Live Well, Your Way
A 12-Week Reset for Real-Life Health Habits
Redefine is a structured, psychology-led programme that helps you make meaningful changes to how you eat, move, and live. It’s about moving away from all-or-nothing thinking and building a foundation for habits that last - without diet rules, guilt, or perfectionism.
This is for you if...
Any of these sound familiar:
You keep starting over, trying hard, but nothing seems to stick
Health changes feel more like pressure than self-care
You’re overwhelmed by conflicting advice and endless “rules”
Guilt creeps in after eating, resting, or not meeting your own expectations
Motivation fades the moment life gets busy
And you're ready to:
A calmer, kinder, more sustainable way to look after yourself
Practical strategies to understand your choices instead of fighting them
Confidence in your own, real-life way to eat, move, and live well
Motivation that lasts because it's built around you
Support, structure, and clarity
What is Redefine?
Redefine is a 12-week, psychology-led programme designed to help you reset and reshape how you eat, move and live.
It's about making things feel natural, not forced - building ease and confidence into an approach that feels truly yours.
It's not a diet, a meal plan, or a rigid challenge.
It's a guided process, designed to help you:
- Understand what's keeping you stuck and why change feels hard
- Build an approach that fits your real life, not someone else's rules
- Learn what influences your motivation and choices, so you can work with them, not against them
- Replace guilt, pressure and all-or-nothing thinking with clarity and confidence
- Create a foundation you can genuinely maintain, even when life gets busy
Every part of Redefine is rooted in health psychology - practical, compassionate, and realistic - so you can feel confident in creating lasting change, your way.
What You'll Take Away
Across twelve weeks, you'll develop:
- A clearer understanding of why change feels hard - and practical ways to make it easier
- An approach to eating, moving, and living that feels calmer and more sustainable
- Practical tools to navigate busy or stressful times and setbacks, without starting over
- A realistic approach shaped around your life, not rigid rules or quick fixes
- Confidence in practices that feel doable, supportive and flexible, not punishing
What's Included
- Weekly one-to-one sessions - personalised support and space to talk things through
- Weekly video lessons - clear, practical guidance, grounded in psychology
- Weekly guided exercises - practical tasks to apply in your day-to-day life
- Weekly reflection prompts - simple questions to help you think things through
- A welcome gift - a journal and pen for your reflections, plus a kind reminder fridge magnet
- Extended resource access - revisit videos, tasks, and reflections for 3 extra months
- A structured 12-week pathway - designed to build momentum and confidence each week
What You'll Explore
Here’s an overview of the key areas we'll cover together:
- Motivations: Finding Your Why
- What Gets in the Way
- Why Diets Fail You
- Goals That Serve You
- Food & Eating Patterns
- Food & Emotions
- Reframing Activity
- Finding Your Activity
- Coping & Stress Supports
- This Time It’s Different: The CAN DO Reset
- Reflection & Reset: Your Empowered Future
Testimonials
Leah was able to be open & talk about problems she faced
"Sam has a natural ability to read and understand people, allowing her to support individuals in a unique way that benefits everyone. She's able to put people at ease and facilitate positive relationships effortlessly.
I am naturally a closed person, not opening up to people easily, but Sam has always made it easy for me to open up to her and I have never felt like I needed to be guarded or shut down after sharing personal details with her. This is a huge testament to Sam as a person as she's the only person I've met to date that has been that person to me.
Sam is organised, dynamic, passionate and determined, making her someone people are naturally drawn to."
Claire gained motivation to enjoy regular exercise
"I was struggling with the motivation to exercise, particularly to keep going day after day.
When I joined the group sessions, it gave me a community to support me and encourage me to keep going. Sam never pressured us, but her positivity made us look forward to being active that day.
I knew what I needed to do, but Sam helped me get my shoes on, get out of the door, and do it!"
Other kind words
"I found Sam engaging, amiable and knowledgeable The sessions helped break down the psychology of eating in the modern world. Sam put a few things straight in terms of the food and diet industry and social media unpicking the psychology of how they target people without simply bashing them. Used some group exercises to make simple points that hit home. I thoroughly enjoyed it and am definitely considering further work."
"Sam was great at helping to debunk common 'diet culture' approaches and help me to better understand ways that I can approach healthy eating in a more compassionate way."
