ACHIEVE YOUR WELLNESS GOALS THROUGH A HEALTHY LIFE AND FLEXIBLE APPROACH ✓

The last weight loss coach you'll ever need!

Reach your weight loss goals through evidence based nutrition with a fun & flexible approach.

One of the best things I have ever done is working with Michelle on changing my lifestyle. I have always struggled with my emotional eating weight and I finally decided it was time to take control! This takes time, support and commitment. Together we set out the ground rules (around nutrition, daily macro targets and understanding there are no bad foods ever!). Michelle was always there for support and guidance 100% of the way to my new “better” me. I feel and look fabulous. The best thing is as it’s a lifestyle change, it’s super easy to stay fabulous!

- Deb Walter

While the principle of fat loss is quite simple (a calorie deficit) losing weight, and creating sustainable lifestyle habits and staying consistent takes a little more work.

I work closely with my clients to find an approach specifically to YOU and your health goals.

I like to take a flexible dieting approach with my clients using evidenced based nutrition practices to get to your goals - you will see results. The gold however is in coaching service itself, the weekly coaching calls and the accountabilty that comes with having a coach.

✓ PERSONAL TRAINING

✓ WEIGHT LOSS COACHING

✓ GOLF COACHING

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Hi, I’m Michelle

Online Health & Weight Loss Coach

Hi there! I'm thrilled you're here! I live in Williamstown with my partner Tam and Rosie our groodle.

I wear many hats but my passion is helping people feel better by losing the weight they've always wanted to lose. I absolutely LOVE IT! Like I REALLY do. I talk about weight loss and nutrition ALL THE TIME!

You may have tried again and again to lose weight. You may have tried all the fad diets. You may have even completely given up on yourself.

I get it. I was there too.

But have you ever had a coach guide through what you REALLY need to do?

It's actually not that complicated and you CAN do it.

Let me show you how!

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An easy calorie hack when you’re eating out!

This is Skip and Deb.

Two legends that I’ve had the absolute pleasure to have worked with over the last few years.

Between them, they’ve lost 32kgs.

And yesterday, they conquered the Mount Kosciuszko 32km trail run.

“ I started my fitness journey with Michelle over 2.5 years ago. You can achieve anything as we are all amazing humans. “ #challengeyourselfyouareworthit

@debw136

My want for fitness, strength and a healthy body composition will never be about chasing a number on the scale.
It will forever be about chasing that insanely good feeling of looking after yourself physically, mentally and emotionally in the best way possible so that you can ride the roller coaster of life.

Scale weight….yes you need to have it drummed into your head.

Don’t pay much attention to your day to day scale weight - it does not matter.

Average trend line over time is what matters.

I’m on super low calories right now, about half my maintenance calories…and guess what? The scale still went up!

But I know what I ate yesterday and I was in a huge deficit.

It’s all good 😊

Stay in your deficit. Be patient.

Your body is your best indicator of your diet and where you’re heading - not the day to day scale 🥰🥰🥰

Here’s an example of 3 weight fluctuations in 5 minutes.

We’re basically one big fish tank, without the fish 🤣

Ancient Grain Salad with Bulgur!

Cooked Bulgur (follow directions on pack)
Tomatoes
Cucumber
Capsicum
Lentils
Pistachios (or whatever you have )
Currants ( or sultanas or dried cranberries)
Parsley
Coriander
Olive oil & lemon
Salt and Pepper

Delish !

Happy 11th birthday to my ice cream buddy, pancake buddy and now travel buddy!
We love you Harry! Xxx

3 mindsets that could be derailing your fat loss goals.

Feel free to share this with someone you think it might help@🥰

Are you tracking EVERYTHING you are consuming?

Or just taking a guess?

You might be surprised at the amount of calories that go undetected in your tracking, especially when it comes to oils which have the MOST amount of calories than any other food.
Remember: 1 gram of fat = 9 calories 😳😳😳

We’re not done yet but the health significance of a 23kgs loss is outstanding.

