Personalised One-on-One Wellness Coaching

Quality, not quantity

I work with a small portfolio of women ensuring that I always have capacity to give each client the attention, care and personalised experience they deserve.

Coaching, as unique as you are

The accountability and guidance to help you feel your best through personalised nutrition, habit, movement and lifestyle changes that work for YOU specifically. Just like no two women are the same, no two women are coached the same.

Two levels of support to choose from:

Both Standard and Premium Coaching include daily Coaching via direct WhatsApp - Monday to Friday. Premium Coaching includes a set weekly 45-minute video call wellness consultation.

Your Wellness Discovery Session

Our collaborative relationship starts with the completion of your Wellness Assessment Form.

This questionnaire guides you to reflect on your current Wellness, from your relationship with food and exercise, past injuries, Self-Care, habits & routine, how you approach weekends and your current wellness goals.

This homework discovery session is in preparation for our Initial Video Wellness Consultation and helps me to prepare for our consult by identifying common themes and challenges that we can discuss during our call.

Your Initial Physical Check-In

This is the part that most women worry about the most - but I promise that it's normal to feel a little anxious. You're in safe hands and your photos and information will be treated with the utmost confidentiality.

We're simply recording a starting point that will help us celebrate the physical wins along the way!

I'll provide a guide so you can take the best possible initial photos and measurements.

Taking really clear initial photos make it easier to see physical changes month to month when I place them side by side for you.

Our Initial Wellness Video Consultation

Once you have completed your Wellness Discovery Session and Physical Check-In, we will meet via WhatsApp video call for our 1 hour Initial Wellness Consultation.

We will discuss the information captured in your Wellness Discovery Session in detail and get to know each other.

We will discuss the next steps, what to expect from TSCC Coaching and how we will be working together.

I will use notes from our call to begin formulating your Wellness Plan and coaching experience.

Your Personal Nutrition Program

After getting to know you from your Wellness Discovery Session and our Initial Consultation, I will use the photos, measurements and weight you submitted during your Initial Physical Check-In to calculate your daily portions.

I will provide you with a personalised Nutrition Guide & handy weekly Nutrition Planner & Tracker.

I will guide you to understand your nutrition; your portion sizes and how to combine food groups in your daily meals to regulate your blood sugar.

We will delve deeper into understanding your relationship with food and challenge old programming in our gentle approach to nourishing your body in a balanced and sustainable way.

Daily coaching will involve sending your visual food diary to me via WhatsApp so that I can support you to fuel your body throughout the day.

This is not a restrictive diet. No food is off limits, but I will help you to create balance.

The goal is to build a healthy relationship with food while progressing to your physical goals.

Workout & Movement Planning

Exercise and movement is such an important part of your Wellness Journey. 

Including movement and exercise that you love regularly and consistently will improve your overall well-being and help you reach physical goals, sleep better, have more energy and filter positively into mindset to name but a few benefits.

Taking your current exercise routine into consideration, I will guide you on the best type of training for your goals, as well as how to structure your weekly workout frequency and rest days.

We will work together to set workout intentions, time manage and incorporate more movement into your schedule.

It's important that you move your body in a way that you love, not as punishment for food consumed.

You will have access to a library of on-demand video workouts that you can include in your training should you wish to.

Coaching includes daily feedback on your workout, rest and movement for the day. I'll provide motivation and accountability. I'll be your biggest hype woman! We'll share our movement/exercise with each other for extra motivation so you're never doing it alone!

Habit & Routine Analysis

Next we will analyse your current habits and your morning & evening routines.

We will determine the most helpful habits and best morning and evening routine for you specifically and slowly start implementing changes in small, manageable steps.

We will discuss habit stacking and tweak your new routine as needed - then, work towards cementing routines that - over time and with consistency - form new neural pathways.

Creating a routine that works for you takes time and a few trials and errors - it's all part of the learning process.

During your journey, you'll learn that your familiar comfort zone is not always aligned with what's best for you.

Because our current habits - and the neural pathways they've create - have been formed over decades of our lives, it's normal to experience mental resistance and natural discomfort. I'm here to help you navigate this,  support you and keep your eyes on the prize!

Great habits have the power to transform your entire life! I can't wait for you to experience this!

Daily Coaching & Accountability

Daily Coaching happens via WhatsApp from Monday to Friday, which means we'll be chatting a few times throughout the day!

We will reflect on the week before, setting achievable intentions for each week and I will provide the support, guidance and accountability to really progress week on week.

I will provide worksheets based on your requirements and provide feedback from all worksheets completed during your journey.

We will collaborate to personalise your coaching experience and level of support. 

Coaching is a partnership and close, personal relationship. I will provide a safe space to explore all aspects of your well-being, which means I'm there to walk this path with you.

Worksheets & Resources

During our time together, I will personalise worksheets and resources based on your challenges.

These worksheets are for you to work through as part of self-discovery to help you get to the root of a particular challenge & define the future-self you are most committed to.

I will provide feedback on all worksheets completed to interpret the answers for us to discuss.

From here we collaborate to discover the best plan forward in a particular area of challenge.

Weekly Reflection & Intention Setting

At the start of each week, we will reflect on the previous week to determine whether we are making progress, and whether we need to redirect and try something new!

I will guide this process with a weekly Reflection & Intention Setting form as part of your weekly planning session.

We will celebrate the wins - no matter how small - and keep moving forward.

Weekly intention setting is a powerful method to focus on stacking habits and building routine rather than overwhelming ourselves by trying to do too much, too soon.

Monthly Progress Check-In

In preparation for our Monthly Progress Check-In, you will retake photos and measurements (weight on the scale optional). 

I will place your current and initial photos side by side in a beautiful template comparing your current visuals, measurements and weight (if you choose to weigh monthly) to your initial ones. 

We will meet for a 45 minute video call to discuss the month that's passed in detail, reflecting on challenges and discussing your physical, nutritional, training and mindset progress.

This is my favourite part!  A great face-to-face opportunity to reflect and discuss your next month's goals and plan in depth.

If you select the Premium Coaching option, you will receive a set weekly 45-minute video consultation slot in addition to daily WhatsApp coaching.

This option is recommended if you require additional accountability and more intense coaching in the form of weekly calls to help process, brainstorm and reflect on your progress.

A weekly video call gives us the opportunity to discuss your weekly Reflection & Intention setting face-to-face as well as work through challenges together.

It's a great way to align "face to face" which makes this option a deeper level of support.

Weekly Video Consults (Premium)

Your Coaching Experience

I don't take a one-size-fits-all approach to women's wellness coaching.

Each client's experience is tailored to suit their specific requirements. This means our daily, weekly and monthly focus will be determined together.

I'll be your support, your health partner, confidant and biggest hype woman! 

I'll also be there when things get tough.

When I'm your coach, your priorities become mine - you are important to me and I genuinely care about your wellbeing.

I'll help you do the work, while having a little fun too!

Two levels of support to choose from:

Both Standard and Premium Coaching include daily Coaching via direct WhatsApp - Monday to Friday. Premium Coaching includes a set weekly 45-minute video call wellness consultation.

Let's connect!