Beyond The Body

Reset to Rise

Reclaim your energy, your body, and your sense of self — without burnout or restriction.

Beyond the Body is a nervous-system-led approach to nutrition, strength, and women’s health - designed to help you feel regulated, strong, and deeply connected to your body again.

This is not about doing more.
It’s about doing what actually works for your biology.

YOU DON’T NEED MORE MOTIVATION

You Need a Foundation

-> You’re not lazy.
-> You’re not broken.
And you don’t need another plan to “try harder.”

Many women come to this work feeling exhausted, inflamed, disconnected, and confused about why their body no longer responds the way it used to.

You might be:

Eating “well” but constantly tired
Training consistently but seeing little change
Stuck in cycles of restriction and over-control
Carrying stress that never truly switches off
Feeling like you’ve lost trust in your body

This isn’t a willpower issue.
It’s a regulation issue.

And it’s incredibly common in women who have spent years pushing, performing, and putting themselves last.

THE BEYOND THE BODY PHILOSOPHY

At Beyond the Body, we don’t chase outcomes by overriding the body.

We work with it.

That means:

Regulating the nervous system before forcing change
Nourishing the body instead of restricting it
Strength training for longevity, not punishment
Supporting blood sugar, gut health, and key nutrients
Teaching women how to listen to their body — not fear it

When the body feels safe, it responds.

Energy returns.

Weight settles.
Confidence grows.

Not because you tried harder -

but because you finally stopped fighting yourself.

RESET TO RISE

Reset to Rise is the core programme at Beyond the Body.

It’s a 12-week, education-led pathway designed to help women:

Repair their relationship with food
Restore energy and metabolic health
Build strength and physical confidence
Regulate stress and nervous system overload
Create habits that actually last

This isn’t a quick fix.

It’s a reset at the foundation level - so you can rise into a life that feels aligned, sustainable, and fully yours.

Two ways to work together:

Reset to Rise – Nutrition
Reset to Rise – Complete (Nutrition + Strength Training)

Throughout the 12 weeks, you’ll move through structured modules that focus on the WHY, not just the HOW.

This programme doesn’t simply tell you what to do - it teaches you how your body works, so you leave feeling confident, informed, and equipped to keep going long after the programme ends.

Start Your Reset

WHY YOU’RE IN SAFE HANDS

I’m Renee — a nutritionist, personal trainer, and wellbeing coach with over 13 years of experience working closely with women.

But more importantly, I’ve spent years listening.

Listening to women who:

Did everything “right” but still felt unwell
Lost trust in their bodies
Were burnt out from trying to keep up
Felt disconnected from themselves

Through this work, one thing became clear:

Health is not just about food and movement.
It’s about safety, identity, and self-trust.

Beyond the Body exists to help women rebuild those foundations — so health becomes something you live from, not something you chase.

Katrina

“For the first time in years, I don’t feel like I’m fighting my body.
I have more energy, my mind feels calmer, and I finally trust myself around food.
This wasn’t about being told what to do — it was about learning how my body actually works.
That has changed everything.”

Amy

“Reset to Rise gave me knowledge I should have learned years ago.
I stopped relying on plans and rules and started making decisions that actually felt right for my body.
I feel confident, strong, and capable — not just now, but for the long term.”

Hannah

“I came into this programme exhausted and disconnected from myself.
I’m leaving feeling grounded, energised, and clear.
This work went far deeper than food or training — it helped me reconnect with who I am.”

WHO THIS IS FOR

(AND WHO IT’S NOT)

Beyond the Body is for women who are ready to:

✔️Step out of diet culture

✔️Build strength without punishment

✔️Learn how their body actually works

✔️Create structure without obsession

✔️Take responsibility without self-criticism

This is not for:

❌Quick fixes

❌Extreme approaches

❌Outsourcing your power

❌Being “fixed” by someone else

This is a partnership — grounded in education, respect, and long-term change.

You don’t need another reset. You need a return to yourself.