If you realise you want health badly enough, you will find a way to get it done.

Right from the start, we focused on:

1. A calorie deficit - She learned to track and cook her own food which she’d never done before…and bought an airfryer. We also toured the supermarket and looked at different foods and easy meals to prepare and learned to read nutrition labels.

2 Protein - Now routinely gets her required 1.2g per kg of body weight despite being a vegetarian 💪💪💪

3. Movement - started on 6500 steps and now regularly does 9-10k a day - if not more on the weekend.

4. Has slept badly for years and even needed a CPAP machine. But the last few months has been game changing.

It’s an incredibly empowering time when you FINALLY believe you can do this.

You realise the stories you’ve been telling yourself for years have been holding you back.

And you start your journey with some help and support.

It might not be easy, but you’re doing it.

Like this woman continues to do 🥰🥰🥰

Up your PROTEIN game with this simple tip.

Here are 5 things I WOULDN’T do if I was trying to lose weight!

Eat the Pasta!
Eat the Pasta!
Eat the Pasta!

A message today to our 8 Week Challenge participants.

A new way to look at the food we eat, which may change the relationship you have with food (and challenge your thinking at the same time)

Let’s let go of the notion that food is GOOD or BAD.

Food is food.

A Big Mac isn’t necessarily ‘bad’ when I’m enjoying spending time with my mum and she wants Maccas for lunch.

An açai bowl isn’t necessarily ‘good’ when I’m trying to stick to my calorie deficit and the bowl is 800 calories.

We can objectively look at food and decide if it’s high or low in calories, high or low in macronutrients (carbs, protein & fat) or high or low in micronutrients (calcium, magnesium, sodium etc etc)

And whether or not eating that food suits our goals at the time.

It’s a much better way to look at your nutrition 👍

Bit of a milestone day for me today with the launch of my very first Healthy with Mich 8 week challenge.

This picture is where it began in many ways.

Back in 2020, I finally understood what a calorie deficit was and that it was the principle of fat loss.

I also discovered that I could take a flexible approach to my food and that so called “ clean eating “ 100% of the time wasn’t the answer.

I remember being in a deficit during this time and was sticking to around 1500 calories.

I decided I wanted a donut from my favourite city store and estimated this donut to be around 500 calories.

I went on to have a nutritious lunch and dinner of around 500 calories each to make sure I stayed within my deficit calories of 1500 for the day.

And what do you know? I weighed less the next day and continued my fat-loss to my first successful 8kg cut.

No more guilt for eating a donut 🍩 because I understood the energy value and how it could fit into my day.

This donut had a massive impact on my relationship with food, and of course ultimately with myself 🥰🥰🥰

Not long after that, I decided I wanted to help others do the same - lose weight and improve their relationship with themselves at the same time.

And that’s how Healthy with Mich was born!

I just want to say a huge thank you to all of my clients thus far that have entrusted me to help them on their health journey.
It’s not easy. There are highs and lows when we embark on a healthy journey. I see it everyday.

But I’m right here with you.

And I appreciate you 🙏🙏🙏

Hello fast, easy, delicious lunch!

Packed with protein, Omega 3’s and flavour!

Can be prepped in advanced!

Note: I always weigh my salmon. Healthy fats also mean high in calories. I used to eat a huge piece of salmon, thinking I was being being “good” and “ healthy” only to realise I was eating 650 calories worth of salmon 😳

Ingredients
- piece of salmon, skin on or off
- miso paste ( any type, doesn’t really matter)
- water ( to slightly water down miso paste)

Cook it in the air fryer, 10-12mins

Serve on salad or with rice and veg.

Learn the art of Flexible Dieting and take the pressure off yourself once and for all 🥰🥰🥰

This client story always tugs at my heartstrings.

Kerry (not her real name 😉) was 57 when she had a heart attack at work. It was terrifying, and to use her words, she was told she was “30 minutes from not being here on earth anymore.”

After this scare, she asked for my help to get healthier.

