Say goodbye to body discomfort & mental anxiety related to food & weight loss & achieve self-acceptance & confidence for long-term health success.
Here's what I know for sure
─ Your lack of results is not due to a lack of effort on your part.
─ Not being able to achieve your desired weight loss makes you feel low self-esteem, low self-image, low self-confidence, negative mental health, and even self-hatred of both your body and your thoughts.
─ You are tired of wasting time and money to find that one solution for weight loss.
─ You are tired of yoyo dieting and exhausting exercising for the rest of your life. You've been on ALL the diets and methods to lose weight. You've tracked your macros and counted your calories.
─ You cannot feel a sense of calm and certainty about the weight loss direction, self-questioning and constantly confused.
─ You're smart, successful and determined.
─ You feel like you are constantly manipulated, that no one cares, and that you are not able to trust anyone because everyone has a hidden agenda.
─ You swing between extremes: You feel hopeless, almost wanting to give up, then have feelings you can do it, excited and energised, only to go back to giving up.
─ Not being able to stick with diet and exercise, and feeling weak and powerless over your own behaviours.
─ You are worried about long-term health consequences and the possibility of lifestyle-induced diseases.
So, you double down, pushing harder, trying more, and bullying yourself towards the finish line.
But it doesn't work.
It never works … because it can't work.
Believe me, I've been there, I know, and I completely understand.
About
My name is Justina Nothard
I struggled with my health journey, especially when I moved into my 30s. I tried all possible diets. I tried many different exercise regimes and followed a lot of advice on the internet and in books. However, despite all my efforts, I was consistently gaining the weight back, felt hungry and too tired to exercise and all that impacted my mental health. What's the deal with that?
Why My BMB?
The My BMB Program is a sustainable, mindful approach to weight loss that prioritises mental well-being and encourages self-esteem, self-acceptance and confidence alongside physical health, aiming for lasting lifestyle changes rather than quick fixes.
I will equip you with unbiased knowledge about your body and provide you with actionable tools that you will learn to practise daily so that you change your behaviour and patterns to achieve the long-term results you have been working so hard for and be at ease with yourself.
Your Body:
is amazing. You can throw so much at it, and it adapts and works for you all the time. But how much do you know about how the food we eat actually affects our bodies? I've done scientific research and found some amazing facts and so much misleading information that have changed the way I approach food and exercise, and it can do the same for you.
One of the best ways to help us make better decisions is to understand exactly what the food does to us. It really is a great help to your psychology to understand what is actually happening in our bodies and that we are not fighting against our own willpower.
Your Mind:
your mind and body are connected. Just knowing the right unbiased information can still be difficult to take care of your mind.
I believe that you can make the best decisions for yourself, and no one else can make them for you. You have developed some patterns and behaviours, and those behaviours and patterns can be changed or replaced if you act in a mindful way.
Your Business:
Who is going to look after your best interests? Who is going to look after your long term mental and physical health? I realised that the food and weight loss industry was only about profiting from me, and I had to take control of my choices. I made it a goal to make my body, my business, not theirs. Ultimately, the only person who can really make that change is yourself. This is why I have put together this program and meditations to help you build the confidence to take control of your own decisions.
Part 1. My BODY
Section 1
In Section 1, we have an honest conversation about fat and why it is important to our bodies. We then talk about Ultra Processed Foods (UPFs), what they are, how to identify them and what they are doing to our bodies. We then have a good look at real food and take a deep dive into all the macronutrients.
This section will give you a solid grounding in understanding the modern food environment so that you can be empowered to make good decisions for yourself. You will understand the difference between food that is meant to nourish you and 'food' that is just there to profit from you.
Section 2
In Section 2, we talk about a range of topics that can affect your body and your mind. These include the microbiome, hormones, exercise, fasting, sleep and alcohol. You will also learn that women's bodies are different from men's, and we have special bonus units that explain how these topics affect women differently so you can be empowered to work with your body rather than against it.
