Strength and Nutrition Coaching

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Strength and Nutrition Coaching

Whilst exercise contributes approximately  10 – 20% towards how your body looks (body composition and shape), feels (energy levels) and functions (overall general health), it’s what you eat, your mindset (or your emotions) and your resultant behaviours that make up the other 80%. 

My Strength and Nutrition Coaching will help you to develop new habits across your exercise, eating, mindset and behaviours. In just a few hours each week, I will help you to modify your habits to create an environment perfect for permanent change. You’ll reveal a stronger and leaner looking body and have more energy, vitality and self-confidence, no matter what your current lifestyle.

PRICING:

Strength Coaching  (45 minutes – online or in person) :

$65 per session

Nutrition Coaching (online):

$30 per week – minimum term 12 weeks.  Add Nutrition Coaching to your Strength Coaching package or to your existing exercise program if you want to experience how better nutrition habits can increase your energy and help you to exercise with more intensity.

Strength Coaching on-line is via Google Meets and in person is conducted at 132 Victoria Street, Brunswick East  (Melbourne, Australia).  For on-line I can recommend a minimum set of gym equipment to get you started or customise a training program around your existing equipment.  

Nutrition Coaching utilises the Vitality Transformations app. 

Nutrition Coaching

Learn what foods to eat and when to improve your metabolism, fuel your exercise performance and recovery. What you eat and how your exercise go hand in hand to help your body build muscle to burn fat.

Mindset Coaching

Learn how to overcome self-sabotaging habits such as procrastination, perfectionism, lack of self-worth and lack of self-esteem and being a control freak or self-entitled.

Habit Coaching

A lot of us have habits that inhibit our ability to change. Habit coaching helps you to identify these habits and creates a structure to form new replacement habits that help you to get closer to your goals.

Strength Coaching

Teaching you focussed resistance exercise (weight lifting) aimed at improving your muscle health to boost your body's metabolic function. You'll also improve your posture, feel stronger and have fewer aches and pains.

Does any of this sound familiar to you?

  • You don’t eat breakfast because you either don’t feel hungry or you don’t get out of bed early enough to eat before you start work.
  • You have a couple of glasses of wine or beer most nights to relax and unwind.
  • You have trouble sleeping because your mind is racing or your body aches.
  • There are long periods throughout the day that you don’t eat because you are too busy or don’t feel like eating.
  • You use coffee to fuel your day rather than eating.
  • You are so busy on the weekends that you eat worse on these days than you do during the week.
  • You wish you had more energy so you could stay on top of things.
  • You can’t afford the down time of getting sick.
  • The last thing you want to do when you get home at the end of the day is cook, so you order in.
  • When you look in the mirror you wish you liked what you saw.
  • You’ve tried a few diets in the past, only to put the weight back on once you stopped dieting.
  • You know you’re not looking after your health, as well as you should, and this makes you worried about the future.
  • What you eat and drink is influenced by other people in your life.

If you are here, you’re probably wondering where to start.
You might be thinking:

  • What should I be focusing on…my food? more exercise? or changing the habits that I know are holding me back?
  • How am I going to fit this into my already busy schedule?
  • What are my friends and family going to think?
  • I’m so self-conscious about my body, I don’t know if I can put myself out there.
  • I’m so unfit…will I be able to keep up?
  • I’m scared of change.
  • What if I fail?

Why was Vitality Transformations created?

When I turned 30, I joined a gym for the first time and was assigned a personal trainer. I’d lived next door to this gym for two years before walking in the door. My trigger for joining the gym was to alleviate the constant neck pain and headaches I was experiencing from sitting at a computer for most of the day. The underlying reason, was a desire to maintain and hopefully improve my body shape, rather than see it decline as I got older. I was also considered a high risk for contracting breast cancer, as my grandmother died from it when I was 16, and my aunt had been diagnosed with it in her 40’s.

My personal trainer helped me to:

  • exercises for my ability and to achieve my goals,
  • show up and complete my workouts,
  • increase my knowledge of nutrition and exercise technique,
  • track my progress and make sure I worked hard in every session,
  • build my self-confidence so that I could train on my own.

In 2013 at the age of 41, I was diagnosed with breast cancer. The most frustrating thing about the diagnosis was that all of my exercising and trying to eat healthy, hadn’t protected me. I thought “Why me? I don’t feel sick.”

When faced with a series of cancer treatments, I came to the realisation that if I’m fit and healthy, I’m in a good position to undergo treatment and recover well. From that point, I wasn’t going to assume the worst. I was going to take it one day at a time, and with a positive attitude, see how I responded to the treatment.

I had a breast reconstruction, chemotherapy and radiotherapy over 2 years. After the breast reconstruction, my posture was hunched, so as soon as I was well enough I restarted weight training to help me feel stronger and regain my self-esteem.

I didn’t think of chemotherapy as toxins fed into my body to poison it, but rather as a detox to destroy the cancer cells and reset my system…a clean out. On the days I felt depleted, I let my body rest, and when my energy returned, I went back to work and lived my life as normal as I could. I tried not to feel sorry for myself. I always made the effort to present myself as though I didn’t have cancer…to anyone else I was just bald. This was my way of fighting it…stay positive, stay strong.

In hindsight, my “stay strong” mantra was my coping mechanism to pretend that cancer wasn’t happening to me. This mindset saw me face a lot of difficult days feeling very alone. I refused offers of help, yet I got annoyed when those closest to me didn’t remember the dates for my treatment or expected me to go about my days as I always had ie. at a million miles an hour, looking after everyone else but myself.

