Frequently asked questions
Here are some commonly asked questions and answers to help address any inquiries you may have. If your question isn't listed here, please don't hesitate to get in touch.
General FAQs
I’m unsure which service is right for me and my goals. How do I choose?
If you’re not 100% sure, feel free to get in touch. I’m always happy to talk through what you’d like to achieve and make a no-obligation recommendation on what I think will get you the best results.
What happens during the free consultation?
My free consultations offer a relaxed, safe space to discuss your goals and explore which Mindset Fitness service will best help you achieve them. We’ll arrange a convenient time to meet in person, usually at a local cafe, or alternatively via a video or phone call. The consultation will last about 45 minutes to 1 hour. If you’re nervous about the idea of meeting for a consultation, please don’t be! Many of my clients felt the same before their consultations but walked away feeling excited, motivated, and glad they booked one. My consultations are free, confidential, and there is no obligation to move forward with any of my services if you don’t think Mindset Fitness is right for you.
Do you offer any other services?
Alongside my 12-Week Foundation Programme and Tailored Plans, I also offer a mentoring programme for young people and do sessions on wellbeing at high-schools. Mentoring programme: Many young people experience self-doubt, negative body image, pressure and stress as they navigate their teenage years. My mentoring programme has a focus on fostering confidence and self-belief, along with teaching the value of nutrition, exercise and a positive mindset. This programme is run one-on-one and is tailored to the individual and their needs. School sessions: Students handle a lot – juggling homework, friendships, part-time jobs, exams, and study. Learning about how nutrition and exercise boost the body and mind can be really beneficial and eye-opening. I cover this and more in a fun workshop style during my school sessions, which are run as a series (1 hourly session per week over 6 weeks). If you’re interested in these alternative services, please get in touch!
How do I book your services?
If you’re interested in any of my services or want to know more about them, please get in touch via the contact form and I’ll get back to you ASAP
Where are you based? Can I work with you from anywhere?Â
I am based in Wellington, New Zealand, and primarily work one-on-one with clients in the Wellington region. For in-person 12-Week Foundation Programmes, I can travel as far as Lower Hutt and Porirua areas, depending on my current workload and the session times that are available. However, I also work with people from all over the world online. I have successfully trained many clients one-on-one through online video-call sessions. So, no matter where you are, we can work together to achieve your fitness goals.
12-Week Foundation Programme FAQs
Is it normal to feel nervous/worried when considering doing a 12-Week Foundation programme?
Absolutely! It's completely normal to feel a bit scared or worried about starting a new programme. Many of my clients have felt the same way, often spending weeks/months contemplating before finally reaching out. And almost every one of them wishes they had done it sooner! When you’re not feeling your best physically or mentally, the idea of making a change can feel overwhelming. Many people have had less-than-great experiences with exercise, gyms, or personal trainers in the past too, which can make the thought of trying again feel daunting. But here’s the good news: You don’t need to worry! When you get in touch with Mindset Fitness, we’ll chat about your goals in a relaxed, no-pressure setting and I can tell you everything you want to know about my services. There’s absolutely no obligation to continue if you decide it’s not for you. Taking this step is a big deal, and I promise you’ll feel fantastic for making the move towards better health!
I really want to transform my health and have big goals. Can I do that with this programme?
First of all, props to you for wanting to make a big change to your health - it takes courage! You can definitely make a serious transformation with this programme. All it takes is some clear, realistic goals and 100% dedication, patience and effort. That may sound daunting, but it’s important to remember that you’ll be working 1:1 with me - it’s my job to guide, support and motivate you the entire journey to ensure you succeed. I always recommend opting for 3x a week as the frequency for your training sessions if you really want the transformative effect (or 2x can also get you great results). The more you train, the better your results - it’s as simple as that. My clients who have the most dramatic before and after photos all trained 2-3x a week to gain those results. Additionally, mindset plays a huge part. Participating in multiple training sessions per week will keep you in the right headspace - motivated and on track. You’re far less likely to slip up if you’ve just had a training session and you’ve got another just around the corner. :)
My goal is to lose weight. How much can I lose doing this programme?Â
This is a challenging question to answer as everyone is completely different. I've had clients lose up to 28kg during a single programme, some have lost 50kg over two programmes, and others have lost over 70kg after completing three programmes. However, I emphasise that success shouldn't be measured solely by the number on the scale, even though it can be a significant motivator. There are many other important factors by which you should measure success, such as body measurements, energy levels, mental health, and sleep quality. Within 2-4 weeks of working together, I'll be able to provide an informed estimate of how much weight you might lose by the end of your programme. This estimate is based on several factors, including your effort during training sessions, commitment to following your food plan, medical issues, medications, and menstrual cycles. All of these elements can significantly impact the amount of weight you can lose. That said, every person who has completed this programme has experienced positive changes that they are truly proud of.
I’m not very fit and generally dislike exercise. Will this hold me back?