Explore Reset to Rise and take the next step toward feeling strong, regulated, and fully alive in your body again.

Start Your Reset & Rise

You don’t owe anyone a smaller version of yourself.

Not in your body.
Not in your food.
Not in how you move, rest, dress, speak, or live.

When you stop living for other people’s expectations,
your nervous system softens.

Your energy comes back.

Your body starts to trust you again.

This is what it looks like to come home to yourself.
And it changes everything.

One day I just woke up and literally said to myself f**k it , I’m doing everything on my own terms. I don’t need validation from anyone but myself. Once I fully let go , everything fell into place because I let go of my grip, my grip to perfection, my grip to needing to be a certain person , my grip to my body, when you release your tight hands that are actually holding you back, you’ll notice a shift that changes everything and starting living for YOURSELF again.

#beyondthebody #womenshealth #womenswellness #healthylifestyle #nutritionist

I don’t teach women how to “push harder.”
I teach them how to listen, regulate, and work with their bodies.

Most of the women I speak to aren’t unmotivated.
They’re burnt out, inflamed, overthinking food, have no idea what to do and disconnected from their biology.

This is the work I do — in talks, education sessions, workshops, and conversations:

• Nervous-system-led health
• Cycle awareness and how to work with your hormonal changes
• Food as nourishment, not a scoreboard
• Strength without burnout and how building muscle is your biggest longevity hack
• Building Sustainable energy that actually lasts

It’s not that you need another plan follow or fad to chase.
You need understanding, safety, and a body that feels supported again.

This is a very important message I get across to members of your team , so they feel more empowered at work or in life , learning tools that will give them the confidence and ability to do so much more than they ever imagined!

2025 I spoke for the West Coast Rangers Football female teams, Fulton Hogan, My Food Bag and @northernclubnz to name a few .

I’d be honoured to speak for your team too.

BOOKINGS ARE NOW OPEN FOR 2026.

To get in touch please DM me or WhatsApp me so we can chat ! (My info is in bio)

If you’re here to learn, reconnect, and build health from the inside out — you’re in the right place !

#newzealand #nzkeynotespeaker #healthandwellnessnz #beyondthebody #womenswellness

This is exactly how I want my conscious nutritionist era to feel in 2026 🌿

Good food. Real ingredients. A little indulgent. Still nourishing. Still kind to the earth.

These nachos were made while camping, but honestly—they’re a staple you can make any night of the week when you want something comforting without ditching protein, fibre, or gut health.

Ingredients (serves 3-4)
500 g grass-fed organic beef mince
1 can organic black beans, drained and rinsed
1 capsicum, finely diced
1 packet organic taco seasoning
Extra-virgin olive oil
Corn chips from Proper Crisps (just corn + salt)
Edam cheese, grated (NZ dairy = elite)

👩🏼‍🍳Method
Heat olive oil in a pan and brown the beef mince gently.
Add capsicum and cook until softened.
Stir through taco seasoning and black beans, adding a splash of water if needed.
Simmer until rich and fragrant.
Layer corn chips, top with mince mixture, sprinkle with cheese.
Let the cheese melt (pan lid on, BBQ closed, or quick grill if at home).
Top with fresh cucumber diced & a little dollop of hummus

Why it’s good :
Protein-dense from grass-fed beef
High fibre from black beans
Simple, whole ingredients
Local + ethical choices → supporting better farming and sustainability
Balanced, not restrictive → food that fits real life (and holidays)

Nachos don’t stop being nourishing just because you’re on holiday.

They stop being nourishing when we forget that food is meant to be enjoyed.

This is conscious nutrition to me…

Eat well. Choose better. Love food. Respect the earth. Stay balanced.

