Nutrition for Your Next Chapter
Personalised nutrition coaching for busy women over 40.
You manage your career, your family and almost everything else around you. Somewhere along the way, your own health may have slipped to the bottom of the list.
Changes during peri-menopause and menopause can make familiar approaches feel less effective. Energy can fluctuate, body composition may change, digestion can become less predictable and the amount of nutrition advice online can feel overwhelming.
Total Strength Coaching helps busy women over 40 simplify their nutrition, build sustainable habits and feel more confident and in control of their health.
No restrictive diets. No confusing rules. No one-size-fits-all meal plans.
Just practical nutrition coaching, personalised support and a clear approach designed around your lifestyle.
A Practical Approach to Lasting Change
We don’t believe you need another short-term diet.
You need an approach that considers your goals, preferences, schedule, family commitments and the realities of your current stage of life.
Whether you are struggling with low energy, inconsistent eating, changing body composition or simply feeling unsure about what to do next, we provide the structure and support needed to make progress without making food take over your life.
The objective is to help you:
improve energy for work, family and life outside your responsibilities
improve body composition without extreme restriction
reduce the stress and confusion around food choices
build habits that remain realistic during busy weeks
understand what works for your body and lifestyle
feel more confident and in control of your nutrition
Personalised Online Nutrition Coaching
Flexible. Supportive. Delivered to your device.
Our online nutrition coaching is designed for busy women who want expert guidance and accountability without adding unnecessary appointments to an already crowded schedule.
Your coaching is managed through the TSC client app and Google Workspace, giving you access to your plan, progress tracking, education resources and direct communication with Kristen.
Onboarding Questionnaire and Scoping Call
After joining, you’ll receive your onboarding link and complete a detailed questionnaire covering your goals, current eating habits, food preferences, schedule, health considerations and the challenges you are currently facing.
You’ll then complete an initial video or phone scoping call with Kristen to discuss your questionnaire, clarify your priorities and determine the most appropriate starting point.
Personalised Nutrition Plan
Your plan is designed around your goals, preferences and real life.
Depending on your needs, this may include:
personalised meal plans
daily calorie and macronutrient guidance
practical meal-planning support
strategies for eating out and busy workdays
simple ways to improve consistency
education to help you make confident decisions independently
Meal plans are tailored to your likes, lifestyle and nutritional requirements rather than forcing you to follow a generic template.
Regular Coaching Reviews
Your progress, energy, habits and current challenges are reviewed regularly.
Your calorie targets, macronutrients, meal plan or overall approach can be adjusted where required so the plan continues to work for you.
Practical Accountability
Nutrition coaching is not about being perfect.
It is about recognising what is getting in the way, making practical adjustments and continuing to move forward.
Kristen provides supportive accountability, honest feedback and clear guidance without judgment or unnecessary pressure. Online Nutrition Coaching
Four-Week Nutrition Coaching
$290 per month - A focused starting point for creating clarity and momentum.
Best suited to someone who wants personalised guidance, accountability and practical support over four weeks.
This option gives us time to understand your current habits, introduce a realistic nutrition approach and begin making adjustments based on how your body and lifestyle respond.
✔ $290 per month, billed automatically each month.
✔ Cancel before your next billing date to avoid the next monthly charge.
✔ Your coaching access continues until the end of the period already paid for.
Have Questions Before Joining? Book a Scoping Call
Eight-Week Nutrition Coaching
$520 once - recommended starting point - Twelve weeks to build consistency and measurable momentum.
More time to build habits, refine your approach and create sustainable progress.
Eight weeks gives us the opportunity to move beyond the initial plan, identify what is and isn’t working and make meaningful adjustments based on your progress, energy, hunger, schedule and real-life challenges.
It is best suited to women who want more time to build consistency and establish habits that feel sustainable.
✔ One payment of $520for 8 weeks of coaching.
✔ Save $60 compared with three monthly payments.
✔ This option does not renew automatically.
Have Questions Before Joining? Book a Scoping Call
Personalised Nutrition Consultation and Plan
$280 once - Expert direction without ongoing coaching.
Best suited to someone who wants clarity, a personalised plan and practical guidance but does not currently need ongoing reviews or accountability.
Included
detailed onboarding questionnaire
initial video or phone consultation
review of your goals, eating habits, preferences and current challenges
personalised nutrition strategy
personalised meal plan or structured nutrition guidance
calorie and macronutrient targets where appropriate
practical meal-planning recommendations
one follow-up review within 14 days of receiving your plan
✔ One-time payment of $280.
✔ This option does not include ongoing coaching, weekly reviews or continuing program adjustments.
Have Questions Before Joining? Book a Scoping Call
Hybrid Nutrition Coaching
Online flexibility with selected face-to-face support.
Hybrid coaching combines the convenience of online nutrition coaching with selected in-person sessions.
It is suitable for busy women who want their plan, tracking and regular communication managed online while retaining access to face-to-face support at key points in the process.
We tailor the balance of online and in-person coaching around your schedule, goals and preferred level of support.
Face-to-Face Nutrition Coaching
Personal connection and focused support.
For clients who prefer direct conversation and face-to-face accountability, in-person nutrition coaching is available through individual or small-group sessions.
This option may suit you if you:
find it easier to discuss challenges in person
want greater accountability and connection
prefer regular face-to-face support
would benefit from practical education in a supportive environment
Availability and pricing depend on the frequency and format of the sessions.
