Working With Me
Everything I do is built around simple foundations with a holistic approach to movement, sleep, food and nourishment, mindfulness, self-awareness, connection, community and meaningful relationships.
Ways we can work together:
1-1 wellbeing coaching
Wellbeing check-ins
Mindfulness sessions
Workshops
Gentle nutrition tips
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Health & Wellbeing Services
These can be booked as stand-alone consultations or as part of a complete coaching programme.
Introductory Reflection & Direction Consultation
Join me for a detailed consultation session where we assess your food intake and eating patterns, your environment, overall health and your goals for improving your health and lifestyle.
Following this, you will receive a concise report detailing my analysis and key takeaway tips to make easy and realistic changes.
Nutrition & Lifestyle Consultation
Duration: 45 minutes
Depending on the areas of focus, during this consultation, we may seek to work on:
The Energy Rollercoaster
How to avoid energy dips and gain sustainable, balanced energy levels through eating low-GI foods and balancing blood sugar.
Hormone Balance/Mood Swings
How to eat to balance blood sugar, with advice on supplement support where appropriate.
Reduction of Stress/Stress Management
A focus on simple daily ways to reduce stress and choose foods that support the central nervous system and reduce cortisol production (the primary stress hormone) and blood sugar spikes.
Finding Clarity Consultation
Duration: 45 minutes
Nourishment for the mind: this session focuses on mindfulness techniques and practices to bring you into the moment. Can be combined with follow-up coaching sessions for more long-term support on areas of concern.
One Stop Clean Up Consultation
Duration: 60 minutes
Nourishment for body & mind: this one-hour telephone session advises on ways to add nutrients to help energy levels, avoid mood swings and sugar cravings, as well as a review of key sleep hygiene or mindfulness techniques.
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Health & Wellbeing Coaching Programmes
Change & Evolve
Includes an initial Consultation plus 3 follow up coaching sessions.
Designed as a 5 week programme, you will have an initial 45 minute personalised nutrition and lifestyle consultation where we will identify and focus on your most important health goals.
This will be followed up with three 35 minute telephone or video call coaching sessions at suitable intervals to provide you with ongoing support as you change and evolve. During coaching we can explore any difficulties you may experience with adopting new patterns of behaviour or obstacles blocking progress.
INCLUDES...
Identifying health and wellness goals
Analysis of your 3 day food diary and lifestyle questionnaire. From this I will identify nutrient imbalances and areas of focus.
Advice to help you move forward with your wellness goals including how certain foods containing specific nutrients will aid your energy levels and improve overall health.
Suggestions for supplement support where appropriate.
Healthy meal ideas and personalised recipes where needed.
A core plan of action steps and targets for you to follow based on my recommendations from analysis and discussions.
Advice on lifestyle practices for lasting wellness.
FOLLOW UP COACHING SESSIONS...
Coaching sessions would normally start in week 2 following your initial consultation. Here we will:
Assess progress
Explore any ‘stumbling blocks’ or difficulties and the root causes to help you stay on track to reach your targets.
Update to your nutrition and lifestyle plan if needed, to support you changing style of living.
Please get in touch for individual consultation and programme pricing.
Vibrant, Happy, Healthy
Includes an initial consultation plus 5 follow up coaching sessions.
An 8 week programme starting with a 45 minute personalised nutrition and lifestyle consultation where we will identify and focus on your key wellness goals.
This will be followed up with five 45 minute coaching sessions at suitable intervals to provide you with ongoing support as you adapt to your new improved lifestyle and look forward to new goals for yourself. During coaching we can explore any difficulties you may experience with adopting new patterns of behaviour or obstacles blocking progress.
INCLUDES...
Identifying health and wellness goals
Analysis of your 3 day food diary and lifestyle questionnaire. From this I will identify nutrient imbalances and areas of focus.
Advice to help you move forward with your wellness goals including how certain foods containing specific nutrients will aid your energy levels and improve overall health.
Suggestions for supplement support where appropriate.
Healthy meal ideas and personalised recipes where needed.
A core plan of action steps and targets for you to follow based on my recommendations from analysis and discussions.
Advice on lifestyle practices for lasting wellness.
FOLLOW UP COACHING SESSIONS...
Coaching sessions would normally start 1 to 2 weeks after your initial consultation. Here we will:
Assess progress
Explore any ‘stumbling blocks’ or difficulties and the root causes to help you stay on track to reach your targets.
Update to your nutrition and lifestyle plan if needed, to support you changing style of living.
Please get in touch for individual consultation and programme pricing.
Centred Body, Centred Mind
Initial consultation plus 10 follow up coaching sessions.
A 10 week programme starting with a 45 minute personalised nutrition and lifestyle consultation where we will identify and focus on your key wellness goals.
This will be followed up with ten 60 minute coaching sessions at suitable intervals to provide you with ongoing support as you adapt to your new improved lifestyle and look forward to new goals for yourself. During coaching we can explore any difficulties you may experience with adopting new patterns of behaviour or obstacles blocking progress.
INCLUDES...
Identifying health and wellness goals
Analysis of your 3 day food diary and lifestyle questionnaire. From this I will identify nutrient imbalances and areas of focus.
Advice to help you move forward with your wellness goals including how certain foods containing specific nutrients will aid your energy levels and improve overall health.
Suggestions for supplement support where appropriate.
Healthy meal ideas and personalised recipes where needed.
A core plan of action steps and targets for you to follow based on my recommendations from analysis and discussions.
Advice on lifestyle practices for lasting wellness.
FOLLOW UP COACHING SESSIONS...
Coaching sessions would normally start 1 to 2 weeks after your initial consultation. Here we will:
Assess progress
Explore any ‘stumbling blocks’ or difficulties and the root causes to help you stay on track to reach your targets.
Updates to your nutrition and lifestyle plan if needed, to support your changing style of living.
Please get in touch for individual consultation and programme pricing.
Flow in your Freedom
Fuel your body, fuel your mind, find your freedom.
A 6 part online coaching programme designed for those who are ready to step into a life they love.
If you feel tired, lost, unhealthy, unhappy and generally unfulfilled lets work together to help you reconnect with yourself at a deeper level. Exploring your diet, eating habits and lifestyle patterns we will find the path to the healthiest and most fulfilled version of you.
Move from a life lived on autopilot to one of freedom and vitality.
I will motivate and guide you with my genuine desire to see you succeed. You will energise all aspects of your life on your path to lasting health.
INCLUDES...
Six online coaching sessions with me (taking place on Zoom or as telephone sessions if preferred).
Self-development exercises for you to complete in your own time and apply continuously.
Diet and nutrition analysis.
Regular one to one support via email or whatsapp.
Support tools and factsheets.
Please get in touch for individual consultation and programme pricing.
Who would I be working with?
“Working with Antonia has been a life changing experience for me. She has made me see things so very differently with regards to nutrition and mental wellbeing. Thanks to her, I am now much less inclined to be negative, self-sabotage or have self doubt.”
— Hilary. Lawyer