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Movement
Getting comfortable in the gym again. Beginner and re-entry friendly programming that meets you exactly where you are — strength and movement for feeling good, never punishment.
Online wellness coaching · for women
Movement · Balance · Confidence
A supportive reset for women — whether you're brand new to the gym or you've lost your way and want to find it again. Rebuild your confidence, build habits that actually last, and feel good again. No all-or-nothing. No overhaul.
The philosophy
You don't need to overhaul your life. You need a realistic way to hit reset.The HIT RESET promise
About your coach
My whole life has been built around movement. I grew up as a competitive alpine ski racer representing the Welsh Ski Team, where I learned discipline, resilience, and how to keep showing up under pressure. Later I stepped on stage as a competitive bodybuilder with the Canadian Physique Alliance — and these days I channel that same drive into boxing, always trying new things and keeping fitness enjoyable and interesting through yoga, running, dance, and gym training.
But I also know what it feels like to start over — to walk into a gym unsure of yourself and have to rebuild. That's exactly why I created HIT RESET: for women who want to get back into movement without the pressure, the perfectionism, or the all-or-nothing thinking.
I'm completing my Bachelor of Management at UBC Okanagan and I'm endlessly curious about the science of habits, nutrition, and wellbeing — which is why HIT RESET is built on evidence, not fads. My promise is simple: meet you where you are, keep it realistic, and help you build confidence that lasts.
I'm tired of the same over-aggressive, non-supportive coaching. Real progress comes from enjoying the process.
Where my knowledge comes from
Coursework at UBC Okanagan in nutrition, sport psychology, and psychology — alongside my Management degree — grounds HIT RESET in how bodies and minds actually change.
Years as a competitive athlete, including bodybuilding preparation guided by two IFBB pro coaches, Bree and Taylor Wilson, at the very top of the sport. I've done the work I ask of you — and learned from the very best.
A relentless, evidence-first curiosity about movement, nutrition, and habits. I read, I test, I keep learning — and I only pass on what actually holds up.
What we work on
Getting comfortable in the gym again. Beginner and re-entry friendly programming that meets you exactly where you are — strength and movement for feeling good, never punishment.
Sleep, stress, hydration, energy, daily movement — routines that work with real life. We build consistency without perfection, so it survives a busy week.
Educational and flexible, never strict dieting. Better options, not perfect choices — whole foods, balanced plates, and how to read a label. No food is "good" or "bad."
Weekly check-ins, celebrating wins, and planning around busy weeks. Gentle but meaningful accountability that builds real trust in yourself.
Grounded in evidence
The four focus areas above are grounded in the six pillars of lifestyle medicine — the evidence-based foundations research links to better long-term health and a lower risk of chronic disease. This is the science we turn into small, realistic habits you can actually keep.
Eating mostly whole, minimally processed foods that fuel your body — flexible and balanced, never restrictive.
Regular movement you can sustain — meeting your body exactly where it is today, and building from there.
Protecting the rest that your recovery, energy, mood, and appetite are all quietly built on.
Simple, repeatable tools to lower stress — so it stops running the show and derailing your week.
Support and accountability that keep you going — because lasting change is far easier together.
Being mindful of alcohol and other habits that quietly work against how you want to feel.
Framework: the six pillars of lifestyle medicine, as defined by the American College of Lifestyle Medicine.
The four-week reset
Just show up. Get comfortable on the gym floor and set your foundation.
Add a little structure and confidence. Walk in already knowing the plan.
Strength meets real life — eating out, busy weeks, and off days, handled.
Lock in a routine that's yours to keep. This is who you are now.
Replenish · Restore
Wellness that feels like coming home to yourself.
Who it's for
HIT RESET isn't just for those new to health and wellness. It's for anyone who's felt overwhelmed or lost their way — and is ready to find it again.
I've been there too. This is the reset I wish I'd had — for the beginner, the returner, and everyone who's ever yo-yo'd back and forth.
