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.

Let's Chat

What I offer

Meet Kellie

Introduction call.

Meet Kellie and see if she can help.

Duration: 15 minutes

Cost: Free

BOOK NOW

Individual
One-on-One
Complete
Coaching

One-on-One Complete Coaching

Sessions available via Zoom or in-person.

Duration: 45 minutes

Cost: $165 incl GST

BOOK NOW

4 Sessions
One-on-One
Complete Coaching

BOOK NOW

One-on-One Complete Coaching

Sessions available via Zoom or in-person.

Duration: 45 minutes

Cost: $600 incl GST

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”

These definitions are important and will help you advocate for yourself with your GP as well as empower you at this time of life.

✅ Menopause the ONE day that signifies that you havent had a period in 12 months. On average this is between 45 and 55 years of age

✅ Post menopause every day thereafter

✅ Peri- menopause - the stage where are bodies levels of oestrogen, progesterone and testosterone start fluctuating and ultimately declining. On average 5 - 7 years before the date of menopause, so therefore from late 30s and onwards

#menopauseweightloss #menopausecoaching #menopausecoach #menopauseweightgain #perimenopausesymptoms #perimenopausefitness #perimenopausesupport #perimenopausehealth #fitover40 #fitover50 #hrt

Welcome new followers 😊

Let me introduce myself and tell you a little bit about what I do.

Counsellor. Nutrition Coach. Fitness Trainer. Menopause Coaching Specialist.

I have been involved with the Black Dog Institute in one way or another for about 12 years now. I have hosted fundraising events and spoken on their behalf to community groups and I have always appreciated and admired their work in all areas of mental health support and research.

Yesterday they hosted a webinar with the very special @drcericashell on Perimenopause and its impact on mental health. Alot of knowledge shared, and again the take home message….sex hormones are also brain hormones. As these levels change so will our brain chemistry.

Women with previous mental health challenges, particularly as a teenager or pregnancy (🙋🏻‍♀️) are more vulnerable as historically hormones have impacted their brain. Women with ADHD or neurodivergent or with any previous traumas (isnt that every woman ???) are also more susceptible.

#menopausementalhealth #menopausesupport #perimenopausehealth #perimenopausementalhealth

Shoulder issues…��…a lesser known but very common part of the muscoskeletal issues that come with perimenopause and menopause.

#frozenshoulder #rotatorcuff #rotatorcuffinjury #perimenopausesymptoms #menopausesymptoms

Generally this comes from a male, a female that has not yet experienced it or one of the unicorn 15 percent of women that go through these stages without issues.

The research is clear, though the reasons are complex.

At this time of life for most woman its

✅ Harder to lose body fat
✅Harder to build muscle
✅Body fat is more readily deposited to our mid section
✅In the perimenopause stage most women put on an average of 5kgs (I put on 10)
✅This gain tends to slow down once in menopause (ie periods have stopped completely) however it remains a challenge to lose this weight

The good news….you can still lose body fat and gain muscle in this period.

The perhaps not so good news….it is not a one size fits all approach.

Just as all woman have a different menstruation or pregnancy experience, every woman’s physiology will experience this stage differently.

The role of a coach is to spend time getting to understand you. And then creating a tailored approach to your health goals.

I have coached woman with 50kgs to lose to 5kgs. What works for your friend or sister or cousin may not work for you.

If you feel stuck and dont know how to get moving in the right direction again DM me 😊

#menopauseweightloss #menopausecoaching #menopausecoach #menopauseweightgain #perimenopausesymptoms #perimenopausefitness #perimenopausesupport #perimenopausehealth #fitover40 #fitover50 #hrt

What and when you eat can make a hig difference to your wellbeing as a woman in midlife.

✅ If you exercise in the morning eat something small beforehand. Protein powder with water and/or half a banana

✅ Eat every 3 to 4 hours to keep blood sugar and energy levels steady. Because of fluctuating hormones our bodies are already under stress, we can help mitigate this stress by consuming regularly through the day

✅ Ensure you are not in too big a calorie deficit. While sheer willpower may sustain a big deficit for a while, for most people eventually the hunger hormone grehlin does its thing and you end up binge eating.

✅ The key to fat loss is to be in the smallest deficit necessary for the shortest possible time. The strategic use of diet breaks can also be helpful.

