Does this sound familiar?
​
You genuinely intend to put your health first and eat well but the relentless pressures of work stress and family demands often hijack those intentions. Consequently, you find yourself drained and lacking the time to prepare nourishing, delicious meals that make you feel and look good. As a result, you settle for convenient junk food, despite being well aware of its adverse effects, simply because it provides quick energy to fuel you through the demands that await you.
Your nights are restless, your brain feels like mush and you're constantly running on empty, always answering with 'so busy,' 'stressed' or 'exhausted' when people ask how you are. It's a never-ending battle against the to-do list and sometimes sugar, caffeine or a glass of wine feel like your only allies in this ongoing struggle. You’re tired but wired and every attempt to rest is overshadowed by guilt, driving you to resentfully plough forward.
​
There really is another way to experience life and it starts by making a DIFFERENT choice.
​
Ready to do things differently?
_e.jpg)
This is a 6 month coaching series that empowers you to THRIVE in your natural feminine essence fueld by optimised nutrition.
This 6 month programme is about creating a healthy lifestyle that will support you for the REST of YOUR LIFE.
My tailored coaching course is designed exclusively for Busy Women like you, addressing the unique challenges you face in today's fast-paced world. Here's a glimpse of what we'll cover through our transformative 6-month programme:
​
-
Balancing Masculine and Feminine Energies: Harness the power of both masculine drive and feminine nurturing to achieve external success while cultivating self-love and inner peace amidst the hustle.
​
-
Harmonising Professional and Personal Life: Discover how to balance your professional ambitions with personal fulfilment, allowing you to thrive in both spheres simultaneously and with ease and grace.
​
-
Setting and Achieving Health Goals: Empower yourself to set meaningful health objectives and implement daily actionable steps to achieve them, all customized to fit seamlessly into your busy lifestyle and personal preferences.
​
-
Transforming Food Habits: Bid farewell to obstructive eating patterns and embrace sustainable, enjoyable habits that not only fuel your body but also nourish your soul. Explore your relationship with food, cooking at home and dining out with mindfulness.
​
-
Syncing with Your Natural Rhythm: Escape the rigidity of the workplace and societal norms and find peace by aligning with your natural flow, even honouring your menstrual cycle. Say goodbye to burnout and hello to sustainable energy.
​
-
Healthy Boundaries, Healthy Relationships: Establish healthy boundaries with food, your body and others. Learn to safeguard your time, energy and emotional reserves, fostering a balanced and fulfilling relationship with yourself and those who share your journey.
​
-
Honouring Intuition and Inner Wisdom: Cultivate a profound connection to your intuition and inner wisdom, serving as your guiding compass amidst the whirlwind of your busy life. Allow these innate powers to lead you towards decisions and actions that resonate authentically with your deepest desires and core values.
​
-
AND MORE
This programme is for YOU if you're ready to...
Feel love and at peace with your body and nutrition
Establish a healthy lifestyle that truly works for you
Break free from autopilot and look after yourself
You want to feel confident in your body's innate wisdom, effortlessly navigating life's dietary choices with ease. You can imagine nourishing yourself with delicious, nutrient-rich meals, leaving behind the shackles of self-criticism for dietary choices. You can even see a life where you no longer rely on sugar, caffeine or alcohol just to make it through the day. Together we will get to know your unique and beautiful body. You will learn to respect and honour her and in turn, show up in life with all of you.
While you have the best intentions, life and work always get in the way of making long-term change. You are done with fad diets and rigid regimes that do not work and are ready to feel amazing about yourself every single day. I will help create a lifestyle that works for you and fits your busy schedule without feeling like a chore. By making health a top priority you will see significant changes in your body, skin, energy. Your overall health and happiness will be positively impacted in your professional and personal life.
It feels like you are always running against the clock to complete tasks from a never-ending to-do list. There are just not enough hours in the day to ever fully catch up. Maybe you are not really aware of your nutrition and how it impacts the rest of your life. But all that stress and pressure is starting to take its toll. Perhaps you are noticing feelings of sluggishness, sleep issues, menstrual cycle problems or digestion discomfort. You are feeling ready to harness the power of nutrition to feel like your best self in all aspects of life.