The community
HIT RESET is more than a program — it's a community of women resetting together. Real support, shared wins, monthly challenges, and zero judgment. Come move, grow, and cheer each other on.
Join the communityFree to join · #HitResetJourney
The first offer
A founding-member price while we build this together. You get the full experience — and your feedback shapes the program.
Questions
Not at all — complete beginners are so welcome here. I'll walk you through every movement with clear form cues and video demos, and we build your confidence from the very first session. Feeling unsure in the gym is exactly what this is for.
A gym makes things easier, but it's not a hard requirement. During onboarding we build your plan around whatever you have access to — a full gym, a few dumbbells at home, or somewhere in between. We'll make it work for your life.
No. HIT RESET is about strength, energy, confidence, and a healthier relationship with food and movement. Some women do lose weight along the way — but it's never the goal we chase, and the scale is never the point. We measure progress by how you feel, move, and live.
No rigid meal plans. Instead, I teach you how to build balanced plates and make confident food choices that fit your real life — a skill you keep forever, not a plan you white-knuckle for four weeks and then abandon.
Tell me about it in your intake and we'll work around it together, modifying movements to keep you safe and progressing. I'm not a medical professional, so for anything serious I'll always encourage you to check with your doctor or physio first.
Life happens — no guilt, ever. The program flexes with you. A missed session isn't a failure; we simply adjust and keep going. This is about consistency over perfection, and building something that lasts beyond the four weeks.
A lot. You get weekly check-ins, plan adjustments based on your energy and schedule, and direct access to message me between check-ins when you need me. You are never doing this alone.
Apply
A few quick questions to start. If it feels like a fit, I'll reach out with the next steps and a short intake — we'll take it from there.
The HIT RESET library
Straightforward, science-backed guides on nutrition, movement, and mindset — written to inform, never to overwhelm. Filter by what you need.
Protein, carbohydrates, and fat are the three macronutrients your body runs on — protein repairs and builds, carbs fuel your energy and workouts, and fat supports your hormones. You don’t need to weigh every gram: aim for a balanced plate with a palm of protein, some quality carbs, a little healthy fat, and plenty of veg.
Source: Dietary Guidelines for Americans (2020–2025).
Start with the serving size, then scan four things: protein and fibre (you want enough of these) and added sugar and sodium (keep an eye on these). Ingredient lists run largest to smallest, so shorter, recognizable lists are usually the better pick. When in doubt, flip it about.
Source: Health Canada & U.S. FDA — Nutrition Facts label guidance.
Fibre feeds your gut bacteria, keeps digestion regular, and helps you feel full — yet most of us fall short. Aim for roughly 25 g a day from whole foods like vegetables, fruit, beans, oats, and whole grains, and build up gradually with plenty of water.
Source: Dietary Guidelines for Americans; Academy of Nutrition and Dietetics.
“Ultra-processed” foods are built mostly from industrial ingredients — think packaged snacks and sugary drinks — which are easy to overeat and often light on nutrients. The goal isn’t perfection; it’s leaning toward whole, minimally processed foods more often, one better choice at a time.
Source: NOVA food classification (Monteiro et al.).
Gym nerves are completely normal, and they fade fastest with a simple plan: go at quieter times to start, know your first two or three exercises before you arrive, and remember most people are focused on themselves, not you. Confidence is built by showing up — not by waiting to feel ready.
Source: Grounded in exercise psychology and self-efficacy research (Bandura).
Lifting builds strength, protects your bones and joints, and supports your metabolism — and it’s genuinely for every body. Health guidelines recommend muscle-strengthening activity at least twice a week; start with basic full-body movements, lighter loads, and good form, then progress slowly.
Source: WHO Physical Activity Guidelines; American College of Sports Medicine.
No — building large amounts of muscle takes years of dedicated effort, and most women don’t have the hormone levels to bulk up easily. What strength training actually gives you is that lean, strong, “toned” look, along with better health, bone density, and confidence.
Source: American College of Sports Medicine (ACSM).