#menopauseweightloss #menopausecoach #menopausesymptoms #menopauseweightgain #menopauseweightlosscoach #menopausenutritionist #perimenopausehealth #perimenopausefitness #perimenopauseweightloss

Sometimes you get the perspective you need just at the right moment.

There is always a way to move your body, you just need to find it.

#neverbescaredofhardwork

Some thoughts on the most important but often hardest part of implementing healthier habits.

@drvondawright has some great insight on the subject of motivation!

Motivation !

The first 3 things to consider to ensure what you eat is supporting you in midlife.

1) PROTEIN - 1.5 to 2gms of protein per kg of optimal body weight

2) FIBRE - minimum 25gms daily

3) CARBOHYDRATES - low carb but not Keto or super low and complex not simple carbs (think sweet potato not white bread).

What you eat at this stage of life matters just as much as how much you eat !

As women most have us have gotten the message we should be weight or resistance training, but I know to many they have an image of that being heavy barbells etc

But it doesn’t have to be ! As Ive aged my body has made it very clear that I have to move away from some of the more recognized weight lifting movements. And for many women the risk of injury in doing these movements can be too great.

BUT there is always a way. Even as a qualified fitness trainer I have a program written and supervised (big shout out to @shan76kiwi) and my programs are just as much about the function of my body as they are about strength. I want to be flexible, be able to balance, have strong bone density and heart function AND strong.

Things like body weight squats, push ups and different moves with a band are still resistance training !

It can be intimidating to start and it is definitely worth investing in a trainer or coach in the beginning. I can certainly recommend a few to you that are experienced and supportive of women starting resistance training (both face to face if in the Hills District of Sydney, or online) a few Ive tagged below 😊

@buildabody__
@body.by.kp
@damonjsmith_
@fortitude.hq
@daveharvey17

Incredibly privileged to be part of this event.

So much learning 🙌

@liesel.ryan
@drcericashell
@menopause_doctor
@sohot.rightnow

The bad news. Weight gain and fat redistribution through peri-menopause and menopause is very common.

The good news. You can still lose and maintain weight in this time of life, your approach may need to be different now.

The old adage, eat less, move more still applies BUT there is a lot of nuance within this formula as we age.

#menopausecoaching #menopausecoachingspecialist #counsellor #menopauseweightloss #menopausefitness #menopauseweightgain #menopausesymptoms #menopausesupport

Learning how to maintain your weight and enjoy life is actually harder than losing weight for most people.

These are actually the skills that will serve you much more effectively in the long term !

Is every Monday new diet/new exercise routine day ?

Do you struggle with all or nothing thinking?

Have a listen 😊

There is more than one way to create a calorie deficit.

A meal plan will be stricter but can generate results quickly to create further motivation.

Long term, tracking your food is preferred as it gives you flexibility. Tracking is definitely a skill however and there is alot to consider.

#counsellor #sydneycounsellor #cognitivebehaviouraltherapy
#lifecoach
#menopausecoach #menopauseweightloss #menopauseweightgain #fitover50 #fitover40 #hillsdistrictcoach #perimenopause
#menopause
#hillsdistrictcounsellor #hillsdistrictsydney #hillsdistrictgym
#estrogen #hrt #mht #weightloss
#cbt #cbtforweightloss #hillsdistrictnutritionist
#

Its true, as we age, body fat is harder to lose, muscle is harder to build AND your not imagining it, body fat does tend to deposit around your middle more so than before.

A few things will probably need to be approached differently to see the change you are hoping for.

Health and fitness is never one size fits all and this applies even more so as a woman experiencing perimenopause and menopause.

What I did -

* 4 resistance training sessions a week (and not always the heavy type weights you might think) a focus on functional training
* 10,000 steps a day
* Reduced cardio and only ever do short sprint interval sessions
* Reduced alcohol and refined sugar
* Never train fasted
* Eat every 3/4 hours
* High protein, high fibre, lower carb diet
* Give myself the freedom to relax and enjoy eating out once a week as well as take and enjoy holidays regularly

Reframed all of the above as not a means of getting thinner but a means of increasing the length and quality of my life. And also accepting that this was now my lifestyle if I wanted to maintain my progress.

If you are a woman 40 plus and battling the challenges of body image, body composition, energy levels, stress management, motivation etc maybe I can help.

I am a Counsellor, Certified Nutrition Coach and Fitness trainer. I had struggled with mental health challenges and my weight most of my life. Finding yourself once again will probably not come about through a one size fits all 21 day or 6 week challenge. Your prescription for change will be different to mine or your best friends.

