Welcome to
a year of small changes.


Created by four experienced healthcare and fitness professionals.

Focusing on the health issues facing us today.

Accessible to everybody.

There is no doubt that 2020 was a difficult year for many of us. The impact of the COVID pandemic is ongoing with many of us struggling with increased stress at home or at work, poor sleep, feeling isolated, lacking in energy and out of control. If you can identify with any of this then this programme is for you.

With a combined total of over 70 years of experience in the health care and fitness industries, we have used our knowledge and experience to create a programme that’s tailored towards improving the mental and physical wellbeing.

We've been featured in:

looking after your health and wellbeing has never been more crucial.

we are passionate about
helping people stay well

Dr. Matt Wild

consultant clinical psychologist, ma (hons.), dclinpsy


Dr. Laura Coia

general practitioner, mbchb, mrcp, nmrcgp


Grant Yuill

level 3 personal trainer, level 4 strength & conditioning coach


Dr. Isabel Howat

diabetologist & endocrinologist, mbchb, mrcp (glas)


how can we help you?


Our programme, created by health professionals, guides you through making small changes to your daily routines. As well as nutrition and physical activity, we focus on improving sleep, managing stress and being part of a community.

Our online programme can be used by everybody, even those who may not know how or where to start.

We help you make small, gradual, positive health changes that are achievable and lasting.

What's included in the programme?

We have adopted a step by step, online modular format which is easy to follow and completely adaptable to the individual using it.

The 7 modules are as follows...

Module 1 - The psychology of change

So you want to improve your health, but you don't know where to start? How do you work out what changes you need to make and how to navigate your way through the change process?

Matt and Laura give you the tools and knowledge to make sustainable positive changes that last a lifetime.

Module 2 - Working from home

There are now more people than ever working from home.

COVID 19 may have brought about this change with very little warning, but it is likely that working from home will become the 'new normal' for many.

While there are some benefits to working from home, we have also seen significant mental and physical health issues as a direct result of the increase in home working.

Matt and Grant guide you through how to ensure you are looking after your health when working from home.

Module 3 - Nutrition

We all know that eating healthily is good for us but it’s easier said than done. 

Izzy and Laura have created videos which focus on the connection between food and health, the difficulties surrounding weight loss and the pros and cons of various diets. 

Thereafter they take you through 4 sets of progressive videos covering everything from portion sizes, to snacking, mindful eating and meal planning.

Module 4 - Stress management

What is stress and how does it impact on your mental and physical health?

Matt and Izzy help you identify the stressors in your life and support you through the process of making small changes in your daily life to reduce stress, improve your quality of life and reduce your risk of developing problems with your health due to stress.

Module 5 - Sleep

Many people are unaware of the importance of sleep.

Lack of good quality sleep can impact on many aspects of your life and can lead to negative health outcomes.

In this module Matt and Laura guide you through small changes you can make to improve your sleep.

Module 6 - Activity

Now more than ever we are spending too much time sitting.

It is well recognised that the risks of 'sitting disease' are posing as big a threat to our health as smoking.

Small changes in terms of your activity levels can result in big improvements in terms of your short and long term health outcomes, BUT, for many, becoming more active is not an easy process.

Grant's programme 'Mobility matters' is completely inclusive, progressive and can be done at the office or from the comfort of your own home.

A few minutes a day will keep you feeling mobile , active and healthy.

Module 7 - Community

Social isolation can have dramatic effects on both your mental and physical wellbeing.

In fact, one of the biggest lessons we are learning from COVID is that we, as a population, massively underestimate the importance of being part of a community and being socially connected.

Having a socially connected workforce helps create a happy, healthy working environment.

In this module, Izzy and Laura discuss why being a part of a community, both at home and at work, is so important when it comes to your mental and physical health.

The 7 key elements for your success!

Nutrition

Improve your relationship with food and develop healthy eating habits.

Sleep

Understand the importance of good quality sleep. Optimise your sleep environment and your bedtime routine.

Activity

Learn how to improve your posture, increase your mobility and build activity into your daily life.

Community

Become more connected with your community and learn how this can benefit your health.

Stress

Techniques to reduce your stress levels and build resilience.

Working From Home

Revamp your home working environment and routines to reduce work stress and create a healthy daily routine.

Psychology Of Change

Evidence based approaches to successful and sustained change.

GET STARTED TODAY

Simple pricing


30 Day No Questions Asked Money Back Guarantee

We’re extremely confident that you’ll find being part of Small Changes useful in many ways. But, if for whatever reason you don’t feel the same, just let us know at any point in your first 30-days and we’ll send you a full refund. Guaranteed.

Frequently Asked Questions

How does the Small Changes Programme work?

The Small Changes Programme has been designed around the principle that making small changes in our habits and daily lives is achievable and more likely to be sustainable in the long term.

