Empowering Busy Brains

ADHD & Neurodivergent-friendly fitness, health & wellbeing coaching

Email: lauren@refuelyourfire.com

Why has nothing worked?!

When it comes to your health and fitness, you're closing in on expert level.

Because let's be honest, you know WHAT you need to do.

You know WHY it's important (that's why you've tried so many times!)

And even though you've used your hyperfocus capabilities to go down a rabbit hole more than once on the HOW-TO... nothing is quite sticking.

Whether you're a weapon at project managing your life, completely burntout or up to your ears in chaos (or all of the above!), I get you, I've been there, you don't need to justify or explain (but I'm here if you want to talk it out friend!)

Us ADHDers and Neurodivergent folks, we need to do things a bit differently.

Unfortunately, when it comes to health, a lot of the fitness and nutrition advice out there is built for people with a different brain and nervous system to us.

It's like we've been trying to download all these PC programs onto a Mac. There is nothing wrong with a Mac (or the PC software for that matter), they're just not compatible.

But what about if no-one is making the Mac software??! No wonder so many of us get frustrated and fed-up!

My coaching program is like the Mac software you never had, except it's for your brain, and I'm not making software... but, you get it ;)

You don’t have to do this alone.

We build the system, based on feedback from your actual life - your energy, your cycle, your job, your schedule, your brain.

ADHD coaching isn’t about telling you what to do - it’s about helping you create a way of doing things that finally makes sense for you.

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So how does this Mac Software, I mean Coaching Program, work exactly?

Step 1. Initial Consultation

The initial consultation runs for 60 minutes and costs $90AUD. During the session we will talk about:

The Now:

1) Your current situation

2) What brought you to the session

The Past:

3) Your general health & wellbeing history

4) Family history & genetic testing options

The Future:

5) What you'd like to see for future self

6) What will get in the way of you achieving this

We'll spend the time gathering all the information we need so we can move onto step 2: The Experiment.

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Step 2. The Experiment

This is where we stop guessing and start testing.

Based on everything we talked about in your initial session, you'll receive your personalised ADHD-friendly game plan, designed for your brain, your body, and your goals.

This includes:

1) � A nutrition plan that supports your energy, focus, mood, and nervous system. No cookie-cutter meal plans here this is tailored this to your lifestyle, likes, tastes, nutritional needs, and genes (if you decide to test them!).

2) 🏋️‍♀️ A fitness program that actually feels doable - whether you’re in a rut, riding the motivation rollercoaster, or trying to reconnect with movement after burning out.

3) 🗺️ An action plan that ties it all together: what to focus on first, how to stack your habits without overwhelming yourself, and how to set things up so you actually stick with it (even on the chaotic days).

This isn’t about being “perfect.” It’s about running a real-life experiment, seeing what works, and adjusting along the way.

Once we have our flexible blueprint, it's time to move onto Step 3: Coaching & Accountability

Step 3. Coaching & Accountability

Now that we’ve built your flexible blueprint, it’s time to start testing, tweaking, and adapting - and that’s where coaching and accountability becomes key.

This isn’t about forcing yourself to be consistent or following a rigid system that falls apart the minute things get chaotic (because let’s be real, it will).

This is about learning what works for you - in real-time, with support.

Coaching gives you a space to:

1) 💬 Talk through what’s working (and what’s not)

2) 🔎 Spot the patterns that trip you up-without judgment

3) 🧰 Add tools to your ADHD toolkit - ones that actually fit your brain

4) � Set goals in a way that’s flexible, supportive, and not overwhelming

5) 🪄 Get ongoing accountability - so you don’t drift off or give up when life gets loud

This option is available to all clients who complete the first 2 steps of the program :)

+ Insight: Take a deep dive into your strengths and weaknesses (we can even explore genetic testing!) so we can create a personalised skill development and wellbeing action plan that's based on what you're wanting for yourself moving forward.

+ Structure: Co-create a supportive framework and develop organisation and time management skills that's tailored to your personal and professional life.

