Coach. Counsellor. Nutritionist. Speaker. Lover of Life.

What is Complete Coaching?

With decades of lived experience managing her own mental and physical challenges, Kellie has diverse and wide-ranging qualifications across all aspects of wellbeing. As a Counsellor, Nutritionist and Fitness Trainer Kellie has the skills and expertise to offer support, guidance, and accountability in every area of life.

Are you feeling stuck in any aspect of your life? Emotionally or physically?

Are you experiencing a life transition or dilemma?

Are you a female struggling with all the physical and emotional changes of mid life?

Is your health optimised? Vitality, weight, mindset, relationships?

Are you living the life that you desire, or do you find yourself repeating the same negative patterns and cycles?

Specialising in reworking habits and new ways of thinking and behaving, Kellie offers a unique and customised coaching experience.

Ways you can work with Kellie

Inspiring people to lead big, healthy, joyful lives.

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What I offer

Meet Kellie

Book a no obligation chat with Kellie and find out how she works, and why she's different.

Duration: 15 minutes

Cost: Free

Individual
Session

Sessions available via Zoom or in-person.

Duration: 45 minutes

Cost: $150 incl GST

4 sessions

Sessions available via Zoom or in-person.

Duration: 45 minutes

Cost: $520 incl GST

12 Week Breakthrough Program

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12 weeks of nutrition and lifestyle coaching with daily accountability and access.

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COMING SOON

Kellie is available for public speaking and corporate workshops on a range of topics related to mental and physical wellbeing. Contact us to discuss further.

Contact Kellie

What others say...

Nicky

“I embarked on a health journey a number of years ago and poured a fair amount of resources into it. And yet despite all the tools and education I accrued I still could not keep consistent in pursuing an active lifestyle. Something was definitely holding me back. During Kellie’s coaching we uncovered these mental blocks that, once illuminated, allowed me to forge forward with finally becoming the active person I always wanted to be. Her coaching sessions were powerful and with Kellie’s disarming warmth I truly felt at ease with her. I think we’ve all heard that in order to get your health in order you first need to get your “mind right” but how do you get there? And this is how. I would recommend it to anyone starting, mid or at a frustrated end to a health journey. Thank you Kellie”

My HRT doses and method of delivery have changed over the years and sometimes it can be a bit of trial and error. Having a GP that is up to date with the latest research around HRT (or MHT as it’s now known) is so important.

This isn’t medical advice, but wanted to share my experience with early morning wake ups.

#hrt #mht #hormonereplacementtherapy

I can give you the worlds best meal plan or gym program, but without working on what’s going on with your thoughts, the chances of making long lasting change are reduced drastically.

We all have automatic thoughts created over decades. And our brain likes safety and comfort so these thoughts become our default.

Started a diet or gym routine before but didn’t stick to it ? What are the thoughts you have about that ?

I’m just not a gym person.
I’m not motivated.
I’m lazy.
I’m too old/injured.

But the good news is, we can create new automatic thoughts and a new identity that supports our health goals rather than sabotages them.

#cbt #menopauseweightloss #cbttherapy #menopausecoach #menopausewellness #identitybasedhabits

Yes it’s getting into the busiest, most social time of the year.

But by simply adding more protein and fibre to your daily intake now, you can be laying the foundation for fat loss and muscle gain in 2026.

One of the most powerful things you can do for your health is to reduce your alcohol intake. Particularly if you are a female experiencing fluctuating hormones. Alcohol will make your symptoms worse and definitely will make any body composition goals harder.

A great tip to help reduce your intake is to replace your drink with something from the @drinkhopr range. All the flavors are excellent (mint and cucumber social tonic probably my favorite !).

So much of alcohol consumption is habitual. A glass of wine while cooking, or while you are getting ready to go out for example. Start by identifying these environmental or circumstantial triggers and consider a replacement strategy.

If you’re using alcohol as a stress or emotional management tool, understand that alcohol only offers short term relief, and in fact your brain chemistry will be compromised even further the next day.