Based on recipe serving 3 people approx :
Calories: 450–500 kcal
Protein: 30–35 g
Carbohydrates: 35–40 g
Fats: 22–26 g
Fibre: 8–10 g

A much needed get away in nature has been the best medicine, camping in all seasons , delicious wholesome food, my family , nature , and a good book or 2 has been everything my my mind and body has needed to move through this week - nature is the best medicine for humans 🙏🏾✨ 🍃 we need it more than we realise - to restore, to recharge , to reignite creative fire and just to appreciate the small things that make like so beautiful, I hope everyone is enjoying their summer ☀️⛺️🍃#kiwisummer #healthylifestyle

TRIGGER WARNING ⚠️ PREGNANCY LOSS 💔

This Christmas I was planning on announcing my pregnancy for our third baby , I was 12 weeks and unfortunately just reaching the 12 week mark we lost the baby. It’s hard to come to terms with spending almost 3 months thinking your life is about to change and get even more exciting and then within moments it can all completely be ripped out right from underneath you. I feel heart broken ending 2025 but I also feel so grateful for the beautiful family I do have and the love of the people the surround me , just having messages of love really have helped me move through the last few days. It’s been a lot , but I know whatever is on the other side of this is all apart of my journey 💙 sending love to all of the families this Christmas grieving a loss , you are so seen and so loved xxxx

Christmas 2025 🎄❤️ forever in my heart this Christmas was so beautifully relaxed, starting with excited kids, family for breakfast and spending the day watching the men build the kids a playground and relax , the Christmas my soul very much needed 🌹✨

Health goals for 2026 that aren’t working out and eating healthy ⬇️

If you want a clearer, calmer mind for 2026 -
it doesn’t start with a resolution.

It starts with space.

Decluttering your environment.
Taking pressure off your time.
Getting support instead of doing everything yourself.
Letting go of forcing outcomes and trusting the process.

Real change doesn’t come from big promises.
It comes from small, realistic actions you can actually sustain.

The journey is the goal.
And clarity is built quietly, one choice at a time.

When I started implementing these principles everything changed , I suddenly had more time to do the things that lit me up , I had less stress and money worries , I had bought back so much time I didn’t realise I could have. When you have more time , and a grounded nervous system you have time and space and most importantly capacity to workout, cook nutritious meals, spend time with your family and do the things you initially thought you couldn’t but make you the happiest 💙 this is what it means to have a healthy lifestyle 🙏🏾✨

#newyearsresolutions #2026 #2026goals #healthylifestyle #nutritionist us

As 2025 comes to a close, I’ve been reflecting - not on what I need to fix… but on what actually worked.

This year showed me, again and again, how tired women are of being at war with their bodies.

Tired of:
• eating “well” without understanding why
• training harder but feeling more depleted
• ignoring their cycle and wondering why energy, motivation, or progress feels inconsistent

And also - how powerful it is when women stop forcing and start listening. When this happens we show up for ourselves 10 fold.

Beyond the Body has never been about control or perfection.
It’s about nourishment, strength, resilience, and learning to work with your biology instead of against it.

As I head into 2026, things feel clearer.
More intentional.
More grounded.

Less urgency.
More trust.

If you’re feeling the same - stay close.
The next chapter is about depth, not pressure 🤍

I remember the phase where food felt like something I had to manage.

Plan perfectly.
Earn.
Make up for.
Get “right.”

Every choice felt like it meant something about me — my discipline, my worth, my health.

But the body doesn’t live in labels like clean or cheat.

It doesn’t keep a scoreboard.

It just responds to how consistently it’s nourished and how safe it feels.

The shift came when food stopped being a test and started becoming care again.

Meals became grounding instead of stressful.

Health became something I could sustain, not control.

Your body isn’t grading you.

It’s asking to be nourished — gently, consistently, and without shame.

#nutrition #womenshealth #beyondthebody #womenswellness #healthylifestyle

This pavlova has never failed me 🤍
And as a nutritionist, I love reminding people that homemade dessert is something to be enjoyed — not feared.

There is something so special about making food from scratch, especially at Christmas.
Real ingredients. Time. Tradition. Joy.

