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

WEIGHT LOSS, NUTRITION COACHING AND COUNSELLING FOR WOMEN OVER 35

With her own lived experience of mental health challenges, body fat gain and body composition changes associated with peri-menopause and menopause and qualifications in Counselling, Nutrition Coaching, Fitness and Menopause coaching, Kellie is uniquely qualified to support mid life women in

all aspects of their health.

• Body fat loss, muscle gain

• Nutrition for energy, gut and hormone health

• Hormone support and education

• Stress management

• Relationship support

• Grief and loss associated with divorce, bereavement and life changes

Ways you can work with Kellie

Qualifications

Diploma of Counselling
Certificate 4 Nutrition
Certificate 3 Fitness
Advanced study major in Mindfulness
Further studies in Cognitive Behaviour Therapy (CBT)
Further studies in CBT for weight loss and maintenance
Certified Menopause Coaching Specialist
Member of the Australian Counselling Association

NCA Certificate of Registration KELLIE BURNS

Relevant Life Experiences

Presenter Black Dog Institute
Grief line Counsellor
Multi award winning small business owner
Media appearances relating to mental health support and stigma

Areas of special interest and expertise

Cognitive behavioral therapy (CBT)
CBT for weight loss and maintenance
Navigating the physical and emotional challenges of peri menopause and beyond
Grief and loss (in its many forms)
Creating sustainable lifestyle change
Evidence based approach to all aspects of mental and physical health
Stress management and business leadership

Inspiring women to lead big, healthy, joyful lives.

Let's Chat

What I offer

Meet Kellie

Book a quick chat with Kellie to see if she can help

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Individual Counselling session

Sessions available via Zoom or in-person.

Duration: 45 minutes

Cost: $150 incl GST

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12 Week Breakthrough program

A unique coaching approach. Mindset, macros and movement. The accountability and support that will make all the difference.

LETS BEGIN

Public Speaking

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

CONTACT KELLIE

Join my mailing list

The scales are just one measure of progress if you’re trying to lose body fat.

Take photos, and hip and waist measurements.

And understand that if the scale goes up overnight it’s not necessarily body fat gain.

Because of my good intolerances my scale fluctuations are quite extreme. I understand this and am always looking at trends over a few weeks rather than one day in isolation.

As we age our gut function is compromised, many of us develop intolerances to particular foods and things like alcohol are not metabolized as effectively as when we are younger. We can do alot to support our gut with our lifestyle choices but some factors like aging and hormones are out of control.

If you would like my free guide “Why you’re not losing weight in midlife” just comment Guide below 😊

Today we saw the critically acclaimed @projecthailmary.

Important topics covered in our review….

Who’s the better Ryan and should movies have an intermission.

We really liked it. It was heart warming and quite beautiful.

The best option for mid afternoon energy slumps (no, not caffeine !).

I love a 5 star Google review 🥹

Emma is a delight to coach and has lost nearly 10 kgs so far. In a sustainable way that consolidates her new identity, lifestyle and way of being, now and in the future 🙌

Fibre.

A macro arguably even more important than protein for women in mid life.

Ladies let’s not be influenced.

Eat the protein, lift the weights, smaller at the expense of our bone density or lean muscle mass will cost us in the long run.

You’ve got mail 😍

DM me if you’d like to know all about why fibre is more important in mid life then ever before.

Bossy. Demanding. Too much. Overbearing. Annoying. Difficult. Loud. Oversensitive. And of course the all encompassing bi$&h. All words to describe women that step outside the guidelines of societal norms. I’ve been called all of these (and more).

When I saw these tshirts produced by @dangerousfemales turning what was intended to be an insult to the revolutionary @tamepunk into a powerful symbol and statement I had to get them for myself and my daughter.

We walk in the footsteps of pioneering, difficult women. I can’t help but think how different the world would be right now if more difficult women were running the show.

Life lesson #443.

Never stop dancing (or singing) like no one is watching.

And even more importantly, never lose the ability to laugh at yourself.

Fantastic show @basement_jaxx 🙌

Losing body fat definitely gets harder as we age and our hormones fluctuate and ultimately decline.

There are 3 easy things you can do that can make a huge difference.

1) Increase overall protein. Absolute minimum of 100gms a day ideally over 3 meals. Protein supports muscle retention, and keeps us feeling full for longer.

2) Increase fibre. Without oestrogen our gut health is compromised (no you’re not imagining it, bloating is more common). We need to support our microbiome with more fibre.