To keep getting stronger, your muscles need to be challenged a little more over time — slightly more weight, an extra rep, or better control. Small, steady progressions beat big jumps, and they’re quietly how all real results are made.
Source: ACSM resistance-training progression guidelines.
It’s not either-or. Cardio supports your heart and endurance; strength training builds muscle and bone. Guidelines recommend both — about 150 minutes of moderate activity a week plus two strength sessions — so the best plan usually blends them to fit your life.
Source: WHO Physical Activity Guidelines.
One “off” meal or missed workout doesn’t undo your progress — but the all-or-nothing spiral that follows can. Consistency beats perfection: aiming for “good enough, often” carries you far further than chasing a flawless week ever will.
Source: Based on cognitive behavioural principles (thinking-trap research).
Your weight shifts daily with water, food, hormones, and muscle, so the number rarely reflects real progress. Track how you feel instead — energy, strength, sleep, mood, and how your clothes fit tell a far truer story.
Source: Body-composition research; Academy of Nutrition and Dietetics.
Lasting change comes from small habits repeated consistently, not from willpower. Research suggests a new habit takes on average about two months to feel automatic — so start tiny, attach it to something you already do, and be patient with yourself.
Source: Lally et al. (2010), European Journal of Social Psychology.
Years of dieting can drown out your body’s natural hunger and fullness cues. Rebuilding that trust — eating enough, honouring hunger, and letting go of food guilt — is often the real reset, and it’s the heart of a healthier relationship with food.
Source: Intuitive Eating (Tribole & Resch).
A common target is roughly 2.7 L of total water a day for women (from drinks and food), and your needs rise with heat and exercise. Rather than obsess over a number, use thirst and pale-yellow urine as simple, reliable signs you’re well hydrated.
Source: U.S. National Academies (Institute of Medicine) reference intakes.
Sleep is when your body recovers, your hormones rebalance, and your appetite and mood reset — and most adults need at least 7 hours. Protect it with a consistent schedule, a wind-down routine, and less screen time before bed.
Source: CDC; American Academy of Sleep Medicine.
Ongoing stress keeps cortisol elevated, which can disrupt sleep, appetite, and recovery and quietly stall your progress. You can’t remove all stress, but simple tools — movement, breathing, time outdoors, and rest — genuinely help you manage it.
Source: American Psychological Association.
You don’t get stronger during workouts — you get stronger recovering from them. Rest days, good sleep, and enough food let your body rebuild; pushing hard every single day without recovery leads to fatigue, not faster results.
Source: American College of Sports Medicine (ACSM).
Written in-house and condensed from trusted, evidence-based sources — each with credit given. Full guides coming soon.
Free tools
Simple, evidence-based estimates to help you begin — free to use, no sign-up. They're starting points, not strict rules.
A daily protein range based on your body weight and goal.
Active bodies need more — here's your daily target (at least 3 L).
Food first, always. These are the micronutrients women most often run low on — what they do, and where to get them:
Aim to get these from whole foods. Supplement only where you're actually low — a simple blood test with your doctor tells you what you need.
You can't see progress without a starting point. Note these on day 1, then revisit every few weeks to watch yourself grow:
General guidance for healthy adults — not medical or clinical advice. Always adjust to your own needs and check with your doctor or care team.
Learn with me
A few evidence-based favourites on gut health, movement, sleep, and building a better relationship with food — great reads for anyone curious about health and wellness who feels overwhelmed by life.
Tap any cover to view the book on Amazon. As an Amazon Associate, HIT RESET may earn a small commission from qualifying purchases — at no extra cost to you.
HIT RESET is general wellness, movement, and accountability support. It isn't medical, physio, or clinical nutrition care. If something needs a professional — injury or pain, a medical concern, pregnancy or postpartum, disordered eating, or mental health — I'll help connect you with the right one. Your wellbeing comes first, always.
Get in touch
Questions before you apply? Come say hi on Instagram or send me an email — I'd love to hear from you. 🌿