Fasting & Mindset Coaching · Montréal + Online
Intermittent fasting and mindset coaching for women over 40 who are done with all-or-nothing cycles — built around your real life, your real schedule, and the 4 p.m. moment where it usually falls apart.
Free · 20 minutes · no obligation, and no pitch
Start here
Meet your coach
Health and fitness have been a huge part of my life for more than 20 years, first personally and later professionally through personal training, group fitness, health coaching and leadership.
Over the years, I've noticed the same pattern again and again. The people who struggled weren't lazy, unmotivated or lacking willpower. They were smart, capable people trying to follow a plan that didn't fit real life.
Real life includes busy schedules, stressful weeks, poor sleep, holidays, celebrations and setbacks. When a plan only works under perfect conditions, it's probably not the right plan.
That curiosity led me to study more than just nutrition and exercise. I wanted to better understand why we do what we do, why lasting change can be so difficult, and how habits are really built. That's what led me to become a Functional Nutrition Health Coach and to study CBT, REBT and Goal Success Coaching.
Today, fasting is one of the tools I use, but it's never the goal. My goal is to help you build healthy habits that fit your life, so you can feel healthier, more confident and in control for the long term.
Lasting change isn't just about knowing what to eat.
It's about understanding your habits, your mindset and the beliefs that influence your choices. That's why my coaching combines several evidence-based approaches.
My approach
Fasting is just one piece of the puzzle. Lasting change comes from building habits that fit your life, understanding what gets in your way, and learning how to keep going even when life isn't perfect.
Fasting can be a great tool, but it isn't always where we start. First, we look at what's happening now, what's getting in your way and what needs your attention most.
We start with the full picture. Your goals, nutrition, sleep, stress, activity, habits and what's tripped you up before.
Maybe fasting makes sense right away. Maybe sleep, nutrition or stress needs our attention first. We start where you are, not where you think you should be.
Then we decide what makes sense for you. Fasting, nutrition, movement, stress management or some combination of them.
No perfect-week plan. We want something that can survive meetings, travel, late nights, dinners out and the rest of your actual life.
Knowing what to do is rarely the whole problem.
We'll look at the thoughts, beliefs, triggers and routines behind your choices. When you know what tends to knock you off track, you can stop relying on willpower and start responding differently.
You will get off track. The goal isn't a perfect streak. It's becoming more resilient and getting better at coming back.
No guilt. No deciding you've ruined everything. No punishing yourself to make up for it. Learn from it, make your next healthy choice and keep going. The comeback is part of the process.
Reviews
Hear from people I’ve coached, trained and supported.
Real Google reviews from people I’ve worked with. Click any review to see the original.
Nicki has been guiding me through my fasting journey since Feb 2024 and I’ve had amazing results. I love her common sense approach and that she really tailors her communication with me to suit my individual needs. Nicki’s practical tools and her amazing depth of knowledge on the subject of health and fitness have been integral to my success. I feel like my commitment to this lifestyle has been bolstered by Nicki’s mindfulness and behavioral modification tools. Thank you Nicki, I am a new person.
Working with Nicki has been transformational. She helped me build healthier habits and identify patterns that might cause me to fall back into old habits. Nicki also helped me to see how important my healthy habits are during stressful times in my life.
Nicki was my coach for about 3 months and I absolutely loved our time working together. She was super professional & always planning out personalised sessions in advance to get the best out of me. She helped me establish consistent habits and stay accountable throughout my fitness journey. Her coaching is a perfect mix of encouragement and motivation, always tailored to what I needed. I felt supported every step of the way. I can’t recommend her enough to anyone serious about improving their health.
Nicki has a way of bringing out the best in you. Her group coaching sessions helped me feel more confident and in tune with myself. She knows how to push you in a way that feels supportive, not overwhelming. She’s real, down-to-earth, and genuinely cares about your growth. If you’re looking for a coach who helps you tap into your potential, Nicki’s the one.
I adore Nicki. We worked together during a very intense time in my life work wise. I found her approach to be really comprehensive in that she builds goals, approaches, and programs that are actually realistic to achieve. She’s also nonjudgmental, which is really important in a coach, and quite simply a freaking cool human being to interact with.
Nicki’s influence as a coach has kept me consistent with my training, even during a busy travel schedule. Her encouragement inspired me to build better habits and stay committed. Nicki’s approach is supportive, motivating, and has helped me to feel stronger. Highly recommended!!!