3) Increase your steps. Don’t feel overwhelmed by the arbitrary 10,000 step goal. Establish how much you move now and work on increasing it as much as possible.

If you’re over the age of 40 and are trying to lose body fat but feel overwhelmed or stuck, comment or DM Breakthrough and I will tell you how i can help !

Are you a perimenopausal or menopausal woman ?

This is for you.

I have recorded a meditation to signify the end of shedding and recalibration that has occurred throughout the Year of the Snake. It’s a beautiful recognition of things that you have been releasing, only goes for 9 minutes and I think is quite beautiful.

If you’d like a copy just comment “Snake” below or DM me.

Our review of @wutheringheightsmovie
I think we need a gig as movie reviewers @danniellemiller 🤣

I am that person in the gym that does things most would consider not the norm.

I get asked alot about how I train, particularly after my back fusion. Im going to do a longer post on how I train in the future but for now I wanted to share the benefits of walking backwards on the treadmill. Yes ! Hear me out.

Strengthens different muscles – targets quads, calves, and shin muscles that don’t get as much work during forward walking.

Improves knee health – can reduce stress on the knee joint and support rehabilitation or injury prevention.

Boosts balance and coordination – challenges your brain and body to move in a new pattern, improving stability.

Increases your proprioception, which is your body’s ability to sense where it is in space without having to look. This body awareness is vital in present falls as we age.

Enhances mobility – Encourages better joint range of motion in the ankles, knees, and hips.

When I first started this I was sooooo bad at it. Cautious, unstable and had to start out quite slow.

Give it a go and let me know your thoughts !

If you are a woman that has been on a diet at any time in your life, you’ve probably become fixated on your scale weight and given it a meaning it doesn’t always deserve.

If you are on a body composition journey (trying to build muscle and losing body fat, and if you’re a woman in midlife muscle is as important as body fat) the scales won’t reveal the true changes going on.

Weigh daily, you’ll soon see how wildly it can fluctuate for what seems to be no reason.

And the causes can be so many things -

- A carb dense meal the night before
- Gut sensitivities (more common as we age due to hormone fluctuations) can mean bloating caused by gluten, dairy, not enough fibre, too much fibre, alcohol, refined sugars, or Fodmap sensitivities
- A weight session the previous day. Our body is recovering rebuilding and can retain fluid as a result.
- Stress. Can definitely impact our fat burning ability.
- It’s a day of the week ending in y. 🙄🤣

Look for trends over a 2 to 3 week period.

Take photos.

Consider non scale victories such as fit of your clothes, energy levels, lifting heavier weights, fitness level, mood.

Consider a coach. My role is to consider your data, adjust the plan if necessary, hold you accountable and guide you to be patient and persistent.

Feel free to message me.

I’ve been asked to present to a group of counsellors and psychotherapists a presentation called “Menopause and Mental health”.

I am so grateful that awareness is building around this and the research is so clear that fluctuating hormones and all that comes with that can impact us severely (and often tragically).

I would love to hear a range of personal experiences. I have been very open about how dark this time was for me and I know this has normalized it for others.

Feel free to comment or DM me if more comfortable.

Has/did perimenopause and/or menopause impacted your mental health ?

14 years today.

Coach, mentor, tactical police officer, brother, friend, uncle, son, husband and the role he was most proud of, Dad.

Your achievements and life, leave behind an incredible legacy that those of us remaining are inspired by every day.

Too much information and too many options around how to approach a health goal, particularly during perimenopause and menopause can be overwhelming.

Let me give you clarity.

DM me 😊

I often get messages asking me about what HRT (MHT) I’m on.

Obviously Im not a doctor but I am always happy to share my own personal experiences as I know the experiences of others have helped me. I also ensure I stay up to date with emerging research.

I am currently using Oestrogel (oestrogen), Prometrium (progesterone) and Androfemme (testosterone). My dose and combinations have changed over the last 8 years when I first started. These things can be quite individual and needs can change over time.

Below are 7 things I wish someone would have told me 15 years ago when I first entered perimenopause (though I did not realise it at the time 😬🙄🤦🏻‍♀️).

1) The belief that HRT can give you breast cancer came from a study from 2002 which has now been debunked.

2) HRT is actually suitable for more women than you think and most women will benefit from it, not just in terms of treating the symptoms of perimenopause but to improve their long term health and life span.

