Core Coaching Society

Training · Nutrition · Mindset

Stop outsourcing your worth

Coaching for women who are competent everywhere except in their relationship with themselves. Not a meal plan you'll abandon in a fortnight. A plan built around the life you actually have.

Work with Katie Start free
Built for you1:1 coaching
Pick your lanePackages & options
FMG Pro ChampionBikini Athletic
Over 100 WomenCoached since 2018
Progress is the promises you keep to yourself  ·  Build the version of yourself that once felt impossible  ·  Your goals, without sacrificing yourself  ·  Progress is the promises you keep to yourself  ·  Build the version of yourself that once felt impossible  ·  Your goals, without sacrificing yourself  ·   Progress is the promises you keep to yourself  ·  Build the version of yourself that once felt impossible  ·  Your goals, without sacrificing yourself  ·  Progress is the promises you keep to yourself  ·  Build the version of yourself that once felt impossible  ·  Your goals, without sacrificing yourself  ·  
01/Who she is for/Two columns, one person

Competent everywhere except here

The woman

  • Low on confidence, high on capability
  • Puts everyone else first, every time
  • Lets external data set her internal worth
  • Wants to learn but has no idea where to start
  • Sick of the rules coaches recite online
  • Needs a routine that fits the life she has

The work

  • Build a plan that works, not one that only gets results
  • Track training, nutrition and mindset together
  • Set goals around how she thinks, not only what she lifts
  • Show her why putting herself first is not optional
  • Retire the people pleasing, permanently
  • Let her be a human being and still make progress

The whole idea

She is not lacking discipline. She is lacking a plan built for her.

02/Four ways in/Free through to 1:1

Start where you are

Four doors, one ladder. Take the free one first if you're not sure. Nothing here needs you to commit before you understand what you're committing to.

01 · Free

Freebie library

Let's take the guesswork out for you without the commitment. Free, for an email.

Browse → 02 · One-off

The Bookshelf

Grab an ebook off the shelf. Bought once, yours to keep, no subscription attached.

Browse → 03 · Membership

The Playbook

A home or gym program plus the whole training and nutrition archive. $22 a week, the budget-friendly way into coaching.

See inside → 04 · 1:1

Work with Katie

One to one, in two tiers. Base or Bespoke, limited places, application only.

Apply →
03/The coach/Katie Alexander
Katie Alexander, founder of Core Coaching Society

The hype girl and the
hard conversations

Katie Alexander is a health and fitness coach, and the founder of Core Coaching Society. She works with women who are capable of far more than they give themselves credit for, and who have never had a plan built for the life they actually live.

No two plans are the same, because no two women are. The work is practical: training, nutrition, sleep and energy, tracked properly. But it runs alongside something harder: goals set for how you think about yourself, not only for what you lift.

Lifting weights makes Katie feel strong and capable. At times in her life it has been the only thing that made sense… so much so that in 2018 she completed her Certificate III and IV in Fitness.

Since that moment, it's been a wild, unexpected ride with many plot twists. Katie went from teaching and personal training into a FIFO job, where she qualified as a licensed sparky. This was all in the midst of becoming a pro bodybuilder, where she went on to win her pro show in America to become FMG's newest Bikini Athletic Pro Champion.

After a competitive season of her dreams, she was faced with a brutal realisation: nothing external was going to quieten that nasty girl from within.

She was forced to finally slow down, trust her gut, find acceptance and show up as herself unapologetically.

Katie's return to the fitness industry feels natural… the perfectly aligned time to show other women that they no longer need to outsource their worth, but can stay true to the promises they keep to themselves instead.

FMG Pro ChampionBikini Athletic
Cert III & IV in FitnessAustralian Fitness Academy
Coaching WomenFrom 2018
04/Her women/In their words

The promise kept

Client 01

“I love that for once I actually feel accepted.. Katie is the biggest reason my mindset and confidence has changed”

Taylor · Bespoke

Client 02

“One of the best things about coaching with Katie is her genuine care and enthusiasm for me and my goals. She really cares and is my biggest hype girl, I get so excited to share my wins. She is also so understanding and non judgemental when I’m feeling off and always offers such great advice on those days”

Sophie · Base

Client 03

“Katie asks for consistency not perfection and this has changed my mindset and approach. I’m kinder to myself”

Courtney · Bespoke

05/Start free

Take the first thing for free

Get your hands on a copy of ‘What the Hell is a Macro?’, plus everything else in the freebie library. One email, no drip campaign you have to fight your way out of.

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Email address

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1:1 Coaching · Application only

Work with Katie

Training, nutrition and mindset coaching written for you, not a template with your name typed at the top. Two ways in, depending on how much of Katie you want in your week.

I’m ready to lean in Read the questions first
Two tiersBase or Bespoke
$77–$99Per week
10 WeeksMinimum term
30 PlacesAcross both
01/Two tiers/Base and Bespoke

Same coaching, different amount of Katie

Both tiers are one to one and both are written for you. Bespoke gives you Katie every week and six days a week, with meal plans as well as macros, and there are only ten places. Base runs on a fortnightly rhythm with weekday contact and macros, which is why it costs less and why there are more places to offer.

Tier 01

Base

$77 per week · 20 places · fortnightly check-in

  • Your own individualised training program (assessed every 8 weeks)
  • Personalised macros, built to your preferences and your schedule
  • Fortnightly check-in with both video and written feedback, with the option of a call every second check-in
  • Message support Monday to Friday
  • An in-depth review of personal goals assessed monthly, and a review of your plan each check-in
  • 10-week minimum, then week to week
Tier 02

Bespoke

$99 per week · 10 places · weekly check-in

  • Everything in Base, with twice the hype
  • Your own individualised training program (assessed every 6 weeks)
  • Meal plans and macros, built around how you actually eat
  • Weekly check-in with both video and written feedback, with the option of a call every check-in
  • Message support Monday to Saturday
  • An in-depth review of personal goals as often as you need
  • Tweak and change your plan between check-ins, so it grows with you
  • 10-week minimum, then week to week

In both tiers

Everything is built, nothing is recycled

Your program is written from your intake, your training history and the hours you genuinely have. It changes when your life changes, because it will.

  • Individual training program, rewritten as you progress
  • Nutrition built to your preferences and your schedule: macros on Base, meal plans and macros on Bespoke
  • Video and written feedback at every check-in, with the option of a call, not just one sentence or a thumbs up emoji
  • Direct message access between check-ins
  • Mindset goals set alongside physical ones and reviewed together
  • Sleep, stress and energy tracked as part of the plan, not as an afterthought
  • Goal setting, technique reviews and nutrition advice built in, not bolted on
  • The Playbook, free while you're coached

Both tiers are pointed at the same thing: building the version of yourself that once felt impossible, without sacrificing yourself in the process.

02/How it runs/Five steps, in order

From application to week one

The order matters. Nothing gets written before Katie understands who she's writing for.

  1. Step 01

    Apply

    A short form covering your history, your goals and the hours you actually have. Ten minutes.

  2. Step 02

    Call

    A 15-minute conversation, and the point where Katie tells you which tier fits. If it isn't a fit at all, she will say so and point you somewhere better.

  3. Step 03

    Build

    Your training, nutrition and mindset plan is written and walked through with you before week one.

  4. Step 04

    Run it

    Check-ins every week on Bespoke, every second week on Base, and a plan that gets rewritten whenever your life demands it.

  5. Step 05

    Review

    Every few weeks Katie stops and takes stock with you: what changed, what held, and what the next stretch should look like.

03/Fit check/Honest both ways

Katie will tell you if it isn't a fit

This is you

  • You'll try something unfamiliar even when it's uncomfortable
  • You'll talk openly about the gritty parts
  • You already know consistency beats perfection
  • You want to understand the why, not just be told the what

This is not you

  • You want a meal plan emailed over and never spoken about again
  • You want a number on a scale by a date, at any cost
  • You're not willing to look at how you speak to yourself
  • You want somebody else to do the promise keeping for you
04/Investment

Places are limited on purpose

Katie holds ten Bespoke places and twenty Base places so every plan gets written properly. When a tier is full, applications go to the waitlist and the next place opens when someone finishes.

Base · 20 places

$77

per week · 10-week minimum, then rolling

  • Fortnightly check-in with both video and written feedback, with the option of a call every second check-in
  • Message support Monday to Friday
  • Personalised macros
  • Training program (assessed every 8 weeks)
  • An in-depth review of personal goals monthly
  • The Playbook free while you're coached
  • Billed weekly, stopped after the minimum whenever you like

Bespoke · 10 places

$99

per week · 10-week minimum, then rolling

  • Weekly check-in with both video and written feedback, with the option of a call every check-in
  • Message support Monday to Saturday
  • Meal plans and macros
  • Training program (assessed every 6 weeks)
  • An in-depth review of personal goals as often as you need
  • The Playbook free while you're coached
  • Billed weekly, stopped after the minimum whenever you like
I’m ready to lean in

Before you apply. Coaching runs on a ten week minimum, then week to week. After the minimum you can stop whenever you like with fourteen days written notice, and fees paid or falling due inside that notice period are not refunded. Once the minimum is served you can pause twice a year for up to six weeks, with three days notice and a $15 administrative fee. Full terms will be provided during onboarding and before you pay anything.

