You want to get your energy back
You often feel sluggish and flat, getting to the end of most days exhausted. You are busy, stressed and running on caffeine. When you hit that afternoon slump, a nap or a sweet pick me up is calling your name. You aren’t feeling as youthful as you once did.
Recapturing your quality of life starts with fundamental habits like sleep, stress and water. Even though they are simple and seem ‘too easy’, they are hugely underrated. We get these locked in and automatic so you can progress to more advanced strategies asap, and start getting the results that have so far eluded you.
You will get your vitality and mental focus back so you can thrive during each work day, improve your body composition and make it last. We get you sorted now so that when you are older you don't have it ten times harder.
1. Start with Step 1 of The Blueprint
The Blueprint is our step by step process carefully designed for you take control of your nutrition once and for all.
2. Read, watch or listen to the lessons
Go through the pre recorded lessons in your own time, in whatever mode you learn best.
3. Track the lesson ‘habit’
Each lesson corresponds to a daily habit to track until you have a seven day streak.
4. Make your submission
Once you are ready, submit your step to us to see if you are ready to move on.
5. Join us live every week
Alongside The Blueprint, we coach you live every week to answer questions and explore new topics.
Ready to join us?
✔️ Weekly automated payments
✔️ Cancel at any time
✔️ No contract or fixed time period
✔️ Pause or change between plans easily
1. Start with Step 1 of The Blueprint
The Blueprint is our step by step process carefully designed for you to take control of your nutrition once and for all.
After 10 years of working closely with clients, we know exactly what works and what doesn't. We have collated everything we know and created our step by step process called The Blueprint. This is an easy to follow programme based around actionable steps which form permanent nutrition, exercise and lifestyle habits.
Imagine not trying to change everything all at once. We take you through exactly what to improve and in what order, reducing overwhelm and focusing on what actually matters. You work through one focus at a time; beginning on the first step, then working your way through all of them at your own pace, fitting around your life, schedule and ability.
2. Read, watch or listen to each of the lessons
Go through the pre recorded lessons in your own time, in whatever mode you learn best.
Each lesson begins with a goal, which is what we are eventually aiming for by the time we do our submission. Next in the lesson is ‘importance’, why this lesson has been included and what difference it will make to how you feel each day. Then, we give you three clear actions to take that will get you to that goal.
Each lesson will be available to read, watch or listen, depending on your preferences and how you learn best. The lesson will always be available for you to refer back to at any time if you need a refresher or have a long break in between lessons.
3. Track the lesson ‘habit’
Each lesson corresponds to a daily habit to track until you have a seven day streak.
We work on small aspects of your nutrition, exercise or lifestyle and stack them over time. While you are on a lesson, you will be tracking your implementation and eventually cementing it as an automatic habit. You will need to have at least seven days tracked in a row, called a ‘streak’, to be able to move onto the next step.
This gives you time to learn and establish each behaviour before adding another. Doing so allows you to remain consistent and form genuine habits in the long run, avoiding the common trap of changing too many things at once.
4. Make your submission
Once you are ready, submit your step to us to see if you are ready to move on.
Now you have completed the lessons and tracked your habit for seven days, you are ready to make a submission to move onto the next step. This includes a form and other evidence, which allows us to check how well you have completed the step and clear you to move on.
If you are ready, you will be added to the next step. If we think there is room for improvement, we will let you know what tweaks to make and help you until you are ready. You will stay on your current step until you make your submission, which keeps things manageable and ensures you are always only moving at your own pace.
5. Join us live every week
Alongside The Blueprint, we coach you live every week to answer questions and explore new topics.
Every week you join us for a live coaching session where we guide you through aspects of the Blueprint. This includes questions, topics and actions with a new overall focus every eight week block. Each session is recorded if you can't make it live.
The combination of having the steps to work through under our guidance, while still seeing us for group coaching every week is the recipe for success. At each step you will gain motivation, and alongside the constant support from us your consistency will sky rocket and you will never have to 'start again on Monday'.
Ready to join us?
✔️ Weekly automated payments
✔️ Cancel at any time
✔️ No contract or fixed time period
✔️ Pause or change between plans easily
You need flexibility
The entire process is self-paced so can fit around your life. Every lesson is recorded to watch in your own time, easily fitting around your busy schedule.
You want permanent change
You know that the quick fix doesn't exist. You want to understand nutrition once and for all, creating long lasting and sustainable lifestyle change.
You don't want to overhaul everything
We aren't making huge drastic overnight life 180's. You know these don't work. We give you impactful tweaks to your existing life.
You still want to have a life
You won't find restrictions or rules here, just smart strategies. You can still have a social life including platters and bubbly.
You are already busy enough
These steps are straightforward with no frills. We are all about making things as quick and easy as possible. Minimal effort for maximum gain.
What our clients say about working with us
"The Coach NTS programme has taught me a lot about nutrition; what to eat and why and how, etc. And it’s taught me a lot about myself too.
I’ve built better habits to improve my nutrition, which has had really cool flow on effects like a better relationship with food, lower stress levels (because I’m feeding myself properly) and a higher sense of pride.
The teaching approach is really effective and Kate and James provide a safe space to ask questions and get clarity on things I’m not sure about.
It’s been the best investment I’ve made in myself and my future."
Alice Saville
The Blueprint steps
Why doing it this way is extremely effective
Reason #1 - systematic order of what is actually important
The first reason is that it gives you a step by step order to do things in rather than just trying to either do everything at once, or not doing anything because you are too overwhelmed. The health and wellness space is huge, confusing and often conflicting.
We cut through this noise by distilling down what is actually important, starting from the most important things (main meals, water and sleep) then slowly moving down to more high end behaviours to only work on once you have the most important things in place.
Reason #2 - stackable habits that complement one another
Having the steps in order reinforces that each step or habit is stackable. This means that you have to keep doing the previous ones each time you move onto the next one. We don’t want you to put all the effort into getting your breakfast sorted, but then as soon as you move onto water you completely stop the great breakfasts you were having.
This means that the further down the steps you get, the harder it gets with juggling all the habits at once. But, the reason we do it slowly and the ultimate goal is that each step becomes a habit that is second nature, something you do daily that you don’t have to think about. That isn’t going to happen overnight, but if you move slowly and consistently it will happen.
Reason #3 - gives you a reference point if life happens
Life never goes exactly how we want it to. Things are bound to come up that mean your nutrition and exercise are no longer your number one priority, whether that is a loved one becoming sick or losing your job.
If something like this happens, having a 12 step process means you can pause at whatever step you are on, deal with whatever life has thrown at you, then when you are ready to come back to it, jump right back in where you left off. You will no longer have to go ‘back to the drawing board’ and work out what to do, you will know exactly what to do and have us here to help.