Personalised, evidence-based training and nutrition. Built around your unique biology. No templates, no guesswork, just real results at last.
You’ve tried it all. Eliminating carbs, intermittent fasting, keto, shakes, juice cleanses, even GLP-1s. You’ve white-knuckled through weeks of restriction, skipped social occasions and ended up exhausted in your own body. You hit your goal weight and within 8 weeks it was back. Plus a few extra kgs. You’re frustrated with yourself and your body, starting to wonder if this is just how it’s going to be.
Not anymore.
No more
Once you learn the Recomp Method, you never have to do this cycle again. You’ll learn what your body actually needs to change, for good: no extremes, no restriction, just simple education and simple steps that get you there. You’ll break free from the all-or-nothing mindset and build the habitual change, the lifestyle change and the identity shift that let you live in your dream body, with energy and confidence for life.
The old way
The recomp way
A 3-minute walk-through of how I help women build strong, confident bodies without extreme dieting.
Blood work, body composition and your training history set the starting point. Everything after that is calibrated to you and adjusted as you change.
3 to 4 strength sessions a week in your app, plus a high-protein recipe collection, meal planners and trackers. No food off limits: you learn how to diet flexibly, with enough structure to work and enough room to live.
Weekly coaching calls, 1:1 or group depending on your tier, check-ins Natalie reviews personally, and messaging support Monday to Friday. You are never guessing on your own.
Eat more. Train with intent. And watch your body transform.
We work together for six months, long enough for your body to undergo real, lasting change, and for you to become the person who sustains it through habitual change.
Blood work, body composition, training history, sleep and stress. We start with data, not guesswork.
A progressive strength programme built for your body and delivered through your app, with video demonstrations for every exercise.
Personalised calorie and macro targets, a recipe library and nutrition protocols that fit real life, whether you’re at home or on holiday.
Weekly check-ins, coaching calls and habit-forming behaviours around food, movement, sleep and stress. So the results stick this time.
Exact inclusions vary by coaching tier. Full breakdown of inclusions on the Coaching page.
* NZ clients only.
She lost 10kg and changed her relationship with food, while working full time with a six month old and a five year old at home.
“I’ve never eaten more in my life, and I lost 10 kilos.” Holly R. coached by Natalie
Over 15kg down, a complete change in her body shape, a healed relationship with food, and a real lift in her energy and confidence.
Holly Q. coached by Natalie
“Natalie literally changed my life. I lost 10 kilos in 12 weeks, while working full time and having a 6 month old and a five year old. Nat made sure it worked for me and my life, and honestly I have never eaten more and better.”
“As a postpartum mum, shifting weight and getting back into a healthy routine was difficult. But Nat knows her stuff, listened to all my needs and barriers, and then built a personalised training program.”
“I’m not usually someone who feels very motivated when it comes to strength training, but with Nat’s encouragement I didn’t miss a single session, which says a lot.”
“Natalie is super knowledgeable in her field and explains it to you in a way that makes sense. She takes the time to really get to know her clients and gives you a plan that is tailored not just for your needs, but for your life.”
This is for you if…
It’s not the right fit if…
Same evidence-based method, three levels of support, from fully personalised 1:1 to a self-paced programme you run yourself.
Recomp Revolution
The final destination.
6 months
The closest thing to having a personal health assistant by your side. Every plan, every session and every detail built around you, tracked through real data instead of guesswork.
Only 5 women at a time
Recomp Revolution
You don’t have to do this alone.
6 months
The same evidence-based method as 1:1, delivered inside a small group of women on the same journey. Guided by Natalie, with the accountability of the women around you.
Recomp Revolution
Built for you. Run by you.
3 months
The RECOMP method as a self-guided programme. A 3-month training and nutrition plan built around your goals, and the tools to run it yourself and refine it as you progress.
Is it for you?
Coaching is an investment, and I’ll walk you through exactly what that looks like for you. Once we’ve talked, if you’re ready to commit and to do the work with support, this is built for you.
Women who want to lose fat and build strength in a way that lasts, whether you’re starting out or have trained for years and stalled. Coaching is fully online, so you can work with me from anywhere.
Yes. Your programme, nutrition, check-ins and coaching calls all happen online and through your app, so you train on your schedule at your gym or at home.
Home programmes are available. Adjustable dumbbells, resistance bands and ideally a bench are all you need to get gym-level results at home. If you do have gym access, your programme is built around what’s there. We sort this in your first week.
Most clients train 2 to 4 times a week for 40 to 60 minutes. The nutrition approach is built to fit a busy life, with tasty, easy to make, family friendly recipes.
No crash diets and no banned foods. We use flexible and supportive nutrition. That usually means eating more than you expect while still losing fat.
The coaching, programming, nutrition and calls work anywhere. Blood work through our integrative team is available for New Zealand clients; if you’re elsewhere we’ll guide you on getting equivalent testing and body composition scans locally.
Yes, both packages can be split into weekly or monthly payments. Details available upon request.
Most women notice subtle body changes and energy gains within a few weeks, with visible body composition change over the first couple of months. Both 6-month programmes are designed so you can see and feel real results, develop and consolidate habits and learn the tools so you can keep them long term.
Signature runs no more than hiring a local PT for two sessions a week, and self-guided costs less than two coffees a week. Apply below and I’ll walk you through it on a call.
I was the woman who tried every diet under the sun and spent years yo-yo dieting, losing and gaining the same 10 to 15kg, before I learnt the method that actually worked.
For years it was extreme restriction, extra cardio, the all-or-nothing approach where I was “perfect” until I wasn’t. I’d lose the weight, then within weeks it would start to pile back on, and more. I was frustrated, at war with my body and constantly doing mental maths about what I could and couldn’t eat, hiding from photos and withdrawing from social occasions. Exhausted.
Read Natalie’s story →Applications are open for a limited number of women. Tell me about your goals and I’ll be in touch to see if we’re the right fit.
