Your Personalised Strength & Nutrition Plan | Soul Sister Health

Personalised for you. Powered by real results.

Your Strength & Nutrition Plan.
Built for You. Ready When You Are.

No generic templates. No one-size-fits-all. Just a plan that is written around your body, your goals, and your life, right now.

Yes, I Want My Plan

Why this works

You are ready to show up. You just need a plan that actually makes sense for your body.

You are doing the work. But without the right structure, it is hard to know if what you are doing is actually moving the needle. That is exactly what your personalised SSH Strength & Nutrition Plan solves.

This is two plans in one: a strength program built around your fitness level, equipment, and schedule, and a personalised nutrition plan built around your goals, your preferences, and the macros your body actually needs. Together, they work as a system. That is the difference between going through the motions and actually getting results.

Everything included

What you get

Strength Program

Delivered fully online

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Personalised 4–6 week program

Built around your current fitness level, available equipment, and goals. Home or gym, no complicated setup.

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3+ sessions per week

Upper body, lower body, and full body sessions with progressions built into every phase.

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Video demos for every exercise

You always know exactly what you are doing and why, no guessing required.

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Personal coaching notes

Written for you, not a generic client, inside every single session.

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Built-in progress tracker

Log your weights, rounds, and effort after every session. Choose 3 or 6 month coaching and you also get continued coaching to ensure adherence to your plan, support and check ins when you need it, and new phases designed from your results included as you progress.

4-Week Nutrition Plan

Delivered fully online

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A personalised 7-day meal plan

Designed around your goals, your preferences, and what actually works for midlife metabolism.

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Recipes included

Practical, delicious, and built for busy women who do not have hours to spend in the kitchen.

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Macros calculated for you

Anna & Em will calculate your protein targets, calorie ranges, and macro splits tailored to your body and your goals, not a generic formula.

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Designed for your body

Nutrition strategies that support fat loss and muscle retention in perimenopause and midlife, not advice written for a 25-year-old.

"Your metabolism is not broken. Your body has simply changed, and your strategy needs to change with it."

Anna & Em, Soul Sister Health

Is this right for me?

This is for you if

You are a woman in your 40s, 50s, or beyond who is active but craving real structure and a plan that makes sense for your body right now
You have tried generic programs and felt like they were designed for someone half your age
You want to build lean muscle, lose stubborn fat, improve your body composition, and actually feel strong
You are done piecing together workouts from Instagram and eating plans that leave you hungry or confused
You want a nutrition approach that is flexible, food-freedom-focused, and built around protein, not restriction
You train from home or the gym and want a program that is effective and gets you real, trackable results
You are ready to stop guessing and start following a plan written specifically for you

The process

How it works

You share your details

We collect your goals, fitness level, equipment, food diary and preferences, schedule, and health history through a comprehensive intake form.

Anna and Em build your plan

We build your personalised online strength program and nutrition plan by hand, based on exactly what you have shared with us. This is not automated. It is written for you.

Your plan is delivered and you get started

You will have online access to your plan portal. Track your sessions, note how you feel, and build momentum and consistency from day one.

Ongoing coaching option: your plan grows with you

Choose a 3 or 6 month coaching package and get continued coaching to ensure adherence to your plan, support and check ins when you need it, and any plan updates included as you progress.

The SSH difference

This is not a cookie-cutter plan.

Every plan is written by Anna and Em based on where you are at, your goals, your equipment, and your starting point. Your nutrition is calculated for your macros, not pulled from a template. This is your plan, built once and built properly. And if you choose an ongoing coaching option (3 or 6 months), each new phase is designed from your actual results when you are ready to level up.

As you get stronger and leaner, your plan gets smarter. That is the difference between going through the motions and actually getting results.

Your body has not given up on you. It just needs the right plan.

Got questions?

Everything you need to know

This is for busy, motivated women aged 40 and beyond who are navigating midlife and want a real plan, not another generic program. Whether you are dealing with weight that won't budge, low energy, hormone changes, or just finally ready to build strength the right way, this is built for you. It is for women who are done with extremes and ready for something that actually works with their body, not against it.