Not at all! Many of my clients were quite unfit when they started working with me, and generally disliked exercise. This was mostly due to negative past experiences with personal trainers and gyms, attempting the wrong forms of exercise for their fitness level (e.g. crossfit, HIIT training), plus not having the knowledge of what works best for their body, mind and circumstances. I can confidently say that almost ALL clients have wound up LIKING exercise after doing a 12-Week Foundation Programme, and look forward to their sessions every week! This is because the programme is carefully tailored to your fitness level, needs and circumstances. Working with the right trainer who guides you, keeps you motivated and creates a positive atmosphere can make the process of working out so much more enjoyable. Luckily, I have a knack for making every training session as ‘fun’ as they can be!
I have an injury/past injury that causes issues when I attempt to exercise. Will I still be able to do the training sessions?
In most cases, we can work around an injury and still get you great results. During your free consultation, I’ll ask you questions about the injury and your goals to determine if you can safely exercise (I may require clearance from your Dr), to gauge what you’ll realistically be able to achieve, and what kind of exercise you’ll be able to do. From here, I’ll be able to create a programme that allows you to effectively make progress without causing you pain or further issues. I’ve had many clients whose injuries injuries have actually resolved by the end of their programme! If you’re unsure about your situation, please do get in touch so we can chat through your options.
I have certain health issues that make it difficult to lose weight. Can this programme help me?
Yes, definitely. I have had a wide range of experience training clients with various health issues, the most common being PCOS, thyroid, hormonal, and mental health issues. The awesome thing is, all of those clients achieved what they wanted to achieve by the end of their 12-Week Foundation Programme, if not more! It’s all about setting realistic goals and tailoring your programme accordingly. During your free consultation, we’ll discuss your health issue in detail, and I’ll suggest ways we can structure your programme to get you the very best results possible. I completely understand that talking about some issues can be difficult, so please know that my consultations are completely confidential and you can trust me to be sensitive to your situation. If you’re unsure, please do get in touch regardless, and I’ll answer any questions you may have. :)
I’m wanting to get in shape for an event. Would the 12-Week Foundation Programme be suitable?
Absolutely, having a clear goal or something to work towards is a great motivator and something I love to help people work towards! I’ve had clients train specifically for sporting events, marathons, and one of my favourites: getting couples in great shape for their weddings! Having a specific date that you want to achieve realistic results by is great because it keeps you focused and it gives you more incentive to try your very best. This is also why the programme is 12 weeks - you have a clearly defined beginning, middle and end - each with their own goals and milestones to hit.
Why should I do a Mindset Fitness 12-week programme over getting a personal trainer at a gym?
The cost per Mindset Fitness Personal Training session is comparable to the cost of a PT session with an experienced trainer at a gym (not including gym membership fees which are usually on top of the PT fees). However, you get SO MUCH MORE than just the training sessions by doing a 12-Week Programme; not only do I have over 10 years experience as a PT, you also get access to 24/7 support and guidance, goal setting, multiple food and exercise plans, plus a meal preparation session including an educational visit to the supermarket. I invest a lot of my time in every client beyond the training sessions to help them reach their goals. All of these things are what help my clients to really succeed! At a gym you get access to the equipment, however you have to get yourself there and share the space with others. With a Mindset Fitness 12-Week Foundation Programme, I come to YOU at a place of convenience with all the gear needed for an effective workout.
How much space do I need for the mobile training sessions?
Surprisingly, not much room! I’ve trained many clients in their living rooms where there hasn’t been much space, and it’s never an issue. Most of the exercises you would do during a training session don’t actually require a lot of room. As long as you have a space where you’re able to lay flat on the ground with your legs stretched out, it should be fine.
What is the supermarket visit and food prep session all about?
The supermarket visit and food prep session is usually the second thing we do together to start your programme, after your goal-setting session and before your first training session. It’s a great time for us to get to know each other more, and a chance for me to answer any questions you have about your food plan and nutrition in general so you can feel empowered to keep up the healthy eating habits I’ll encourage during your programme. At the supermarket, you’ll learn how to decipher food labels, so you can shop with confidence moving forward, knowing what to avoid, and how to pick healthier or smarter options (while still enjoying the foods you love and within your budget). I’ll then help you make a simple meal option on your food plan, showing you how easy it is to whip up a healthy, delicious meal. I’ll also give you some actionable tips on how you can feel less overwhelmed and stay on track with your nutrition, during your programme and beyond.
What is the benefit of getting multiple food and exercise plans during a programme?
There are two main benefits with this. One, it keeps things interesting for you, which helps with motivation and staying on track (very important). Two, it’s a good idea to adjust your plans as you get fitter and stronger, and as your nutrition needs change to support your progress. An example is you may have some tough eating habits to break at the start of your programme - maybe you drink an energy drink every day. We would want to slowly reduce your intake of these, so your first food plan might allow an energy drink every second day. Then your 2nd or 3rd food plan will cut down your intake even more. We also might also want to limit your calorie intake temporarily at the end of your programme so you can really maximize your results. It’s the same with the exercise plans - you might not be able to do many reps in the beginning or some exercises might be too advanced. But we want to introduce more reps and different exercises as you progress, ensuring you’re able to continue getting fitter and stronger at a rate that’s safe and prevents injury.
