gimmick. It made me exercise more without even realising it. It made me feel so positive, it didn’t feel like a big effort like other programmes. It felt simple and over the course of it, it all trickles down and you start to feel so positive, more relaxed, happy and less stressed.”
Sandra
“Doing the course was a light bulb moment for me, it became 100% obvious to me where I had failed in the past and what I should do in the future. I feel so much more in control of my weight now but not only that I feel stronger, more relaxed and happier.”
Cathy D.
“I think that this programme has helped to focus me. I am taming the inner critic using compassion & self- care. I am starting to be realistic about what I need to do to be more comfortable with myself. The big thing I’ve acknowledged is that the only person that can invoke the change I need is me, so I need to get on & do it.”
Maggie
“As soon as I started it – I knew it was for me, it wasn’t a fad or a gimmick. It made me exercise more without even realising it. It made me feel so positive, it didn’t feel like a big effort like other programmes. It felt simple and over the course of it, it all trickles down and you start to feel so positive, more relaxed, happy and less stressed.”
Sandra
“Doing the course was a light bulb moment for me, it became 100% obvious to me where I had failed in the past and what I should do in the future. I feel so much more in control of my weight now but not only that I feel stronger, more relaxed and happier.”
Cathy D.
“I think that this programme has helped to focus me. I am taming the inner critic using compassion & self- care. I am starting to be realistic about what I need to do to be more comfortable with myself. The big thing I’ve acknowledged is that the only person that can invoke the change I need is me, so I need to get on & do it.”
Maggie
If you keep telling yourself that the reason you haven’t achieved your health goals is because you’ve not found the “secret sauce” yet...
…it’s time to realise that you are the secret sauce.
You are the only one who can change your life.
At this point on your journey, you’ve tried everything else. And you know that none of the quick fixes, fad diets or “miracle” products actually work.
If you want to leave the cycle of not being happy with your life, your body, your weight, or your self-image behind for good…
… always punishing and berating yourself over every “wrong” decision you’ve ever made…
… and feeling the pressure to constantly transform yourself every new year, birthday milestone, or whenever you have an upcoming wedding or holiday…
… then it’s time to take matters into your own hands.
Let’s get you to the place where you feel in control of your own health and wellbeing – where you no longer feel bad about yourself and no longer waste money on quick fixes and temporary solutions that don’t actually work.
Creating healthy habits that stick and making lasting, positive changes to your life is possible.
Let me show you how.
If you keep telling yourself that the reason you haven’t achieved your health goals is because you’ve not found the “secret sauce” yet...
…it’s time to realise that you are the secret sauce.
You are the only one who can change your life.
At this point on your journey, you’ve tried everything else. And you know that none of the quick fixes, fad diets or “miracle” products actually work.
If you want to leave the cycle of not being happy with your life, your body, your weight, or your self-image behind for good…
… always punishing and berating yourself over every “wrong” decision you’ve ever made…
… and feeling the pressure to constantly transform yourself every new year, birthday milestone, or whenever you have an upcoming wedding or holiday…
… then it’s time to take matters into your own hands.
Let’s get you to the place where you feel in control of your own health and wellbeing – where you no longer feel bad about yourself and no longer waste money on quick fixes and temporary solutions that don’t actually work.
Creating healthy habits that stick and making lasting, positive changes to your life is possible.
Let me show you how.