Ready to get lean and strong - for life?

You want to lose 5-10 kilos - but you feel like you’ve already tried EVERYTHING

Any of this sound familiar?

Perimenopause hit, and nothing that used to help you lose weight seems to work anymore.

You feel like you’re doing everything ‘right’ and still not seeing results - it’s so frustrating!

Your clothes don’t fit and getting dressed feels awful.

You feel like you’ve lost control of your body and you don’t know how to get it back.

You’ve been listening to all the podcasts, books and experts - you’ve tried to DIY it - but you’re overwhelmed and you still don’t know what’s actually going to work for you.

If you resonate with any of the above, I’ve got you…

IMAGINE…

Waking up excited to get dressed, feeling confident as you slide into your favourite clothes with ease.

Knowing exactly how to fuel your body to get lean and feel energised - without restrictive diets or constant guesswork.

Feeling your body get stronger with simple, sustainable workouts that leave you full of energy - not exhausted.

Waking up from a deep, restorative sleep feeling rested and ready to face your day.

Feeling liberated with a proven roadmap, so you can stop piecing it all together and finally feel in control again.

This can absolutely be your reality

INTRODUCING…

Lean, Strong & Thriving

Burn fat, build muscle, feel unstoppable through perimenopause and beyond

This is how we’ll do it

The Vital Shift Method

The Vital Shift Method is an evidence-based approach to building lean muscle mass while burning fat in a highly personalised, sustainable way - so you don’t exhaust yourself and give up after a few weeks.

This method includes 3 core pillars: lift, fuel and sleep, each with a further 3 key components to help you create a lifestyle you love - and can stick to long-term - not a diet or bootcamp you endure then rebound from!

Over 12 weeks I’ll help you master 3 core pillars

Pillar 1: Lift

Lean muscle is metabolically active tissue - the more you have the more fat your burn - even at rest.

I’ll help you build lean muscle without bulking up.

Pillar 2: Fuel

 I’ll help you fuel your body to support lean muscle growth while you burn fat and without feeling hungry all the time.

Pillar 3: Sleep

Without good sleep your results will be blunted.

I’ll help you optimise your sleep so you can stick to your new lifestyle, shed unwanted body fat, and enjoy greater energy and vitality.

You’ll learn a system, based on evidence, that’ll teach you how to lose fat without sacrificing lean muscle - your metabolic engine

Your Investment

$2500 NZ upfront (save $200)

OR 3 x monthly payments of $900 NZ

What’s included in Lean, Strong and Thriving?

  • 12 x weekly 50 minute calls (Value: $3,000)

  • Strength, nutrition and sleep coaching

  • Weekly accountability and goal setting

  • Learn how to break habits that work against your goals

  • Learn how to establish and embed new habits so they become automatic

  • Make the necessary mindset shifts to get the body and health you want now - and for the rest of your life

  • Learn what to do to get lean and strong for life

  • All personalised to your needs so it doesn’t feel overwhelming

  • 2 x 6-week strength programs you can do at home or the gym with video guidance & personalised feedback (Value $1000)

  • Learn correct technique through my detailed demonstration videos to safely and effectively perform the exercises

  • Video yourself doing the exercises and send them in for specific feedback to refine your form, optimise your biomechanics and be confident you’re ‘doing it right’

  • Programs include mobility drills to support joint health and good movement mechanics

  • A personalised nutrition strategy (Value $1,000)

  • Learn how to calculate your energy needs and get the right mix of macro-nutrients to build lean muscle while burning fat

  • Learn how to maintain your weight when you reach your ideal size without feeling deprived

  • Get recipes, example meal plans, shopping lists and a process to plan your week for success

  • Learn how to embrace food as fuel most of the time while still enjoying your favourite treats and social eating in moderation

  • Monday - Friday private messaging (Value $1,200)

  • As you implement your plan questions and resistance are going to come up

  • You’ll have access to my knowledge, support and coaching skills to help you navigate these issues in real time to keep you moving forward with confidence

  • I’ll be online Monday - Friday during business hours NZST - you can expect a response within 24 hours (max) on weekdays

Why work with me?

