The Blueprint
Nutrition, training and lifestyle coaching
The Blueprint is our step-by-step, one-on-one nutrition coaching programme designed to help you lose fat, gain muscle, boost energy, and create lasting habits. As your nutrition coaches in NZ, we combine proven strategies in nutrition, fitness, and lifestyle coaching so you can achieve your goals without extreme restriction or confusion.
from $20 +gst per week
You've been burned in the past by fad diets and restrictive approaches, and know that's not the solution.
You just wish someone would just teach you the answer and get you to where you want to be.
Do you find yourself thinking...
"I eat quite healthy most of the time"
"I don't actually eat that much"
"I'm pretty active"
Despite all of this, you aren't seeing the results you want. You are frustrated with not knowing where you are going wrong, and feel confused and overwhelmed. You:
want to lose weight but just always find yourself 'starting again on Monday'
love feeling confident but just don't at your current weight and fitness level
often feel sluggish but have no capacity to make changes with your stress levels
What if we told you that we knew exactly what you needed to do to start losing weight and finally start feeling more energised?
Imagine your future where:
You have lost weight
You have improved your body composition by losing body fat and gaining muscle. You feel confident and strong.
You have energy back
Your fundamental lifestyle habits are now second nature and you are full of energy. You have never felt better.
You are set up for life
You now understand your nutrition, the confusion and frustration is gone. You have agency and finally feel in control.
Here's how we are going to get you to where you want to be:
The Blueprint
Nutrition, training and lifestyle coaching
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 The Blueprint.
The Blueprint is our step by step process carefully designed for you to take control of your nutrition once and for all. This is an easy to follow programme based around actionable steps which form permanent nutrition, exercise and lifestyle habits.
We coach you through the programme either through video calls or voice clips, individualising everything to suit your specific needs and guiding you the entire time.
Here's how it works:
1. Book your no obligations Initial Consult
This first session is to build a comprehensive picture of your life, discuss your goals then create a tailored plan together for how we are going to get you there.
You then jump straight into the Blueprint programme, with beginner steps 1-6 locking in your basic foundational habits of main meals, hydration, sleep and steps.
Each step involves three clear actions to track until you get a seven day habit streak, then submitting your plan to us alongside food journaling and other key metrics.
2. Audio clips and ongoing troubleshooting
We give you constant feedback via audio clips, messaging and comments on our app. This is daily wrap around support with real time accountability and continuous tweaking.
With your base habits locked in, you move to intermediate steps 7-12 where we look at snacks, weekend strategies, supplementation and stress management.
From there, we set practical nutrition targets like daily protein and fibre goals. We also look at weight training, with the option of starting on our Train Me strength programme.
3. Video calls for complete customisation
In addition to 24/7 guidance, fortnightly video calls then fine tune and personalise. This provides 100% individualised support that is tailored to your specific life and needs.
Optional advanced steps 13-18 then depend on your goals, potentially looking at key progress metrics, calorie tracking, then specific fat loss and/or muscle gain tactics.
By this stage you are transitioning into long-term maintenance, so will drop down to monthly then bimonthly video calls for strategy and accountability.
Ready to join us?
✔️ Cancel at any time
✔️ No contract or fixed time
✔️ Pause or change plans easily
Choose between voice clips or video calls:
Coaching through audio notes
For when you need flexibility - no set time scheduled, instead we coach you through voice clips whenever you complete a submission
This is a less intensive process with more of a self paced learning focus - ongoing audio conversations with us giving you feedback and making tweaks as you go through each step
Coaching through fortnightly Zooms
For when you want extra support - video call scheduled for the same time every two weeks for ultimate guidance and individualisation
This is our premium offering with an extra level of accountability and troubleshooting - for a more personalised experience tailored to your specific needs
Health Insurance - get covered
If you have health insurance, you may be able to get your nutrition coaching funded
Southern Cross and NIB Health offer around $500 annually that can go towards work with a Registered Nutritionist. Check your policy to see if you could be eligible for this.
If you are, book your Initial Consult as usual and just mention it to us - we will then invoice you after your sessions for you to provide to your health insurer.
You want maximum support
You want completely individualised advice tailored to your life and specific needs, with much more guidance than a generic meal plan can offer.
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 need extra troubleshooting
Your situation might be more complicated than most and you need more time and detail to delve into some complex issues that you have struggled with on your own.
You still want to have a life
You won't find restrictions or rules here, just smart strategies. You can still be social, eat out and enjoy life once you know how to balance these things.
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.
Working With Us - FAQ's
More information on how the coaching works
The Blueprint - In Depth
Here's a bit more information on The Blueprint process. The steps split into three different levels:
Beginner Blueprint
steps 1-7
Recapturing your quality of life starts with fundamental habits like your sleep, step count and water intake. 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.
We get you set up with options for quick breakfasts, easy lunches, simple dinners and convenient snacks.
We also teach you the principle of energy balance that underpins everything we do and is the key to fat loss.
We make sure that each change is a good fit for you personally and why it actually matters. Everything is done with the mindset of making it last.
Intermediate Blueprint
steps 8-11
Now that you have your base habits locked in, we move on to strategies for weekends, including takeaways, eating out, travel and alcohol. These are often the areas where we trip up the most.
We have a look at our stress management which actually has a huge impact on any fat loss efforts.
We start setting things like a protein a fibre target, which ensures are meals are big and satiating to keep us going all day.
Lastly we look at introducing deliberate strength training into your week so that you can start gaining muscle and strength.
You will get your vitality and mental focus back so you can thrive each day and improve your body composition for good.
Advanced Blueprint
steps 12-18
Moving on to more advanced strategies that become more optional extras depending on your goals.
We go through what supplements are worth taking and what metrics to use to measure your progress.
We set more advanced goals if that's where we want to go, and take you through how to track calories to use as a tool in your toolbelt.
We then look at either specific fat loss or muscle gain strategies, and after that how to move into a long term maintenance state and stay there indefinitely.
We get you sorted now before things get harder as you age. You will finally start to get the results you've been missing, and never feel stuck with your nutrition again.
See how others have gone through The Blueprint programme and how they have found it: