The S.P.A.R.K Method
Break the Start–Stop Cycle and Build Consistency That Lasts
What would life look like if you stopped hitting reset and finally built consistency that lasts?
SPARK is a 3-month coaching process designed for active women who are tired of the start-stop cycle and ready to build self-trust and follow-through - even when energy and capacity fluctuate.
Let’s get your spark back - not by pushing harder, but by learning how to stay consistent when things don’t go to plan.
The S.P.A.R.K Method guides you through a structured, supported process to:
Break the reset–fail cycle
Move beyond all-or-nothing thinking
Navigate fluctuating energy and capacity
Build self-trust through consistent follow-through
Create a sustainable way of showing up for your wellbeing
You won’t be left to figure this out alone.
With coaching, structure, and compassionate accountability, you’ll learn how to adjust rather than quit, and build consistency that works in real life.
Limited spots available
You're Tired of Starting Again
You know that you're capable of change…
You care about your wellbeing.
You want to be consistent.
You’ve proven you can show up in other areas of your life.
And yet…
Staying consistent with yourself feels harder than it should.
Maybe you start strong then life gets busy or your energy dips, and everything unravels
Maybe you fall into an all-or-nothing pattern - if you can’t do it properly, you don’t do it at all
Maybe you push harder when things slip, only to end up burnt out and back at square one
Maybe you feel frustrated with yourself for not being able to “just stick to it”
Maybe you’ve quietly started doubting whether consistency is even possible for you
If this sounds familiar, you're not failing.
You’re caught in a cycle - and cycles can be broken
Maybe you're wondering if it's even possible for you…
You're In The Right Place
You are capable of more than you think. I'm on a mission to help active women who are capable, driven, and used to pushing through, yet find themselves disengaging when energy, stress, or life fluctuates.
You don’t lack motivation, but are tired of the start–stop pattern.
My work isn’t about building perfect routines. It’s about helping you:
Stay engaged when things don’t go to plan
Adjust instead of reset
Rebuild self-trust through supported follow-through
Create consistency that works in real life, not just ideal weeks
You don't need more discipline.
You need the right structure and support.
And that’s exactly what SPARK provides
I believe everyone has the potential to thrive, you just need the right support.
Imagine What Changes When You Stop Starting Again...
How would it feel to:
Stay consistent, even when life gets busy or your energy drips
Adjust your routines without abandoning them altogether
Trust yourself to follow through, instead of doubting you’ll stick to it
Show up for your wellbeing without pushing yourself into burnout
Break free from the all-or-nothing cycle that keeps pulling you back to square one
Respond to off-days with resilience rather than frustration
Feel steady and self-assured , even when things aren’t perfect
Build momentum through small, repeatable wins
Look back and realise you didn’t need another reset, you just needed a different approach
This isn’t about becoming a different person.
It’s about learning how to stay engaged with yourself when things fluctuate.
And that is absolutely possible for you!
MOST APPROACHES DON'T ADDRESS THE REAL PROBLEM
Too many active women are stuck in the exhausting cycle of resets, rigid plans, and all-or-nothing thinking.
The traditional advice says:
Push harder.
Be more disciplined.
Stick to the plan.
But when energy fluctuates, stress increases, or life gets busy, willpower alone isn’t enough.
So you fall off.
You reset.
And the cycle repeats.
The problem isn’t effort.
It’s that most approaches don’t teach you how to stay consistent when things aren’t ideal..
There Is A Better Way - A Sustainable Way
SPARK is a 3-month, 1:1 coaching process designed to help you break the start–stop cycle and build follow-through that works in real life.
Instead of forcing yourself into another rigid routine, we focus on:
Learning how to adjust instead of quitting
Building self-trust through supported consistency
Working with fluctuating energy and capacity
Moving beyond all-or-nothing patterns
This isn't about intensity, it’s about steadiness.
Inside SPARK, We Build Three Core Foundations.
Self-Trust
So you stop doubting yourself every time things slip.
You’ll learn how to respond to setbacks in a way that strengthens confidence rather than eroding it — building trust through consistent, repeatable follow-through
Sustainable Consistency
Not perfect routines but adaptable structure.
Together, we’ll design simple, realistic actions that fit your real life and evolve with your capacity, so you can stay engaged even on lower-energy weeks.
Resilient Follow-Through
So disrupted weeks don't turn into complete resets.
You’ll develop the ability to adapt, recalibrate, and keep moving — without burning out or abandoning yourself.
When these three elements come together, consistency stops feeling fragile.
It becomes something steadier.
More grounded.
More sustainable.
And that's where real change begins.
Limited spots available
Hi, I'm Frankie!
I’m an accredited Resilience & Wellness Coach (and an active woman who knows what it’s like to keep starting again!)
I created the SPARK Method to help active women break the start–stop cycle, rebuild self-trust, and stay consistent - even when energy and life fluctuate.
I don’t believe most women struggle because they lack motivation.
I believe they’ve never been shown how to stay engaged with themselves when things don’t go to plan.
With a background in resilience coaching and a passion for endurance running, I’ve seen firsthand how performance and wellbeing shift when we stop relying on pressure and start building adaptable consistency instead.
Through 1:1 coaching, talks, and workshops, I support women to:
Move beyond all-or-nothing thinking
Respond differently to off-days
Build steadier follow-through
Create a sustainable way of showing up for their wellbeing
Not through intensity but through structure, support, and self-trust.
You don’t need to become a different woman.
You need a different approach.
And that’s exactly what SPARK is designed to provide.
So, What Is The S.P.A.R.K Method?