Here is what you will get:
​
-
FREE INITIAL CONSULTATION = Before our first meeting, I will ask you to complete a health consultation form to gather essential information about the areas you want to focus on. During this complimentary call, we will get to know each other better. I will answer your questions and we will discuss what you most want to get out of coaching. Afterwards, you will have the time to decide if I am the right coach to take you where you want to be.
-
BEGINING INTEGRATION SESSION = We will delve deeply into what you desire most for yourself and why. You will create some core goals and set intentions for you to work on in our time together. I will introduce you to key concepts that will serve you on this new path. By the end of the session, you will feel inspired and connected to a new life path. Additionally, you will leave with inspiring action steps to implement straight away.
-
10 X 1-HR COACHING SESSIONS = We will meet once a fortnight to explore the questions and challenges you are facing at that moment. You will be guided to take tangible steps towards your goals and will be supported to move past any blocks that arise as you start to integrate change and experience genuine transformation.
-
UNLIMITED SUPPORT, RESOURCES & ACCOUNTABILITY = Between each of our sessions you can reach out via email, text or WhatsApp for guidance if you are feeling stuck or have any questions that will aid your progress and support you to move forward. Over our 6 months together, I will also share resources (such as reading materials, videos or podcasts) and practical handouts for you to complete at your convenience to further assist you in your journey.
-
REVIEW INTEGRATION SESSION = In this final session, we will assess all the incredible progress you have made over the previous 6 months. This is a powerful opportunity to celebrate your achievements and reflect on what worked and what did not. Before we conclude, you will be guided to gain clarity on your next steps forward with your new, exciting lifestyle.
Meet your coach!
I struggled with endless dieting, bingeing, restriction, over-exercising, overworking and the relentless pursuit of perfection as a Busy Woman for over a DECADE.
It was only when I decided to focus on my relationship with my mind, body and nutrition that I FINALLY experienced the freedom that I so DESPERATELY craved.
Freedom from anxiety around food.
Freedom from constant stress and pressure.
Freedom from feeling like I was never enough.
Results YOU can expect from completing this programme:
-
Experience genuine love and confidence in your body, allowing you to navigate your busy schedule with grace and self-assurance.
​
-
Master healthier emotional management, equipping you with the resilience to handle life's challenges with ease.
​
-
Say goodbye to fad diets and rigid food rules, freeing up mental space to focus on what truly matters in your life.
​
-
Transform home cooking from a chore into an exciting adventure, making mealtimes a source of joy and nourishment for you and your loved ones.
​
-
Achieve sustainable weight loss and maintain it effortlessly, without sacrificing your busy schedule or compromising your well-being.
​
-
Develop a harmonious relationship with your menstrual cycle, finding relief from PMS symptoms.
​
-
Feel empowered to slow down and make mindful food choices, bidding farewell to digestion issues that once held you back.
​
-
Enjoy a diet rich in foods that promote healthier skin, hair and nails, enhancing your natural beauty from the inside out.
​
-
Energise your body and sharpen your focus with foods that boost energy, mental clarity and mood, empowering you to conquer your busy days with vitality and zest.
Hannah Marquez
Busy Woman - wife, business owner, actor, dancer, professional
"Working with Catherine over a six-month period has been TRANSFORMATIONAL for both my mental and physical well-being. She introduced me to breath work and gut health and has enabled me to work in so many healthy habits in my lifestyle. I have been alcohol-free since February, which I would have never been able to achieve without Catherine's coaching! She opened doors to thinking about my health and my body differently, which has given me the drive to regularly go to the gym and continue to look after my health beyond our sessions.
Catherine is knowledgeable, friendly, non-judgemental and supportive. I wholeheartedly recommend her!"
Sarah Fenwick
Busy Woman - mother of two, professional, walking enthuiast
"I’ve always been curious about working with a health coach but never took the plunge so I feel Cat came into my life at the right time for the right reasons.
