Coaching

One method. Three levels of support.

No generic templates. Every tier is built on the same evidence-based approach, intelligent strength training, supportive nutrition, and the data, to build a leaner, stronger, more resilient body.

Recomp Revolution

Signature 1:1

The final destination.

Most support

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. We work closely together to ensure you achieve the results you set out to achieve, with direct priority access to Natalie throughout.

Only 5 women at a time

Pre-coaching deep-dive consult
Blood work testing & analysis, start and end (NZ)
Personalised supplementation based on your blood test results
Body composition scan, start and end
Custom strength programme, gym or home, in your app
Video form feedback
An in-app tracker for your lifts, measurements and progress photos
Calorie & macro targets, reviewed as you progress
In-app meal planner, food tracker and grocery shopping list
High-protein recipe book, 80+ recipes with new ones added weekly
Advanced nutrition protocols
Weekly 1:1 video coaching calls
Messaging support Mon–Fri, same-business-day replies
Access to a private group community chat
Lifestyle, sleep, stress and mindset support

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Recomp Revolution

Small Group

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.

Pre-coaching deep-dive
Blood work testing & analysis, start and end (NZ)
Home or gym strength programme (2–4 days) in your app
An in-app tracker for your lifts, measurements and progress photos
Personalised calorie & nutrient targets
In-app meal planner, food tracker and grocery shopping list
High-protein recipe book, 80+ recipes with new ones added weekly
Weekly group coaching call
Weekly data collection & progress tracking
Monthly programme review
Private group community chat
Access to Natalie via the group chat

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Recomp Revolution

DIY Self-Guided

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.

Deep-dive questionnaire, so your programme is tailored to your goals and your life
Your own personalised app, where your whole programme is hosted
A home or gym programme built to your lifting level and experience
Video demonstrations for every exercise
An in-app tracker for your lifts, measurements and progress photos
Personalised calorie and macro targets aligned to your goals, plus the tools to calculate your own targets as your body changes
In-app meal planner, food tracker and grocery shopping list
High-protein recipe book, 80+ recipes with new ones added weekly

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Good to know

Who is this for?

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.

Is it fully online?

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.

What equipment do I need?

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.

How much time does it take?

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.

Do I have to diet?

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.

What about blood work and scans if I’m not in New Zealand?

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.

Are payment plans available?

Yes, both packages can be split into weekly or monthly payments. Details available upon request.

How soon will I see results?

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.

What is the investment?

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.

Ready to build a body that lasts?

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.

Apply for coaching