Nicki took the time to gain an understanding of my exercise and eating habits, as well as my goals. She put together an outstanding series of full body workouts that not only challenged me, but allowed me to feel accomplished after each session. She encouraged me when I struggled and cheered me on when I completed those workouts. That was nearly three years ago. I think of her often and still do the workouts she provided on a regular basis.…
Read the rest on Google →
Nicole is an exceptional health coach with extensive knowledge and experience in both nutrition and training. Even after just a few sessions, her personalized approach aligned perfectly with my goals, delivering impressive results.
Nicki has a gift for making you comfortable and confident. I had a personal training session with Nicki and loved it! It was so much fun, challenging, and especially super informative. She’s awesome, and I really appreciated learning proper breathing techniques. Thanks for the great session!
I wanted to improve my strength and mobility, and that is when I had the chance to meet Nicki. Thanks to her expertise and her ability to pinpoint exactly which aspects of my fitness needed work, she guided me effectively and kept me motivated. Her encouraging approach let me make real progress. I warmly recommend her to anyone looking to train with a competent and experienced coach.
Here is an example of a professional who is both skilled and generous in sharing what she knows. Her deep understanding of the human body comes through in her attentive approach. She takes the time to break down each movement so you perform the exercise as well as you can — in the action, in the breathing and in the rest between. I recommend her!
Work with me
Choose the level of support that feels right for where you are now. And if you're not sure, that's okay. We can talk it through on your 20-minute call and figure out what makes the most sense for you.
Start here
One focused session for women who want clarity, a personalized plan and the confidence to put it into practice on their own.
One payment · 75 minutes
The core programme
Eight weeks to understand what's getting in your way, build healthier habits and put them into practice in real life.
or 2 payments of $525 · $125 a session
For lasting change
For women who want ongoing support as they build healthier habits, navigate real life and create lasting change.
or 6 monthly payments of $525
Prices in Canadian dollars unless you switch to USD. Payment plans available on both programmes at no extra cost. Coaching is educational and supportive — it is not medical advice and does not replace care from your physician or a registered dietitian.
Other ways to work together
One-to-one strength and movement coaching in Montréal.
Personalized training focused on strength, mobility and moving well.
Practical wellness sessions for the workplace.
Interactive sessions on healthy habits, nutrition, mindset, movement and stress management.
Health, habits and lasting change, in conversation and in writing.
Talks, workshops and articles on fasting, health, mindset, behaviour change and building habits that last.
As heard on
Two full conversations, playable right here. Press play and you'll know in thirty seconds whether we'd get along.
We talk less about perfection and more about the real-life process of showing up, coming back, and becoming who you want to be.
Nicki Thompson
Free guide
Fourteen days, one small shift a day. No calorie counting, no food rules, nothing to buy — just what to actually do at the moment a craving lands. It works on its own, whether or not we ever speak.
One email to deliver it. No spam, unsubscribe in a click.
Questions
For many women, yes. The approach just needs to fit your body, your lifestyle and factors like hormones, sleep, stress and exercise. That's exactly what we'll work through together.
Just remember, this is coaching, not medical care. If you're pregnant or breastfeeding, have a history of disordered eating, diabetes or another medical condition, please speak with your healthcare provider first. If appropriate, I'm happy to work alongside them.
No. A plan that bans your favourite foods usually has an expiry date.
The goal isn't to avoid the foods you love. It's about developing a healthier relationship with food and building habits that fit your life, so you can enjoy them without feeling like you're constantly starting over.
That's a common thing I hear.
Usually, the problem isn't fasting itself. It's what happens when life gets stressful, routines change, or old habits take over.
Anyone can stick to a plan while life is going well. The real skill is knowing how to get back on track quickly instead of thinking, "I've blown it, I'll start again on Monday." Or worse, "I've blown it so what's the point of continuing?"
And sometimes fasting isn't the place to start. Sometimes the first step is improving sleep, managing stress, regulating your nervous system, or simply building a few healthy habits first.
That's one of the first things we'll figure out together. Whether fasting is the right tool for you right now, or whether another approach would serve you better.
It depends on the person.
Many people notice changes in their appetite, energy or confidence first. Physical changes, including changes in weight and body composition, can follow, but how quickly that happens depends on your starting point, your activity level and how consistently you're able to follow the plan we determine together.
The deeper changes, like feeling more in control around food and developing habits that last, take longer. There's no quick fix. The goal is to create changes you can actually sustain.
Twenty minutes. You tell me about your goals, what you've already tried, and where you're feeling stuck. I'll tell you honestly whether I think I can help. No pitch. And if I don't think I'm the right coach for you, I'll point you in the right direction.
Replies usually come from Nicki herself, same day · EN / FR
