How coaching works

Everything you need to know to decide if this is right for you

A nutritionist in your pocket

Most nutrition help is transactional. You book a consult, get a plan, and you're on your own until the next appointment.


Coaching here works the opposite way. I'm in your corner the whole way through, not just when there's a session booked.


You check in weekly with your progress, how you're feeling, and anything you're stuck on, and I come back with feedback, ideas tried and tested with hundreds of other people, and clear next steps for you.


Between check-ins, you can reach me with day-to-day things that pop up in real life — the restaurant menu, the bad week, the question that can't wait for the next check-in.


We also talk live: a proper onboarding call to start, calls through your first few weeks, and whenever something genuinely needs a conversation.


You get ongoing accountability during and between check-ins, instead of being handed a plan and left to it. That's what actually changes habits, and it's what fits a full life: support that meets you where you are through the week, not one hour you have to carve out and then go it alone.

What you get

Every plan is built around three things that don't change:


Always individualised.

Your plan is tailored to your lifestyle, training, local food environment and goals — not a template. Macro- and micronutrient targets plus the lifestyle habits that actually move the needle: sleep, steps, stress.


Step-by-step guidance.

Practical strategies to make the changes easier (grocery, meal and recipe ideas) so hitting your targets is realistic, not a fight, and the habits last a lifetime.


Ongoing accountability.

Regular check-ins and progress tracked each week, with small achievable goals stacked over time — so results hold long after coaching ends.


What this does for you:

- Optimises your diet for your goals while keeping a healthy relationship with food

- Saves you the stress, time and effort of figuring nutrition out alone

- Improves macro *and* micronutrient intake for performance and overall health

- For athletes: make weight for competition safely, with strength and performance preserved

How we begin

1. Onboarding call — a deep dive into your diet, training, lifestyle and goals. We set your first steps together.

2. Your first two check-ins are calls — so we find our rhythm and I learn how to support you best.

3. Then we settle into your format — check-ins at your pace, calls whenever you need one. Some people thrive doing it all in writing; others keep a standing call. We figure out what works for you.

Athlete Coaching Packages

Athlete Essentials – $180/month

For lifters who want structure without weekly guidance

  • Fortnightly check ins to review progress, keep you accountable, refine our plan

  • Lighter messaging support between check-ins

  • Ad-hoc 1-1 consult calls (45 min) when needed

  • 3 live check-in calls to get you started

  • Custom periodised nutrition program tailored to training and recovery: Goals for both nutrition (macro- and micronutrients) and lifestyle habits (sleep, steps, stress)

  • Practical guidance for implementation: Grocery, meal plan, and recipe ideas so you can stick to targets with ease

  • Competition prep + acute weight loss protocols

Athlete Complete – $250/month

For lifters who want accountability and performance edge

  • Weekly check ins to review progress, keep you accountable, refine our plan

  • Priority messaging accountability and support with 48h response time

  • Monthly 1-1 consult calls (45 min)

  • 3 live check-in calls to get you started

  • Custom periodised nutrition program tailored to training and recovery: Goals for both nutrition (macro- and micronutrients) and lifestyle habits (sleep, steps, stress)

  • Practical guidance for implementation: Grocery, meal plan, and recipe ideas so you can stick to targets with ease

  • Competition prep + acute weight loss protocols

Lifestyle Coaching Packages

Lifestyle Essentials – $200/month

For busy schedules, structure without weekly guidance

  • Fortnightly check ins to keep you accountable, address road blocks and refine the plan

  • Lighter messaging support between check-ins

  • Ad-hoc 1-1 consult calls (45 min) when needed

  • Initial comprehensive dietary assessment

  • 3 live check-in calls to get you started

  • Custom nutrition program tailored to your lifestyle (hawker, travel, social life): Goals for both nutrition (macro- and micronutrients) and lifestyle habits (sleep, steps, stress, etc)

  • Practical guidance for implementation: Grocery, meal plan, and recipe ideas so you can stick to targets with ease

Lifestyle Complete – $350/month

For those who want accountability and consistent results

  • Weekly check ins to keep you accountable, address road blocks and refine the plan

  • Priority messaging accountability and support with 48h response time

  • Monthly 1-1 consult calls (45min)

  • Initial comprehensive diet assessment

  • 3 live check-in calls to get you started

  • Custom nutrition program tailored to your lifestyle (hawker, travel, social life): Goals for both nutrition (macro- and micronutrients) and lifestyle habits (sleep, steps, stress, etc)

  • Practical guidance for implementation: Grocery, meal plan, and recipe ideas so you can stick to targets with ease

Prefer something lighter?

Nutrition Deep Dive – $155 (50 min)

For those who want a comprehensive, one-time strategy

  • Diet assessment and personalised recommendations*

  • Acute weight loss strategy for competition (if required)

  • Ask me anything: food swaps, meal timing, weight-cut strategies

  • Clear next steps you can apply immediately: Weight loss/gain targets, grocery and recipe ideas, habits to build, sample meal plans, etc.

* Recommendations vary and can include macronutrients, food types and portions, eating behaviours and more

Monthly Consult Subscription – $125 (50 min)

A monthly reset for support without full coaching

  • Diet assessment and personalised recommendations* OR Acute weight loss strategy for competition

  • 50-minute consult each month

  • Custom nutrition program tailored to training and recovery: Goals for both nutrition (macro- and micronutrients) and lifestyle habits (sleep, steps, stress, etc)

  • Ask me anything: food swaps, meal timing, weight-cut strategies

  • Clear next steps you can apply immediately: Weight loss/gain targets, grocery and recipe ideas, habits to build, sample meal plans, etc.

* Recommendations vary and can include macronutrients, food types and portions, eating behaviours and more

Nutrition Q&A Chat – $65 (30 min)

For quick answers and practical guidance

  • 30-minute call to review your diet or solve a specific challenge

  • Ask me anything: food swaps, meal timing, weight-cut strategies

  • Clear next steps you can apply immediately: Weight loss/gain targets, grocery and recipe ideas, habits to build, sample meal plans, etc.

What others are saying

Still not sure what to expect?

14-day money back guarantee

I know coaching is a big commitment and time investment. It's important to me that you get the best experience and results possible. So if you're unhappy with the service for whatever reason, let me know and you'll get a full refund within 14 days of your onboarding call — no questions asked. 

Frequently Asked Questions

Have another question? Reach out to me at hello@catalystnutrition.co or @sophigoh on Instagram.

What's included in nutrition coaching?

Your personal nutrition program consists of both nutrient targets and lifestyle/behaviour-based strategies introduced gradually each week.


Nutrient targets are varied over time as your body, requirements and goals change. If you're training towards a specific athletic goal, nutrient targets will be periodised in accordance with the demands of your training program.


You will be guided on how to achieve your nutrient targets and rather than just being assigned targets to hit without support.


Examples of behaviour-based strategies include incorporating certain food groups, managing portion sizes, eating mindfully, scheduling time for your nutrition, changing your food environment, etc. 

Do I have to get on calls every week?

No, and that's the point. After your onboarding calls, coaching runs through check-ins you send when it suits you, with thorough feedback back. Clients on 'complete' plans also have a standing monthly call to use whenever they like.

When do I hear back from you?

I work through check-ins in a focused block over the weekend. Get yours to me by Friday and you'll have feedback over the weekend — so you head into your week with a clear plan.

Are meal plans included?

No, they're an optional add-on at $200 per plan. Coaching teaches you to choose meals independently, which serves you far better long-term.

Do I need to track macros?

Only if we mutually agree it helps. It's one method among many, not a requirement.

Is there a minimum commitment?

Three months is recommended for the best results, but plans can change at any time.