What is it like to have an online weight loss coach? What does it involve exactly? Could it be just what you need? I’ll answer all these questions and more in this post.
As a full-time online coach, specialising in weight loss for busy mums, and supporting women through menopause, I have the privilege of being able to help you reach your goal no matter where you are based.
Having guidance and support from an online coach works extremely well for many women, including these lovely ladies – some of my clients – below.
Working mum Rachel, who lost 3 stone and lifts weights at home:
Gill – a grandmother who’s lost 6 stone…
Katie, who’s 50lbs down in these progress photos…
And Stella, who transformed her relationship with food and lost 3 stone…
What is an online weight loss coach?
Imagine having your own personal trainer, nutritionist, mindset coach, cheerleader and support crew, all rolled into one and accessible on your phone throughout each week. That’s the coaching I offer.
Online coaching varies a lot in what you get for your money. Many coaches will offer you a diet plan or simply give you ‘macros’ (set number targets for calories, protein, carbs and fat) to try to hit in order to lose weight. That’s not what I do.
The women I work with are looking for support, guidance, and an individualised approach. So we set you up with nutrition, fitness and mindset coaching that’s specific to you. Starting where you’re at right now, and getting you to where you want to go.
The aim is to teach you all you need to know, and help you create sustainable habits (which includes fitting in the foods you love). This means you enjoy the process and finish coaching fully equipped to maintain a healthy balanced lifestyle that works for you.
My online coaching includes:
Personalised nutrition support
Guidance throughout the week to ensure you’re losing weight while fuelling your body to be healthy and energised along the way. The goal is to help you gain knowledge and confidence around food, so you no longer feel confused and can enjoy a balanced, relaxed way of eating. I’ll also guide you on how to fit in social events, chocolate, cake, alcohol and all that other fun stuff, while still seeing progress and feeling at your best.
Bespoke fitness plan
Designed to suit you – your fitness level, goals, preferences, and time available. If you have access to a gym – fantastic. If you don’t or would prefer not to – no problem. Many of my clients do workouts at home with dumbells, kettlebells and resistance bands. Training plans are sent to you via my fitness app (more on this below) and can be designed to incorporate whatever activities you enjoy, and whatever equipment you have available.
Weekly Check In
This is a chance to review your week, notice progress, celebrate wins and make plans for the week ahead. We do this through your online coaching form, so you build up a weekly diary of your progress and everything you’re learning over time. You’ll receive full personal feedback on each check in, offering advice and support to ensure you’re happy and feeling on track.
Optional monthly coaching calls
The chance to speak one to one is invaluable. Together in our calls we can discuss any struggles, work together to find solutions, and plan the weeks ahead. Calls are highly recommended if you have struggles with emotional eating, or want to go more in depth on any particular topics. The goal here is to ensure you feel confident about achieving your goals and proud of the progress you’re making.
New Healthy Recipes Every Month
You wont be told to follow a set meal plan, because that won’t help you to find what truly works for you. But you will receive as much guidance as you need, and always have access to plenty of healthy food inspiration. At the start of each month you’ll receive a new recipe pack with ideas for nutritious meals, tasty snacks, a meal plan template and an example shopping list. All recipes come with nutrition info, are quick and simple to follow, and easily adaptable to most dietary preferences.
Access to my Clients-Only Facebook group
Knowing you’re part of a like-minded community can make such a difference. In my clients-only facebook group you’ll receive regular videos and tips on mindset, nutrition, exercise and weight loss, exclusive client-only recipes, and group support from other women just like you.
Accountability, support and encouragement whenever you need it
If you have a struggle, as we all do at times, help is there for you. You don’t have to wait for the next group meeting or PT session, and you’re not left to go it alone. Reach out to your coach, get the advice and guidance you need, and we’ll get you back on track.
Also included, should you want to focus on this too, is…
Mindset coaching and improving your relationship with food (and the scales)
Meal plans and diets don’t work.
They teach you how to follow THAT plan, but not to create YOUR plan – a plan that actually suits your body, preferences and lifestyle.
Unless you want to follow the diet or meal plan for the rest of your life, it wont help you in the long run. When you finish the diet and go back to normal eating, the weight goes back on too.
Diets also don’t teach you how to manage real life situations. Family birthdays, meals out, the build up to Christmas, a stressful day at work… You may be able to white knuckle through these for a while, but at some point it becomes too much. Without being taught tools to handle these situations, patterns of overeating and emotional eating tend to repeat and you fall into self sabotage.
This isn’t your fault. You just have habits that you’ve learned over time that aren’t serving you. These habits and thought patterns are the biggest factor in our struggles with weight, and diets don’t address them.