05/Questions

Before you apply

Which tier should I pick?
If you have coached before and know how to hold a plan together on your own, Base is enough. If you are starting out, coming back after a long gap, or you know you do better with someone checking in every week, take Bespoke. Katie will tell you which she thinks on the call.
Can I move between Base and Bespoke?
During your minimum term you can only move up, Base to Bespoke, whenever a place is open. Once the ten weeks are done you can move either way, again whenever there is a place free in the tier you want.
I've never lifted before. Am I too far behind?

No. You don't have to be a gym girl to sign up. Everyone starts somewhere, and Katie's somewhere was 2016. She actually nervously embarked on a weight loss journey after putting her health well down the list.

Your program starts where you are, not where someone else's week one starts. Katie genuinely feels honoured when she can teach women how to finally back themselves, as others did this for her when starting out.

Do I need a gym membership?

A gym is the ideal. It gives you more exercise variety and far more room to keep progressing as you get stronger, so if a membership is realistic for you, take it, because that is where the best results come from.

If it is not realistic, this still works. What you will need is something to work against: some dumbbells, a kettlebell or two and a set of resistance bands will get you a long way. Katie writes your program around the equipment you actually own, so tell her what you have on the application and she will be straight with you about whether it is enough to start.

Will you give me a meal plan?

On Bespoke, yes. You get meal plans as well as macros, built around what you actually eat and when you actually eat it, so they survive contact with a real week. On Base you get personalised macros rather than a fixed plan.

Over time the goal is to teach you how to make your own food choices rather than follow someone else's. Katie does that by building small habits one at a time, so what you learn stays with you long after the coaching stops.

What if I go away, get sick, or life falls over?
Katie gets it. Sometimes life actually beats you down, and in extreme circumstances that can be discussed openly so the best outcome is achieved for both parties. Outside of this, Core Coaching Society has a ‘pause’ option so you can attend to life before you hit ‘unpause’ on your goals again. This option is only available twice per year for up to six weeks and only after the minimum term has been met. Three days notice is required, and a small $15 administrative fee will be charged to complete this request.
How long am I locked in for?
Ten weeks, because nothing meaningful shows up faster than that. After the minimum term is met, coaching runs week to week and you stop whenever you want. 14 days written notice must be provided. Fees paid or due within this period are non-refundable.

Free · Email only

Freebie library

Everything Katie gives away, in one place. Download what's useful, ignore what isn't. No sales call attached to any of it.

Get access
6 ResourcesIn the library
$0Cost, always
InstantDownload
01/The library/6 resources
Smoko, Sorted: the FIFO food guide
Ebook · Nutrition

Smoko, sorted: the FIFO food guide

The meals Katie ate on repeat for five years of FIFO, plus what to pack, prep and grab when nothing's ready.

Download
4 meals that shame chicken and rice
Ebook · Nutrition

4 meals that shame chicken and rice

Four high-protein meals that don't taste like a punishment. Macros calculated, not a plain chicken breast in sight.

Download
Let's punch the numbers
Tool · Nutrition

Macro calculator

Put in your height, weight and how you actually train. Get your protein, carbs and fats back, with no app subscription attached.

Open it
Train like a Pro for 7 days
PDF · Training

Train like a Pro for 7 days

One full week of training, built on the same fundamental principles that helped Katie turn pro.

Download
Track your progress
Tracker · Mindset

Progress tracker

One page for training, food, sleep and energy. Print it or fill it in on your phone. The numbers, kept honestly.

Download
Earn it in the details
Guide · Training

Earn it in the details

Nine training habits that changed Katie's physique. The small, boring things that actually show up.

Download
02/One email, all of it

Unlock the whole library

One address gets you every resource above, plus anything Katie adds later. Your downloads open straight away, and a copy of the links lands in your inbox.

Name

Email address

Unsubscribe any time. Privacy policy

03/When free isn't enough
Next step

The Playbook

A home or gym program, plus the full archive: macro-friendly recipes, training sessions and nutrition guides, added to every month.

See what's inside → Next step

Work with Katie

When you want the plan written for you rather than picked off a shelf.

Apply →

Membership · Home or gym program

The Playbook

A training program and the whole archive in one place. Your program is a standardised plan written by Katie, built to get you consistent and progressing, and behind it sit recipes with the macros already done, sessions you can run tomorrow, and fitness for your mind as well. All for a fraction of what 1:1 coaching costs.

Join The Playbook See how it differs from 1:1
$22Per week
4 WeeksMinimum term
8–10 WeeksThen a new program
ThreeOptional add-ons
01/Your program/Same plan, different kit

Built for the room you actually train in

Pick the version that matches what you have access to. The structure, the progression and the order of work are identical. Only the exercises change. Every 8 to 10 weeks you move onto a fresh program, so you keep progressing without starting from scratch.