+ Movement: Energise your body and mind with the physical movement that suits your DNA & works around your daily schedule & commitments

+ Nutrition: Fuel yourself with the macronutrients & micronutrients you need to achieve your mental & physical health goals

+ Accountability: Gain support in following through on your action plan in order to build habits & rhythms that help you to feel more grounded, alert, productive & motivated

What is a holistic approach exactly?

A holistic approach simply means looking at the whole person - not just one set of symptoms.

Because ADHD isn’t just a productivity issue. It’s not just about motivation, focus, or energy. It’s also about how we process the world, how our nervous system reacts to stress, how our bodies respond to food, movement, and rest.

A holistic approach means asking:

– What’s going on with your nervous system?
– How’s your sleep, your gut, your hormones?
– What kind of movement lights you up instead of burns you out?
– What kind of structure actually supports your brain instead of suffocating it?
– What helps you feel regulated, connected, and safe in your own skin?

It’s not about discipline or willpower. It’s about building systems that work for your brain and body.

It’s psychology, neuroscience, nutrition, and movement working together, not fighting against each other.

And most importantly, it’s about self-understanding.
So you can stop blaming yourself and start creating a life that actually fits you.

To understand more about how I work, what type of genetic testing we can explore and more, send me a DM TikTok. Or you can request an initial appointment by sending an email to lauren@refuelyourfire.com

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Hi! I'm Lauren Kress

Or you can call me Loz (they/them) :)

I'm a Health & Nutrition Scientist, Personal Trainer & Career Coach.

Oh, and I'm on my own ADHD journey too!

As a busy brains coach the things I'm most interested in at the moment are:

The latest research on genetic and biological underpinnings of neurodivergent nervous systems & comorbid conditions
The relationship between neurotransmitters, exercise and nutrition and it's role in supporting a busy brain
More ways to connect with the ND community and make my coaching more accessible and delightful

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My Qualifications

Bachelor of Science (with Honours)
- Major: Physiology
- Minor: Psychology
- Honours Research: Neuroscience
Graduate Certificate in Career Development
Certificate IV in Fitness
Certificate IV in Nutrition (due to complete in mid-2025)

Alongside my own coaching practice, I work full-time as a Student Coach at a University.

Here I coach a number of students with Executive Dysfunction seeking additional support to successfully complete their studies.

This is where I also facilitate regular weekly Neurodivergent Community Sessions and proactively promote greater recognition and understanding of Neurodivergent student needs to academic and non-academic staff to encourage Universal Learning Design.

It would be great to learn more about you and see if we're a good fit for where you're at and what you're wanting to achieve.

Simply send me an email to setup an initial appointment :)

You can also chat with me on TikTok if you prefer :)

Email: lauren@refuelyourfire.com

The ADHD Self-Discovery Journey

If you're wondering "could this be ADHD?" you're not alone. Below is an overview of what this self-discovery process can feel like from inside as you begin to navigate this question.

Putting the pieces together to understand yourself in this new light can feel like trying to complete a 1000-piece puzzle without the picture on the box and half the pieces missing (!)

As someone who recently sought out a formal diagnosis (and received a provisional diagnosis of three conditions that impact executive function including ADHD) I understand how challenging this process can be, especially with comorbidities.

Seeking a formal assessment and diagnosis can be an important and truly affirmative step in this process. In fact, it can be the difference between identifying an appropriate treatment plan or continuing down a path that's no longer serving you.

Alongside this process, ADHD coaching has been shown to be a useful ADHD management strategy for many. Having said this, a formal diagnosis, ADHD or otherwise is not a "requirement" for us to work together.

For more videos, check out my Youtube & TikTok Channels:

Social Media Links

In the spirit of reconciliation I would like to acknowledge the Gadigal People of the Eora Nation where I live, work and play. I pay my respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples living and working on the land today - the land that always was and always will be, Aboriginal land.

I can't wait to speak with you!

Reach out to me on LinkedIn or send an email to lauren.kress@thechangemakers.org.au if you'd like to connect with me prior to booking in an introductory call.

Otherwise pick a time for a 30-minute introductory call so I can learn more about you and we can discuss collaboration opportunities!

Also...Let's connect on social!