...when it comes to managing ADHD symptoms and leveraging the unique strengths your nervous system can offer, we don't just focus on one dimension of our lives (which is lucky as many of us don't want to anyway!)
As someone who is a qualified PT with a Health Science degree and is on their own ADHD journey - I put this infographic together to illustrate how I see the big picture here and how these different aspects of who we are and what we do interconnect.
Essentially, I propose that we need to consider at least these 5 things:
+ Insight: Learn what your genes reveal about your brain chemistry & how they influence your focus, mood & energy levels with an ADHD-relevant genetic screening test (no needles!)
+ Structure: Create a supportive framework that provides guidance and accountability, keeping you on track with clear steps and routines.
+ Movement: Engage in physical activity to regulate dopamine & other neurotransmitters that play a role in attention & impulse control. This will also help to keep your body energised, boosting both your mental and physical wellbeing.
+ Nutrition: Fuel your brain and body with the macronutrients & micronutrients your specific brain chemistry requires to optimise your energy, attention, and mood.
+ Routine: Establish daily rhythms that will help you unlock your unique strengths by helping you feel grounded, productive & motivated.
To understand more about how I work, what type of genetic testing we can explore together and more, click on the button below to book in a free coaching chat with me :)
Ps. As someone who experienced years of anxiety around chatting over the phone with a stranger (and felt ashamed to admit it), I've also included a Live chat option (via TikTok) for us to get to know one another if that's a better fit for you.
Pps. If you'd prefer to shoot me an email first, simply email me at: lauren@refuelyourfire.com
The Self-Mastery Spectrum
ADHDers often experience a wide range of feelings and challenges that can shift throughout their lives.
This spectrum serves as a mirror to help identify and locate yourself along this continuum.
Recognising these shifts is great way to understand where you're at and where you'd like to be in this spectrum of experiences.
A MESSAGE FOR SOMEONE FEELING STUCK, SPIRALLING OR STRUGGLING WITH ADHD SYMPTOMS:
If you're here, you might be feeling overwhelmed, frustrated, or simply exhausted.
Maybe you’ve been formally diagnosed with ADHD, or perhaps you’ve started to recognise the patterns and struggles that point to it.
Either way, what you're experiencing is real, and it’s valid.
Whether you're taking medication or trying to manage without it, you are not alone in this journey.
You might find yourself constantly battling to stay focused, organised, or calm—wondering why things that seem easy for others feel like an uphill climb for you. It can feel like no matter how hard you try, you’re stuck in a cycle of chaos, and some days, it feels impossible to break free.
Among the personal impacts of ADHD are:
- A constant sense of overwhelm or racing thoughts
- Difficulty completing tasks or maintaining focus
- Emotional ups and downs that feel out of control
- Trouble with organisation or keeping routines
- Feeling like you’re always "behind" despite your best efforts
- Frustration from not meeting your own or others' expectations
- Exhaustion from trying to manage everything at once
It’s okay to feel frustrated, tired, and unsure.
Whether you've already tried different strategies or you're still searching for answers, know that you're not failing—your brain just works differently, and there are ways to harness that unique wiring.
Together, we can take the steps to understand what’s happening beneath the surface—your strengths, challenges, and everything in between.
Whether it’s alongside medication, exploring alternative approaches, or personalised strategies that fit your lifestyle, the path forward exists, and you have the power to walk it.
This isn’t about fixing or controlling yourself; it’s about understanding yourself, working with your natural tendencies, and building a life that truly supports you.
Take the first step today
If any of this resonates with you, I invite you to join me for a free coaching call or live chat.
We can talk through your experiences, your goals, and how my DIG DEEP program can work for you (keep scrolling for more info on what my program involves and how much it costs).
Whether it’s through a live call or a back-and-forth chat on TikTok, I’m here to help.
Let’s work together to create the structure and support you need.
The DIG DEEP Process
DIG DEEP is the 7-step, science-led process I designed to help adults with ADHD symptoms gain greater insight into themselves and their brain chemistry in order to develop their own toolbox for:
- Improved focus & organisation
- Greater emotional stability
- Increased productivity
- Powerful decision-making practices
- Greater self-confidence
- Establishing balance
There are 2 parts to this process:
Part 1: Understanding You (DIG)
In this initial phase, clients embark on a journey of self-discovery, gathering insights through genetic testing and personal assessments to understand their unique challenges and goals.
Part 2: Empowering You (DEEP)
Building on the insights gained, this phase focuses on developing personalised nutrition, fitness, and career strategies that empowers you to create sustainable change so you can redefine your potential.
G'DAY 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 an ADHD coach the things I'm most interested in at the moment are:
- The genetic and biological underpinnings of ADHD
- The relationship between neurotransmitters, exercise and nutrition and it's role in ADHD symptoms
- More ways to make my fitness programs delightfully ADHD-friendly for my clients
It would be great to get to learn more about you and see if my coaching style is a good fit for where you're at and what you're wanting to achieve.
Simply click the button below and make a time that suits you :)
Ps. As someone who experienced years of anxiety around chatting over the phone with a stranger (and felt ashamed to admit it), I've also included a Live chat option (via TikTok) for us to get to know one another if that's a better fit for you.
Pps. If you'd prefer to shoot me an email first, simply email me at: lauren@refuelyourfire.com
Qualifications & Experience:
- Bachelor of Science (with Honours)
- Major: Physiology
- Minor: Psychology
- Honours Research: Clinical Neuroscience
- Graduate Certificate in Career Development
- Certificate IV in Fitness
- Certificate IV in Nutrition (completion 2025)
I am currently also employed at a University to coach students (mostly ADHD & neurodivergent students) who are in need of additional support to successfully complete their studies.