Become Boundaried AF
It’s always the right time to take care of you
You Always Go ‘All-In’
But—hey—all the important YOU stuff is in brackets, pushed off to the side.
The next plan, the next program, the next coach, the next self-help book: that’ll be the silver bullet that finally hits the target.
All this leaves you—it’d leave anyone—exhausted, depleted, and frustrated.
Because 99% of the time when you’re saying yes to other people, you really want to scream NOPE and get some precious ‘me’ time.
But…maybe you’re scared to disappoint them and, honestly, how do you even say no without feeling like a total bitch?
Been There, Done That, Got the T-Shirt
Ever since I was a kid, I always did what others needed or expected of me.
I said ‘yes’ to their requests, their ideas of beauty, their ideas of success.
One day I looked up and realised I didn’t know who I was anymore.
I was constantly in survival mode, my body and mind worn to shreds.
That was the first day I said “NOPE!”
It took a lot (I mean a fuckton) of hard work to find myself again.
It took a lot of NOPEs: some scary as hell, others joyous beyond belief.
After I got my life back into my own hands, I studied, got certified, and became a Nope Coach for others.
I’m Suzanne Culberg and I’m on a mission to make boundaries normal and celebrated.
We should be saying NOPE more often.
Introducing Why W8?
Program Dates: 23rd January - 2nd April, 2023
A 10-week online group program for over-doers who are ready to become intentional action-takers.
So why wait? There’s no time like right now.
Massive Overhauls Aren’t The Answer
We’ve all been there before…many times.
Stuffing your pantry with items you don’t really like because they’re ‘superfoods.’
Making a 10-item goal list and telling yourself you’ll have it all done in two weeks.
Joining a boot camp or retreat to finally get your shit together…maybe?
Here’s the annoying truth: there is no quick fix to taking care of yourself and feeling better.
That bubble definitely needed to be burst.
Massive overhauls are usually a direct line to disappointment.
In Why W8?, you’ll learn how even the smallest of actions leads to lasting changes, but no changes can be made without badass boundaries.
A balance of teaching, coaching, and discussion, all designed to help you take back control over your life.
No more unattainable goals. You’ll learn the art of setting small tasks to get you to a big win.
This isn’t a boot camp, but it isn’t a party either. We’re all here to do the work. So let’s fucking go.
Get The Shit Done You Want To Get Done
We are, at all times, both totally brilliant and a total mess.
What we most need is a compass, a set of practices, to help us navigate the ever-changing emotional landscape of that big messy thing we call ‘life.’
Let Why W8? be your opportunity to generate the self-compassion and self-awareness you need in order to heal. As your coach, I’ll be a customised-to-your-needs cocktail of empathy, zero-excuses butt-kicking, and humour.
Is your style to just listen? Group coaching. Do you learn best from others? Group coaching again. Want regular easy access to me? You got it.
The real work happens outside of the live sessions. Guided journaling will help you reflect, plan your actions, and track your progress.
Repeatable, small tasks build momentum, see? I will encourage you, every day, to go out there and say NOPE.
You’re Not Alone, Promise
Here’s the thing—doing ‘the work’ alone isn’t gonna get you anywhere.
Momentum happens in a community, a community where you can actually be yourself and stop pretending to be perfect all the time.
It takes a village to remind us all that we’re doing better than we think we are.
We can all encourage and support each other.
Meet and connect with others who are working on their NOPE powers.
People who struggle with boundaries with themselves and with their families.
People who have also spent a long time with the heavy weight of negative self-talk.
You already have the capacity and ability.
Why W8? gives you the space and the community.
This is your safe place to be vulnerable, share your everyday stories, and get a ton of compassion in return.
What does this mean? It means we see you. We’re here for the ups and the downs. No toxic positivity here.
Yeah, third time’s a charm, but this time you get to do the butt-kicking. You’re all in this together.
Live interactive group coaching calls
Always-on supportive community
Guided journaling for active reflection
8 actually completable modules
Led by a certified, experienced coach
Program Dates: 23rd January - 2nd April, 2023
Become boundaried AF.
I’m Suzanne Culberg
I used to wish I had a place where I felt seen, validated, and valued. For over three decades, I struggled with my weight and chronic over-giving to others. Lacking a supportive community, I buried myself in body-shaming diet culture, expensive boot camps, and heaps of negative self-talk.
I knew there had to be a better way.
With consistent diligent mindfulness practices, I was finally able to accept that not every single day is 100% the same.
Our capacity and focus change all the time.
Being in flow with these changes and having the tools to help be present to whatever shows up is what ‘the work’ truly is.
I overcame my negative patterns of behaviour (and shed major kilos while I was at it) and realised I wanted to help others find the same self-love transformation.
Bringing my Bachelor of Medical Science knowledge, Fitness Trainer dedication, and Coaching Certification empathy together I created Why W8?, my 10-week signature program.
I’ve been coaching for years now and never get tired of the transformations I get to witness.