◦ Microbiome
◦ The problem with intuitive eating
◦ The hormone cycle
◦ Exercise
◦ Exercise like a woman
Section 3. So, What Should I Do?
Section 3 wraps up all the information of the Part 1 - My Body program and includes all the unit PDFs for reference, as well as an index of all the blogs.
.png)
%20(3).png)
Part 2. My MIND
─ Phase 1 (Week 1) is designed to help you be kind and empathetic toward yourself, be positive about the changes you are going to make, and set your own goals. We will also try to change the way you look at food and exercise and then take the first steps towards your goals. The week finishes off with accepting and honouring your feelings, which may be the most powerful skill that you can develop. 8 meditations, a special bonus unit for women.
─ Phase 2 (Week 2) is designed to help you progress from phase one and add morning, evening, and active meditations. We will try to kick start the day on the right path, check-in at the end of the day, and also give some encouragement during the day if needed.
─ Phase 3 (Week 3). Life happens. This phase is designed to help you manage day-to-day stuff in different life situations because, well, you know, life happens! 7 meditations, stress eating, UPFs cravings, toxic people, social media and more.
These meditations are based on three main approaches to human psychology: psychodynamic, humanistic, and behavioural. However, the main approaches I will be using are humanistic and behavioural. I believe that you can make the best decisions for yourself, and no one else can make them for you. You have developed some patterns and behaviours, and those behaviours and patterns can be changed or replaced if you act in a mindful way.
Want to know if the program is right for you?
It’s PERFECT for you if…
✓ You have a curious mind, are open-minded, are willing to take a close look at yourself.
✓ You are tired of the same old dieting strategies that don't work and are ready to explore something new.
✓ You crave a positive, strong, self-loving, self-accepting, confident, empowered body and mind.
✓ You're tired of beating yourself up and want ease, relief, peace of mind, calm, and to stop blaming yourself.
✓ You're not in a hurry and are prepared to navigate this journey at your own pace.
✓ You want to feel confident, content, calm and trusting about your own decisions without feeling that you are missing out.
✓ You want to feel positive about your future self and enthusiastic about your weight loss journey.
✓ You want to save time and have more time to focus on yourself.
✓ You're prepared for transformation and are ready for a change.
✓ You want to feel great in your body and mind.
✓ Deep down, you know there has to be a better way.
It’s NOT perfect for you if...
× You're looking for a quick-fix approach to weight loss.
× You just want meal plans and recipes.
× All you want to do is have the perfect body.
× You don't have the desire to make yourself a priority.
× You think you need someone else to tell you exactly what to eat and what to do.
-
Will you provide meal plans and guidance on what to eat?We cover all of the major food groups and why your body needs all of them. We will also uncover the truth about Ultra Processed Foods (UPFs) and the food industry. But this is not a diet to strictly follow, and there isn't a set of meal plans. Instead, we will help you with the information and tools that will allow you to make the right food choices for long-term success.
-
How is the program structured?The program is divided into two parts: My Body and My Mind. In Part 1, My Body, you will get a comprehensive breakdown of your body, including the food environment, fasting, exercise, and more. In Part 2, My Mind, you will get a set of meditations, tools and plans to help you change the way you think about yourself and food so that you can finally feel at peace with yourself and work towards your own self-interest.
-
How long does the program last?It’s up to you, everyone goes at their own pace. There are 24 steps in My Body. Each step is in bite-size pieces of 10-25 minutes, so you can go through whenever you have a chance. The meditations are set up as a 3-week program for the first time you go through them, but that is also flexible for you. There are 18 meditations in My Mind, ranging from 5-10 minutes each.
-
How long will I have access to the program?There is no time limit to the program, and you will have unlimited access to the materials and the Facebook group.
-
How do I know if this program is right for me?Good question - see here.
-
Do you talk about exercise, are there exercise plans?There are no exercise plans, but we do talk about exercise, which is an important part of ageing well, but it is not linked to weight loss in the way you may think.