Coaching Support That Fits Your Life
Your nutrition plan should not fall apart because work becomes busy, family commitments change or an unexpected week disrupts your routine.
Through the TSC client app and email, you can ask questions, discuss challenges and receive support between your scheduled reviews.
Messages can be sent at any time and are responded to within one business day.
Kristen provides more than a meal plan. She helps you make practical decisions, understand what is affecting your progress and adjust the approach when real life gets in the way.
What Nutrition Coaching Can Support
Your coaching may focus on:
improving energy and reducing afternoon fatigue
creating more consistent eating habits
supporting sustainable weight management
improving body composition
reducing reliance on last-minute food choices
managing busy workdays and family commitments
increasing protein, fibre and overall dietary quality
understanding calories and macronutrients
planning meals without spending hours preparing food
building confidence around eating out and social occasions
developing habits you can maintain beyond the coaching period
Your plan will be shaped around your individual goals and circumstances.
Nutrition coaching does not replace medical advice or treatment. Where required, we may recommend that you speak with your GP or another qualified health professional before commencing.
How It Works
1. Choose Your Coaching Option
Select a four-week coaching block, an eight-week coaching block or a one-off consultation and personalised plan.
2. Complete Secure Payment Through Stripe
Your payment is processed securely, and you’ll receive confirmation of your purchase.
3. Receive Your Onboarding Link
We’ll send you access to the TSC client app and your detailed onboarding questionnaire.
4. Complete Your Questionnaire
Tell us about your goals, eating habits, food preferences, schedule, health considerations and current challenges.
5. Complete Your Initial Scoping Call
You’ll meet with Kristen by video or phone to discuss your questionnaire, clarify your priorities and agree on the most appropriate approach.
6. Receive Your Personalised Plan
Your plan will be prepared and delivered through the TSC client app and supporting resources.
Where ongoing coaching is included, Kristen will continue to review your progress, provide feedback and adjust the approach as required.
Investment in Yourself
Your health affects far more than your food choices or the number on the scales.
It influences your energy, mood, confidence and how much capacity you have available for your career, family and life outside your responsibilities.
Choose the option that best matches the level of support and time you need.
Looking for In-Person or Hybrid Coaching?
In-person and hybrid coaching are tailored according to the frequency of face-to-face sessions and the level of online support required.
Contact us to discuss your goals, location, availability and preferred coaching structure.
Enquire About In-Person Coaching
Not Sure Where to Start?
You may know that you need to improve your strength, energy and physical confidence without knowing which coaching option is right for you.
Book an initial conversation and we’ll help you determine the most appropriate starting point based on your goals, schedule, training experience and preferred level of support.
Have Questions Before Joining? Book a Scoping Call
Frequently Asked Questions
What happens after I pay?
You’ll receive confirmation of your payment, followed by your onboarding link and access to the TSC client app.
You’ll complete your detailed questionnaire and receive instructions for arranging your initial video or phone scoping call with Kristen.
Your personalised nutrition plan will be prepared after your questionnaire and scoping call have been completed.
When does my coaching period begin?
Your coaching period begins from the agreed commencement date after your onboarding questionnaire and initial scoping call have been completed.
Do I have to follow a strict meal plan?
No.
Your approach will be based on your goals, preferences and lifestyle. Some clients prefer a structured meal plan, while others benefit from calorie and macronutrient guidance, meal-building frameworks or a combination of these approaches.
Will I need to track calories?
Not necessarily.
Calorie or macronutrient tracking may be useful for some clients, but it is not the only approach. Kristen will recommend a level of tracking that is appropriate, realistic and useful for you.
Can my plan include foods I enjoy?
Yes.
Your plan is personalised around your preferences and should include foods you genuinely enjoy. Sustainable progress does not require eliminating every social meal, favourite food or occasional treat.
Is this only for weight loss?
No.
Nutrition coaching can support energy, performance, body composition, meal consistency, confidence and general health habits.
Your goals will be discussed during onboarding.
Is the coaching specifically for peri-menopause or menopause?
The service is designed with the needs and experiences of women over 40 in mind, including women navigating peri-menopause or menopause.
However, nutrition coaching does not diagnose or medically treat hormonal or menopausal conditions. Medical concerns should be discussed with your GP or another suitably qualified health professional.
What is the difference between the four-week and eight-week options?
The four-week option provides a focused period to establish your plan and begin making changes.
The eight-week option provides more time to build consistency, monitor progress and refine your nutrition based on how you respond.
Do the four-week or eight-week options renew automatically?
No. Both options are fixed coaching periods paid as a single payment.
What is the difference between ongoing coaching and the one-off consultation?
The four-week and eight-week coaching options include regular reviews, accountability, progress tracking and ongoing adjustments.
The one-off consultation includes a personalised plan and one defined follow-up but does not include continuing coaching.
Can nutrition coaching work around allergies or medical conditions?
Food allergies, intolerances, medications and health conditions should be disclosed during onboarding.
Depending on your circumstances, Kristen may ask you to consult your GP, dietitian or another qualified health professional. TSC nutrition coaching does not replace medical nutrition therapy.
Can the plan work around family meals and eating out?
Yes.
The goal is to create an approach that works within your real life, including family meals, work commitments, weekends and social occasions.