We start each day with 100 percent in our emotional energy battery (possibly even less if our hormones are fluctuating and sleep is compromised 😬).

This is your reminder that not everything or everyone deserves your emotional energy. One of the best things you can do for your emotional and mental wellbeing is to fiercely protect who and what you give energy to.

Start saying no, unfollow, create boundaries, let things go.

And notice how much lighter you feel 🥰

Tracking calories and macros.

Raw weight or cooked weight ?

Count exercise calories. Yes or No ?

The tracking app I recommend is @cronometer_official (link to download in my bio).

Feel free to add any other questions in the comments 😊

I have to say being a finalist in this years @womenwithaltitude annual Altitude awards, Wellness Warrior category is incredibly validating.

I commenced my coaching business in January this year and am so thankful for all the incredible women that I have spent time with. Educating, supporting, keeping accountable and empowering.

There have been many tears, many breakthrough moments, many new lifestyle habits commenced and maintained.

Currently working on something that I am hoping to launch in December that will allow greater access for clients and will give me the ability to reach and support even more women in midlife.

Thank you @womenwithaltitude !

Looking forward to awards night.

Nutrient tracking.

Recently moved to using and recommending @cronometer_official !

The reasons why I now prefer it to My Fitness Pal is mainly because of its much better accuracy and the fact it provides so much more data around macro and micro nutrients.

A link to download and try is in my linktree in my bio.

Love sharing tips and tricks that may help other women.

This one is about application of Oestrogel.

Hope it helps !

Have you tried many times to make new healthy habits stick without success ?

Without doing the work around our thoughts and our sense of identity, creating change that sticks is harder. It relies on sheer grit and willpower which is not reliable or constant (impacted by our mood and our energy level).

Cognitive Behavioural Therapy for weight loss and identity based motivation are game changers.

#menopauseweightloss #menopausecoach #menopauseweightgain #cbttherapy #cbtforweightloss

Part 1 of a series answering questions on calorie deficits and food tracking.

Ask me anything !

Comment below or DM me.

Two important dates to reflect on.

World Suicide Prevention Day and @ruokanyday.

The answer to preventing suicide is an incredibly complex one.

I do know that it is vital to break down the stigma of mood disorders and mental illness. This then breaks down the barriers to asking for help.

Vulnerability is an absolute superpower. Openly chatting about our own challenges normalizes it for someone else.

The work continues.

#worldsuicidepreventionday #ruok #ruokday #anxiety #depression #mentalhealthsupport #mentalhealthawareness #mentalhealthadvocate💚

DEXASCANS

One of the recommendations in my Mastering Midlife presentation is to have a dexascan and get an understanding of really important things such as your visceral fat, lean muscle and bone density (rather than just focusing on scale weight 🤨).

These are the things that will impact your lifespan and the quality of your life as you age. And all these things can be changed no matter your age.

@xgym_castlehill has a dexascan machine and a trained technician that will help you interpret your report. They are offering $30 off your first scan (link to book in my bio along with a few other products I use and recommend 😊).

Body scanners in gyms can be helpful to determine body weight trends but are generally not reliable in getting a true measure of visceral fat, muscle tissue and bone density.

I have been getting a scan every few years for the last decade and I really recommend you do too !

Anybody else do this when they’ve finished with a machine just to mess with the gym bros 🤦🏻‍♀️🤣🤪

An update on my back fusion 11 months ago.

I’ve had a few people enquire 😊

#lumbarfusion #backsurgery #backsurgeryrecovery #backfusion

1. Your tracking is off.
Tracking is a skill and takes time to master. You must track everything consumed (with correct calories) and if you’re eating out a lot, too much guess work can quickly throw you out of a deficit.

2. You’re relying on your smart watch and the calories it’s telling you it’s burning (particularly if you’re eating those calories). These devices notoriously overestimate calorie burn.

