shiftforward

shift

WOMENS HOLISTIC

wellness & self development

ABOUT

COACHING

FREEBIES

If you feel the pull to do it perfectly or not at all, Shift is for you.

Hi, I’m

Emma

Certified Women’s Health, Nutrition & Mindset coach

& founder of “ flourish ” (turned: shift)

I’m a personal trainer turned holistic health & nutrition coach and mentor who wants to help as many women as possible shift their approach and narrative to wellness, nutrition & their health.

I founded my Mind—Body coaching practice because I know what it’s like firsthand to navigate the messy world of food, body image, and disordered eating... craving to feel better externally and internally but confused about how to get there.

I want to help change that!

You can learn a little more about my journey: here, and it’s why I’m so passionate about about women's health and fusing together both mindset work & health optimisation to empower women to create their own version of health and happiness.

I recently relocated from London to Sydney to continue to challenge myself on my own journey with personal development.

I believe in always being a student. And that hard stuff is great (I actually have a podcast, too, you can listen: here. Oh and that dark chocolate covered honeycomb is the greatest thing to have ever happened to the modern world.

body...

To transform your

mind

transform your

A woman centred coaching program and approach designed to help you achieve a goal, enjoy your wellness journey, and support your relationship with food & yourself.

Shift empowers women to nourish themselves from the inside out, listen to their body & cultivate habits for long-term health & happiness, without diets.

online coaching with a difference 🪽

In order to change how you eat and exercise, you have to change how you think too. So here, we take a full holistic 360 approach for genuine deep rooted change.

Habits

Gently build supportive habits which fit into your lifestyle and way of working

Mindset

Nutrition

Reframe the way you approach your fitness and health. Overcome the psychological anchors which are keeping you from where you want to go

Learn how to connect to mindful & intutive eating to support yourself and goals, without the need for numbers or restriction

helping to

shift your...

Movement

Self talk

Remove guilt & shame as a driving force for your behaviours

Coping mechanisms

Explore healthier ways to release & cope with emotions, not just through food

Boundaries

Where do you show up for yourself? Where do you not? Do you have good boundaries with yourself & others?

Perception of health

Shift your perception of health and take a more holistic approach, bringing in physical and emotional pillars, as opposed to black and white thinking.

live less out of habit and more out of intent.

My holistic online coaching programmes are designed to create balance between your body & mind.

In order to change how you eat and exercise, you have to change how you think.

Shift - the signature programme - fuses together mental & physical wellbeing, bringing in the principles of intuitive eating & food freedom, teaching you how to be intentional but flexible with your wellness regime, whilst also introducing you to to fluffy holistic self care tools.

Option 1.

Nutrition & Health

Monthly 1:1 coaching

£185 monthly

One 30 min deep dive session via Zoom
Weekly check ins & ongoing support with your coach in app
App based
Personalised programme: 3 pillars (mind, body, nutrition)
Meals & recipes support (non-diet nutrition)
Personalised on-demand content library: access to a growing library of video lessons, workbooks & resources tailored to you
Weekly action plans done for you

Learn how to:

Eat intuitively without numbers/calories, but maintain health consciousness
Develop habits & mindsets to help you adhere to your physical goals
Exercise freely but with discipline
Discover self compassion & kinder self talk
Feel aligned and more confident

FREE DISCOVERY CALL

Option 2.

The Shift Mental & Physical Glow Up

3 Month Transformation Programme

£1298 or 3 x £459

Perfect for: Deep inner work and outer growth with high accountability & touch point

6 x 1 - 1 zoom deep dive coaching sessions (1 x bi weekly meet)
Weekly check in
Working through resetting your approach and mindset in 3 key areas, offering intensive accountability and personalised attention to help you achieve your goals from the inside out
Receive weekly check ins, action plans & detailed feedback after each session with a writeup of our call

Session 1: Deep dive & get clear. Gain clarity on your vision for yourself, your body & your mind. We’ll explore your passions, strengths, and core values. Journaling exercises & walkthrough.

Session 2: Break through key limiting beliefs keeping you stuck. We’ll go through a guided discussion to break free from mental barriers and compensatory behavioural patterns that no longer serve you. Introduction to cognitive-behavioral techniques for challenging these beliefs

Session 3: Introduction of structured wellbeing habits & develop empowering beliefs and affirmations. Explore in depth techniques like mindful eating, journaling, self-awareness, and emotional regulation. Collaborative discussion on barriers and overcoming them.

Session 4: Self-Talk, Self-Love, and Confidence. Discussion on the impact of self-talk & self-love on overall wellness. Techniques for improving self-talk (e.g., gratitude practice, self-compassion & min-body exercises).