Thats why I approach clients with a custom approach. I need to understand what has or hasn’t worked before for you. What your lifestyle currently looks like. What your mindset and automatic thoughts are around diet and exercise.

Send me a message and lets see if I can help you find the state of wellbeing you deserve !

Lets get moving in a way that is so underrated for our physical health.

Walking !

Share and tag family and friends to get on board !

Just do 60,000 steps next week, screen shot your tracker, post and tag me and you will go into the draw for a "Never be Scared of Hard Work" t-shirt.

Clients and followers, no matter where you are in the world, lets get moving :)

Tip #2 to optimize health and wellbeing in perimenopause and menopause relates to exercise and movement.

If you’ve been a cardio queen but now cant seem to lose weight like before, theres a reason.

Prioritize resistance training and steps, with some cardio in a short interval format for heart health.

Yes, you can still lose fat AND build muscle in mid life !

#counsellor #sydneycounsellor #cognitivebehaviouraltherapy
#lifecoach
#menopausecoach #menopauseweightloss #menopauseweightgain #fitover50 #fitover40 #hillsdistrictcoach #perimenopause
#menopause
#hillsdistrictcounsellor #hillsdistrictsydney #hillsdistrictgym
#estrogen #hrt #mht #weightloss
#cbt #cbtforweightloss #hillsdistrictnutritionist

Breaking news in Australian menopause care !

In a major funding initiative by the current government, the way menopause is managed in Australia is about to change.

Some highlights of the biggest changes in menopause care in 20 years include -

* The two most prescribed forms of MHT are now on the PBS

* A major awareness campaign will be launched, aimed at informing women of what happens in menopause and their treatment options

* Further education for GPs on menopause and its treatment

The Liberal party immediately announced it would match and continue all of these initiatives.

When announcing the package yesterday, the assistant Health Minister said these changes were a move towards changing the “entrenched medical misogyny” within Australia 🙌

But then you remember all the stuff you still have to do in the next 3 decades.

Carry your grandkids ✅
Dance in moshpits ✅
Walk 30000 steps in a new city ✅
Music festivals ✅
Suck every bit of life, out of every damn day till the day I die ☺️

#counsellor #sydneycounsellor #cognitivebehaviouraltherapy
#lifecoach
#menopausecoach #menopauseweightloss #menopauseweightgain #fitover50 #fitover40 #hillsdistrictcoach #perimenopause
#menopause
#hillsdistrictcounsellor #hillsdistrictsydney #hillsdistrictgym
#estrogen #hrt #mht #weightloss
#cbt #cbtforweightloss #hillsdistrictnutritionist

A special message from a client 🙌

Have you tried repeatedly to make sustainable lifestyle changes (fat loss, calorie deficit, exercise habit, mindfulness practice etc), and have struggled to make it stick ?

You may “know” what to do, but cant make it your lifestyle permanently ?

Unless we do the work on what lies within out chances of success are less. Our self-image, our self-talk, our identity all play a massive role in making a change.

Every time we attempt a “diet” and “fail”, we reinforce the belief we can’t do it.

I can make a sustainable plan for you to reach your goals, hold you accountable to it, while simultaneously working with you on your diet history, your sense of self and your sense of worthiness in creating the new you. BIG factors in creating long term change.

If this resonates with you, click the link in the bio and we can have a no pressure/obligation chat. Sessions available by Zoom or face to face.

Nutrition Coach. Counsellor. Fitness trainer.

Eat. Think. Move.

#counsellor #sydneycounsellor #cognitivebehaviouraltherapy
#lifecoach
#menopausecoach #menopauseweightloss #menopauseweightgain #fitover50 #fitover40 #hillsdistrictcoach #perimenopause
#menopause
#hillsdistrictcounsellor #hillsdistrictsydney #hillsdistrictgym
#estrogen #hrt #mht #weightloss
#cbt #cbtforweightloss #hillsdistrictnutritionist

You build your motivation muscle by doing one hard thing at a time.

And then it becomes a habit.

And then it becomes part of your identity.