The SPARK Method is a structured 3-month coaching process designed to help active women break the start–stop cycle and build sustainable consistency - even when energy, stress, and life fluctuate.
It blends resilience coaching, practical structure, and personalised accountability so you can:
• Stay consistent without relying on willpower
• Adjust instead of abandoning your routines
• Build self-trust through supported follow-through
• Move beyond all-or-nothing thinking
• Create steadier momentum in your wellbeing
This isn’t about becoming more disciplined.
It’s about learning how to stay engaged with yourself when things don’t go to plan.
The S.P.A.R.K Method Outline
1. Self-Trust & Awareness
(Understanding the pattern so you can break it)
Before we change behaviour, we understand what’s been keeping you stuck
We focus on:
• Identifying your start–stop triggers
• Recognising all-or-nothing patterns
• Understanding how fluctuating energy impacts your consistency
• Shifting the way you respond to off-days
• Rebuilding trust through small, repeatable follow-through
This is where self-doubt begins to soften, because you’re no longer fighting yourself.
2. Adaptive Consistency
(Building structure that works in real life)
We focus on:
• Identifying your start–stop triggers
• Recognising all-or-nothing patterns
• Understanding how fluctuating energy impacts your consistency
• Shifting the way you respond to off-days
• Rebuilding trust through small, repeatable follow-through
• Design simple actions that flex with your capacity
• Learn how to continue instead of reset
• Build momentum through consistency, not intensity
• Create structure that supports both high and low-energy weeks
• Replace perfection with steadiness
This is where consistency stops feeling fragile.
3. Supported Follow-Through
(Practising consistency in real time)
Change doesn’t happen in theory — it happens in disrupted weeks.
This is where resilience becomes embodied, not just understood.
When these three elements come together, you don’t just “feel motivated.”
You become someone who knows how to stay consistent, even when life isn’t ideal.
And that changes everything.
Plus, You’ll Feel Fully Supported
STAY CONSISTENT, GUIDED, AND ACCOUNTABLE WITH:
6x Bi-Weekly 1:1 Coaching Sessions
Personalised sessions where we work through your goals, challenges, and progress - giving you clarity, encouragement, and the tools you need to keep moving forward.
Personalised Action Steps
Leave every call with a clear, simple plan designed around your life - no guesswork, no overwhelm, just doable next steps to bring you closer to your goals.
Ongoing WhatsApp Support
Get in-the-moment encouragement, answers, and accountability twice a week between sessions, so you never feel stuck or alone.
With this support, you’ll finally feel in control and confident to create change that lasts, 365 days a year.
The SPARK Method Helps You Build Consistency That Lasts…
…Even If You’ve Struggled To Stay Consistent Before
You’re not alone.
Many active women start strong, then disengage when life gets busy or energy dips, only to reset again later.
SPARK doesn’t rely on motivation.
It gives you structured, supported follow-through so you learn how to adjust instead of quit, and build consistency that holds even when weeks aren’t ideal.
…Even If You’re Not Sure What To Focus On First
When you’ve started over multiple times, it’s hard to know what will actually make a difference.
Together, we’ll identify the patterns keeping you stuck and create a clear, realistic focus for each phase of the process, so you always know what matters most right now.
No rigid plans.
No overwhelm.
Just steady, intentional progress.
…Even If You Feel Stretched For Time
Life is full.
Work, training, relationships, responsibilities - they all compete for your attention.
SPARK is designed to work with your real capacity.
We build adaptable structure, not unrealistic routines, so you can stay engaged without adding more pressure.
…Even If You're Unsure Whether This Will Work For You.
It’s completely normal to question whether this time will be different.
What makes SPARK different is support.
Consistency isn’t built through willpower alone - it’s built through guidance, reflection, recalibration, and accountability in real time.
You won’t just understand the theory of consistency.
You’ll practise it, with support, until it feels natural.
And the skills you build won’t disappear when the programme ends
Frequently Asked Questions
The SPARK Method is a 3 month program, with options to extend if you want ongoing support. We’ll start at a time that suits you. Once you book your consultation and enroll, you’ll receive all the guidance you need to begin immediately.
Not at all! Thrive365 is designed for women at any stage - whether you’ve tried programs before or this is your first time committing to 1:1 support. Everything is tailored to your starting point.
You’ll have a 1 hour bi-weekly session, and then it is up to you how long you spend on your action steps and self-reflection in between. The program is designed to be achievable alongside a busy life - progress is made in manageable steps, not overwhelm.
Yes! Thrive365 Coaching offers flexible payment options to make the program accessible- we can discuss the plan that works best for you during your consultation call.
No hidden costs! Everything you need - coaching, frameworks, templates, and support - is included in your program investment and available for around the same cost of your daily coffee!
No problem! Sessions can be rescheduled if needed with notice. Between sessions, your action plans and support tools keep you progressing without delay.
Stop Starting Over. Start Thriving.
Start building consistency that lasts.
You don't need another reset.
You don't need more disciple.
You need the right support to help you stay consistent when life and energy fluctuate.
Imagine feeling:
Less frustrated when things slip
More confident in your ability to follow through
Steady, even when weeks aren't perfect
Able to adjust instead of quit
That's what sustainable consistency feels like. And it's possible.
If SPARK feels aligned, the next step is a 1:1 discovery call.
We’ll explore:
• What’s keeping you stuck in the cycle
• Whether SPARK is the right fit
• What consistency could look like for you over the next 3 months
No pressure.
Just clarity.
👉 Book your discovery call below.
Limited spots available