Fail-free pavlova (how I make it):

Ingredients

6 egg whites (pasteurised, free-range)

Pinch of salt

1.5 cups of caster sugar

2 teaspoons of cornflour

1 teaspoon white vinegar

To serve

300ml full-fat cream (whisked so it’s thick)

Mixed berries (strawberries, blueberries, raspberries, blackberries what ever you desire)

Method
• Heat oven to 180°C (not fan bake)
• Line a tray and mark a 16cm circle
• Place egg whites into a clean bowl
• Add salt and beat until stiff peaks form
• Slowly add sugar, beating until thick and glossy
• Gently whisk in cornflour and vinegar
• Spoon onto tray and shape softly (don’t flatten)
• Bake at 180°C for 5 minutes, then reduce to 130°C for 1 hour
• Never open the oven while cooking
• Turn oven off and leave pavlova inside to cool for 2–3 hours

I always use pasteurised free-range eggs — they fluff up beautifully — and full-fat cream on top because flavour and satisfaction matter.

Finished with plenty of berries for that fibre + freshness 🍓

And just a gentle reminder — dessert is best on your system after a nourishing meal.
Protein first, then pavlova. That’s how our bodies handle it best.

So over the holidays…
Enjoy the dessert.
Enjoy the moment.
No guilt. Just joy. 🇳🇿✨

#christmas #nutritionist #healthylifestyle #womenswellness #womenshealth

Everyone’s talking about #creatine here’s everything you need to know about why it’s so important to add to your supplement schedule and your health routine ✌🏾✨ (I tired to keep this video below 1 minute but for those who know me know I find that really hard , I just need more time to get my point across)

Creatine recommendation: @lakoanutrition ✨

#longevity #womenshealth #nutritionist #beyondthebody

I spent a long time believing my body needed fixing.
That if I just tried harder, restricted more, pushed through — it would finally cooperate.
What I’ve learned is this:
my body was never the problem.
It was tired. It was protecting me.
So I stopped trying to shrink it.
And started rebuilding it — with food, rest, strength, patience.
Everything changed from there.

7 things I do for my health that don’t include deadlifts or protein 👇🏽

Health isn’t just built in the gym or on your plate.
It’s built in how much capacity you create in your life.

• I shop local to save time and energy
• I support small businesses and know people by name
• I keep my movement close to home
• I automate decisions (supplements, systems, routines)
• I limit choice to reduce mental load
• I plan simple, nourishing family dinners
• I declutter weekly to keep my space — and mind — clear

These aren’t habits for aesthetics.
They’re habits for consistency, nervous system regulation, and long-term health.
High-vibe health starts with simplifying your life.
These 7 habits have changed my life giving me more capacity for other things ✌🏾💙 what’s one you could try ?

Feeling so rich because life is filled with incredible moments and so much happiness when you choose its path - I feel blessed and so grateful to wake up everyday knowing that this is the life I have created for myself- this year after moving on from owning PWR FIT, I told myself I would take it slow towards the end of the year and not push myself into the next business or venture until 2026. I’m so glad I have done this because it’s allowed me so much space to appreciate even more everything I’m so blessed to have surrounding me ✨💙 I guess I’m just expressing my gratitude for every little moment i had this weekend it’s been so fulfilling - and a deep reminder of how we get to choose how we show up each day and how we want to feel about ourselves and our life ✌🏾#gratitude

A gentle pause. A big vision.
Stepping back from social media has given me space to recalibrate, dream bigger, and create what’s coming in 2026 💙
Sometimes alignment doesn’t come from doing more — it comes from zooming right out. ✨

Wholesome moments like these ✨
Good friends , salty air, fresh snapper and a sunset walk… sometimes the best nervous system regulation isn’t a protocol - it’s being in nature with people who make you feel loved and safe ☀️💙

We talk a lot about protein… but do you know what most women are actually under-eating?

Fibre.

According to nutrition research (including a 2022 review in Nutrients via PubMed), low fibre intake is linked to blood sugar instability, cravings, sluggish digestion, higher inflammation, and even hormonal imbalances.

And yet… most of us aren’t even coming close to the recommended 25–30g per day.

