Mon Richards

  • Combined Shape
THE BALANCE CODE™

Health & Performance Coaching

You’re ambitious. Capable. Always showing up for others.
But your own well-being keeps getting pushed down the list.

You’ve tried tracking, fasting, supplements, workouts. Sometimes they help. But nothing sticks. The exhaustion creeps back in, and willpower alone isn’t enough.

You’re not broken — you’re burned out. Burned out from a world that rewards constant doing while asking women to carry the heaviest load.

Deep down, you know it’s time to change.
You want your energy back. Your clarity. Your strength.
You’re ready to feel grounded, confident, and calm in your own skin.

That’s where The Balance Code™ comes in.
A 90-day signature program shaped by everything I’ve learned as a professional ballet dancer, advertising executive, Pilates instructor, and certified health coach.

It’s designed to help you manage stress, boost performance, and build habits that last — so you can show up with more energy, focus, and balance in work, life, and health.

The Balance Code™ is designed for ambitious women who want to feel strong, focused, and in control of their health—without the overwhelm.

We combine simple, science-backed tools with powerful mindset work to get to the root of what’s been holding you back.

Using a holistic approach that blends personalised nutrition, Pilates-based movement, and stress-regulation techniques, we’ll:

✔ Reclaim 3-5 hours per week
✔ Reduce the feeling of stress by 50%
✔ Double your energy in the first 28 days
✔Improve your mood, happiness and emotional regulation
✔ Build a fit, strong healthy body in less than one and a half hours a week

This is about real change, not rigid plans or perfection.
We focus on progress you can feel—more energy, better sleep, calmer moods, and the clarity to show up fully in your life and work.

How It Works

Step 1: Recalibrate (Days 1-7) — Clear the mental clutter and reclaim your time

My time & Energy audit helps identify where your time and energy are being drained, so you can make space for your health without adding more to your plate.

  • Free up 3-5 hours each week
  • Reeduce overwhelm
  • Gain mental clarity
  • Reclaim control over your time, energy and life again
  • Optimise your schedule so it works for you, not against

Step 2: Reset (Days 8 – 28) — Double your energy and calm your nervous system

My proven 21 day system is all about feeling better, fast — using proven simple science based lifestyle interventions that fit seamlessly into your schedule

  • Eat in a way that fuels energy and balances hormones (no rigid diets)
  • Improve sleep so you actually wake up rested
  • Move your body in under 90 minutes a week
  • Calm your stress response in real time
  • Start feeling lighter, calmer, more grounded
  • Regulate your nervous system so you can stop surviving and start thriving


Step 3: Rebuild (Days 29-90) — Turn the progress into a lifestyle

Personalise performance coaching to consolidate habits, build momentum and lay the foundation for life-long transformation 

  • Keep your energy high without burning out
  • Strengthen your mindset, mood and motivation
  • Build sustainable routines that flex with your life
  • Feel fitter, stronger and more confident in your body
  • Stay consistent — even when life gets full

Together we’ll identify the character traits that will have you showing up each day fully engaged,  performing at your best, and importantly — enjoying the process.

“Signing up to work with Monique has been one of the greatest things I have done for myself in my adult years.” — Josie

Why Work With Me

My health and performance coaching blends structure, movement expertise, and holistic strategies tailored to each client’s needs.

Professional ballet taught me the value of discipline, resilience, and deep physical awareness. Later, as a Producer, Head of Production and Operations for global agencies delivering campaigns for brands like Apple, Nike, and Adidas, I mastered the art of building systems that drive clarity, efficiency, and results.

But more importantly, as a busy mum running a successful business (and someone who’s experienced burnout) I understand just how hard it can be to prioritise your health when everything else feels urgent.

I bring science-backed tools to my coaching and draw on my Pilates training (Fully Certified Pilates Instructor, Alan Herdman, London) to help clients reclaim time, regulate their nervous systems, nourish their bodies, and prioritise well-being without the overwhelm.

My philosophy: Lasting transformation isn’t about doing more, it’s about focusing on what truly matters and taking small, intentional steps that create meaningful, lasting change.

“Working with Monique has been a positively life-changing experience. It was great to work as a team to set goals, and having such great support along the way made those goals achievable.” — Sarah

How It Works

1:1 Coaching

The Balance Code™ is a transformational 90-day 1:1 reset.

The Balance Code™
What You’ll Get 

1 – Your custom Time & Energy Audit session (60 minutes)
2 – Weekly 1:1 online coaching sessions
3 – Personalised nutrition, movement & mindset plans
4 – Access to my Balance Code™ client app – Habit tracking, messaging, food journal, tasks, exercise programs, on demand resources, all accessible in one simple place
5 – Personalised support between calls via app or messaging
6 – Full access to guided meditations, visualisations & whole food recipe guides, nutrition guide
7 – A step-by-step high-performance roadmap designed just for you, your goals, and your starting point 

The Balance Code™
Why This Works

…And Why You Can Trust It.

This isn’t a generic group program that drops content into your inbox and expects you to figure it out while juggling a thousand other things. This is personalised 1:1 coaching, tailored to your unique lifestyle, goals, and real-life demands.

As a busy mum of two running a successful business, I get it — you don’t need more information. You need systems that actually work for your life, clarity on where to focus, and someone in your corner to guide and support you through the chaos.