Version 01

Home

Minimum equipment needed: 2 x dumbbell sets, 1 kettlebell, resistance bands

  • Built around dumbbells, bands and bodyweight
  • Sessions written to fit a small space
  • Swap list for anything you do not own
  • Suitable for anyone who just wants to find routine with exercise
Version 02

Gym

Full commercial gym access.

  • Barbell, machine and cable work included
  • Heavier loading and a longer progression runway
  • Alternatives listed for busy equipment
  • Beginner to advanced, including appropriate regressions and progressions

In both versions

Everything the plan itself needs

  • The full training program, with the option to progress week by week
  • A new program every 8 to 10 weeks
  • Video demonstration and explanation of every movement
  • Recipes and nutrition guides from the shelves to fuel it
  • A tracker for training, food, goals and habits
  • Delivered through the Core Coaching Society online platform, accessed on your phone
  • Start the day you sign up, with no intake date to wait for
02/Add-ons/Priced separately

Add the parts
the plan cannot do for you

The Playbook stands on its own. These are one-off sessions with Katie for the things a written plan genuinely cannot cover. Book them whenever you want, in any order, or not at all.

Add-on 01

Goal setting

$44 · 30 minutes

A session on what you are actually chasing and why, and how you will know you are getting there. The mindset half of the work, done properly.

Add-on 02

Nutrition advice

$55 · 45 minutes

Your intake looked at properly and turned into targets that fit how you eat, not a meal plan, and not a printout.

Add-on 03

Technique review

$33 · 20 minutes

Send your lifts, get them pulled apart. The one thing video demonstrations cannot do is watch you back.

Add-ons are exclusive to The Playbook. They unlock the moment you are in. If you are coached 1:1, they are already part of your coaching.

03/What's inside/Four shelves

Built to be used on a Tuesday

Shelf 01

Recipes

Every recipe with calories and macros calculated, serving sizes scaled and options for alternatives.

Shelf 02

Training sessions

Pick a single session and get it done. Gym, home, or the couple of dumbbells you dusted off.

Shelf 03

Guides

Protein, progressive overload, recovery guides, eating out. The why behind the how.

Shelf 04

Trackers

Printable and digital logs for training, food, sleep and energy. The numbers, keeping you honest.

04/Sample/Straight from the shelf

A real page, not a promise

Biscoff truffles
Recipe · High protein

Biscoff truffles

P 11G · C 12G · F 5G · 135 KCAL

Upper body training session
Session · Upper body

Shoulders + back

UPPER BODY · 6 EXERCISES · 45 MIN

No more holiday spiral guide
Guide · Nutrition

No more spiral

EATING OUT GUIDE · UPDATED 09/26

05/Side by side/The Playbook against 1:1

Where The Playbook stops and coaching starts

 The PlaybookWith add-ons1:1 coaching
Written for you individually––Yes
Training programStandardStandardPersonalised
Home or gym versionYesYesBuilt to your kit
New programEvery 8–10 weeksEvery 8–10 weeksAssessed every 6–8 weeks
Recipes, sessions, guides, trackersIncludedIncludedIncluded
NutritionRecipes + guidesAdd onMacros or meal plans
Technique feedback–Add onIncluded
Goal and mindset work–Add onOngoing / Constant
Access to Katie between sessions––Direct
Check-in with Katie––Fortnightly or weekly
Price$22/wk$22/wk + add-ons$77–$99/wk
Look at 1:1 coaching
06/Membership

One key, every shelf

Nobody gets vetted for this one. Join, pick your home or gym version, and your program and the whole archive are open before you have put your phone down. A new program lands every 8 to 10 weeks for as long as you stay.

  • Your home or gym program, set up on the platform
  • A new program every 8 to 10 weeks
  • The entire archive, open the moment you join
  • New recipes and workouts added every month
  • Anything you download is yours to keep, even if you cancel
  • Free while you're coached 1:1

Weekly

$22

per week · 4-week minimum, then rolling

Join The Playbook

Billed weekly, stopped after the minimum whenever you like.

Before you join. The Playbook runs on a four week minimum, then week to week. After the minimum you can cancel any time from your own account, and part weeks are not refunded. There is no option to pause. Anything you have downloaded stays yours. Your rights under the Australian Consumer Law are not affected.

