Before · After 
The FHC Coaching Program · 90 days · 1‑on‑1
Lose 8–10 kg. Rebuild the way you eat, move, think, and feel.
A premium 1-on-1 coaching program for women who are done with diets, challenges and Monday-morning restarts, and ready for a structured, evidence-based method that actually holds.
Lose 8–10 kgBuild real strengthEat without guiltEnergy, confidence, control
8–10 kg
Average lost in first 90 days
500+
women coached since 2015
4000+ kg
of weight lost
100's
of lives changed
You don't need another diet. You need a method that holds.
Most women I coach have already lost the same 10 kg three or four times. They've done the shakes, the 30-day resets, the eat-less-move-more cycle. It works for a few weeks and then life happens, and the weight comes back with interest.
The problem isn't your discipline. It's that you've never had a structure built around how your body actually works or the honest demands of life, with the support, accountability, and education to make it stick. That's what this is.
The Method
Four pillars. Coached together, not in isolation.
01
Mindset
The root, not the symptom.
Weekly 1-on-1 calls to rewire the guilt, the scale-obsession, the all-or-nothing approach. You'll finish 90 days with a calmer nervous system, a clearer head, more confidence and self trust, and a louder inner coach, not a quieter, tired version of yourself. The work threads through every conversation, surfacing when it needs to. Because new results always require a new way of thinking.
02
Nutrition
Nourishment over rules and restriction.
A protein-forward, whole-food approach built around your real life, dinners out, kids' leftovers, and a wine on a Friday. No calorie apps. No food fear. Just a way of eating and a new found understanding of food that gives you energy, leaves you satisfied, and makes you feel confident and empowered to nourish and look after yourself long term.
03
Training
Stronger, not just smaller.
A customised program built to meet you where you are, strength as the foundation, with cardio and metabolic work layered in for the body you actually want to live in. Built for busy women who want to look more sculpted, move pain-free, and still be able to pick up their kids in ten years. Home or gym, your choice.
04
Education
Freedom, not dependence.
You'll leave knowing exactly why it worked and how to do things for yourself moving forward. Hormones, recovery, stress, nutrition, the stuff no one explained properly that is crucial to transformation and long term success. The goal isn't a forever coach. The goal is you, confidently coaching yourself.
What you get
Everything your last program was missing.
High-touch 1-on-1 coaching. Nutrition that fits real life. Structured training that meets you where you are. Accountability that supports follow through. And the coaching and education to make it yours for good.
Comprehensive initial assessment
Before Day 1, we map the whole picture, health and lifestyle analysis, sleep, stress, training history, hormone context, goals etc. This is what makes your program actually yours. We retest at the end so you see the whole-body change, not just a number on a scale.
Weekly 1-on-1 coaching call
1-on-1 Zoom session with me every week. Not a template check-in. We look at your data and results, your life, your training, your headspace, and life demands, and make the next week's plan together. A tailored approach with actual coaching, accountability, and support every single week. Consistency, adaptability, results!
A training program built for your body
Customised programming that meets you where you are, strength as the foundation, with cardio and metabolic work layered in to build a body that looks, moves and ages well. Programmed and progressed by me, not a generic PDF.
Nutrition system + 120+ recipe bank
Protein-led, whole-food, delicious, realistic. Built around your life, your preferences, your kids/family's leftovers. A full recipe library so you're never stuck for ideas and the education around nutrition to eat out with confidence, and create your own balanced healthy meals so you can leave the meal plans and BS diets behind once and for all.
The FHC App
Your whole program lives here. Training delivery with demo videos, habit tracking, nutrition logging, recipe library, 1-1 messaging access, and the full FHC education modules so you understand every step of the approach and have a simple proven system to fall back on when needed. Everything in one place, on your phone.
Personal access between sessions
A direct line to me between calls for the questions, wins, wobbles and judgement calls that come up in real life. You're coached, not left to interpret a plan alone.
The Arc
What 90 days actually looks like.
It starts with the assessment. Then the 90-day arc builds on top, with a pathway beyond it for the women who want to keep going.
- 1Before Day 1
The Kickoff
Every program starts with a comprehensive health and lifestyle assessment, sleep, stress, hormone context, training history, goals etc.
This is what makes the program actually yours. Nothing is templated until I know where you're starting, your body, your life, your goals, and some data to build from. We retest at Week 12 so you can see the whole-body change, not just a number on the scale.
- 2Weeks 1–4
The Reset
Your plan, live. Nutrition rebuild. Training begins. Nervous-system basics. Most women are eating more by week two, and losing weight.
- 3Weeks 5–8
The Foundation
Training builds. Nutrition simplifies. Stress control techniques and performance habits in place. This is where the simple fundamentals start to compound, behaviors start to become more automatic, and results start to flow as you lock in and master the process.
