Ready to lose 5+ kilos - AND keep it off

without feeling hungry, exhausted, or like it’s a full-time job.

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

Any of this sound familiar?

Perimenopause hit, and nothing that used to help you control your 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 ensure you lose the weight- and keep it off - by creating a lifestyle you love, not a bootcamp you endure!

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, lose the weight and enjoy greater energy and vitality.

You’ll learn a system, based on evidence, that’ll teach you how to lose the weight, keep it off and thrive through perimenopause and beyond.

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 lose the weight, and keep it off

  • 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 & remote form coaching (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!

If you show up, and do the work, I’ll guarantee your results

While everything I teach is evidence-based - and I know it works - there’s always individual variation.

If you show up to all 12 coaching sessions, and you diligently implement my recommendations, but you haven’t quite lost at least 5 kilos - I’ll keep working with you* until you do.

*Up to a maximum of 20 weeks in total.

Got Questions? I’ve Got Answers.

  • I promise 5+ kilos because it’s not a great idea to lose more than 0.5 kilos a week. Any more than that and it tends to be too stressful for your mind and body - and most people find they’re too hungry and tired to continue.

    I want you to succeed, not just in the short-term, but in the long-term.

    And I want it to feel not only doable - but even enjoyable.

    And the great news is that the very same strategies and habits that’ll help you lose the first 5 kilos will help you lose the next 5 too. When you master the strategies, mindset and skills I teach you - you’ll have mastered a lifestyle you both enjoy and can sustain.

    One final reason I promise 5+ kilos vs. 10 or more, is because we’ll also work on building lean muscle - while burning fat. You’ll likely find that you look and feel way better in your clothes, but the scales are slower to come down. Most women I work with don’t really care what the scales say - as long as they feel confident and comfortable in their favourite clothes again.

  • No.

    The latest studies show you gain strength and muscle mass by recruiting a high percentage of your muscle fibres - NOT because of hormonal changes from lifting heavy.

    This is achieved through effort - which can be stimulated by lifting heavy loads, OR it can be achieved through moderate loads at higher reps and sets - essentially working until your muscles fatigue.

    This is great news because it means you can get amazing benefits even when training at home with dumbbells, even when you need to work around an injury and even when you’re starting out and need to prepare your joints and connective tissues for heavier loads down the track.

    I personally enjoy lifting heavy and I find it an efficient way to hit those high levels of effort and intensity.

    But, if you’re someone who wants to train at home, and you’re not keen to buy a squat rack and barbells - no problem at all - I can still help you get strong and lean.

  • The reality is most women I work with are spending many hours each week trying to lose the weight and/or trying to understand why they’re gaining weight e.g.:

    • Scrolling social media, &/or joining multiple free facebook groups looking for answers

    • Listening to podcasts

    • Reading books

    • Hiring a personal trainer or nutritionist 

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

    • Starting a specialised diet such as keto 

    If that’s you, I’ll almost certainly be able to SAVE YOU TIME.

    To be successful in Lean, Strong & Thriving, your time investment will be 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 food prep (1-2 hours)

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

    • 1 coaching session per week (50 mins) 

    At first, you may need to spend a bit of extra time planning your shopping & meals. But after the first 2-3 weeks this should take you no extra time than it already does.

    By the end of our time together, I’ll have helped you create a sustainable lifestyle that you enjoy - one that allows you to maintain your weight and health as you move through perimenopause and beyond.

  • This will depend on your training 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, so we can focus on nailing your movement mechanics before moving to dumbbells when you’re ready to add some 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.

    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. Plus, I offer a results guarantee (see above).