From our first conversation, it was clear she felt lucky to have a second chance and was committed to making changes. Her strong motivation made her an ideal client who wouldn’t waste time on her health journey. She needed to make REAL changes, and there was an urgency about it.

Though I hadn’t worked with someone who had such a serious health scare before, I knew the fundamentals of health remained the same.

My plan was to help her:
* Improve her nutrition to change her eating habits
* Lose 6-10 kg in the process
* Enhance her general fitness sustainably

Kerry quit smoking immediately after having the heart and remembers her last cigarette vividly.

While personal training wasn’t an option yet, we focused on nutrition and movement.
Understanding calories was all she needed to begin her journey; we didn’t even cut out any foods.

Her favorite 7-Eleven roast beef sandwich stayed on the menu and her trips to the butcher turned into opportunities for extra steps.

She even developed a love for Wicked Sister Protein Puddings 😊

Her daily walks around the local lake became a non-negotiable part of her routine.

Within a couple of months, we introduced some strength sessions.

Kerry’s transformation has been incredible.

Now, she averages 10,000 steps daily, can handle two jobs where she’s on her feet all day, and still has energy for home renovation projects.

She told me this week she weighs 73 kg, a 9 kg drop since she started her health journey.

She’s no longer at risk of a cardiac event and is full of energy, loving life.

The moral of the story?

While wanting to lose a few kgs and look good in a white t-shirt is great, consider what’s going on “Under the Hood”

Don’t wait for a doctor or serious medical emergency to prompt change.
You might be surprised at how little effort is needed to start.
Your health is your absolute wealth! 👌

Hey hey!

Winter is done and can you believe there are only 17 weeks left of the 2024 year?

This year has flown by like an absolute flash and if you’re anything like me, I haven’t quite accomplished everything I’d set out to for 2024 with my health and fitness goals – I’ve still got a few things I’d like to smash out before the end of the year.

So I thought the timing was perfect for me to launch my very first 8 week challenge and bring you along with me!

THE HEALTHY WITH MICH 8 WEEK CHALLENGE

8 weeks is plenty of time to create healthy habits, start feeling ENERGISED and lose 4 - 6kgs – what a way to
end 2024!

My clients are proof that my health coaching works, here are just some results ➡️

Fiona’s lost 15kgs
Laura lost 8kgs
Toni lost 7kgs
Kate lost 5kgs
Skip lost 12kgs
Mia lost 5kgs
Libby’s lost 15kgs
Skye’s lost 10kgs
Bianca’s lost 9kgs
Carlos lost 8kgs
Melissa lost 9kgs
Greg lost 8kgs
Amy lost 5kgs
Emma lost 8kgs
Rob lost 6kgs
Silvana Lost 5kgs

Of course it’s not just about the weight, my clients now have lifelong skills, knowledge and the confidence that they can maintain a healthier body and mind for the rest of their lives.

Here’s what’s included:
 - 8 weeks Online Coaching
- Nutrition coaching and your individual calorie and protein plan.
- Online tutorial to teach you “ How ” to eat with a Flexible Dieting Approach. - Gym or Home Training plan personalised to you. - Weekly check in. - Access to my exclusive Coaching App with recipe books, exercise library & educational section to help you keep your results long term. - Private group chat to help motivate and support each other. - 1 – 1 WhatsApp support to make sure you’re making solid progress
- Great prizes!

Challenge Cost: $250 
Having a coach to guide you, set your mind right and keep you accountable will mean you actually get the results you want.

BUT YOU STILL HAVE TO DROP THE EXCUSES AND DO THE WORK!

ARE YOU READY?

Challenge Dates:

MONDAY 7TH OCTOBER – 1ST DECEMBER 2024

If you want to secure your spot, drop me a DM saying “Challenge”

* There will be LIMITED challenge spots available

** TAG A FRIEND AND YOU’LL BOTH GO IN THE DRAW FOR A FREE CHALLENGE ENTRY!

Find me a better salty, crunchy, high volume, protein packed snack than air popped pork crackle….