BOOM 💥

#neuroplasticity
#counsellor #sydneycounsellor #cognitivebehaviouraltherapy
#lifecoach
#menopausecoach #menopauseweightloss #menopauseweightgain #fitover50 #fitover40 #hillsdistrictcoach #perimenopause
#menopause
#hillsdistrictcounsellor #hillsdistrictsydney #hillsdistrictgym
#estrogen #hrt #mht #weightloss
#cbt #cbtforweightloss #hillsdistrictnutritionist

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.

There are many different protein or so called “health” bars on the market. And I would say Ive tried most of them. So many are full of things that aren’t ideal and are just glorified chocolate bars stamped with the word “protein”.

These Fibreboost bars have been my 3pm snack go to for years. 20g protein AND 20g fibre. This is the big one. Most clients I meet just dont eat enough protein OR fibre.

Fibreboost have created a 20 percent off code for anyone to use. Just use Kellie in the discount code when you check out (nothing in it for me, just sharing a product I love !).

Try a variety box to see which ones you like (Rocky Road 😋).

Set some health goals for 2025 ?

Things that have worked in the past no longer working ?

Health is not one size fits all. Women in mid life and beyond need a customised approach.

Curious ? Message me 😊

#counsellor #sydneycounsellor #cognitivebehaviouraltherapy
#lifecoach
#menopausecoach #menopauseweightloss #menopauseweightgain #fitover50 #fitover40 #hillsdistrictcoach #perimenopause
#menopause
#hillsdistrictcounsellor #hillsdistrictsydney #hillsdistrictgym
#estrogen #hrt #mht #weightloss
#cbt #cbtforweightloss #hillsdistrictnutritionist

One of the first signs that you may be peri-menopausal is that you have worsening mental health challenges or are experiencing mental health issues for the first time.

It may also be that you are experiencing mood swings, irritability and decreased motivation.

Our hormones have a HUGE impact on the way our brain functions. The same challenges that a female faces in puberty and during pregnancy will also be present through mid life, and in many cases may be a lot worse.

This is why the prescribing of anti-depressants and anti-anxiety medications for women increases greatly in this time of life (and I 100% support the appropriate use of these and have benefited myself).

It helps to understand that you aren't imagining it, your brain chemistry is being impacted.

As well as being a certified nutrition coach I am also a qualified and accredited Counsellor.

With further studies in Cognitive Behavioral Therapy and Mindfulness I am able to support individuals through periods of life change, stress, emotional challenge and dysfunction.

If you feel the support and expertise of a counsellor may benefit you please click the link above and book a confidential, no obligation chat.

Sessions available via Zoom or face to face in Glenhaven Sydney.

#counsellor #sydneycounsellor #cognitivebehaviouraltherapy
#lifecoach
#menopausecoach #menopauseweightloss #menopauseweightgain #fitover50 #fitover40 #hillsdistrictcoach #perimenopause
#menopause
#hillsdistrictcounsellor #hillsdistrictsydney #hillsdistrictgym
#estrogen #hrt #mht #weightloss
#cbt #cbtforweightloss #hillsdistrictnutritionist

My quest for knowledge and understanding of mental health and wellbeing was (and continues to be) inspired by this man.

My brother Sean.

On this day 13 years ago he lost the battle with his mind. The horrific loss of a man who had inspired and mentored so many and achieved so much.

After an esteemed career with the NSW Police Force (achieving a dream position in the Tactical Operations Unit) he made a career change and with typical determination and hard work, ultimately achieved a dream position once again as head of High Performance at Parramatta Eels NRL club.

After he passed, I was obsessed with trying to understand why. This then progressed into an obsession and a commitment to myself. I had to understand and learn how to manage my own mind so this could not happen again. The rates of familial suicide are terrifying. I had to understand so I could support my own children and try and safeguard them.

He was the strongest, fittest, most determined person I have ever met. A few weeks before he passed he was asked in an interview whats the best advice he has ever received. He replied.

“Never be scared of hard work”.

I know in that moment he was referring to physical work, but I now reflect on those words and extend the meaning to the work we must do on ourselves in all aspects. The work to understand and optimize the ways our body AND our mind works.

We owe it to ourselves and to those who love us.

I owe it to Coach Sean.

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

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
One-on-One
Complete
Coaching

4 Sessions
One-on-One
Complete Coaching

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 One-on-One Complete Coaching

4 Sessions One-on-One Complete Coaching

Join our mailing list

What others say...

Nicky

​

FOLLOW ME ON INSTAGRAM

Individual
One-on-One
Complete
Coaching

4 Sessions
One-on-One
Complete Coaching