- 4Weeks 9–12
The Momentum
We pull back the scaffolding a bit. You're encouraged to lead your own journey and start learning more about eating out, designing your own meals, and creating a healthy lifestyle that works for YOU. The fundamentals stay, the results keep compounding, and the self trust and momentum builds for long-term success.
Beyond 90
The Pathway
Most clients continue into the next phase, deeper body composition, performance, or embedding. Most work with me for 9–18 months. We decide what's next together.
You're committing to 90 days. You're not being left on your own at the end of it.
The Results
Real women. Real stories.
Watch the stories of women who walked in frustrated, and walked away leaner, stronger, more energised, and fundamentally different about how they see their bodies and overall health.
9 kg lost
Why this worked when nothing else did
Shiv · FHC Coaching Client
10 kg lost
10 kg fat loss through a holistic approach
Alice · FHC Coaching Client
8.5 kg lost
Moving better, feeling better
Steph (client) · FHC Coaching Client
Video testimonial
Clearing severe eczema & rebuilding confidence
Amanda · FHC Coaching Client
13 kg lost
13 kg fat loss & energy she didn't think was possible
Nicole · FHC Coaching Client
16 kg lost
16 kg fat loss without restriction
Janie · FHC Coaching Client
10 kg lost
How a full-time working mama lost 10 kg
Kate · FHC Coaching Client
Video testimonial
Sustainable weight loss after years of dieting
Hayley · FHC Coaching Client
10 kg lost
10 kg lost, why this time felt different
Emma · FHC Coaching Client
20 kg lost
20 kg down and feeling strong
Ash · FHC Coaching Client
15 kg lost
Roz's full 12-week transformation
Roz · FHC Coaching Client
13 kg lost
Maria's story
Maria · FHC Coaching Client
10 kg lost
Samantha's story
Samantha · FHC Coaching Client
10 kg lost
Kate's story
Kate · FHC Coaching Client
6 kg lost
Jenna's story
Jenna · FHC Coaching Client
Video testimonial
Hannah's long-form story
Hannah · FHC Coaching Client
Video testimonial
Kate Eddington's interview
Kate Eddington · FHC Coaching Client
Video testimonial
Kelly's story
Kelly · FHC Coaching Client
Video testimonial
Tasmin's interview
Tasmin · FHC Coaching Client
Video testimonial
Emma Hutton's story
Emma Hutton · FHC Coaching Client
90-Day Transformations
Before. After. Always earned.
Real women. Real numbers. Real change. Every result below was built through 1-on-1 coaching, no shortcuts, no challenges, no before/after lighting tricks. Just structure, consistency, and the right strategy and support.
500+
Women coached since 2015
4000+
Kilos of weight lost · all-time
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From past clients
Stories of health and life transformation.
Direct from women who've done the FHC program. Tap any card to read the full story.
Not only have I lost 14 kg, I have gained confidence in myself again, and learned a lot more about myself. Steph has taught me so much.
Liv Smith
−14 kg
Working with Steph has changed every area of my life and I've ticked a massive lifelong goal by running my first half marathon. You really have changed my life.
Jody Dicks
−25 kg
Within weeks I was already feeling lighter both physically and mentally. Having that accountability, complemented by her relentless enthusiasm, made all the difference.
Sam Buckler
−10 kg
3 months ago I was an overweight, unfit new mum. Since starting the program I've lost 10 kg, got my confidence back, and recently ran 10 km, something I never thought I'd do.
Sarah Ede
−10 kg
I've lost more than 13 kg and dropped 43 cm, but the biggest change has been my confidence. I chose to invest in my health and it's the best decision I've ever made.
Jamie Deavoll
−13 kg
The biggest change has been my increase in energy. I managed to lose weight and maintain my weight loss, something I'd always struggled with.
Chelsea Goodes
Not only am I down over 7 kg, I have totally changed my eating habits and mindset around food and exercise.
Joni Tomsett
−7 kg
Steph is more than just a trainer, she became a confidant and someone I would call my friend. The program taught me how to maintain a healthy work-life balance.
Hanna Tavita
I personally underestimated the mindset component, which I found to be even more valuable than the weight loss results I had.
Carolina Bernal
Since working with Steph I have lost a total of 20 kg. The transformation is not only evident in the changes in my body but more importantly in my mindset around health and fitness.
Vanessa Puklowski
−20 kg
Working with Steph was truly life-changing. She tailored my training to what my body was capable of and I have never felt so happy about myself, physically and mentally.
Emily Gray
Not only have I lost 6 kg, I have learned so much about nutrition, exercise, and maintaining a healthy work-life balance. The FHC program helped me become the best version of myself.
Nicole Inwood
−6 kg
In my first 8 weeks I have lost 8 kg, gained energy, my skin has cleared up, and I have so much more knowledge about how to fuel my body and listen to what it needs.
