1:1 METABOLIC HEALTH COACHING
SOMETHING HAS CHANGED - AND "EAT LESS, EXERCISE MORE" ISN'T GIVING YOU THE ANSWERS
Maybe your weight or waistline is creeping up. Your energy has changed. You’re hungrier than you used to be. Your blood sugar or cholesterol is heading in the wrong direction. Or perhaps your standard blood tests look perfectly normal, but “everything looks fine” doesn’t explain why you don’t feel like yourself anymore.
My 12-week 1:1 coaching is for women over 40 who want to understand what is actually happening in their body – and make targeted changes based on evidence rather than guesswork.
We’ll look at how you eat, move, sleep and recover, alongside real data from a continuous glucose monitor and body composition scan. Where useful, we’ll also look more closely at your blood markers.
Then we work on what your body actually needs.
12 weeks · €1,950 / 8,300dhs
WHAT THE 12 WEEKS LOOK LIKE
We start with information rather than intervention.
Before our first session, I’ll get a detailed picture of how you currently eat, move, sleep and live. You’ll have a body-composition scan and wear a continuous glucose monitor so we can see what’s happening beyond the bathroom scales.
From there, we work together week by week.
There isn’t a pre-written 12-week protocol that I put every client through because what we focus on – and in what order – depends on what we find.
For one woman, that might mean changing the way she structures her meals so she can comfortably go longer without eating. For another, we may discover that she’s exercising hard but carrying less muscle than she thought. We might need to work on sleep and recovery, change the type or amount of movement she’s doing, look more closely at her blood markers, or address eating patterns that are keeping her stuck.
For most women I work with, losing body fat is part of the goal – and we won’t pretend otherwise. But this isn’t a diet or a 12-week weight-loss challenge. We work on improving the metabolic health that sits underneath body composition – how you eat, your insulin sensitivity, muscle, movement, sleep and recovery – and create the conditions in which losing excess body fat becomes considerably easier.
Over the 12 weeks, the goal is changes you can see and measure: better metabolic markers, improved body composition, more stable energy and appetite, and, for most women, a reduction in excess body fat and waist circumference. Just as importantly, we’re building a way of eating, moving and living that you can actually continue once our time together is over.
WE’RE NOT GOING TO GUESS
Most women who come to me have already tried very hard. Many have worked with a PT, followed a meal plan, counted calories or tried to be more disciplined.
Sometimes it worked for a while, sometimes it didn’t work at all.
Either way, I’m not going to ask you to try harder.
We’ll start by getting a better understanding of where your body is now. You’ll wear a continuous glucose monitor and have a body composition scan so we have real data to work with instead of assumptions based on your weight, appearance or a single fasting glucose result.
Then we put that data into context.
How are you eating? How often are you eating? Are your meals actually keeping you full? How much muscle are you carrying? How are you moving? Sleeping? Recovering? What is happening with stress? What has changed in the last few years?
If we need more information, we can look at your existing blood work or discuss which additional metabolic markers might be useful.
Not everything will need fixing.
The point is to identify what actually deserves our attention – and leave the rest alone.
WHAT YOU GET
7 private 1:1 sessions over 12 weeks
We start with a dedicated kick-off session, followed by coaching sessions approximately every two weeks and a final reassessment at the end of our 12 weeks together.
I book enough time for our sessions to cover what we need to cover properly. I’m not interested in ending a useful conversation because the clock has hit an arbitrary number of minutes.
A comprehensive baseline assessment
Before we begin, you’ll complete my detailed health and lifestyle questionnaire so I can understand where you’re starting from – your eating patterns, movement, sleep, stress, health history, current concerns and goals.
Two weeks with a continuous glucose monitor
Your CGM is included in the programme fee and I’ll order it for you. For two weeks, we’ll use it to see how your glucose responds to your meals, movement, sleep, stress and everyday life.
I’ll review and interpret your data with you throughout the two weeks – you won’t have to make sense of the graphs by yourself.
If I think another period of CGM monitoring would be useful later, I’ll recommend it.
Food diary + personalised nutrition guidance
For the first two weeks, you’ll keep a food diary for me so I can see what you actually eat, when you eat and how your meals are working for you. Combined with your CGM data, this gives us extremely useful information about how your body is responding to what you eat in real life. We can continue this for longer if it’s useful.
I won’t give you a rigid meal plan. Instead, I’ll show you how to build meals that support your metabolic health, satiety and goals – in a way that works with the foods you like and the life you actually live.
