For perimenopausal women
Lose 5+ Kilos of stubborn fat in just 12 weeks
Using a personalised, evidence-based approach that works long-term so you can feel empowered, in control and confident in your favorite clothes again
Let me guess, you want to lose 5-10 kilos - but you feel like you’ve already tried EVERYTHING and nothing’s working
Does this sound familiar?
You’re perimenopausal and you’ve noticed a significant shift in your body composition
The same strategies that used to help you lose weight in the past seem to have STOPPED WORKING!
You feel like you’re living in someone else’s body - your clothes don’t fit like they used to, you avoid being photographed and changing room mirrors feel worse than ever!
You’re DONE with the DIY’ing and the yo-yo’ing - you want a lasting solution that becomes a lifestyle you LOVE ❤️ - not a bootcamp you endure for short-lived results!
If you resonate with any of this, I’ve got you…
Imagine…
Waking up from a deep, restorative sleep feeling rested and excited to wear your favourite clothes again.
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.
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
JOIN THE 12 WEEK 1:1 COACHING PROGRAM
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 re-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 for short-lived results!
Over 12 weeks I’ll help you master the 3 core pillars of my Vital Shift Method
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
What’s included?
6 x bi-weekly 50 minute calls (Value: $1,500 NZ)
Strength, nutrition and sleep coaching
Advice on what cardio-vascular exercise to do based on your goals and fitness levels
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 long-term and stop the yo yo’ing
A coaching log, updated bi-weekly, so you can refer back to your goals & progress over our 12 week journey together
All personalised to your needs so it doesn’t feel overwhelming
A personalised & progressive strength & mobility program you can do at home or the gym with video guidance and recovery monitoring via a simple app (Value $1000 NZ)
Your program will be delivered by a simple app, including expert video instruction to ensure you’re doing the exercises safely and effectively
Track your progress, monitor recovery and learn how to adapt your workouts to ensure you progress at a sustainable pace - rather than burning out or getting injured
Program will adapt as you adapt - it’s so important to progress your training as you get stronger so you continue to build strength and replace lost lean muscle - your metabolic engine
Personalised nutrition strategy (Value $1000)
Learn how to calculate your energy needs and get the right mix of macro-nutrients to build lean muscle while burning fat
Get recipes, a meal planning template, 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 without losing control
Simple meal tracking within the app to give you confidence you’ll hit your goals
Learn how to maintain your weight when you reach your ideal size without feeling deprived
Monday - Friday private messaging (Value $1,200+ NZ)
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
Total Value = $4,700+ NZ
Your Investment:
$1500 NZ upfront (save $300)
OR 3 x monthly payments of $600 NZ
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.
Results Guaranteed
If you:
✅ Show up to your coaching calls
✅ Lean into the remote support,
✅ Implement my recommendations…
…and you haven’t lost at least 5 kilos by the end of our 12 weeks together - I’ll continue working with you until you do
(for up to 20 weeks).
If it was just about knowledge or strategy - you’d have lost the weight already!
Got Questions? I’ve Got Answers.
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I guarantee 5 kilos because losing 5 kilos in 12 weeks is a realistic and sustainable rate of weight loss. If you lose weight faster than that, there’s a higher chance of entering a low energy state which makes you tired, weak, hungry and messes with your physical and psychological health and wellbeing.
PLUS we’ll ALSO be focused on building lean muscle - your metabolic engine - so you can burn more calories even at rest. This makes weight alone a blunt instrument for measuring success - we also look body measurements and dress sizes to gauge your progress.
Lean, Strong and Thriving will help you build lifestyle habits that stick - so you can keep losing weight after the program ends - if that’s what you’d like to to.
And lastly, if you want my continued support after our 12 weeks together, we can talk about what that might look like based on your progress and needs at that time.
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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 & prep (1-2 hours)
1 coaching session every 2 weeks (50 mins bi-weekly)
2 × 90 minute movement/strength instruction sessions over 12 weeks
Utilising remote support (1-2 hours per week)
By the end of our time together, I’ll have helped you create a sustainable lifestyle you enjoy that’ll help you continue to sustainably lose body fat, without sacrificing lean muscle, or maintain your new body. This is NOT a quick fix that only provides short-term results.
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. If you decide it is, you’ll be successful in this program.
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In short, not necessarily.
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 and needs.
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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 a few dumbbells or kettle bells, 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.
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I don’t offer refunds - I offer a results guarantee instead. If you show up to all your coaching sessions, utilise remote support and follow my recommendations - and you don’t lose at least 5 kilos in our 12 weeks together - I’ll continue working with you until you do (up to a maximum of 20 weeks).
In addition, before you can sign up to Lean, Strong and Thriving, you need to book a free 30 minute consultation call with me to ensure this program is a good fit for both of us. During that call I’ll map out exactly how I’d help you and you can have all your questions answered.