No gym required. Your program is built around the equipment you actually have, whether that is a set of dumbbells at home, resistance bands, or a fully equipped gym. When you complete your intake form, you tell us what you are working with and your program is designed around that from the start.

Absolutely. Your program is written specifically for where you are right now, whether that is complete beginner or somewhere in the middle. Anna and Em factor in your current fitness level, training history, and confidence with movement when designing your sessions. You will never be thrown in the deep end.

Progressive overload is the core principle behind real strength results. It simply means your body is consistently challenged in the right direction, week by week. Anna and Em build this into your program through a combination of methods, adding reps, increasing sets, progressing weight, adjusting tempo, reducing rest, or advancing the movement pattern itself. You are never just repeating the same thing and hoping for a different result.

Your intake questionnaire includes a thorough section on injuries and anything that affects how you move. Anna and Em will factor this in when designing your sessions. Please include as much detail as possible so your program can be built around your body as it is right now, not a version of it that doesn't account for what you are dealing with. If you are unsure whether this is right for you, we recommend checking in with your GP or treating practitioner first.

While your strength program and nutrition plan focus on real, whole, anti-inflammatory foods and evidence-based training principles, we do not recommend starting without first consulting your regular doctor if you have an existing health condition. We strongly encourage you to speak with your medical provider before making any changes to your nutrition or training, particularly if you have diabetes, an autoimmune condition, thyroid disease, or anything similar. If you need anything from us before getting started, just reach out at hello@soulsisterhealth.com.au.

Yes, and this is one of the most important reasons to prioritise strength training in midlife. Hormonal changes during perimenopause affect muscle mass, metabolism, fat distribution, and energy in ways that mean your old approach simply will not cut it anymore. Both your strength program and nutrition plan are built with your goals in mind. If fat loss is one of them, Anna and Em will design your training and calculate your nutrition to actively support that, alongside building lean muscle, improving your body composition, and working with your hormones rather than against them. This is not generic advice written for a 25-year-old. It is built for where you are right now.

Your nutrition plan includes a 7-day meal plan with breakfast, lunch, dinner, and snack options, including training day meal options to fuel and support your sessions. It also comes with additional carefully crafted and interchangeable recipes to suit flexibility and personal preferences, plus pantry and fridge staple shopping lists. Anna and Em will calculate your macros and calorie requirements based on your personal circumstances, your goals, your body, and your activity level, so nothing is pulled from a generic formula. Some meals will also offer alternatives for gluten or dairy intolerance.

Yes. The recipes are designed around everyday ingredients you can find at a standard Australian supermarket. Nothing obscure, nothing that requires a specialty health food store. Practical, accessible, and built for real life.

Most meals are simple, familiar, and easy to adapt for the whole family. Anna and Em both run busy households and understand that you are not cooking a separate meal every night. Many of the recipes work well at the table for everyone, with minor adjustments for portions or sides.

Most of the recipes are versatile and the protein source can be swapped depending on your preference. While we do include some vegetarian and plant-based meals, a majority of meals contain meat or fish, so this plan is not suitable for vegans and options for full vegetarians are limited. Most recipes can also be adjusted to accommodate gluten or dairy intolerance, and the notes section within each recipe will offer guidance on this.

That is entirely up to you. You can continue with a new phase built directly from your logged results, either as a standalone purchase or as part of a 3 or 6 month coaching package. If you choose ongoing coaching, Anna and Em will design each new phase based on how your body has responded, what you have logged, and what your next level looks like. Your program keeps evolving with you.

Because your program and nutrition plan are built by hand specifically for you, we are unable to offer refunds once your plan has been delivered. If you have any questions before purchasing, please reach out to us at hello@soulsisterhealth.com.au and we will be happy to help you decide if this is the right fit.

Let's do this, beauty.
Your plan awaits.

Your personalised Strength & Nutrition Plan is waiting. Let's build something that actually works for your body, right now.