I tried to keep my cancer a secret because I felt broken or faulty after the breast reconstruction, and that put me under a lot of stress. Once I had to admit to everyone that I had cancer (when I started chemotherapy), all of the support I needed came flooding in from my work colleagues and my extended group of friends. I also realised that I needed to start putting myself first, otherwise I wasn’t going to be changing the environment which lead me to getting cancer.

Cancer changed my life. It reset my priorities. I left my marriage, I changed careers and I started to focus on my own wellbeing by reducing my stress levels, that were largely cause by my habits of people pleasing, low self-esteem and wanting to remain in control of everything around me. I realised that more important than my career in design, was my desire to empower people to be healthier and stronger — in body and mind, so they will never have to go through what I have been through.

Looking back, I didn’t have the mindset to deal with cancer. I wasn’t able to manage my emotions, and so I avoided dealing with them. I wasn’t willing to be vulnerable, so I didn’t ask for help, or be honest with people about what I needed. Not dealing with these issues, or talking about anything, ended up costing me my marriage, and it meant that I went through my cancer journey on my own.

Looking after yourself isn’t just about looking after your physical health by exercising and eating well. It’s about developing positive habits and mindsets that will help you deal with the curve balls that life will throw at you.

When faced with a series of cancer treatments, I came to the realisation that if I’m fit and healthy, I’m in a good position to undergo treatment and recover well. From that point, I wasn’t going to assume the worst. I was going to take it one day at a time, and with a positive attitude, see how I responded to the treatment.

I had a breast reconstruction, chemotherapy and radiotherapy over 2 years. After the breast reconstruction, my posture was hunched, so as soon as I was well enough I restarted weight training to help me feel stronger and regain my self-esteem.

I didn’t think of chemotherapy as toxins fed into my body to poison it, but rather as a detox to destroy the cancer cells and reset my system…a clean out. On the days I felt depleted, I let my body rest, and when my energy returned, I went back to work and lived my life as normal as I could. I tried not to feel sorry for myself. I always made the effort to present myself as though I didn’t have cancer…to anyone else I was just bald. This was my way of fighting it…stay positive, stay strong.

I started Vitality Transformations to help busy people incorporate permanent positive habits into their lives so they can:

  • have more energy to do the things the love more often
  • enjoy being more active with their families
  • love the way their body looks
  • overcome adversity when stress or disease impacts their lives
  • and ultimately live a happy and fulfilling life

With my coaching you will learn how to:

  • Fit exercise into your life, without it taking over
  • Eat better without restrictions or feeling like you are on a diet
  • Achieve your goals, even when life gets busy
  • Get active, no matter what shape you’re in now
  • Make food preparation quick and easy, so you have more time for things you love doing
  • Adopt new habits that change your lifestyle for the better
  • Approach the hard conversations that most people avoid
  • Practice consistency
  • Prioritise actions that get you closer to your goals
  • Celebrate your successes

Start to imagine your future:

  • Imagine that food is no longer your enemy.
  • Imagine feeling comfortable and happy with how you look wearing your favourite clothes.
  • Imagine feeling comfortable in front of the camera.
  • Imagine being able to go on holidays and enjoy all of the activities, rather than sitting on the sidelines.
  • Imagine enjoying a trip to the beach, not worried about how you look in your bathers.
  • Imagine being able to keep up with the dog and the kids at the park.
  • Imagine dressing up and feeling like a million bucks when you attend functions.
  • Imagine being able to handle anything that life throws at you.

A STRUCTURED YET PERSONALISED COACHING

My Strength and Nutrition Coaching memberships are flexible enough to work with your current lifestyle – good days and bad, and are designed with a focus on helping you achieve your very personal wellness goals. Best of all my coaching aims to help you achieve maximum results with minimum effort. Memberships can include: 
  • Habit Coaching – helping you to build habits that will get you closer to your goals.
  • Mindset Coaching – guiding you to change your beliefs and mindset so that you can maintain positive momentum on your transformation journey and beyond.
  • Nutrition Coaching – weekly personalised feedback, weekly newsletters and access to our user friendly Food Diary app.
  • Body Composition Tracking – Progress photos and measurements every 6 weeks to monitor your progress.
  • Accountability – weekly check-ins and consults every 6 weeks to keep you accountable and working towards your goals.
  • Strength Coaching either online or in person – 2 x 45 minute personal training sessions each week.
  • Access to the Vitality Transformations app – So you can record your exercise and nutrition data to track and acknowledge your progress.

Why Strength and Nutrition Coaching will work for you.

The coaching will be customised to fit into your already busy and hectic lifestyle so it doesn’t take over or become unmanageable or overwhelming.

The coaching is broken down into supported training blocks and “off-season” where you take a break.  Usually 12 weeks  followed by 2 weeks rest. This is deliberate so that your body can rest and recover, whilst you consolidate your new habits and mindset before starting the next 12 weeks.

The coaching is holistic aiming to improve your mindset and behaviours as well as your body.

The coaching does not provide meal plans, a list of foods you can or can’t eat or calorie count. Instead I take a personalised approach to understand your current eating habits and help you to discover what work for you as well as supporting you to develop the mindset to sustain your new way of eating.

The coaching is about changing habits. Habits are those automatic routines that we do every day without really thinking about it. Together we’ll uncover the habits that led to your current condition and help you to create alternative actions that will help you to achieve permanent body shape changes.

The coaching has inbuilt accountability tools to keep you on track each and every week. Then every 6 weeks we take a deeper dive together to review your progress and identify key areas that require more action.

Apply for a Strength and Nutrition Coaching membership