3. The quality of your food is low. If you are eating a high proportion of processed foods or inflammatory foods (alcohol, dairy, gluten, refined sugars and carbs) your ability to digest and burn fat will be compromised. This is particularly true in midlife with the added complication of fluctuating hormones. Your intake needs to be 80/20 whole foods to optimize fat burning.

4. Your maintenance calorie number is actually lower than you think (or an online calculator has suggested). I see this a lot with clients. Decades of dieting have created compromised metabolisms. The. Maybe time spent rebuilding your metabolism and moving towards a higher maintenance calorie number is what’s required.

#menopauseweightloss #caloriecounting #menopauseweightgain #reversedieting #myfitnesspal #trackingmacros

In a ground breaking survey by Fat loss researcher Dr Bill Campbell over 70 percent of women in perimenopause and over 80 percent of post menopausal women report that they find it harder to lose weight now then when they were younger.

You aren’t imagining it. It’s harder now. It’s not as simple as calories in, calories out.

I understand this and have experienced it first hand.

And I can help.

#menopauseweightloss #menopausecoach #menopauseweightgain

Testimonial Tuesday 😊

Thank you so much Larissa.

I really enjoy sharing my “Mastering Midlife - without losing your mind or your body” presentation with groups.

Always lots of questions, and some light bulb moments 💡😉

Part 3 of my really informative chat with Exercise Physiologist @shan76kiwi

We talk about the most common injuries in middle aged women and how to start a resistance training program even if you find gyms intimidating.

So lucky to learn from one of the absolute best EPs in the business.

I am so passionate about counselling women experiencing emotional challenges in mid life.

My own experiences of post natal depression, generalized anxiety and complicated grief and years of further study in all these areas gives me a wealth of both knowledge and tools to help.

Sessions available through Zoom or face to face.

All details in my bio 😊

Thank you to client Libby for this beautiful testimonial.

As an accredited counsellor, nutrition coach, fitness trainer and menopause coaching specialist I have helped many women navigate mid life. Learning new ways of thinking and eating and moving to make this stage of life their best ever.

I have been there and the challenges are many. Emotional and physical.

Reach out for a chat. All details in bio 😊

Part 2 of my chat with one of Australia’s leading exercise physiologists (who also has the joy programming me 🤣).

Learn the one thing you have to let go of in the gym as you age. And the most important attribute your personal trainer or coach must have.

Part 1 of a really great chat with Exercise Physiologist @shan76kiwi.

Shannon is not only my EP he has programmed for many professional and semi-professional sporting teams over several decades including his current role with the Perth Glory women’s soccer team.

He has the incredible skill of being able to empower and strengthen anyone, regardless of age, athletic ability or injury and in particular has an affinity for programming women.

It is a privilege to have had in my corner for many years.

We touch on the most important things to consider as a middle aged female in terms of exercise.

Enjoy !

First time with a bar on my back in 15 months.

3 level back fusion in October last year and despite my terror going into it I’m so happy not to be in excruciating pain every day. My recovery has been so much better than expected.

@peterattiamd in his book “Outlive. The science and art of longevity” talks about how as we age every one of us will have an injury or illness that becomes a fork in the road for how much we move and exercise. It is our ability to pivot and find new ways to stay strong and fit that will determine the quality of our final decades (I highly recommend this book by the way).

My exercise physiologist @shan76kiwi and I had a fantastic conversation last week about training as we age. Hope to start sharing that with you later in the week.

We touch on 2 main themes. The danger of ego when we age and are training (definitely got caught up in this for many years).

And the importance of trusting whoever it is that is training or programming you.

If you have an injury, I promise you there’s a way to keep moving.

If you had have told me a few years ago I’d be excited about squatting 22.5kgs to a box I would have scoffed.

Nothing quite as humbling as injury or illness.

#backfusion #backsurgery #backsurgeryrecovery

A pic from last night presenting “Mastering midlife - without losing your mind or your body” to a really engaged and interactive group of ladies.

