NUTRITION & BEHAVIOUR CHANGE · FOR WOMEN
Feel more confident in your body.
Feel more at ease around food.
Your health. Your goals.
Your relationship with food. Your real life.
Personalised, evidence-based nutrition and behaviour-change coaching for women who want to improve their health, feel more confident around food and make progress they can sustain. Together, we’ll find an approach that fits your goals and everyday life.
WHEN KNOWING ISN'T THE HARD PART
Do you recognise yourself here?
You may already know plenty about nutrition. But between busy days, changing routines and everyone else’s needs, putting it into practice can feel much harder than it sounds.
- You're doing well… until you're starting again on Monday.
- Food takes up more headspace than you'd like — planning, tracking, cravings, guilt or thinking about what you should eat next.
- You track everything, then feel exhausted by having to track everything.
- You want fat loss without another diet taking over your life.
- Your body or hormones are changing, and the advice keeps contradicting itself.
Most women I work with don't need another plan.
They need help understanding why what they know becomes difficult to put into practice.
We might look at what happens before the evening snacking, why tracking becomes exhausting, or how one unplanned meal turns into a week of feeling you’ve gone off track.
We’ll approach those patterns with curiosity, while working on practical changes that support your nutrition and goals. You can tell me what actually happened, including the parts you wish had gone differently.
YOU'RE ALLOWED TO WANT BOTH
Progress towards your goals.
And room to enjoy your life.
Fat loss and flexibility.
Structure without rigid rules.
Accountability without judgement.
Health goals, meals out, holidays and normal life.
THE APPROACH BEHIND FOUNDATION
Nutrition. Behaviour.
Self-trust.
Nutrition
Make sense of what your body needs and what supports your goals. We’ll simplify areas such as meal structure, protein, fibre and portions, taking your preferences and health into account.
Behaviour
Look at what happens in your everyday routines, especially when you’re busy, tired or stressed. Together, we’ll develop practical actions and make supportive choices easier to follow through on.
Mindset & self-trust
Notice the food rules, expectations and self-talk that influence your choices. Practise responding more flexibly when things go differently, and build confidence making decisions for yourself.
SIX WEEKS. ONE PERSONALISED START.
FOUNDATION
1:1 nutrition and behaviour-change coaching, built around you.
We begin by understanding your goals, your routines and what you’ve already tried. Together, we’ll choose where to focus, so you’re working on changes that matter to you.
Each week, we’ll review what you tried, what helped and what got in the way. If something hasn’t worked, we’ll explore why and adjust it together.
The FOUNDATION framework gives our work structure, with personalised nutrition guidance, practical actions and support throughout.
INSIDE FOUNDATION
Personalised to you.
Supported throughout.
We agree your priorities together, then use personalised guidance, practical actions and regular reflection to help you move forward.
Sustainable fat loss & body composition
Meal structure, protein, fibre & energy
Cravings, snacking, hunger & food noise
Stress eating, flexible thinking & food confidence
Routines, weekends, holidays & meals out
Nutrition through perimenopause & menopause
What's included
- Weekly 1:1 coaching
- Personalised nutrition guidance
- Behaviour-change coaching
- The FOUNDATION Mindset Series
- Between-session support
- Progress tracking beyond just the scales
WHAT PROGRESS CAN FEEL LIKE
Less starting over.
More moving forward.
Progress might mean enjoying a meal out without spending the next day compensating, feeling less preoccupied with food, or getting back to a helpful routine after a difficult week.
Alongside your health and body-composition goals, we’ll notice where everyday choices are becoming easier and where you’re building confidence handling them yourself.
IN KATI'S WORDS
“I no longer feel overwhelmed with food choices & deciding whether to ‘be good’.”
“The biggest change has been the trust I now have in myself and the way I view both myself & the food I eat.”
“I found you so easy to talk to about the things I struggled with. I never felt any judgement.”
Kati, FOUNDATION clientReal life is
part of the plan.
You don't need six perfectly quiet weeks to begin.
Holidays, birthdays, meals out and difficult weeks give us useful opportunities to practise.
We can plan for what’s coming, work out what feels manageable and reflect afterwards. When a week goes differently from what you intended, you can bring that into our conversation. We’ll work out your next step together.
MEET YOUR COACH
Hi, I'm Jen.
A qualified Nutrition Coach based in Weybridge, Surrey.
Over the last five years of coaching women, I've repeatedly seen that they rarely need another list of foods to eat. They need support closing the gap between knowing and doing.
My approach combines evidence-based nutrition with practical behaviour-change coaching. I’ll ask questions, listen carefully and help you make sense of what’s happening around your eating.
You won’t need to arrive with a perfect food diary or a successful week to report. We can work with an honest account of what life has been like, then agree a manageable way forward.
I work with women at different stages of life, particularly women in their 40s and beyond.
Together, we’ll find ways to support your health and goals that feel manageable in the life you have.
FINDING THE RIGHT FIT
Is FOUNDATION
right for you?
- You want personalised support with nutrition and lasting behaviour change.
- You want to work towards health or body-composition goals with more flexibility.
- You're willing to try small changes, reflect and adjust as you go.
- You'd value honest conversations and practical accountability, rather than a quick fix.
If you need medical nutrition treatment or specialist eating-disorder support, we can discuss whether a different professional would better meet your needs.
AFTER FOUNDATION
Room to keep growing.
FLOURISH is optional ongoing support, exclusively for clients who have completed FOUNDATION.
It's a way to keep building on what you've learned, with support as life and your goals evolve. We'll talk about it towards the end of FOUNDATION if continuing feels useful for you.
A FEW THINGS YOU MAY BE WONDERING
Your questions, answered.
Will I have to track calories?
No. Tracking can be a useful tool for some people, but it isn't a requirement. We'll agree an approach that supports your goals, preferences and relationship with food.
What if I have a difficult week or don’t manage my actions?
We’ll talk about it. Understanding what made an action difficult helps us decide whether to simplify it, change the approach or focus somewhere else. You don’t need to have everything sorted before your next coaching conversation.
Will you give me a meal plan?
FOUNDATION isn't based on a generic or prescriptive meal plan. We can work on meal ideas, portions and structure, while helping you build the skills to make choices that work for you.
Can you support me through perimenopause or menopause?
Yes. We can work on nutrition, routines and behaviours around your energy, appetite and body-composition goals during this stage of life. Coaching complements medical care; it doesn't replace diagnosis or treatment.
What if I have PCOS/PMOS?
We can work on supportive nutrition and sustainable habits with your PCOS/PMOS and goals in mind. Advice is personalised and sits alongside the care you receive from your healthcare team.
How do I know whether FOUNDATION is right for me?
That's what the free discovery call is for. We'll talk about what you're hoping to change, the support you need and how I work. You can ask questions and decide whether it feels like a good fit.
How much does it cost, and how do calls work?
FOUNDATION costs £299, paid as one payment, for a structured, personalised six-week coaching programme. We have weekly coaching calls, with between-session support and practical actions agreed together.
YOUR NEXT STEP
Ready to talk it through?
A discovery call is a chance to talk about where you are, what you'd like to change and whether FOUNDATION is the right fit for you.
Free. No pressure. No judgement.
Get a feel for my approach on Instagram · @thesurreynutritioncoachNot sure whether FOUNDATION is right for you? You’re welcome to message me first.