Session 5: Check-in on progress with wellness plan & new belief patterns. Explore health optimisation in greater depth and techniques for habit formation & maintenance.

Session 6: Review & reflect, and celebrate successes. Final Q&A and providing additional resources for continued support.

Pricing options:

Secure monthly payment plans available.

Weekly pricing structure can be discussed.

Transformations:

Beige Paper Texture Background, Kraft Paper for Aesthetic Creative Design

nutrition

mind

body

our approach to

nutrition

intuitive eating with health optimisation

fusing

Here, we will take a holistic approach to nutrition which focuses on becoming more in-tune with your body by nourishing and treating it with respect. Conventional dieting is usually focused around removing and restricting foods. Instead, we are focusing on emphasising an abundant mentality, increasing healing foods, discovering true food freedom, and learning how to modify your behaviour in order to become more balanced and genuinely healthy over time.

Desire to change

Guilt and shame

Diet derailed

The

Diet

Cycle

Dietary restriction

Feeling deprived

Having Cravings

Using principles from intuitive eating frameworks and CBT tools, you will be guided through a new approach to food:

Mindful Eating & Mindfulness
10 second & mid/pre-meal pauses
Self check-ins
Setting intentions
Visual Food Journals
The “Choose again” method
Body & sensory check in’s
Introspective Journaling

....to name just a few.

You don’t have to keep fighting your body or your mind.

fluffy wellness tools with real life

fusing

In our coaching, we also bring in the fluffy holistic self care tools too: think deep breathing exercises/breath work, affirmations, meditation, cold exposure, gratitude journaling, visualisation/scripting/imagery, and even things like aromatherapy.

These methods, while seemingly simple, can have profound impacts on mental and physical well-being when done regularly.

Deep breathing exercises can help to oxygenate the blood and calm the nervous system, while affirmations and positive self-talk can rewire the brain to focus on the beliefs which are going to serve us.

Meditation, visualisation, scripting, and journaling will help us to shift focus from what is lacking to what is abundant and can dreams into tangible goals by creating a clear mental picture of success.

By exploring and integrating various techniques, we can create a robust self-care toolkit that supports our overall health and happiness urish different aspects of our being—mind, body, and spirit—creating a balanced approach to managing stress and enhancing relaxation.

After experiencing my own ups and downs, I now find purpose in guiding women through similar situations. I'm a Personal Trainer turned holistic health and mindset coach with 6 years of coaching experience.

In my early 20s, I struggled with disordered eating, poor gut and hormone health, low self-esteem, and anxiety and depression. I tried various extreme approaches to feel and look better, but they left me feeling out of control around food, unable to enjoy social activities without guilt, and exhausted from intense training. My gut health deteriorated, and I lost my period despite regaining weight.

As a personal trainer in London, I saw many women facing similar issues. In 2019, I reached a low point and decided to educate myself on nutrition and holistic health. I shifted focus from weight loss to improving digestion, mental health, and my relationship with food. I learned to train in a way that suited my body and prioritized emotional regulation.

This transformation brought me more energy, clarity, and freedom from bingeing. Now, I incorporate all my learning into my programs, making wellness accessible and emphasizing the importance of a balanced approach that supports mental, physical, and social well-being.

I believe in health & self development which supports your relationship to food & yourself. We’re all unique too, with varying thoughts, emotions and environments and while it's important to have discipline, goals, and to be healthful... it should never come to the detriment of our mental, physical or social wellbeing - so learning how to balance these things is powerful.

My journey...

Credentials

MNU Nutr
PN nutrition & coaching diploma
REPs insured
Cert 3 & 4 in personal training
6+ years of in person & online coaching & mentoring

steal my journal prompts

What changed for me (and hundreds of clients) since changing my approach and going through this process?

I stopped binge eating & lost weight

I improved my gut & hormone health in a balanced way

This took time and effort, but I felt much more aligned and calm integrating healthful practices into my life without restriction

I discovered how to regulate my emotions and calm my nervous system without food

I went from looking in the mirror with self hatred and learned how to look at myself w/ kindness and respect, and to stop centring my body so much

It may sound cliche, but there is definitely a magic which comes with learning how to look at yourself with kindness and compassion. You don't need to be in love with yourself, but learning to accept your humanness and flaws is transformative.