Working with Cat has been such an amazing journey and I’ve learnt and accepted so much about myself. After telling her my main goal we broke it down into small, achievable goals each fortnight. The support I’ve received from Cat over the last 6 months has been exceptional. She’s motivated, inspired and educated me on so many areas such as nutrition, exercise, self-care, confidence, boundaries, work, health issues and the list goes on!
I’ve made so many positive changes that have helped me. I never wanted a quick-fix diet, I wanted a lifestyle change, which Cat has given me. I feel I have so many tools now, that even when life gets hard, I know I can deal with it.
I cannot recommend Cat enough, she is life-changing!"
Hannah England
Busy Woman - mother, professional, CrossFit athlete
"Working with Cat was hands down the best decision I made for myself. The personalised support and guidance helped me break free from the cycle of overwhelm and reclaim my life. Investing in myself long-term has truly been a game-changer!"
Gabi Horvat
Busy Woman - mother of three, wife, professional, guitar player
“I feel I’m eating healthier, I do feel that I’m more in control, I feel better in my skin, I feel the benefits of Insight Timer.
It doesn’t matter how many times I don’t manage my small goals, what matters is how many times I do manage it and when I focus on that, they all add up to rewiring my brain.
1:1 coaching with Cat makes a huge difference. I’m looking at my problems from a different angle instead of going into avoidance and engaging in destructive ways of thinking and being.”
My mission is to empower Busy Women, who are strong, intelligent and hardworking, to cultivate a warm, loving and beautiful internal connection with their bodies and nutrition.
Through my guidance, they thrive in their natural feminine essence, fueled by optimised nutrition, enabling them to embrace life with vitality, balance and grace.
Frequently Asked Questions:
-
What is health coaching? = Health coaching is a client-led, collaborative process that aims to promote self-management and self-empowerment and equip you with all the tools you need to become the authority of your own health and achieve your health goals. At its core, health coaching is a personalised experience tailored to your unique needs and aspirations. In practice, this means:
-
CLIENT-CENTRED APPROACH: Your journey is guided by your goals, preferences and values in a safe, nurturing environment where we explore and respect every aspect of your well-being.
-
HOLISTIC PERSPECTIVE: Beyond nutrition, we delve into all areas impacting your health—career, physical activity, relationships and more—recognising wellness beyond food.
-
EMPOWERMENT: Through guidance, you gain confidence to make informed decisions and embrace sustainable lifestyle changes, equipping you to lead your health journey with clarity.
-
EDUCATION AND SUPPORT: I offer insights, encouragement and gentle accountability, keeping you motivated and celebrating successes while navigating challenges together.
-
TRANSFORMATIONAL CHANGE: Fostering positive shifts in mindset and behaviours, we pave the way for lasting improvements in health, embarking on a journey towards a vibrant, fulfilling life.
-
​
- How do I know if health coaching is right for me? = Health coaching is suitable for you if you’re looking to make comprehensive lifestyle changes, improve overall well-being and understand the interconnectedness of various aspects of your life, beyond just diet.
​
-
Is this coaching programme for everyone? = NO, it is not. It is not for women who want someone else to do it all for them, a quick fix to weight loss or hacks and tricks for fast results. It is also not for women who have an eating disorder (please seek guidance and help from a qualified professional).
​
-
Do you offer group coaching? = At the moment, I primarily offer 1:1 coaching for a more personalised and focused approach. However, I may occasionally host workshops or group sessions on specific health and wellness topics. Stay informed and be the first to know about upcoming events by signing up for my newsletter HERE (and get a FREE guide).
Catherine’s Signature 5-Step WISWY Framework
Here is a detailed breakdown of my signature framework which delivers RESULTS:
STEP ONE
W - "Where You Are"
In this foundational phase of our holistic health coaching journey, we meet you exactly where you are at this moment. Accepting yourself as you are does not mean settling; it is a shift in perspective towards making choices rooted in self-respect and self-love, rather than driven by restriction, shame, obsession or punishment. From this anchor, we move forward.
​
During this phase, we will embark on a curious, non-judgmental journey of self-discovery through three key components:
​
-
Shadow Work And Inner Child Work - This is a psychological and self-reflective process that helps you explore and come to terms with the hidden or unconscious aspects of your personality. It gives you insight into why you think and act the way you do.