What are the payment options?
You can choose to pay for your programme in full, up front and receive a full week extra for free! Alternatively, you can pay in weekly, fortnightly, or monthly installments. I will require you to set up an automatic bank transfer to keep things simple for us both.
What happens if I need to miss a training session?
If you need to miss a training session, we can simply reschedule it to another suitable time within that week if there are any free slots. In cases where we can’t find a suitable time, we can add that session on to the end of your programme (which will prolong your programme). You are able to reschedule up to 5 missed sessions during your programme.
Can I do multiple 12-week programmes?
Of course you can! In fact, some of the impressive before and after shots featured on my website are from clients who have completed two or more 12-week programmes. The first programme is designed to serve as a foundation and solid base. Many clients find that after completing the initial program, they feel more confident and motivated to continue training and pushing themselves further. When that happens, we set new goals and benchmarks to help them keep progressing and achieving even more.
Tailored Plan FAQs
What kind of meals are included in the food plans?
All meals included in my tailored food plans are easy to make, nutritious, well-rounded, budget-friendly, and most importantly - tasty! When I create a food plan, I send you a questionnaire to understand your goals, likes, dislikes, dietary, and lifestyle requirements to ensure the meals tick all your boxes. I even try to incorporate your favourite treats, because balance is key and this can actually help you stay on track. The meals on your plan need to support your goals. For example, to lose body fat, your plan will have meals and portion sizes that ensure you maintain a calorie deficit (where you’re consuming fewer calories than your body needs to maintain its current weight). If your goal is to gain lean muscle mass, your meals will ensure you're getting enough protein and fuel to support that objective. For some meal examples, think: homemade burgers and curries, one-pot/pan dishes, salads, wraps, tacos, steak, roasts, pancakes, smoothies, porridge… the list goes on! If you have a family favourite dish that you’d like on your plan, no worries, I can incorporate it in most cases. We’ll just need to make sure the frequency of having this dish and portion sizes support your goals, and we may need to swap out some ingredients with healthier alternatives. I’m able to make plans that can cater to most dietary requirements, however I currently don’t offer vegan plans (sorry!)
I have a family/partner that would need to eat whatever I make from my food plan too. Would this be an issue?
Usually this isn’t an issue. When you purchase a food plan, I’ll send you a questionnaire that will ask all about your circumstances and lifestyle - here you can tell me if others will also be eating the meals on your plan and if you have any specific requirements with that. Most of the meals I include on food plans are family-friendly. However, there may be circumstances where your plan may not be suitable to be shared with others. This might be due to needing more calorie-restrictive meals for a short amount of time to achieve your goals, or you may have specific dietary requirements that aren’t shared by others.
What is the process of having a tailored plan made? How is it tailored to me?
When you purchase a tailored plan, I’ll send you a questionnaire to complete which will help me to understand what you want to achieve, and how I can tailor your plan to suit your needs. The more information you provide, the better! With food plans, I’ll ask about your desired goals, food preferences, dietary requirements, and lifestyle circumstances. With exercise plans, I’ll need to know more about what you want to achieve, your current fitness/activity level, if you have any injuries or health issues, any exercise preferences etc. Both questionnaires will ask for your weight and height as I need these numbers for my calculations. All of this information will result in a plan that is completely tailored to you!
What kind of exercises will be included in my exercise plan?
The specific exercises, weights, sets, and reps that make up your tailored exercise plan are all based on your goals, current fitness level, any injuries/past injuries you may have, where you want to train (whether that be at home, the gym etc) and other factors. All of this information is collected from my exercise plan questionnaire that you'll recieve when you purchase a plan.
If I’m not happy with my tailored plan, can it be altered to suit my needs?
Yes, you’re able to provide feedback on your food plan if it doesn’t quite meet your needs and I’ll make one round of changes.
Am I guaranteed to reach my goals with a tailored plan?
I always say that any positive change in your lifestyle will yield some form of result. With determination, perseverance and patience, that result can be life-changing! You can absolutely achieve the results you want with a tailored plan if your goals are realistic, you follow the plan consistently, and stay motivated. I guarantee that if you follow your plan for at least six weeks without veering off-track, you will see and feel changes. It’s important to know that these changes do not happen overnight and you need to give your body time. Nutrition and exercise are two sides of the same coin. To get the best results from your food plan, ensure you’re getting adequate exercise too. If you’ve purchased an exercise plan, it’s important that you fuel your body with the right nutrition to support your progress and recovery. You need to burn calories, move regularly, and elevate your heart rate to maximise the benefits of any tailored plan. If you’re determined to achieve your goals but think you’d need extra motivation and guidance, working one-on-one with me through my 12-Week Foundation Programme might be better suited!