I learned how to fuel myself sustainably and nutritiously with balance

I learned self compassion & re-defined my relationship with self discipline

When I originally rejected diets, I also lost control of any sense of self, intuition, and discipline. My relationship with caring for my body and achieving a goal was entirely messed up. I'm now at a place where I understand the need to balance both self discipline and self compassion

I learned how to create a balanced workout routine in sync with my emotions & hormones which I always come back to

Being stuck in flight/fight mode is no fun, physically or mentally. Unfortunately many of us are not taught how to regulate our emotions or tap into our parasympathetic nervous system - often running on fumes and in a heightened state, which can really affect your hormones and mental health and how your body recovers, finding balance and variety with my movement has been key

I was used to be stuck in a cycle of forcing myself through painful and unhelpful workouts which didn't suit my mental or physical health. I would force myself to weight lift 6x a week with no rest, thinking that more was more. I was very wrong. So I learned how to slow down, reduce guilt, and that less and more varied movement suited me better.

FAQ's

How are you different from other online coaches?

My coaching is a very transformative process in the sense you don’t just get given a plan and then run away with it. It is not about ticking boxes. I am here to explain, guide. and educate. I am hands on. I take great care in my check in replies and endeavour to get to know my clients (which is great, but sad when you leave!!). I want you to craft a life of wellness and achieve your goals with balance and compassion. I will hold a mirror up to you.

You do get structured plan, meal ideas, nutrition information (and a training plan if you like) but we explore all the other fluffy stuff too.

I get to the root of the issue. So this isn’t your average online PT online coaching programme.

Can I be anywhere in the world?

Absolutely. Working with me via 1:1 or a workshop or course takes place online, on your time. You can access our sessions wherever you like, and take things at your own pace.

Tablet & mobile friendly.

What if I have an active eating disorder?

Whilst I am a nutrition coach and trainer, I am not a nutritional therapist or eating disorder specialist and therefore working with me is not suitable for anyone with an active eating disorder. Please seek support from a registered medical professional. If you have clearance from your healthcare provider or have recovered, book in for a chat to see if this programme will be suitable :) I’m always happy to talk through things with you.

What is your pricing?

I try to offer pricing flexibility and options to make coaching accessible. I can discuss these on a free consultation call with you.

Online coaching is hands on, entirely personalised and usually the same sort of investment as hiring an in-person PT or boujee gym membership.

USAGE & SERVICE AGREEMENT

By signing up for 1:1 coaching services with Shift & Emma, you (the "Client") agree to the following terms and conditions:

1. Coaching Services

- The Client agrees to participate in 1:1 holistic health coaching sessions conducted online by Shift & Emma (the "Coach").

- Coaching services are intended to support the Client’s health and wellness goals, focusing on areas such as nutrition, mindset, and lifestyle.

2. Minimum Commitment

- The Client agrees to a minimum commitment of three (3) months of coaching services, commencing from the date of sign up

- After the initial three-month period, the coaching services will automatically renew on a month-to-month basis unless otherwise canceled in accordance with the terms outlined below

3. Cancellation Policy

- The Client may cancel the coaching services **after the initial three-month term** by providing **one (1) month's written notice** via email to the Coach. The notice period will commence from the date the written notice is received.

- Cancellations provided in any other form, such as through coaching check-ins or casual communication, will not be accepted.

4. Payment Terms

- The Client agrees to make full and timely payments for the agreed-upon coaching services, including the initial three-month term and any subsequent months following automatic renewal.

- Failure to make payments may result in the suspension or termination of services, and the Coach reserves the right to pursue any outstanding payments for services rendered up to the date of termination.

5. Refund Policy

- Payments made for coaching services are non-refundable. The Client understands that results depend on their individual effort and engagement, and no guarantees are made regarding specific outcomes.

6. Coaching Scope

- The Client acknowledges that the Coach is not a medical professional. The Coach operates under a health coach certification and does not diagnose, treat, or cure medical conditions

- Coaching services provided by the Coach are for educational and informational purposes only, and the Client agrees to seek advice from a qualified healthcare provider for any medical concerns

- Any actions the Client takes as a result of coaching sessions are at their own discretion and risk

7. Confidentiality

- The Coach agrees to keep all information shared by the Client during coaching sessions confidential, except in cases where the Coach is legally required to disclose information (e.g., threats of harm to self or others).

- The Client also agrees to respect the Coach’s privacy and not disclose details of the coaching relationship or any proprietary materials shared during sessions.

8. Limitation of Liability

- The Client agrees to indemnify and hold harmless the Coach from any liability, claims, or damages arising from their participation in the coaching program.

- The Client assumes full responsibility for their decisions and actions taken based on the guidance provided during coaching sessions.

9. Entire Agreement

- Any changes or amendments to this agreement must be made in writing and agreed upon by both parties.

By entering into a coaching subscription I confirm to the terms above.

SHIFTFWRD 2024