-
Limiting Beliefs Work - We will address the factors holding you back from embracing a lifestyle you love while nurturing your body with the nourishment it deserves through optimal nutrition. We will investigate what’s stopping you from living in the present and showing up with your full self. We will also explore the food rules and identities you have assumed and assess whether they help or hinder your health journey.
​
-
Mirror Work - How we do one thing is how we do everything. We will examine how you are showing up at work and in your relationships and how that is influencing your eating habits and the way you feel about your body and vice versa. This also includes an evaluation of how you channel your masculine and feminine energies.​
​
An important point to note is that while this is the first step, it does not end here. This phase will continue in the background throughout the remaining steps. Getting to know yourself is a never-ending and beautiful process. I will ask lots of questions to help facilitate this process and create a safe space for you.
STEP TWO
I - "Imagine Your Future"
You, as a Busy Woman, understand the value of hard work and focus. However, the second step is about ensuring that your efforts are directed in the right direction. "Imagine Your Future" is the phase where we get crystal clear on your health goals and envision what a life where you feel more balanced, full of vitality and energised looks like for you.
During this phase, we will engage in a fun and empowering process that includes:
-
Your Why - We will delve deep into the essence of who you are, uncovering the raw core of your being. We will peel back the layers, revealing your authentic motivations for this new path ahead. As Busy Women, it's easy to lose sight of our true selves amidst the chaos of everyday life. But through our work, we'll reignite that inner fire, aligning your actions with your deepest values and aspirations.
-
Desire Mapping - We will shift from traditional goal-oriented approaches to ones centred on your desired feelings (e.g. abundance, confidence, vitality and freedom). We will operate from a place of internal empowerment and ensure that you are pursuing your own authentic desires, not inherited dreams. We will replace your limiting beliefs with new, personalised affirmations.
-
Visualisation - I will invite you to vividly visualise the ideal lifestyle that is based on your future reality, not your current one. This is your opportunity to redefine a new relationship with yourself and nutrition. We will invoke all of your senses (sight, smell, hearing, taste and touch). No words can do justice to just how powerful this exercise is. You have to experience it yourself to truly grasp its transformational effects - it breaks you free from your current limitations and makes you believe in a new, positive and empowering future.
From all of this, we will be able to create some concrete goals that you will work towards during our time together. Once we have set the GPS (goals) we can work on the journey (habits). As your health coach, I will encourage you to open yourself to your true desires. This phase will continually be refined throughout the coaching sessions, taking into account your progress, feedback and evolving insights.
STEP THREE
S - "Strategise And Start"
As we move forward in your holistic health coaching journey, we arrive at the "S" stage: "Strategise and Start." This step is where we take the insights gained from the "Where You Are" and "Imagine Your Future" phases and begin translating them into actionable strategies to achieve your health goals. This phase focuses on aligning your thoughts, words and actions.
Within this phase, we will focus on the following key elements:
-
Personalised Strategy Development: Drawing from the self-discovery and goal-setting exercises in the previous steps, we will work together to create a personalised health strategy tailored specifically to you. This strategy will encompass various aspects of your health, from nutrition and exercise to stress management and self-care. This approach provides structure and accountability and it helps you track your progress and provides a sense of achievement at various points. Think of it as your unique roadmap to a more balanced lifestyle.
-
Prepare For Challenges: We will explore and conquer the personal and professional barriers you currently face, as well as those you may encounter while embracing your new lifestyle (e.g time constraints or external pressures). We'll delve into the transformative power of saying 'no,' the essential role of boundaries in every aspect of your life and the art of reframing fear, rejection and failure. These tools will not only help you navigate adversity when it inevitably arises (because it will), but they will also propel you forward, ensuring your success on this transformative journey.
​​
-
Accountability Tools: To help you stay on track, we will implement accountability tools that keep you engaged and motivated between our coaching sessions. These tools may include journaling, tracking apps or self-assessment exercises. I will introduce you to the concept of crowding out which is your number one friend when it comes to staying on track (focusing on what you do want is more powerful than focusing on what you don’t want). We will also regularly review your progress, address any challenges and adapt your strategy as needed. This ongoing feedback loop ensures that your plan remains aligned with your evolving needs and desires.