Body composition assessment
At the beginning of our work together, you’ll have a professional body composition scan. You book and pay for this locally, and I’ll tell you what type of assessment to look for and help you find an appropriate provider if needed.
These are widely available at gyms and clinics and typically cost around €30 in Finland and 150–250dhs in Dubai.
We’ll go through your results together, looking beyond body weight at things like body fat percentage, muscle mass and visceral fat.
Personalised movement strategy
I’m not going to give you workout videos or prescribe a generic exercise programme.
Instead, we’ll look at how you currently move and whether anything needs to change. Where necessary, I’ll recommend a realistic combination of walking, everyday movement and resistance training that supports your metabolic health and body-composition goals – and that you can actually fit into your life.
Blood markers, where useful
If you have recent blood test results, we can look at relevant metabolic markers together. Where appropriate, I may also suggest additional markers that would be useful to discuss with your doctor or have tested.
This isn’t medical diagnosis or treatment. My role is to help you understand the metabolic picture, identify useful questions and make sure we’re using the information available to us rather than ignoring it.
WhatsApp support throughout the 12 weeks
You’ll have direct access to me between our sessions, so questions don’t need to sit unanswered until our next call. This is also where our CGM and food-diary work happens – we can look at what’s happening in real life, while it’s happening.
Your personal continuation plan
At the end of the 12 weeks, we’ll reassess where you are compared with where you started and decide what deserves your attention going forward.
You’ll also receive a written, personalised handbook bringing together what we’ve learned about your body: the nutrition principles, movement, habits, markers and priorities that matter for you.
The aim is that you don’t finish 12 weeks of coaching wondering, “What do I do now?”
Suomenkielisille asiakkailleni
12 viikon 1:1-valmennuksen jälkeen saat lisäksi 6 kuukauden Step Club -jäsenyyden ilman lisämaksua, jotta tuki, yhteisö ja säännöllinen liike jatkuvat myös valmennuksemme päätyttyä.
A LITTLE ABOUT ME
I came to this work relatively late in life.
Before health coaching, I spent years working in the City of London. I’m analytical by nature – I like data, I ask a lot of questions and I really don’t like accepting “that’s just what happens at your age” as an answer.
But my interest in this is personal too.
I spent years having a difficult relationship with food. I know what it’s like to think about eating far too much, to try to compensate for what you ate yesterday, and to believe that being stricter on Monday was somehow going to solve it.
It was only when I stopped looking at food purely through the lens of calories and weight, and became fascinated by blood sugar, insulin, satiety and metabolic health, that the way I ate – and thought about food – finally changed.
I’m now 48, and I care enormously about what the next few decades look like. Yes, I want to stay lean and strong. I also want good insulin sensitivity, muscle on my body, a healthy brain, plenty of energy and the physical capacity to keep doing whatever I want to do.
That’s the lens I bring to my coaching.
I’m not interested in making your life revolve around health. Mine certainly doesn’t. I like restaurants, travel, good food and living in the real world.
And I’m fairly straight-talking. I’ll tell you what I think matters, what I think is probably noise, and where I think you’re getting in your own way.
If we work together, I’ll be in your corner for the full 12 weeks – part cheerleader, part detective, and a straight-talking but empathetic guide.
I’ll celebrate the wins with you, help you make sense of the frustrating bits, ask questions when something doesn’t add up and tell you when I think you’re focusing on entirely the wrong thing.
There will be plenty of science and data, but there will also be real life. I want you to feel that you can tell me what actually happened – not the polished version you think your health coach wants to hear.
And most likely, we’ll have a lot of fun along the way too.
FROM WOMEN I’VE WORKED WITH
“I’ve spent a lifetime trying to lose weight, but this time with Minna I have not only lost the equivalent of a check-in bag, I have the tools to keep going and have learnt how to change my lifestyle.”
Minna’s support has been essential. She has been there on regular Zooms and WhatsApp messages whenever needed. She’s been able to answer all my questions, however silly, and supported me through some tough times too.
I couldn’t have done it without her, but I know she has given me the tools to continue independently.
“Minna’s coaching style was exactly what I needed.”
She gave me very clear steps on how to make both smaller and bigger changes in my daily life. With Minna’s help I was able to reset my everyday life and shape it into something that worked for me — and I started to see big changes within a few weeks, which was so motivating.
“Minna’s guidance is practical, compassionate and very insightful.”
She understands the challenges of making lasting lifestyle changes while living through some of the undoubtedly busiest years of my life. She provides personalised advice that makes a real difference.