Often health programmes focus purely on diet and exercise. Our programme has been designed with the recognition that, although a healthy diet and physical activity are important, there are many other aspects of our lives that have an impact on health which are often overlooked.

Our programme is made up of a short videos. After the introductory video there are a series of videos looking in depth at the psychology behind making and sustaining changes and what we can do to maximise the chances of success.

The programme is then divided into the following modules:

- Sleep
- Stress
- Nutrition
- Physical Activity
- Working From Home
- Community

The modules are all made up of a series of videos, designed to be watched in order at intervals of around a week. Each video both builds your knowledge and takes you forward in making a small change which you can then work on. The programme can be worked through at your own pace.

The modules can be worked through in any order which fits with your priorities.

When can I start?

You will have access to the Programme as soon as you have signed up.

How long is the Programme?

The programme will vary in length according to the length of time you choose to spend working on each module. We would recommend spending at least a week embedding the changes discussed on each video. Therefore, at a minimum the modules would take the following time.

- Sleep – 4 weeks
- Stress – 8 weeks
- Nutrition – 13 weeks
- Physical Activity
- Working from Home – 2 weeks
- Community – 2 weeks

What happens after the Programme ends?

Once you have purchased the Programme you will have lifetime access to the videos. This means if you need to refresh your knowledge or give your new habits a boost, you can re-do the modules at any time.

Who can take part in the Programme?

You can take part if you are over 18. There are certain groups of people for whom sections of the programme may not be suitable. In particular, the Nutrition and Physical Activity Modules may not be suitable or those who are pregnant or breast feeding or those with suspected/diagnosed eating disorders. 

Those with medical conditions that may have an impact on their ability to follow a lifestyle change programme should talk to a health care professional before starting the programme.

I have a medical condition, can I take part in the Programme?

There are certain groups of people for whom sections of the programme may not be suitable. The Nutrition and Physical Activity Modules may not be suitable or those who are pregnant or breast feeding or those with suspected/diagnosed eating disorders. Those with medical conditions that may have an impact on their ability to follow a lifestyle change programme should talk to a health care professional before starting the programme.

I am pregnant/breast-feeding, can I take part in the Programme?

There are certain groups of people for whom sections of the programme may not be suitable. In particular the Nutrition and Physical Activity Modules may not be suitable or those who are pregnant or breast feeding or those with suspected/diagnosed eating disorders. 

Those with medical conditions that may have an impact on their ability to follow a lifestyle change programme should talk to a health care professional before starting the programme.

What makes your Programme different?

Most lifestyle change programmes involve making sudden “all or nothing” changes to your daily life.

This is one of the reasons that, although they may work in the short term, they are often unsustainable in the long term. The Small Changes Programme has been designed around the principle that making small changes in our habits and daily lives is achievable and more likely to be sustainable in the long term.

Often health programmes focus purely on diet and exercise. Our programme has been designed with the recognition that, although a healthy diet and physical activity are important, there are many other aspects of our lives that have an impact on health which are often overlooked. For this reason we have also created modules about Sleep, Stress and being part of a Community.

Our programme is made up of a short videos instantly accessible from your device. After the introductory video there are a series of videos written by an experienced Clinical Psychologist looking in depth at the psychology behind making and sustaining changes and what you can do to maximise the chances of success.

Once you have worked through these videos you can then choose to do the other modules in whichever order is appropriate for you. The programme is completely flexible – if there are areas that are more difficult for you, you can work through them at your own pace.

Will I lose weight?

The changes you will make to your relationship with food during the Nutrition module will often result in gradual weight loss. Everyone is different so the amount of weight loss will vary. Your new healthier eating behaviours will also result in you being much more likely to sustain your weight loss over time.

Do you recommend a particular diet plan?

As part of our Nutrition module we spend some time reviewing the pros and cons of various popular diet plans. We don’t believe that there is clear evidence at present that any particular diet plan stands out as more successful than the others. Our focus is on helping you embed healthy eating behaviours that will stand the test of time.

Will the Physical Activity module be suitable for me?

The physical activity module is designed to be suitable for the vast majority of people. It starts by focusing on the major movements your body is designed to make at a very easy level and progresses from there. Movement and Mobility are important for everyone from those who aren’t currently exercising to those who are already very active.

How much does the Programme cost?

There are various pricing options for our smaller packages. The standard price for our full package is… There may be special offers from time to time.

Do you offer a free trial?

We offer a 14 day money back guarantee. If you find the programme isn’t for you, you can cancel any time within the first 14 days and receive a full refund.

What is the payment schedule?

There is a one off payment that gives you full, unlimited access to the whole package you have purchased.

How can I access the Programme?

The programme can be accessed either through a mobile or desktop device.

Do you offer one-to-one or group coaching sessions?

At present we don’t offer one-to-one or group coaching sessions as part of the programme.