07/Questions

Before you join

Is this coaching?
Not one to one. The Playbook gives you a standardised program and a resource archive you work through yourself. If you want a plan built for you and someone in your corner weekly, that's 1:1 coaching.
Is the program written for me personally?
No. Everyone on The Playbook runs the same plan, in either the home or the gym version. That is what keeps it at $22 a week instead of $77 to $99. If you want a plan built around your history, your schedule and your goals, that is 1:1 coaching.
How often does my program change?
Every 8 to 10 weeks you move onto a new program, so the training keeps progressing without you starting from scratch. If you want something different for a day in between, the sessions on the shelves are there for exactly that.
I have almost no equipment at home. Can I still do it?
Two sets of dumbbells (roughly 4–5kg and 10–15kg), one kettlebell between 8 and 16kg, a skipping rope and a variety of resistance bands. That is the minimum the home version is written around, and every session comes with a swap list for anything you do not own.
Do I have to buy the add-ons?
No. The Playbook is complete without them. They exist because a written plan cannot watch your squat or sit down and work out what you are actually chasing. If you do not need either of those things, skip them.
Do the recipes suit allergies or vegetarian eating?

Every effort is made to suit allergies and nutritional preferences. While the original recipe may not suit your particular dietary requirements, alternatives are provided wherever possible.

If you are not sure, you are welcome to email Katie at katie@corecoachingsociety.com.au to discuss other options that may be suitable for the recipe that interests you.

Am I locked into anything?
Four weeks, then it runs week to week and you stop whenever you like. There is no pause option on The Playbook.
Do I get new recipes and workouts added later?
Yes, that is the whole point of it being a membership. New recipes and workouts land every month, so the archive you join today is smaller than the one you will have in six months.
Can I move onto 1:1 later?
Yes, whenever a place is open. The Playbook comes with you too, free while you're coached.

Dip your toes in · Ebooks

The Bookshelf

Not ready for coaching yet? Start with a book. One to feed you, one to teach you how it all works. Pull one down tonight, put it to work tomorrow.

Katie smiling with a drink, Macro Friendly Recipes
Book one

Twenty meals you already love, with the macros already done.

Take a look
Katie on stage drinking from a honey bottle, What the Hell is a Macro?
Book two

Your crash course in calories, macros and tracking.

Take a look
2 EbooksFood + the how
20 RecipesMacros already done
15 Page guideStart to finish
No late feesYours to keep
01/Book one/For the kitchen bench

Macro Friendly Recipes

Twenty recipes perfected over the last ten years to keep me consistent with my nutrition and my goals. The food you already love, built properly, with the numbers worked out so you are not doing sums at seven o'clock at night.

  • Twenty recipes across breakfast, mains and treats
  • Calories and macros worked out for every serve
  • A QR code on every recipe that logs it in MyFitnessPal
  • A download that is yours to keep

One payment

$33

once · instant download

Add it to your shelf

Secure checkout through Newie. Also included in The Playbook, along with other exclusive resources.

Chapter 01

Breakfast

The ones I actually eat on repeat, built to keep you full well past morning tea.

Chapter 02

Lunch + dinner

The heart of the book. Proper meals the whole household will eat, with the numbers already done.

Chapter 03

Treats + snacks

Sweet things that fit your macros, because a plan without dessert never lasts.

Every recipe

Scan it

A QR code on every page opens the meal in MyFitnessPal with the macros already attached.

02/Book two/For the bedside table

What the Hell is a Macro?

Your crash course in the fundamental basics of nutrition, macro tracking, and how to put the strategy to work in your own life. No good foods, no bad foods, just numbers you understand.

  • The fundamentals of calories and macros, explained simply
  • Step by step targets you can work out yourself
  • Tracking examples for a normal day and a meal out
  • A download that is yours to keep

One payment

$11

once · instant download

Add it to your shelf

Secure checkout through Newie. Also included in The Playbook, along with other exclusive resources.

Part 01

The basics

Protein, carbs and fats, what they are and why they matter. How to read a food label without the overwhelm.

Part 02

Your numbers

Work out your daily calories and your macro targets, with worked examples you can copy with your own weight.

Part 03

Start tracking

How to begin, what to do after two weeks, and a full example day tracked in MyFitnessPal.

Part 04

Real life

Alcohol, meals out, and what to do when you go off plan. Hint: absolutely nothing.

03/Questions

Before you check out

Which book should I pull down first?
If you have never tracked before, start with What the Hell is a Macro? so the numbers make sense. If you already track and want meals that fit, go straight to Macro Friendly Recipes. They work best together.
Is this coaching?
No. Both are ebooks you work through yourself. If you want your targets set for you and someone checking in on your progress, that is 1:1 coaching.
Do I need MyFitnessPal?
The recipe QR codes open in MyFitnessPal, and the guide's examples use it because it is what most people start with. Everything else works with whichever tracking app you prefer.
Do the recipes suit allergies or vegetarian eating?

Every effort is made to suit allergies and nutritional preferences. While the original recipe may not suit your particular dietary requirements, alternatives are provided wherever possible.