I’ll wait….

(unless you’re a vegetarian 😩)

Nuts are definitely healthy but not the first snack I choose when I’m in a deficit trying to cut some weight.

Remember, calories matter most when you’re trying to lose weight, not how ‘clean’ you are eating 👌

You can learn to thrive in a time of your life where many women feel like it’s inevitable that they will put on weight, feel bloated and lack the energy to do much more than the bare essentials to get through life.
You are in control
You really are 💪

You’ll stop freaking out about your daily scale number when you understand what the scales measure - your overall mass. The fat composition of your body is a small proportion of that number when you consider EVERYTHING else that your beautiful body is made up of.

So remember, use your daily scale weight as ongoing data and watch for the trend line over time.

A yoghurt is not a Yogurt!

Taking note of food labels and being able to choose lower calorie - higher protein options is a brilliant way to start a health journey.

Not only will you learn a skill you’ll have for life but you’ll start changing your body composition by losing weight, increasing and maintaining muscle, bone and joint health, improving your immunity AND keep you fuller, which is important during a fat loss phase.

It might not seem like a big change to make but 50 calories here, 100 calories there….calories add up quickly.
It all counts ☝️

Ah this job!
It’s check-in day for my clients and nothing makes me happier to know that they are starting to feel better!
Going on a health journey and making some changes can have the most incredible knock-on effects throughout your daily life.
Yes, it’s nice to see the scales go down, but it’s so much more than that.

Xxx

Just a few ‘Wins’ from this week.
Remember, progress not perfection.
Always be moving forward, never staying where you are.

My superstars 🥹🥹🥹

Put those extra calories to good use and create some muscle tissue!
It’s a win win 🥇

If you want to know what you’re body is going to look like in 6 months time, take a look at your habits today.
Everything you do adds up, doesn’t matter how small it may seem.
😉😉😉

😉😉😉

Are you feeling flat, lacking energy, a little moody and maybe even lost your spark? You want to lose a few kilos and start exercising but don’t know where to start?
AND you’re best friend just started KETO 😂😭

Let me tell you about my coaching service:

⁣Healthy with Mich is a 1 - 1 personalised health coaching service and I specialise in fat loss.

I coach you to lose weight - and how to include the foods that you love!
That might just include ice-cream and even a donut!

We don’t demonise foods, instead we learn how to eat within our calorie budget without the guilt.

Weight loss isn’t MAGIC and it isn’t ROCKET SCIENCE

Once you know your numbers and hit your numbers, you will see change - make no mistake.

I’ll break down what matters most with fat loss - and what doesn’t matter (you might be surprised!)

We’ll start with two x 1 hour consults - yes we’re going to spend a lot of time together. Because I need to set you up for success.
You’ll learn how to:
⁣
- Understand your numbers and why a CALORIE DEFICIT is the principle of fat loss
- Eat with a Flexible Dieting approach
- The importance of protein and how much YOU need
- Why your daily steps are so pivotal
- The importance of sleep and a good night time routine
- The mindset that’s pivotal to your fat loss success, ongoing maintenance and relationship with food.

Once you’re on your way, you’ll be supported and kept accountable with your daily habits tracker, messages from me and your weekly check-in questionnaire.

We’ll have a formal weekly chat via phone or video call where we’ll review your week and progress and set a clear plan for the following week. This will give you clear goals, motivation and just the right amount of accountability.
⁣
You have 1:1 access to me via message support for any questions through the week to help keep you on track.

Meaning you have all the support and accountability to guarantee your success
⁣
You’ll also have:
- Full App access for all your tracking needs
- Access to home or gym exercise programs
- Recipes
- Addition resources within the App.
⁣
If all the above sounds good to you or you want to know more, send me a message 👍🏼⁣
⁣See you on the inside 👌

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ACHIEVE YOUR WELLNESS GOALS THROUGH A HEALTHY LIFE AND FLEXIBLE APPROACH ✓

The last weight loss coach you'll ever need!

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Hi, I’m Michelle

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