Jasmine Goldsworthy
−8 kg
01 / 13
Lost
Who this is for
Honest fit, both ways.
This is for you if…
- You're a capable, intelligent woman who's tired of diets that don't hold.
- You want to understand your body, not just follow another plan.
- You'll show up consistently for the training we program together and the weekly coaching call.
- You're ready to take ownership, with the right structure and support.
- You want long-term health markers to match the way you look.
It's not for you if…
- You want a detox, a quick fix, or a 6-week transformation challenge.
- You want someone to count your macros for you without building any skill of your own.
- You want to outsource discipline and aren't ready to be coachable.
- You're looking for the cheapest program, not the right one.
The Coach
You'll be coached by me. Not a template.
I'm Steph, 10+ years coaching women through fat loss, nutrition, strength, and long-term health and lifestyle change. Diploma in Health Psychology, Diploma in Health Science, NASM Personal Trainer, qualified Health & Lifestyle Coach, and currently completing my Sports Nutrition Specialist and Clinical Nutritionist qualifications.
I've coached hundreds of women through the FHC Program since 2015 , same pillars, same principles, sharper every year. I'm also a māmā, which reshaped everything I know about realistic routines for women carrying a full load.
Read my story → How it works
From application to first call.
01
Apply
Fill in the quick application form so I can learn where you're starting from and what's important to you.
02
Application call
30-45 minutes, 1-on-1. We work out if this is the right fit. I assess your readiness and my ability to actually help you. We decide if coaching is the right call. No pressure either way.
03
Onboarding
Health and lifestyle assessment, goals and commitments, a 1-on-1 setup week session, app access, training & nutrition plan designed and built specifically for you.
04
Coaching begins
Weekly 1-on-1 calls, your training and nutrition live in the FHC App, and personal access to me between sessions. 90 days, and beyond.
Ready for change?
It all starts with one conversation.
The FHC Program is a high-touch, 1-on-1 coaching relationship. I cap the number of women I work with at any one time so every client gets the level of attention and accountability this work actually requires , not a template with her name at the top.
The best way to know if it's the right next step for you is a conversation. Book a free application call and we'll talk through where you're at, what you're wanting, and whether this is the program to get you there. No pitch. No pressure. Just an honest conversation to assess your best next step.
30-minute call · Zero pressure · 4 spots open · May
The Questions
Everything you're wondering.
Will I actually lose 8–10 kg in 90 days?
Yes, and you'll do it without starving, bingeing, or hating your life. Every woman who's completed the program in the last five years has lost at least 7 kg, and the average is 8–10. It's not a diet; it's a system. We track it weekly and adjust. However, this requires you doing the work. It's not a magic pill. Like anything, you get out what you put in.
I've tried everything. Why is this different?
Because most programs treat you like a calorie-counter. This one treats you like a whole human, with hormones, a nervous system, a family, a schedule, and a history. We work on all four pillars together: mindset, nutrition, training and education. You leave understanding your body, not just 10 kg lighter.
How much time does the program take?
Your program is built around your life, not the other way around. Most clients train 3–4 times a week, a mix of strength, cardio and metabolic work depending on where you're at and what your body needs, with sessions ranging from 30 to 60 minutes. I cater to at home, in gym, or wherever your start point is. Add a weekly 1:1 call and nutrition that fits real life, and you're looking at roughly 4–6 hours a week, most of which is movement you'd want to do anyway. If you can't do this, I'll be honest, nothing will work. All my clients are busy, and one thing I do with everyone is help them audit their calendar and create efficiencies so we create time for what matters most, YOU!
Is this safe during perimenopause?
More than safe, it's built for this stage of life. A huge portion of my clients are in peri or post-menopause. The program prioritises protein, strength training, recovery and stress management, exactly what the research tells us women in midlife need.
What happens after the 90 days?
90 days is the start point, but it doesn't have to be the finish line. A lot of women get their initial 8–10 kg transformation in that window, then choose to keep working with me through the next phase. Many clients work with me for 9–18 months across phases because that's where the real long-term results sit and they want the help and support really embedding this new lifestyle and identity. You commit to 90 days. We get you a transformation in that time. After that, we decide together what's next based on your goals and where you're at.
Now enrolling May Intake · 4 spots open
The next 90 days will pass either way.
You can spend them doing what you've always done, or you can spend them becoming a woman who eats well, moves strong, and finally feels at home in her body. I'd love to help you choose the second one.
Limited intake · Applications currently open
What you get
- ✳Weekly 1:1 online coaching call
- ✳Custom nutrition & training plan
- ✳Personal access between sessions
- ✳Full hormone, sleep & stress review
- ✳The FHC App, training, habits & recipes
- ✳Full access to the FHC education library