"Great interaction and delivering understanding of why we eat what we eat,and knowing the ways to think about change"
What Makes This Unique
Most programmes tell you what to do. Redefine helps you find your way of doing the things you want to do.
It helps you understand why it's felt hard before - and what to do differently.
What makes it different:
- Led by a Health Psychologist - grounded in evidence, not trends
- Compassion first - no guilt, shame, or perfectionism
- Rooted in real life - built for busy, imperfect weeks
- Whole-person approach - food, movement, sleep, stress, motivation, and more
- No one-size-fits-all rules - everything is tailored to you
- This is your way - not a rulebook for someone else's method
- Sustainable change over quick fixes - a foundation for lasting wellbeing
About Sam
Dr Sam Cockle is a Health Psychologist and founder of Balanced Health & Wellbeing. She specialises in helping people make meaningful, sustainable changes to how they eat, move, and live - changes that feel good, make sense, and support the life you want to lead.
Her work combines:
- Evidence-based psychology
- Compassionate, realistic strategies
- A big-picture understanding of how your physical and emotional health connect
Her approach is built around you: your goals, your routines, your way of doing things. It's shaped by your values and focused on helping you build yourself up - not chase perfection or follow someone else's rules.
Sam is known for creating a safe, supportive space where people feel understood and empowered - without pressure, judgement, or perfectionism.
HCPC Registered Health Psychologist | Chartered Psychologist | Associate Fellow of the British Psychological Society
Redefine Programme Pricing
Price includes everything in the 12-week programme
Pilot pricing in place for a limited time
Option 1
Pay in full
£330*
Best overall value
*discount pilot pricing, available for a limited time
Option 2
Monthly instalments
3x £120 (£360 total)*
Spreads the cost
*discount pilot pricing, available for a limited time
Why pilot pricing?
Pilot pricing currently applies because I am testing new features, and looking for feedback and testimonials.
In return, this is huge value for money for you (honestly) because you get everything in the programme for a much lower price than it will later be.
Frequently Asked Questions
Why work with me, Dr Sam Cockle?
My foundation rests on qualifications in Health Psychology, ensuring that you receive advice grounded in scientific understanding and evidence-based methodologies. Not only that, I understand the importance of practical, realistic solutions. I'm here to empower you with actionable steps that seamlessly integrate into your lifestyle. No fads, no shortcuts – just sustainable, lasting change.
Will my sessions be confidential?
Yes. Although there may be some exceptional circumstances in which I may not be able to keep to this. This is if I believe you or someone else may be at risk of harm, or if I become aware of illegal activity. Wherever I can, I would discuss this with you before taking action.
Where are you based?
I am in Caerphilly County Borough, Wales, but offer online sessions across the UK. For in-person sessions you can choose whether you want to sit and talk in the comfort of a private room, or to "walk and talk", where we get outdoors.
How long is the Redefine programme?
Redefine lasts for 12 weeks, giving you the time and space to learn and reflect.
When does Redefine start?
As soon as you're signed up you'll get access to the first materials in the programme so you can settle yourself in and get going. We'll also schedule your first one-to-one session at that point too.
What is a Health Psychologist?
Health psychologists specialise in the psychology of health, wellbeing and illness. We are interested in how people think, feel and act when it comes to their health, and are committed to using our skills and knowledge to support people’s health and wellbeing. Different health psychologists will specialise in different aspects of health. My passion is working with people to protect and promote their health and wellbeing, particularly through considering different approaches to weight.
I like to envisage health psychology as a sort of bridge between physical and mental health. We're not medically trained like physical health specialists and we don't diagnose conditions or prescribe medications. We also don't (generally) delve into the direct treatment of mental health issues in the way that clinical psychologists, or other therapists or counsellors do. We sit somewhere in between and consider the broad picture, using psychology to understand and improve people's health and wellbeing, and healthcare systems.
Redefine, Your Way
It really is possible to take a compassionate, empowered and sustainable approach to eating, moving, and living well. Without the pressure of perfection or guilt.
Ready? Let's do this together.
*discount pilot pricing, available for a limited time
Have a question? Ask me via sam@healthwellbalanced.com
Not sure yet? I offer a free initial consultation to help you understand if this is right for you.
©2025 Balanced Health & Wellbeing. All rights reserved.