This phase serves as the bridge between envisioning a more balanced life and transforming those aspirations into actionable steps, navigating the highs and lows that come with this new reality. I will be your partner offering guidance, support and motivation to help you successfully implement the strategies.
STEP FOUR
W -"Work And Take Action"
Now that we have laid the groundwork in the previous steps, it is time to dive into the "W" stage: "Work and Take Action." This phase is all about taking aligned action and turning your personalised strategy into tangible actions that will lead you to your health goals and new, balanced lifestyle.
Within this phase, we will focus on the following key elements:
-
Commitment And Consistency: We will work together to build a strong foundation of commitment and consistency. This means making a daily commitment to yourself and taking consistent action towards your health goals. We will double down on the concept of firm self-compassion to help you keep on track (being kind and loving to yourself but not at the expense of growth). Remember that when you are doing something new, it is an uphill battle and you have the least amount of evidence of yourself. But with time and patience, we will create all the evidence you will need for long-lasting change.
-
Habit Formation: Creating new habits takes time and effort. We will work on habit formation techniques to ensure that the changes you are making become sustainable, long-term behaviours. This includes setting up specific cues and rewards to reinforce positive habits. You will learn the importance of taking one small, gentle, meaningful, purposeful, aligned action at a time. We will take a holistic approach and apply this to your nutrition, exercise, stress management etc plans.
-
Regular Check-Ins: Accountability and support remain essential. We will continue to have regular check-in sessions to reflect on and review your progress, address any challenges and make necessary adjustments to your plan and goals. These check-ins keep you on track and motivated. I will remind you of your why and values when you most need it. Celebrating your achievements, no matter how small, is crucial for maintaining motivation. We will celebrate your successes along the way, acknowledging the positive steps you have taken.
In this phase, you put your plan into action, learning and growing as you take consistent steps toward your health goals. It is not about perfection but progress, building a balanced lifestyle that aligns with your values. Think of yourself as a scientist, stay curious and experiment with new habits, behaviours and approaches to health and see what works for you. Together, we will create the life you envision.
STEP FIVE
Y - "Your Sustained Success"
In the final stage of our holistic health coaching journey, we arrive at the "Y" stage: "Your Sustained Success." This phase is all about ensuring that the progress you have made is not just temporary but becomes a sustainable and integrated part of your life.
Within this phase, we will focus on the following key elements:
-
Maintaining Momentum: Sustaining the positive changes you have made requires ongoing commitment and motivation. We will explore strategies to maintain the momentum you have built throughout our journey, keeping your health and well-being a top priority. We will also cultivate resilience and work on strengthening your ability to bounce back from setbacks and maintain a positive outlook even during difficult times.
-
Self-Empowerment: You have developed a deeper understanding of yourself and your relationship with your body and nutrition. I will continue to empower you with tools and knowledge, so you feel confident in making informed decisions about your health. We will also explore resources, workshops and practices that can further enhance your knowledge and skills in the realm of holistic health.
-
Community And Support: We are often influenced by the people we surround ourselves with more than we realise. This means that the company you keep can significantly shape your habits and behaviours. We will explore strategies for connecting with like-minded individuals or groups who share your dedication to health, offering continuous encouragement and motivation. It is important to understand that the support of your community can be even more effective than relying solely on willpower.
-
Celebration And Long-Term Goal Setting: Reflecting on your achievements and celebrating milestones is a vital part of sustaining success. We will take the time to acknowledge how far you have come. We will also revisit your long-term health goals, refine them as needed and set new milestones to work towards. Your aspirations may evolve over time and it is essential to ensure that your goals remain aligned with your values and desires.
In this phase, we transition from a coaching relationship to a lifelong partnership with yourself. You take full ownership of your health. This phase is about embracing the journey as a way of life, where holistic health becomes second nature and you feel empowered to make choices that align with your values and desires. As your health coach, my role evolves into that of a supportive guide, available whenever you need guidance or a fresh perspective. This phase unfolds in our review integration session, where you can formally end the coaching relationship or discuss other programs going forward.