3) You do not have to be menopausal (technically the day that you have not had a period for 12 months) to start and benefit from HRT. And in fact, women in perimenopause may benefit more from HRT than menopausal women as they try and ride out the symptoms of fluctuating hormones.

4) There is rapidly emerging and often confusing evidence and advice around HRT. Finding a doctor up to date with the latest information is vital.

5) Women with a previous history of mental health challenges 🙋🏻‍♀️ or who are neurodivergent, statistically experience a more difficult menopause transition.

6) There are now over 110 recognized symptoms of perimenopause. Ranging from the most common (hot flushes, brain fog, fatigue) to the less common (itchy skin, ringing in the ears, joint pain, frozen shoulder, vertigo).

7) While HRT may not be a choice that all women make, all women deserve the opportunity to be informed and at least have that option discussed with them by their GP.

Is there anything you wish you’d have learnt sooner about HRT ?

A New Year.

Resolutions and goals but also an opportunity to reflect.

The approach to body composition change for women in mid life shouldn’t be one size fits all.

There are so many factors involved -

Previous dieting experience
Perimenopause or menopause
Food intolerances
Lifestyle factors including personal and career responsibilities
Emotional wellbeing
Mindset

A customized, flexible and sustainable approach with gentle accountability and support is key.

Drink lots of water. Increase your fibre. Eat kiwi fruit (thank me later 🤣🤣).

Most importantly……do not weigh yourself (it won’t be a real measure because of increased food volume and different types of foods than normal). And even more importantly, don’t stress about what you’ve consumed. Food is such an important part of the rituals of Xmas.

What matters most is what you do the other 51 weeks of the year 😊

I love this time of year.

It’s an opportunity to slow down and really reflect on where you are in your life and the things and events that have made the year memorable.

The word I have come up with to describe 2025 is it’s been the year of unmooring.

Both my children are now living away from home, leading extraordinary lives with wonderful partners and careers. This is what a mother dreams of and strives for, from the day she finds out she is pregnant.

No one tells you about the quiet grief that comes with this stage of being a mother. The huge identity shift and rearrangement of self.

Even with the very full life I have, socially and professionally and a husband whose company I love, this shift has not been easy.

My kids have held me together over the years in ways they will never really know or understand. On days when my brain was just static, they gave me purpose and that surge of unconditional love for them would always clear the haze.

This of course will never change. Spending time with them now feels even more special. They make me laugh like no one else can and the way they really know who I am is equal parts comforting and annoying.

Will the day come when I walk past their empty rooms and not get a stab in my throat ? Possibly. Will the day come when I don’t get a surge of joy when I see their number come up on my phone. Probably not.

I am unmoored from the daily physical requirement of mothering. It has been a lot harder than anticipated.

But I am excited to head out in to the open and unexplored waters ahead.

Hoping the big guy in the red suit finds you, and brings you the most priceless gift of all, the gift of time with those that matter.

Enjoy all the special foods. Continue all the traditions. Make new memories. Take lots of photos.

Today is a gift, that’s why it’s called the present. Never take it for granted 🎅

One of the greatest gifts I have given myself as I have aged is boundaries. Permission to say no. Permission to delete, block, mute, remove myself from people and situations where I was disrespected or triggered.

Do it with grace, do it without explanation (or with only if it doesn’t deplete you even further), do it because not everyone deserves your energy or attention or presence.

Pay attention to the limited energy of your nervous system and protect it at all costs.

Been quiet on the socials the last few days. Like so many Australians I have felt the weight of what happened at Bondi very much.

Messages from overseas friends. This sort of violence doesn’t happen in Australia. This is not the Australian way.

Arrived in Adelaide for the cricket today and these images really struck me.

I’ve been considering what does it mean to be Australian ?

To be Australian is to be welcoming and accepting of all humans. Irrespective of race, religion or sexuality.

To have hatred of another human, never having spent time in their company, simply because of their religion is not the Australian way.

The complexity of the grief that is being experienced by so many impacted by this horror is incomprehensible.

We are all living the same human story — loving, fearing, grieving, and hoping — and violence against one of us diminishes us all.

It’s important that you know this: decades from now, you’ll finally be at peace with how you look and who you are.

You’ll go through breakups, career pivots, grief, heartbreak, mental illness, motherhood, menopause, and pain you never saw coming.

And you’ll thank the girl that kept going.

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

​

Qualifications

Inspiring women to lead big, healthy, joyful lives.

What I offer

Join my mailing list

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FOLLOW ME ON INSTAGRAM