If you are not sure, you are welcome to email Katie at katie@corecoachingsociety.com.au before you buy.

Are these included in The Playbook?
Yes. Both ebooks are included in The Playbook, along with other exclusive resources: training sessions, guides, trackers and new recipes added every month. If you are already a member, they are waiting for you there.

1:1 Coaching · Base & Bespoke

I’m ready to lean in

You’re here for a reason. Answer a few things below and Katie will be in touch, either way.

Sends straight to Katie at katie@corecoachingsociety.com.au. She reads every one and replies either way.

Free · Fifteen minutes · No pitch

I want to yap with Katie

Fifteen minutes, no sales pitch. Tell me where you’re at, what you’ve tried and what’s been getting in the way. We’ll just have a proper chat about it.

Pick your time

Times shown in Australian Eastern Standard Time, Brisbane. If the calendar doesn’t load, open the booking page here.

None of those times suit?

Katie will work around you

Shift work, kids, a different time zone. If nothing on the calendar lines up, tell her roughly when you’re free and she’ll make something work.

Sends straight to Katie at katie@corecoachingsociety.com.au. She reads every one and replies either way.

Everything you wanted to ask

Frequently asked questions

The things women actually ask before they start, answered properly rather than in one line. Nothing here is a sales pitch. If yours is not on this page, email me and it probably will be next week.

Honest answersWritten by Katie
4 SectionsGeneral to nutrition
No pressureRead and decide
01/General

General

What makes you different to other coaches?

Core Coaching Society was built on the view that fitness is not just a physical journey where aesthetics are the priority. In my experience, health and happiness do not come from the way you look or the compliments you receive. Those feel good at the time, but they are never going to heal the relationship you have with yourself.

So I will work with you on the physical goals, and I will also work with you on the capacity to appreciate and love your body in every phase of the journey. That is what the word core is doing in the name.

It looks like I have it all together now, and like winning a pro show in the FMG federation was always going to happen. It was not like that. I started out nervous, unsure, and very much a fit into the mould type of girl. I moved to Canada and gained a lot of weight. I lost it, regained it, and found myself in my own battles with restricting and overindulging. I struggled with my identity and with where I belonged, and I hid from the person I actually wanted to be in case someone judged me for it.

That is exactly why I am so passionate about this. I know what it feels like to think you are not good enough, to feel like you need to take up less space, and to keep everyone else happy at your own expense. It would be an honour to help you unlock what is actually in there.

Do you only work with bodybuilders, or train clients like bodybuilders?

No, and no.

It is not my intention to work only with bodybuilding clients at all. I want to help women change their lives whatever phase they are in. As for training you like a bodybuilder, that is also a no. The two are quite different, and I am not interested in copying my own protocols onto you. They are built for me and my goals, and nobody else.

I would rather learn about you. How you learn best, the methods that actually stick, the food you enjoy, the training you look forward to. Everyone is different, which is the whole reason I care so much about individualised programming.

I cannot afford ongoing coaching right now. Are there other options?

Yes, and I would rather you start somewhere than not start.

The Playbook is $22 a week with a four week minimum. You get a home or gym program written by me that changes every 8 to 10 weeks, plus the whole archive of recipes, training sessions and guides, added to every month. There are also one-off add-on sessions with me if you want a technique review, goal setting or nutrition guidance without committing to ongoing coaching.

And the freebie library is free and always will be. None of these are a lesser version of you. They are just different amounts of support.

Do you have a mailing list I can subscribe to?
I do. It is called Real, Raw Yaps. You can sign up on its own page, or at the bottom of every page on this site. It is more of a personal blog than a newsletter: what I am working through, the lessons that took me a while to learn, and the odd thing I would only say to a friend. Unsubscribe whenever you like, no hard feelings.
02/The coaching

The coaching

I want to start but I have no idea where to start. What do you recommend?

Taking the first step is daunting and it often comes with a lot of resistance. Remind yourself that just because something feels uncomfortable, that does not make it the wrong thing to do. Stepping outside the comfort zone is usually the thing that moves you.

Have a look at the packages and think honestly about how much support you need to begin with. Everyone is different, so pick what actually aligns with you rather than what looks impressive.

If you genuinely have no idea what you are doing, I would look at Base or Bespoke. The level of support there makes the beginning much easier, because the check ins and the customised plan mean the goals we set keep moving in the right direction instead of drifting.

And if you are still not sure, send the application in anyway or just email me. I would love to help you land on the right one.

I am seriously struggling with time. What can I even achieve when I am this busy?

I understand this to my core. Time is the biggest challenge most women bring me, and the question is nearly always some version of how do I find the time when I have no time.

