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Performance & Wellness by design

with Dr. Fiona Hargraves - Behavioural, Exercise & Nutrition Scientist

** Due to academic and industry commitments, I only do a limited amount of consulting by referral or application.** (Apply here.)  

From Surviving to Thriving

 

I help equestrians — and other athletes, professionals, and driven individuals — perform and feel their best through a 360° approach across four interconnected pillars: 

  • Exercise

  • Nutrition

  • Mindset

  • Sleep

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​​​​​Unlike quick-fix plans or one-dimensional programs, I apply behavioural science and habit-change strategies to your real life. Together, we identify what will move the needle most for you, create simple but powerful shifts, resulting in habits that build a lifestyle delivering results that last.

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Why Work With Me?

  • Clarity: identify what’s holding you back, what you really want and where to start.

  • Structure: create the roadmap so your effort actually pays off.

  • Accountability: Support and feedback built in, so you don’t spin your wheels.

  • One-Stop Expertise: With a PhD in behavioural psychology plus exercise and nutrition science, I connect the dots so you don’t waste time chasing the next fad or plan.

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 my Differentiator

  1. The 360° Framework: all four pillars connected, not just one area = energy, focus, and confidence in and out of the saddle.

  2. The Needle-Mover Principle: we identify the pillar that will move the needle most for you, then build momentum so improvements flow into the others.

  3. Beyond Plans: plans alone fail, they are only the very first step — I apply science to your life so it sticks.​

•The results you want, without the guesswork. Most riders (and professionals in general) know what to do — ride more, get fitter, eat better. The missing link is knowing how to make it work in daily life.

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•Accountability built in. Success doesn’t come from willpower. It comes from support, structure, and knowing someone’s got your back — guiding you through every stage.

 

•One-stop expertise. With a PhD in behavioural psychology and credentials across exercise and nutrition science, I bring all the pieces together — so you don’t waste time chasing the next fad or plan.

·       Not just another plan. You can download workouts or diets anywhere. The difference is knowing which changes matter for you and how to make them stick.

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•You do the work — I provide the structure. Coaching isn’t about me doing the work for you. It’s about making sure the work you’re already putting in actually translates into progress.

•Many riders are already busy — trying programs, exercises, diets, or strategies — but they don’t see lasting results. That’s because not all effort is equal.

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options

1

Performance & Wellness Coaching

12 weeks — weekly for the first 4 weeks, then fortnightly sessions for 8 weeks.

For those who want ongoing accountability and expert guidance to create lasting change.

·       Start with a deep-dive strategy session

·       Weekly sessions for the first month, then fortnightly

·       Personalised lifestyle, fitness, and nutrition strategies

·       Ongoing accountability and support

  • No judgement, using evidence-based strategies to move forward and builg intrinsic motivation that lasts beyond coaching.

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👉 Best for: those wanting structure, consistency, and sustained progress.

AU$2,400

Online sessions.

2

Clarity & Strategy Consult

A one-time diagnostic session designed for those who:

  • Lifestyle audit -  clarity around what you'r working towards and how to achieve your desired outcomes. 

  • May already have some skills, momentum for creating the desired outcomes/changes or structure in place (e.g. a trainer, physio, or fitness program) but need expert input to fine-tune and overcome roadblocks and identify opportunities.

  • Value autonomy and personalised strategies for next steps - a tailored action plan they can implement on their own.

 

👉 You’ll leave with clear next steps — but the execution is in your hands. Outcomes aren't achieved in one session. Come back for another consult anytime you need a reset. If you later choose coaching, you’ll come in with a head start.

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75 minutes — AU$450

(follow-up one off 60 minute sessions to check-in / tweak strategies AU$300)

Online session.

3

bespoke services

  • Consulting for teams / programs

  • Train your trainers / staff

  • Workshops, seminars for athletes, coaches

  • Keynote sessions

  • Club, event, conference presentations

  • Content, course design & production​​

  • More intensive coaching

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👉 All tailored to needs (I can help you clarify what will be valuable in your case.)

Contact me for a quote. 

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Scope of practice

Please note: I do not provide medical treatment or clinical rehabilitation. If you require physiotherapy, mental health treatment, specialist medical support, or prescriptive exercise physiology for diagnosed or undiagnosed medical conditions, illnesses or injuries, please consult these specialist clinical providers first.

I can, however, help you implement recommendations from you primary health care provider. My role is to help you apply and sustain the lifestyle and performance strategies that will make their recommendations work in your real life.

Get a Quote

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