One participant said:
It's made me feel seen, validated, heard, and valued and I credit a lot of the change I've experienced to the little habits and learning to show grace and kindness and boundaries towards myself.”
Small Steps Toward Whole-Hearted Acceptance
Forget the linear model of exhaustive productivity and forced results. Preserve precious energy by noticing and embracing your own cycles.
We all need different motivations to get things done. Overcome resistance and figure out what works for you.
The compound effect of small actions cannot be denied. Forget the massive overhaul boot camp lifestyle. This is about small steps for big-ass changes.
Over-doing, over-consuming, over-working, and over-giving all come from a lack of boundaries. Learn how to say ‘nope’ without feeling like a bitch.
What actually makes you feel better in the long run, not right this minute? Discover your self-care and shine a light on your shadow comfort habits.
Affirmations are like spraying turds with glitter. Creating new beliefs is about clearing out what doesn’t serve first and THEN installing the new.
You’re not broken. You’re living. And living is really fricking hard sometimes. Feel to heal, not to fix yourself.
You have three currencies to work with: time, money, and energy. Energy is your capacity, your ‘I give a fuck’ budget. Get what is stagnant and stuck in your life moving again.
Asking for a high-five isn’t selfish or bragging. It’s time we re-embrace what feels good. Without good times, everything will always feel like shit.
What is the benefit of staying as you are and not changing? What have you shifted over the 10-week program? Where do you want to go from here? No work is complete without reflection.
Why W8? Is For You If…
I’ve got a special place in my heart for you if you…
Become boundaried AF
It’s always the right time to take care of you.
Program Dates: 23rd January - 2nd April, 2023
Frequently Uttered Questions
The Modules and the group coaching calls are recorded.
The replays are available in the Facebook Group for the duration of the program.
There are also audio recordings made available for you to download and keep.
However you must download them prior to the end of the program.
The journaling calls are not recorded.
Why W8? is not a ‘go hard or go home’ program!
This is an interactive learning experience, and you have complete permission (and encouragement) to go at your own pace!
Whilst I can’t guarantee results, I can tell you that I am hyper focused on you making sustainable changes, and if you commit to implementing the small steps and bringing your results to the group, together we can unpack what is going on for you.
The more you show up, be real and vulnerable and supportive of each other, the more we grow as a group together.
The results you will get from this program are totally up to you.
If you truly desire this change, and you would like my support and help, I encourage you to make the decision and join now.
Why W8? Is an over-consuming program.
Some people are overeaters (Raises hand, I’m a foodie!)
Other people are over-workers, over-shoppers, over-drinkers.
I believe the basis of yo-yo dieting is that many of us swap our overeating behaviour out for another over consuming, until we can’t stand it anymore and go back to overeating. (I literally wrote the book on this!)
Why W8? Is about transforming our over-consuming, by learning to stop over-giving and to start taking care of ourselves.
There is a reason it’s called Why W8?
The name says it all.
If you’re looking for a reason to wait, you’re always going to find one.
My question to you is what are you waiting for? What is going to be different 3 months from now?
My guess is not much. 3 months from now you will be thinking the exact same things you are now, and will likely put it off for another round.
Change is rarely ever convenient.
There is always going to be hesitancy. Is now the right time? Can I really do this? What is going to be different this time? And so on and so forth.
Your time is now.
Why W8? Is a mindset program like no other. We are here to connect and support each other regardless of what else is going on. Change doesn’t happen in a vacuum. There never is going to be a right time.
Almost every client who works with me says their only regret is not joining sooner!
The overarching premise of Why W8? is ‘you do you.’
There is no requirement to keep up, we all go at our own pace.
All content and group coaching calls are recorded and available for you to watch and re-watch for the duration of the program.
Take the time you need, to make the changes you desire.
I don’t believe in failure, only feedback.
When we turn our setbacks into lessons, they become wins.
If you approach this work with a growth mindset and a willingness to grow there will always be lessons.
All you will need is a good old fashioned pen and paper, a decent internet connection and device of your choice.
You will also need a Facebook account and ability to access Zoom.
Honestly? Because I hate admin and in the past when I ran it on a different platform I was often bombarded with ‘I can’t remember my password’ or ‘I don’t know how to use this software’ emails which drove me up the wall!
As much as we all grumble about Facebook, we each have an account. It’s user friendly, easy to navigate, and allows for SO much interaction.
If you fear the scroll, I recommend you download the chrome extension ‘News Feed Eradictor’ – whether or not you join Why W8? Grab it, it will change your life! It allows you to be intentional about your social media usage and not get lost in the news feed!
I encourage you to go at your own pace, so how much time you dedicate is up to you.
That said, I recommend for the full benefit of this program you commit to
- One hour per week to attend / watch the module
- One hour per week to attend / watch the group coaching call
- 15 minutes per day to take action / implement what you learn
Of course. One of the most fun aspects of Why W8?is learning from our global community.