Are you stuck on the food and weight control treadmill?

Do thoughts of food, weight and shape 'concern' dominate your everyday thinking?

Is your attitude towards your body/ your self negative, critical, maybe even full of self-loathing?

Do you hunger to feel at peace within yourself and more comfortable in your skin?

If you answered "yes" to any of these questions, this evidence informed guided recovery program will get you off the food and weight control treadmill and heading for freedom by the most direct route possible.

You can take the slow road or fast-track to recovery. This program provide you with the knowledge, skills and support of a recovered health professional to help you GET FREE FASTER!

*Conditions apply



Praise for this course:

5 star rating

Thankful!

jeanne scheper

I am so thankful that I stumbled upon this course. I was heading on a trip to see a friend and was totally scared about how to handle eating while there. At ...

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I am so thankful that I stumbled upon this course. I was heading on a trip to see a friend and was totally scared about how to handle eating while there. At that moment I googled 'eating disorders and recovery' and this is what popped up. I cried because I knew Michelle would be non-judgemental and that this was the answer. I went away and tried to deal with the eating on my own and came home and ordered the course right away. While away, I knew I needed to recover and that I couldn't do this on my own. Part of me questioned whether or not I was even worth it. Now only 3 months later, change has happened!! I feel so much better around food, frequently I am not engaging in eating disorder behavior and I feel so much better about myself-in fact I think that is the most important change. Today is Thanksgiving Day in the United States and I am so thankful for this course---it has seriously changed me. I would totally recommend this course if you are struggling with food issues or eating disorder behaviors.

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5 star rating

Highly recommend 4x4 Freedom Express!

Rachel W

I am so thankful that I came across this program and would definitely recommend it to others. I’ve found that the online content, Michelle’s amazing support ...

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I am so thankful that I came across this program and would definitely recommend it to others. I’ve found that the online content, Michelle’s amazing support and the overall structure of the 4 keys is really breaking down walls for me and has given me hope to continue towards recovery and a life without an eating disorder.

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5 star rating

I have already seen great results

Veronica C

I would definitely recommend this program mainly because in a short period of time I have already seen great results. The program provides understanding and ...

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I would definitely recommend this program mainly because in a short period of time I have already seen great results. The program provides understanding and skills that can be used to initiate recovery and assist in recovery and recovery maintenance.

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5 star rating

Grateful!

Kate M

Michelle’s 4x4 Freedom Express is a wonderful tool. The text and PDF’s are clear and concise, with very helpful visuals. The videos are a great complement to...

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Michelle’s 4x4 Freedom Express is a wonderful tool. The text and PDF’s are clear and concise, with very helpful visuals. The videos are a great complement to the text. Michelle’s true character shines through as a relatable and approachable friend; like someone you would feel safe confiding in. Breaking it all down step by step (or key by key) as Michelle has done truly helps to take some of the overwhelm out of the journey to recovery. Working one-on-one with Michelle was a very positive experience and essential to my recovery. It is clear from the start that Michelle is on your side; she is there to hold your hand and cheer you on as you take the leap to recovery. She is professional, yet at the same time totally relatable. She is kind, caring and non-judgemental as she talks with you. Through your conversations, Michelle helps you get to the root cause of what may be holding you back from healing yourself. She helps you reframe your thoughts so that you no longer experience your “triggers” the same way. Your recovery is a choice, and you are ultimately forced to make those choices every day, multiple times a day. It is Michelle’s kind and gentle voice that I hear throughout my day, each and every day, guiding me in the right direction. Making it through to the other side of an eating disorder is no small task. We all need help to achieve the ultimate goal - freedom. Michelle helped me get there, and I believe she can help you too.

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5 star rating

Clear direction and steps to reach my goal

Candace C

The step by step structure of Michelle’s 4x4 course has helped me to clearly understand the direction and steps needed to reach my goal of freedom from hate ...

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The step by step structure of Michelle’s 4x4 course has helped me to clearly understand the direction and steps needed to reach my goal of freedom from hate towards my body and fear of food. My individual coaching with Michelle has been amazing in encouraging me to navigate a holistic approach to health that suits me. What sets her apart from previous people I’ve seen is not only her accessibility but her sincere understanding and genuine compassion for me to get better and live life to the fullest.

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5 star rating

Leading into freedom

Freda Kyle

This course is full of such insight and compassion. To have someone who really knows what an eating disorder is all about and who cares about your struggles...

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This course is full of such insight and compassion. To have someone who really knows what an eating disorder is all about and who cares about your struggles. Michelle wants to see you free from your disorder and has such knowledge and tools to really help you on your way to freedom. Through the teaching in this course Michelle has shone a light into the darkness of my illness and as the light has come on there is now hope and a road to freedom. As I went through the course and more light shone for me I kept thinking: "This makes so much sense."! What Michelle compassionately and with great care explains about ED/DE and how to get free from them just suddenly makes such sense to me that I have complete hope for total healing and know that I am well and truly on the path to freedom, which is somewhere I have NEVER been since suffering from this illness for the past 19 years. Thank you Michelle.

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About the instructor

Physiotherapist and Professional Counsellor specialising in eating disorder recovery and whole person health promotion

Michelle Sparkes

Michelle Sparkes is a physiotherapist and professional counselor with lived experience of anorexia, EDNOS and binge-eating in her teen and early adult years.  Director of Essential Health Concepts (1996), Founder of Women Worth their Weight (1998), Author of Illuminating Anorexia (2012), and Host of the popular Illuminating Anorexia, Eating, Self & Body Issues (iTunes) Podcast, Michelle developed the 4x4 Freedom Express to provide affordable, accessible and flexible support to people struggling with eating disorder and disordered eating concerns. She is passionate about helping individuals recover from these health and life consuming problems.

Course Curriculum

  • 1

    Introduction

    • The 4x4 freedom framework

    • Questionairres

  • 2

    Key 1 Adjust your Vision

    • Why VISION is the master key

      FREE PREVIEW
    • (i) A map (model) to help us SEE how EDs function

    • The problem with restrictive dieting

    • Miche's Model

    • The Diet Binge Cycle

    • The futility of restrictive dieting

    • (ii) A story to illustrate

    • (iii) Your story to clarify

    • Finding your story

    • (iv) How to get super-VISION

    • Exploring the spiritual dimension of disordered eating concerns

  • 3

    Key 2 Make a Decision

    • (i) Make a decision

    • The Relationship Between Vision, Decision, Goal-setting and Commitment

    • (ii) Get clear about what "freedom-land" looks like

    • Freedom-land

    • (iii) Bring intentional focus to your hope-full future

    • Hope-full future guided mediation

    • (iv) Gather support for the journey ahead

    • Identify your support team

    • Feed your heart

  • 4

    Key 3 Take Inventory

    • (i) Record

    • Food Diary

    • (ii) Review

    • Review Food Diary

    • (iii) Identify

    • (iv) Nurture

    • Nurturing ideas

    • Refocussing activity (optional)

  • 5

    Key 4 Take Action

    • Why ACTION is the success key

    • (i) Mealplan

    • Key MEAL-PLAN action steps

    • (ii) Mindset

    • Key MINDSET action steps

    • (iii) Problem-solve part 1

    • (iv) Problem-solve part 2

    • Key PROBLEM-SOLVING action steps

    • (v) Anchor part 1

    • (vi) Anchor part 2

    • Key ANCHORING concepts for your consideration

Don't spend another moment spinning your wheels when freedom beckons.