I loved it ! Thank you for having me @womenwithaltitude 🫶🏻

5 easy changes to create a calorie deficit.

1) Use olive oil spray instead of olive oil when you cook. 1 tbsp of olive oil is 120 cals. 12 sprays is 24 cals.

2) Reduce your alcohol (even a little will make a huge difference to overall calories). Replace high calorie drinks such as beer or cocktails with vodka lime and soda or gin and diet tonic. Over 2 or 3 drinks this can be hundreds of calories difference.

3) Rethink your plate. Think 50 percent vegetables, 40 percent protein, 10 percent refined carbs (bread, rice, pasta). Replace these carbs with things like cauliflower rice, zucchini noodles or slendier noodles/pasta/rice. The fibre in vegetables and protein will keep you feeling full a lot longer that these carbohydrates.

4) Slow down when you eat. It’s true that the brain takes at least 20 minutes to register satiety. Give your brain time.

5) Get used to leaving food on your plate when you’ve had enough. So often we eat those last few bites or spoonfuls out of habit to finish the plate. Do you really feel like it ? Did your parents tell you to eat everything on your plate ? Become conscious of your unconscious habits around eating.

#menopauseweightloss #menopausecoach #caloriedeficit

I am all about easy, macro balanced options.

Protein Powder
Frozen banana chunks
Chia seeds
Creatine

It’s my go to, pre workout option as it’s not heavy on the tummy.

Home after an incredible 6 and a half weeks in Europe.

One of the things we love about travel is the food we enjoy along the way.

Stroopwaffels in Amsterdam, kebabs and currywurst in Berlin, portugese tarts in Portugal. Not to mention all the alcohol, red wine, dark beer, aperol spritzes and of course port in porto.

I definitely enjoy it all, but do try and prioritize protein and fibre where possible.

We walk ALOT (over 20,000 steps some days) and I resistance train 3 times a week mainly to keep me as mobile as possible and give me energy.

I knew coming home how bloated and heavy I felt. No surprises why !

SO….I knew stepping on the scales on return they were going to be up. Over 3kgs. So 3 days ago I started tracking my food again, in a small (300 to 400 calorie) deficit. The macros that work for me are high fibre, high protein, lower carb (the complete opposite of what I’ve been consuming on holidays). And you can see on the scale how quickly the number has come down.

Clearly I didn’t put on 3 kgs while away (probably 1.5 to 2kg of actual body fat) and clearly I haven’t lost 1.5 kgs in 3 days.

This demonstrates that the scales only tell part of the story.

My plan to get back to a weight that I feel comfortable with is to continue in a small deficit but with the macro breakdown that my body responds to, minimal alcohol, 70,000 steps a week, and 4 resistance training sessions a week (these incorporate 10 to 15 minutes cardio).

I no longer get fixated with a particular number on the scale, it’s more about how I feel.

Sharing mainly because I don’t want anyone to think I don’t understand the challenges of weight loss and management of appetite and travel and socializing. It took me years to work out the formula of what works for me.

As a coach and as an individual I believe in the 80/20 premise. If you can’t travel or socialize and enjoy all the joys of great food (and alcohol if that’s your thing) it’s just not a sustainable lifestyle.

What the holiday has reminded me of is how crappy I feel when I eat like a small toddler with no restriction 🤦🏻‍♀️

Happy to post updates on how the scale moves over the coming weeks.

What sort of content would you like to see from me ?

Really looking forward to getting back in to counseling, coaching and supporting women in midlife that are struggling with all that comes with this stage of life.

Mindset, emotions, nutrition and movement….I can help !

No obligation 15 minute introductory chats can be booked through the link above in my bio, as can one off 45 minute sessions.

To my ongoing clients….I have missed you ! Message me and I will send you the link to book your next session. See you soon 🥰

Pics from a day at Royal Ascot in the Royal enclosure.

What an experience !

Close up to the royal procession 🤯

Dress was @leolin_official which I had carried with me for 4 weeks and I hired the har from @hectichathire which was just perfect.