We break down your actual day and build a plan that works with your life rather than against it. Some goals will not be realistic at the start, and baby steps are often better. What matters is that your routine does not have you crawling to the end of the week. Starting this should be enhancing your life, not adding stress to something already stressful.

I worked a FIFO job for over five years, twelve hour days for two weeks at a time, so I know how hard it is to find the time. It took me a long while to build a routine that worked, and plenty of days it is still far from perfect. Consistency, not perfection, is the thing that moves you.

I am worried I will invest in coaching and not get the results. How do you keep me accountable?

This is where individualised coaching earns its money. We look at what you enjoy, what you are struggling with, and we build the plan around that so it actually fits. Check ins keep you accountable, and I am a message away in between.

I will give you the skills you need. All I ask is that you try to be consistent, not perfect. If something is not working, we reassess and make the steps smaller until they are achievable. There are plenty of strategies we can use, and we keep them unique to you, because what works for someone else may do nothing for you.

My family, friends or colleagues will start making comments. Can you help me with that?

Most of the time those comments come from one of two places. Either they do not understand what coaching involves, or they are speaking from their own insecurity. That does not stop them landing. We are human, we want to belong, and we care what the people close to us think. When I started, I was easily influenced by what other people decided was best for me. It was not until I started asking what do I actually want that I began seeing the results I was after.

My biggest piece of advice is to come back to your why. On a good day, write five reasons you started in your notes app. When someone makes a comment or tries to pull you off course, read them, and ask yourself honestly whether what they are saying aligns with you.

I have plenty to say on this one. I have had a lot of judgement and a lot of negativity over the years. These days it means very little to me, because I know I am right where I belong. Let us get you there too.

I have accepted that this is just how I will be. Are you up for the challenge?

I have been there. Around 2020 and 2021 I lost my way completely. I had quit my teaching job, gained ten kilos, had no direction and was left asking what now. For a while there I would look in the mirror and tell myself I had peaked, and that I was never getting out of that slump. I was wrong.

Accepting that this is how you are is a self limiting belief you are placing on yourself. Working together, I will show you the exact method I used to pull myself out of it, find my footing, throw myself into bodybuilding and a few years later win a pro show and a crown in Las Vegas.

If I could go back and tell that girl saying this is as good as it gets that she did not have to stay stuck, maybe I would have moved earlier. That is why I am here for you now.

Weighing myself every day rules my life and sets my mood. Can you help with that?

I lived this in the early days too. That number would dictate my whole day.

The thing about the scales is that they show a very small part of the picture. We will work on strategies so they carry less weight in your day, and often that starts with simply knowing you are following the plan and building confidence there. Over time your view of the scales becomes far more impartial. I promise.

We will also track more than bodyweight, which helps you build a better relationship with yourself and takes some of the anxiety out of stepping on them at all.

Body dysmorphia hits hard some days. How can you help?

Every person has days where they do not feel confident in their skin. It matters that we let that be true rather than expecting every day to feel like your most ideal version. The sooner you recognise the feeling, the faster you can process it and move back into a better frame of mind. For me, whatever phase I am in, my most confident version is simply the one who shows up. Where energy flows, energy goes.

It is also normal that after a big weekend you are holding more water and carrying a bit of a sugar or alcohol hangover, and that throws your self regulation off. In coaching I will help you move through those feelings faster, and I will help you build structure and routine, which in my experience is what quietly grows your confidence and self worth. This does not disappear overnight. It is the small, manageable steps that compound into the beliefs you end up carrying about yourself.

I feel guilty putting myself first before my partner or my family. Why do I feel like that?

Because we are taught that looking after everyone else comes first, and stepping out of that brings guilt with it. It may also simply be the habit you are used to, and any change in routine feels uncomfortable at first.

Putting yourself first here actually works in everyone’s favour. Acting well towards your own health sets the example for your partner and your family, and it builds a healthy relationship with yourself. That relationship is the most important one you have, because how can you show up fully for the people you love if you cannot show up fully for you? You deserve to fill your cup too, and that is not something to feel guilty about.

I work an office job, so I am at a desk all day with morning tea snacks. How does coaching help?

An office job is not a limitation. There are plenty of small actions we can build so daily movement goes up and the snack trolley stops feeling like a test. We start by breaking down your day and layering in achievable habits over time. It will not all happen at once, and that is deliberate, because in my experience slow adherence holds far better than an all or nothing approach that collapses.

As for the snacks, most of the time it is not a control problem or a discipline problem. It is about the emotions that come up in that moment. We work on reframing your thinking around it so the anxiety reduces over time.

03/The training

The training

I have serious gym anxiety. Do you offer home programs?