“I started coaching with Minna thinking, ‘I’ve tried everything and probably won’t succeed, but I’ll try this too.”
From the beginning, Minna’s advice was easy to follow and, best of all, worked in real-life situations. It was refreshing not to have to count calories or even think about portion sizes. I learned that I don’t need to keep myself hungry, and that less of the right food can bring much greater satiety.
Who is this for?
It's for you if
- You’re ready to commit and give change the time and attention it needs.
- You want to understand your body better and get a clear picture of your metabolic health.
- You’re willing to look beyond body weight alone and pay attention to the markers that tell us far more about your health.
- You’re ready to take responsibility for the part that’s in your hands. I’ll guide, support and troubleshoot with you, but you’re the one who has to take the action.
- You’re open to making changes based on what we learn along the way.
- You care about how you feel and look now and about protecting your health for the decades ahead.
It's NOT for you if
- You’re committed to calorie counting and don’t want to consider a different approach.
- Being as skinny as possible is the goal, regardless of what that means for your health.
- You want a prescribed meal plan that removes all decision-making from your hands.
- You need a promise that you’ll lose a specific number of kilos in 12 weeks.
- You’re interested in weight loss, but not in your longer-term metabolic health.
- You’re not currently in a position to commit properly to the 12 weeks.
The Investment
The 12-week 1:1 programme is:
€1,950 / 8,300dhs paid in full
or
3 monthly payments of €700 / 3,000dhs
The payment plan is three instalments towards the full 12-week programme, rather than a month-to-month coaching arrangement.
Your two-week continuous glucose monitor is included in the price.
Your body-composition scan is booked and paid for separately. As a guide, these typically cost around €30 in Finland and 150–250dhs in Dubai. I’ll guide you on exactly what to book and where to look for one.
Any blood tests we decide would be useful are also paid for separately.
If this sounds like the right next step for you, tell me a little about yourself through the link below. I’ll read your answers and get back to you within 48 hours of receiving them. If I think I can help, we’ll arrange a call.
The call isn’t a commitment on either side. It’s a chance to talk through where you are, what you want to change and whether working together makes sense.
FREQUENTLY ASKED QUESTIONS
Do I need to live in Dubai?
Not at all. The programme can be done entirely online, and your body composition scan can be done locally wherever you live. I’ll guide you on exactly what to book.
If you’re in Dubai, we can also arrange some of our sessions face to face where practical.
Do I definitely need to get blood tests done?
Not necessarily. This depends very much on your individual situation.
If you have recent blood test results, we can start with those. As our work progresses, I may recommend additional metabolic markers if I think they would give us useful information. We’ll decide that based on what we actually need to know rather than testing for the sake of testing.
Will I lose weight?
If you have excess body fat to lose, fat loss can absolutely be one of the outcomes we work towards. How much – and how quickly – is highly individual and depends on your starting point, metabolic health, body composition and circumstances.
The scales also don’t always tell the whole story. It’s entirely possible to lose centimetres from your waist and change your body composition before seeing a significant change in scale weight, which is one reason we look at more than kilos alone.
I won’t promise you a specific number on the scales in 12 weeks. I will work with you to improve the things that create the conditions for healthy, sustainable fat loss.
Will you give me a meal plan?
No. I’ll give you personalised nutrition guidance and show you how to build meals that support your metabolic health, satiety and goals.
I want you to be able to walk into your own kitchen, a restaurant or a hotel breakfast buffet and know how to make those decisions yourself – without needing a piece of paper telling you what you’re allowed to eat.
What if I’m travelling during the 12 weeks?
Even better. This isn’t a diet that only works when you’re at home and in complete control of your routine.
Travel, restaurants, celebrations and disrupted schedules are part of real life. We’ll use them as an opportunity to work out how your habits can flex without everything going out of the window.
There’s no need to wait for 12 perfectly quiet weeks to start.
Is the initial call free?
Yes. There is no charge for our initial call and it isn’t a commitment to join the programme.
I’ll have read your questionnaire beforehand, and we’ll use the call to talk about what’s going on, what you want to achieve and whether I think I can help.
What happens after the 12 weeks?
We’ll finish with a full reassessment and you’ll receive your personalised written handbook, bringing together what we’ve learned about you and the priorities I recommend you continue with.
If you feel you would benefit from further support, we can talk through the options for continuing to work together.
For my Finnish-speaking clients, your programme also includes six months of Step Club membership after our 12 weeks together.