Definite bucket list experience.

Traveling with HRT.

Always keep in your carry on.

Have your scripts on your phone.

Enjoy the bemused (sometimes awkward) expression on airport staff when you explain what it is 🤣🤣

Has anyone had any issues traveling with HRT ?

Travel always confirms for me that as humans there are things we all have in common no matter where we live.

The need to feel safe and significant and that there is no greater power than vulnerability to connect with another human.

Thank you for the review Anthea !

I love presenting and sharing information about the subjects I am so passionate about.

If you are looking for a speaker to cover topics including -

* the health and wellbeing of women in midlife

* breaking down the stigma of mental health challenges in all stages of life

* how to optimise your physical and emotional wellbeing in all stages of life (nutrition, mindset, movement)

I would love to hear from you.

Presentations can be tailored depending on group dynamic and interests.

Alcohol……can I still have a drink in peri or post menopause….well yes, but…

The way our body processes alcohol changes as our sex hormones fluctuate and diminish. Because these hormones positively effect and support every system in our body, as they lessen our bodily systems are compromised lessening our bodies ability to process a toxin such as alcohol.

Alcohol will effect your gut (bloating etc) your brain (hangxiety, mood, mental health) and exacerbate your menopause systems (increased hot flushes and comprised sleep).

Because alcohol shuts the frontal lobe of our brain down (which is why we like it), we lose inhibitions that can also apply to our nutrition choices.

If you have any goals around body composition, trying to lose body fat and build muscle (both of which become harder with aging and menopause anyway), any form of alcohol is going to make those goals even harder.

In an ideal world, we would not drink. However, if you would still like to drink but in a more conscious manner here are some tips that may help.

*Firstly, be honest with yourself about the amount you are drinking and why. If drinking is a means of stress management or management of mental health challenges please reach out for professional support. Alcohol may help in the moment but ultimately will make these issues worse

*Think about the situations where you drink. Decide on the ones that you could reduce or stop consumption altogether (for me that was sitting at home in front of the TV every night). Start by aiming for 2 or 3 alcohol free days a week. Then 4 or 5. Then moving to social situations only. Then restricting the amount you drink in a social situation. A gradual reduction.

*Even then when you drink, accept that in so doing you are effecting every part of your bodily functions. You are drawing forward on lots of good feelings that your body and brain will then take 48 hrs or so to bring back into balance. Accept that you will be delaying fat burning or muscle building. Alcohol is linked to many types of cancer such as breast and digestive cancers.

Any reduction in alcohol is a huge step forward in managing peri and post menopause and your overall health.

A special weekend in the Blue mountains supporting my husband completing the @ultratrailaustralia Miler event.

163 kms of trail running, so much up and down (literally and figuratively). We had such a great crew of support people to assist at his checkpoints and run with him at different stages.

I dont think either of us fully comprehended the difficulty of this event and how many don’t end up finishing. Even though he’s done many endurance events before (many Ironman events and 24 hr cycling races), as he says, this was the hardest by far.

I can’t comprehend trail running in the dark with just a head torch, trying ti navigate the climbs (and mud on this occasion !).

Completed in 26hrs 39min.

Have you tried to meditate but can’t seem to do it or can’t do it consistently ?

The concept of “mindfulness” is actually quite a simple one and it doesn’t have to involve meditating.

Quite simply it is finding a way to turn your attention to what’s going on in your mind. Those thoughts, feelings, images, concerns that may be screaming for your attention in dysfunctional ways.

Often this can be because this things fe too painful. But take it from me, these emotions or feelings do not go away, they need to be felt and seen and named and in so doing, the emotional charge associated with them will lessen.

Mindfulness comes in many forms. Meditation, just sitting with self (no phones or tvs), journaling (with prompts if this helps, eg what’s something that’s worrying me right now ?), walking without your phone.

It is something simple that can be done at any time that will support your emotional and mental wellbeing.