There is a common belief that once you have been going long enough the uncomfortable feeling passes. Honestly, I still feel a bit uneasy walking into a new gym. Everyone in there is busy doing their own thing. I know it feels awful circling the floor trying to find the right piece of equipment, but half the people looking are only looking because they would happily help, and the other half are entirely in their own world.

That said, yes. Home programs are available on Base and Bespoke, and The Playbook program comes in a home version as well as a gym one.

Home training still involves weights, so a small range of dumbbells and some bands will be needed. And the goal is not to keep you at home forever. It is to eventually walk you into the gym feeling far more confident in a space that currently feels too big.

I have injuries or issues that hold me back. Can you work around them?

Absolutely. Injuries are a normal part of life and it is very common to have limitations.

Before we start coaching I ask you to complete the questionnaires honestly, so I can assess whether you need clearance from a professional first. If it is something manageable, I will build your plan so you can keep moving pain free while you recover.

I am FIFO or I work away a lot, and new gyms with a lot of staring feel intimidating. Can you help?

Yes, and I remember it clearly. My first few weeks in the gym at my FIFO job were intimidating and I found myself covering up, wearing uncomfortable clothing to try to attract less attention. In a male dominated industry that is a genuinely hard thing to take on.

We build an action plan for how you will handle it and the strategies you can lean on to make it smoother. Depending on your level of coaching we keep checking in on it and keep adding to your confidence in new or intimidating spaces, rather than treating it as solved after one conversation.

What is the difference between 1:1 coaching and The Playbook?

1:1 coaching, which is Base and Bespoke, is fully customised to your goals, your limitations and your life. It is updated as you progress, we look at your technique, and communication with me is ongoing.

The Playbook is a standardised program, in a home or gym version, that changes every 8 to 10 weeks, plus the whole resource archive. It is not altered for you individually, and it is written for women who cannot commit to ongoing coaching right now. Playbook members can also buy add-ons, like a goal setting session or a technique review, if they want a piece of the 1:1 experience without the commitment.

04/The nutrition

The nutrition

I do not want to weigh my food. Are there other options?

Of course. Over time the goal is to educate you on food choices rather than keep you dependent on a set of scales, and there are a few ways in. Understanding portion sizes, working from meal structures, or building small habits one at a time until you are on the right track.

The honest caveat is that progress can be a bit slower without the data that weighing and tracking gives us. Slower is still moving.

I always start well and then it crashes by the weekend. How do you fix that?

This is nearly always an all or nothing pattern, and you are probably stuck in a restrict cycle. Every Monday you pull things back unrealistically, tell yourself you will be better, restrict so hard trying to be perfect that it becomes unliveable, and by Friday it has fallen apart.

We start by looking at your actual week. What stresses you, why you feel so lost by the weekend, how much balance is in there, and what triggers you meet on a Saturday. Then we build an action plan with stepping stones small enough to actually stand on.

Support matters enormously here, and I want you feeling good all week, not white knuckling five days to survive two. Over time your weekend stops being a blowout that sends you back to chasing perfection on Monday.

I have no self control. Like none. Can you even help me?

The thing about self control is that it is usually not a control problem. It is not a discipline problem either.

Think back to the times you felt out of control. I would guess the first thing that comes to mind is how chaotic and uneasy you felt. That feeling is a response to an emotion, not a character flaw. It is exactly why emotional eating is so common. We use food to celebrate the good feelings, birthdays and weddings, and we also use it to cope with the ones we would rather not sit in.

The work we do together is about identifying those emotions before they tip you into the spiral.

Let us be real, I like takeaway too much. Do you really think you can help?

I can. Takeaway is convenient and it tastes good, so of course you want it.

We build a plan where you still enjoy it, and where you also cook things at home that replicate the takeaway you love without the excess fats and the hidden extras. There is no chance I am taking your takeaway off you. We just work towards it being a sometimes food rather than an all the time food.

05/Your move

Every one of those answers comes back to the same thing. This is where women stop outsourcing their worth and start building it from the inside out. Have a look at what working together actually looks like.

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Katie’s personal blog, sent straight to your inbox. What she is working through, the lessons that took her a while to learn, and the honest stuff that never makes it onto Instagram. Written by her, whenever she has something worth saying.

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01/What lands/In your inbox

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Think of it as a catch up with a friend who has been through it. Some weeks it is a story, some weeks it is a hard truth, and every so often a recipe or a session sneaks in.

01 · The thinking

What she is working through

Mindset, confidence and the voice in your head. What she is figuring out right now, not neatly after the fact.

02 · The stories

The lessons that took a while

FIFO, the pro stage, the slumps and the comebacks, and what each of them actually taught her.

03 · The real stuff

The bits that miss the highlight reel

The bad weeks, the big decisions and the honest takes she would only share with a friend. Plus the odd recipe when one is too good to keep.

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