Leave all the false-starts behind & get the support you need to follow-through without having to white-knuckle it!

Making permanent changes to your lifestyle is as much about your psychology as it is about getting your strategy right.

As a certified health coach who also studies psychology I know how to help you set goals you’ll follow-through on, bounce back from set-backs (because they will happen), stop the self-sabotage and develop a habit stack that gives you the body & health you ultimately want.

Cut through all the mis-information & get evidence-based strategies that work.

I’m over 2/3rds of the way through a Bachelor of Science (Psychology major, Strength & Conditioning minor) at the University of Canterbury.

Evidence matters to me which is why I go straight to the source whenever possible.

While I study the foundational scientific concepts in my degree, I also do my own independent research to understand how to translate those well-established principles to fit the needs of perimenopausal women.

AND I’ve done a whole lot of trial and error to understand how to piece everything together in a way that doesn’t take over your life!

Prevent injury & exhaustion through effective recovery strategies.

I’m also an ex Yoga teacher. Not only did I do a 500 hour teacher training course at The Yoga Institute in Sydney, but I did specialist certifications in mobility training, and meditation.

I build solid recovery strategies into your plan to promote nervous system balance, muscle recovery, joint range of motion AND SLEEP so you can progress at a sustainable pace instead of stopping and starting due to injury or exhaustion.

If it was just about knowledge or strategy - you’d have lost the weight already!

Got Questions? I’ve Got Answers.

  • If, like many women I work with, you’ve been trying to DIY it - I can probably save you time.

    Consider how much time you’re spending:

    • Scrolling social media looking for answers

    • Listening to podcasts

    • Reading books

    • Hiring a personal trainer or nutritionist 

    • Upping your cardio, joining a bootcamp or starting a general weights or resistance training program that’s not personalised to your needs

    • Starting a specialised diet such as keto?

    To be successful in Lean, Strong & Thriving, you’ll need to invest around an hour a day.

    If that’s a lot for you, we’ll work up to this over the first month - focusing on some quick wins first and then building your new lifestyle from there.

    Here’s how I break that down over the week:

    • 2-3 strength development sessions with mobility work (1 hour each max)

    • Weekly meal planning & tracking (1-2 hours)

    • A wind-down routine before bed 5 x per week (15 mins per day)

    • 1 coaching session per week (50 mins) 

    By the end of our time together, I’ll have helped you create a sustainable lifestyle you enjoy that helps you stay lean and strong for life.

    A final word on time…

    …we prioritise the things that matter most to us - so you have to decide whether getting lean and strong for life is important enough to you, at this time in your life, to carve out time on your calendar for.

  • There are many ways to construct an intelligent resistance training program that’ll build lean muscle and make you stronger.

    I take an evidence-based, personalised approach to programming that meets you where you’re at, considers the equipment you have access to, your training & injury history, the time you want to dedicate to lifting and other factors unique to your needs.

    While lifting heavy is effective for improving maximal strength and building lean muscle without bulking up - it’s something you have to work up to very gradually - which I can absolutely support you to do, if it fits with your goals.

  • This will depend on your training & injury history, goals and preference for working out at home or the gym.

    If you’ve never lifted weights before, or you’ve had a long break, we’ll start with body weight and a couple of resistance bands. It’s important to nail your movement mechanics before adding significant load.

    Unless you’re ready and want to lift heavy - using barbells - you’ll only need 2-3 pairs of dumbbells, one long resistance band, one short resistance band and a door anchor to get started.

    If you do want to lift heavy, I can guide you as to what equipment you can buy for a home gym, or you can join a gym that has squat racks and barbells available.

  • I don’t offer refunds - I offer a free lifestyle roadmap call to make sure you’re a good fit for my program, and you’ve had all your questions answered before you commit.