Each day I look for, and try and acknowledge those moments that bring me joy, known as “glimmers”.

Happiness is not just in the big things or big experiences, and bringing awareness to those little moments is an antidote to anxiety or stress or sadness. It is a simple form of mindfulness.

So many of the things that give me joy now I would not have anticipated as a 20 year old trying to find my way in the world.

What is a glimmer that you have enjoyed recently ?

What is something that brings you joy, that younger you would not have appreciated or understood.

Sometimes you have to give up expectations of how things should be.

After a succession of injuries and surgeries I couldn’t get on top of (culminating in a 3 disc back fusion last year), I had to reconsider how I trained.

3 years ago I couldn’t stand on one leg for more than a few seconds. I train now for mobility, stability, functionality (and mental health !).

The thought of having a barbell on my back actually terrifies me now.

You can still build muscle without conventional weight training.

If you know you should be weight training but don’t know where to start, let this be your sign !

DM me if you would like suggestions of PTs or gyms/programs.

Big shout out to my coach @shan76kiwi 🙌

Thank you Michelle for your review and special words.

The opportunity to hold space and guide clients as they navigate challenges and emotional pain is something I never take for granted.

A qualified and accredited counsellor with the Australian Counselling Association I have also completed further studies in Cognitive Behaviourial therapy, Mindfulness and Grief and Loss.

If you are feeling lost, overwhelmed or struggling emotionally in any way and feel you may benefit from professional support, feel free to reach out.

Today would have been my brothers 53rd birthday.

Some thoughts for anyone currently in emotional pain or dealing with loss or grief.

Happy heavenly birthday Sean Anthony Burns. 6/5/72 - 27/1/12

🫶🏻

A great thrill to share my “Mastering Midlife” presentation to a very engaged group of women today.

I relish any opportunity to share not just my own experiences but the things that have been proven to help women through this time of life.

I have to acknowledge my incredible friend Jiena from @nu_me_aesthetics for this opportunity and for being such a supporter of all that I do.

The two things you should be counting to create body fat loss and optimal health.

1) Protein - 1.5 to 2 grams per kg of ideal body weight. Supports muscle retention, keeps us feeling full longer, ensures stable blood sugar and energy levels

2) Fibre - minimum 25gms per day. Supports digestion, minimizes bloating, helps regulate bowels, helps us feel full for longer

A calorie deficit is always necessary to lose body fat but at this time of life as our hormones are declining, the quality of what we eat becomes more important than ever.

Are you a woman struggling to lose body fat in midlife ?

You've tried all the things that have worked in the past but they no longer work and you feel stuck.

The approach to losing body fat should not be one size fits all as a female as there are many factors to consider.

Sharon's experience is a wonderful example of why a customised approach is important. We spent some time working her calories back up to restore her metabolism and as you can see, not only has she lost the weight she couldn't shift previously but she FEELS so much better.

If you feel stuck, let me help.

I am taking on a limited number of new clients.

Book an introductory chat or DM me and lets work together on a personalised strategy that can work for you to create sustainable results !

Happiest of Easter from my family to yours.

A lesser known power of the Easter Bunny is that all chocolate eaten today has no calories. So enjoy !

(Lindt white bunny is the best Easter chocolate of all time and I won’t hear otherwise !).

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Coach. Counsellor. Nutritionist. Speaker. Lover of Life.

What is Complete Coaching?

Inspiring people to lead big, healthy, joyful lives.

What I offer

Meet Kellie

Individual
Session

4 sessions

12 Week Breakthrough Program

Join our mailing list

What others say...

Nicky

FOLLOW ME ON INSTAGRAM

Coach. Counsellor. Nutritionist. Speaker. Lover of Life.

What is Complete Coaching?

Inspiring people to lead big, healthy, joyful lives.

What I offer

Meet Kellie

Individual Session

4 sessions

12 Week Breakthrough Program

Join our mailing list

What others say...

Nicky

​

FOLLOW ME ON INSTAGRAM

Individual
Session