The Balance Code™
This Is For You If

1 -You’re not quite yourself lately — but deep down, you know you’re still there.

2-You’re overwhelmed by information and advice, but unsure where to start or what actually works.

3-You’re done dabbling and ready to take action.

4-You’re ready to take up space and finally put yourself back on your own priority list.

5-You want accountability, structure, and proven strategies that will help you perform at your best — in all areas of your life.

FAQ's

Frequently Asked

What type of clients do you usually work with?

I work with ambitious individuals who feel like they’re doing everything for everyone — but their own wellbeing is constantly falling to the bottom of the list. If you're feeling exhausted, overwhelmed, and disconnected from your strongest, calmest self, this is for you. You don’t need to be “at rock bottom” to benefit — this is about getting ahead of burnout, rebuilding your energy, and finding a sustainable rhythm that supports both your health and your goals.

How long until I will see results?

You will start to feel results quickly - in most cases almost immediately. I work with clients on a 90-day programme as we need this time together to be able to make long-term, sustainable change, and to get your functioning at your very best.

What reasons would I consider working with you?

There are many reasons why working together could be the right step for you. Here are just a few things I can help with:

- You feel low in energy and motivation and want to rediscover your vitality.
- You struggle to sustain healthy eating for more than a few days or weeks.
- Fitness and prioritising your health feel overwhelming or confusing.
- You're ready for a breakthrough and want guidance to make it happen.
- You’ve gained weight and can’t seem to lose it, no matter what you try.
- You’re postpartum and want to feel more like yourself again.
- You feel constantly fatigued, wake up exhausted, or just can't shake that run-down feeling.
- Sticking to a fitness or exercise routine for more than a few weeks feels impossible.
- You want to reconnect with the most authentic version of yourself.
- You have a turbulent relationship with food, struggle with cravings, or feel out of control with emotional eating.
- You feel like you’re doing all the “right” things for your health but still don’t feel good.
- You’re ready to grow your business or make positive life changes but lack the energy, health, or motivation to get there.
- You’ve realised that the way things are now just isn’t working for you.
- You know you need support — if you could do it alone, you would have by now.
- Your doctor has advised you to work with a Health Coach.
- You’re excited to embrace the next phase of your life but need a strong foundation of good health to make it happen.

What if I don’t trust myself to stick with it?

That’s one of the most common things I hear — and it’s often why this work matters so much. This isn’t about willpower or being perfect. It’s about understanding your patterns, shifting your mindset, and having the right support systems in place so you don’t have to rely on motivation alone. We build habits together that feel good, not forced—and that’s what makes them sustainable.

Do I need a gym membership to join?

Nope, no gym membership needed. We work to create a movement and exercise program that works for you.

Why is visualisation so important?

Visualisation is a powerful mental tool that has been widely adopted by professional athletes, from Olympians to elite sports teams, to enhance their performance. By mentally rehearsing movements, strategies, or goals, athletes can create the neural patterns needed for success, even before stepping onto the field. Research supports the effectiveness of visualisation, showing that it activates the same regions of the brain as physical practice, helping to strengthen muscle memory, boost confidence, and reduce anxiety. We incorporate visualisation techniques into your program to help bring your goals into sharper focus.

Do I really need support? Shouldn’t I be able to figure this out on my own?

You’re incredibly capable — but that doesn’t mean you have to do everything alone. Coaching gives you structure, reflection, and accountability that accelerates change. It’s not about needing help—it’s about allowing support so you can move forward faster, with less guesswork and more ease.

What is the difference between a Health Coach and a Registered Dietician?

Generally speaking, Registered Dieticians (RD) are highly trained and work in conventional medical settings, such as hospitals and public health centres. Because they are dealing with serious health conditions like diabetes, cancer and cardiovascular problems, they are overseen by a governing body and need to adhere to a certain set of guidelines. This approach ensures a certain level of care, but doesn't take into account the non-dietary aspects of life that can facilitate or prevent healing. RD’s focus is usually on disease management and recovery, rather than achieving a higher level of health and wellness, and thriving in life.

What's the difference between a Personal Trainer and a Health Coach?

Generally speaking, personal trainers focus on exercise to help a client feel better, fitter or lose weight. Health Coaching is a more holistic approach focusing on nutrition, energy levels, movement and exercise, mindfulness, motivation and stress management.

What's the difference between a Life Coach and Health Coach?

Generally speaking, life coaches focus on life goals and motivation where as Health Coaches focus on all areas of health to get clients functioning at their very best - nutrition, movement and exercise, mindfulness, motivation, energy levels and stress management.

What makes your approach different?

What sets my coaching approach apart is its focus on simplicity, sustainability, and holistic transformation. I blend mindset work with practical tools, guiding you to small, intentional actions that create meaningful change over time. My approach isn’t about overwhelming you with rigid plans or quick fixes — it’s about meeting you where you are and empowering you to reconnect with your inner strength. Together, we work from the inside out, aligning mental, emotional, and physical well-being to create a life you thrive in, not just survive. Every step is tailored, realistic, and grounded in empathy, so you feel supported and capable throughout the journey.

I'm interested, but not sure if this is 100% right for me

I'm happy to jump on a call with you to find out a bit more about your current situation and answer any questions you might have. Just click on the button below to set up a free initial consultation.

I'm interested, how do we get in touch?

Simply click the button below to set up an application call. I'm looking forward to meeting you and understanding your goals.

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