-
Why is there a body part when information can be easily researched online?Good question, what frustrated me when doing my research was that there was so much conflicting and even misleading information. What I really needed was to put it all together in a structure that could help me connect the concepts with a wider perspective that really stimulated my thinking and made it easier to make the right decisions. Alongside that, I have put together a range of PDF resources as quick guides or summaries for easy reference.
I want you to envision yourself a few months from now. You'll have new tools in your belt. You'll feel lighter, easier, freer and will be well on your way to your weight loss goals.
Picture yourself:
◌ Embracing the weight loss journey.
◌ Being confident and trusting yourself about your own decisions.
◌ Having peace of mind that you are finally doing weight loss the right way.
◌ Focusing on the journey rather than wasting time researching or trying new diets.
◌ Feeling positive, strong, self-loving, self-accepting, confident, empowered, appreciating self, body and mind.
◌ No more yoyo dieting and exhausting exercising without real, true, meaningful direction.
◌ Understanding why you feel about certain foods and exercise and what they actually do to your mind and body.
My goal is that with the My BMB program, you can stop searching for that 'magic pill', and this will be your last stop in the endless effort of fighting against yourself.
Meet Justina
Founder
Hey, I am Justina. Thanks for stopping by. I am the founder of My BMB, My Body, My Mind, My Business.
I struggled with my health journey, especially when I moved into my 30s. I tried all possible diets. I tried many different exercise regimes and followed a lot of advice on the internet and in books. However, despite all my efforts, I was consistently gaining the weight back, felt hungry and too tired to exercise and all that impacted my mental health. What’s the deal with that?
I reached the realisation that my body and my mind is my business, and no one is coming to help me genuinely. I made two decisions: The first thing I needed to do was love, accept, and appreciate myself and take care of my mind. Secondly, I realised that the best way to make the right decision for myself was to do my own research and decide for myself what is best.
The biggest challenge I feel a lot of people face while trying to lose weight, and this was true for me, is your own psychology. In a way, you know what you should be doing, but you are not doing it. I know that can be a struggle, and that is where it is so hard to make meaningful and lasting changes. And that is the biggest struggle, isn’t it - achieving long-term success.
While I was studying counselling skills, I learned so much about human psychology and developed tools, exercises and self-hypnosis/meditations to practise in my life, which finally allowed me to achieve long-term results.
You have to take care of your mind and change unhelpful patterns of behaviour to positive ones. Sometimes, we lack the internal voice telling us to make the right decisions for ourselves or be able to say no to choices because saying no is good for us. Meditations are a great way of changing your internal voice. By listening to the meditations over and over again over time, the messages in these meditations can become your own internal voice. This will be a powerful tool for you to achieve the long-lasting results you have been working so hard for.
I also realised that the problem in today’s modern world is that there is so much information these days about healthy lifestyles and diets, and it is just so confusing to try to understand the truth. One day, you hear a convincing argument about a diet or product, and then the next week, you hear a convincing argument saying the opposite! I was just fed up with THE experts. The more I looked into it, the more I saw that someone always had their own best interest in mind, often linked to the big food companies or other 'special interests'.
That is why I started My BMB: so that I can help you make that same decision, to say to yourself: 'My Body, My Mind, is My Business!' I am just an ordinary person, and I wanted to present the information I had discovered from that perspective, not as some “fitness expert”. I hope to present an unbiased view of the best information out there and not to push some narrative, even when the evidence change
I researched all the big topics: food, diet, exercise, sugar, healthspan, alcohol, hormones and more. The more I learnt, the more empowered I felt to take control of my health and make my own decisions about what was good for me and what compromises I was happy with; it was my (informed) decision!
I want to empower you with knowledge without bias and provide you with tools for your mind to implement the changes you choose. I hope that in My BMB, you can stop searching for that 'magic pill' and be your last stop in the endless effort of fighting against yourself.