Chances are you know enough about what to do to lose weight and be healthy, but it’s mindset that holds you back.
Does this sound like you…
- You have a busy life and sometimes (or often) feel overwhelmed, which can lead to eating for stress-relief
- You’ve done the diets, and you’re DONE with dieting. You want a balanced, sustainable, enjoyable way to lose weight and keep it off for good.
- You want a better relationship with food. You’d love to be able to eat a cookie, or piece of cake, or some chocolate, enjoy every bite and NOT feel guilty. And then you’d love to carry on with your day. Enjoying food, but as a side show to loving the life you live.
- You know that your mindset around food and weight could be improved, and you’re ready and willing to do just that.
- You want this to be a lifestyle. Something you can stick with, because it feels good and empowers you to be the best you can be.
If you answered yes to these…this is what we can address through coaching. How incredible would it be to make those changes happen? Please know that no matter how long you’ve struggled with this for, you can make the changes you want. Many of my clients have done just that (you can read about some of them HERE).
Building healthy habits
For this to work for you, we need to focus on creating a healthy lifestyle that you enjoy.
Along with key habits such as consistent healthy choices, planning to make life easier, and daily activity, there are skills that help a lot too. How to balance things out, how to deal with stress, how to have your own back when life gets in the way, are a few examples.
Through the weekly check in process, and additional tools I can teach and send to you, we work on empowering you to feel free around food, in control, and on track to where you want to be.
Building confidence and self esteem is a vital part of this. You deserve to feel happy now – not just when you get to that goal weight. Working on that throughout our time together means you reach your goal with the knowledge and self-assurance to stay there for life.
Knowledge and confidence also comes from learning the basics of nutrition. That includes understanding what your body needs for health and energy, what makes you feel best, how to fit in the foods you love.
And it comes through understanding food, weight loss and the scales. Many women have a very turbulent, emotional relationship with the scales. If that’s you, through coaching we can help you to detach from that. The goal is to use them as just one tool, and learn how true healthy weight loss works.
Your online coaching fitness plan
This is fully personalised to suit you – your goals, fitness level, preferences, and time available.
If you have access to a gym – that’s great. If you don’t or would prefer not to go to the gym, not a problem. More than half of my clients do workouts in the comfort of their own home.
I can send you links to low-cost home training equipment such as resistance bands, dumbells and kettlebells, and there are plenty of effective exercises you can do with your own bodyweight too.
Wherever you do your workouts, training plans are sent to you via my fitness app – I’ll set you up on as soon as we start. You’ll find a video of me guiding you through each exercise I set for you, and be able to track each session you do so you see your strength and fitness improving.
Here’s an example what the plan looks like when you log on to the app on your phone:
You can also use the app to add progress photos and message your online weight loss coach (that’s me!). As well as keep track of stats such as weight and measurements, and see graphs of how these change over time.
Here’s a progress graph showing my client Katie’s brilliant progress over 6 months.
How having online weight loss coach can benefit you
Online coaching works brilliantly for many people in the busy modern world we live in.
It’s more affordable than having a personal trainer, and you’re not constrained to meeting at a certain time. You also get a lot more included too – in the form of nutrition and mindset coaching, and support throughout the week. Accountability and guidance are there at the end of an email or Whatsapp message whenever you need it.
And with the support structure of the weekly check in, everything is in place to help you make consistent progress and reach your goal.
You don’t need to be a certain age or tech-savvy. I have clients ranging from a 19 year old student at Uni, to grandmothers in their late sixties.
What you do need, is a willingness to work hard and be consistent, and a desire to reach your goal. I can deliver all the tools you need, but you need to be ready to take action. That means slipping up at times, and not beating yourself up – just learning from it and carrying on.
As a coach I’m there to support and guide you, not to criticise (and I am far from perfect myself). Once we start working together, we are a team, and the only way I can’t help is if I don’t hear from you. If you’re trying your best, you can’t mess up, and you will achieve your goal. Consistency beats perfection, always. 🙂
A bit about me
Hey, I’m Hayley. I’ve been a personal trainer for 10 years and am a Mac Nutrition Uni certified Nutritionist. This mean I can give you all the support you need to achieve amazing results and keep them. If you’re around the age of menopause, I am also ‘3rd Age Woman Instructor’ for menopausal women – qualified through Burrell Education.
I’ve studied courses in binge eating, emotional eating, and menopause, and will continue to do so. And in 2018 I was named one of the Best Nutrition Coaches in the UK. I don’t tell you this to brag, but to assure you I’ve helped women just like you. I understand the struggles you face. and through online coaching, I can help you too.
If you’re interested in coaching, I offer a free consultation phone call to find out if it’s right for you.
Fill in the form below, and I’ll email you back very soon.