If you want better energy, balanced hormones, easier weight management, and a happier gut → fibre is your girl.

Here’s how to start incorporating up to 30 plant points a week:
✔ mix your veggies (aim for 3 colours/day)
✔ add beans/lentils 2–3x/week
✔ choose wholegrains when you can
✔ add nuts, seeds, berries daily
✔ rotate your plant foods instead of eating the same thing every day
✔️ add fermented foods to 2-3 of your meals every day

Your gut thrives on diversity — not perfection.

Ref: PubMed ID 35744836 (Dietary Fibre & Metabolic Health Review)

Comment “GUT” and I’ll send you my free gut health guide ✌🏾☀️

Foods that help your body clear microplastics:

• Soluble fibre (oats, chia, flax, psyllium)
• Insoluble fibre (vegetables, wholegrains, skins, seeds)
• Pectin-rich foods (apples, citrus)
• Cruciferous veg (broccoli, cabbage, kale)
• Sea vegetables (chlorella, spirulina — shown to bind toxins)
• Antioxidant-rich foods (berries, cacao, green tea)
• Healthy fats (avocado, olive oil) for lymphatic support

Why fibre matters:
Fibre binds to toxins + plastic particles in the gut
→ reduces absorption
→ supports healthy bowel movements
→ lowers inflammation
→ strengthens the gut wall
→ protects your hormones

Your gut is your detox engine:
If you’re constipated, bloated, or inflamed…
your body can’t filter these exposures effectively.

Small swaps that protect your hormones:
• Glass over plastic
• Stainless steel over plastic
• Natural fibres over polyester
• Filtered water (tap water is one of the highest in microplastics)
• Fresh wholefoods over packaged food
• Limit receipts (especially when damp)
• Air out your home daily

You can’t avoid microplastics entirely…
but you can stop your body from filling up with them.
Small daily choices = massive long-term impact. 🙌🏾

You might be thinking why am I even mentioning plastics , well because , it’s highly inflammatory and causes inflammation in the body which can contribute to health issues especially hormonal ones ! (PCOS, endo, fertility, irregular menstrual cycles, fatigue , thyroid and even low libido)

This is not me being a modern hippie either it’s genuine science !!

These are the things that keep me grounded, energised and sane — no matter how full life gets:

Protein at every meal
Stable energy = fewer cravings and way more enjoyment at events.

Morning sunshine + a walk
Even 10 minutes. Nervous system regulation, circadian rhythm, mood — sorted.

Hydration before caffeine
I love coffee, but water always comes first.

Strength training 2–4x weekly
My anchor. My reset. The thing that supports everything else.

Slow mornings during my bleed
I don’t push through. I support my body instead.

Boundaries with my calendar
If it’s not a “yes,” it’s a no.
Space is essential this month especially.

Wholefoods 80% of the day
Because feeling good matters more than grazing all day and wondering why I’m tired.

Save this as your gentle reminder that December doesn’t have to derail you — you can enjoy the season and feel good in your body. 🙏🏾

Women are not small men — but that doesn’t mean we need to train less.
It means we need to train with awareness.

Your menstrual cycle doesn’t require you to stop lifting weights or switch to yoga for half the month…

but it does require you to understand your energy, listen to your biofeedback, and stop pushing against your biology.

Strength training in every phase is one of the most powerful things you can do for your hormones, metabolism, longevity and mental health — and adjusting your effort (not your exercises) is how you stay consistent for life.

Your body isn’t working against you.
It’s communicating with you.
Listen, adapt, and keep lifting.
You’re stronger than you think.

Comment CYCLE if you want my phase-by-phase guide.

#beyondthebody #hormonehealth #nutrition #womenshealth #womenswellness

December is supposed to feel light, summery and fun…

But for so many women it becomes the month they’re running on stress, snacks, and sheer willpower.

Here’s the truth:
You don’t need more motivation - you need to stop doing the things that drain your energy in the first place.

These are the 4 Energy Killers most women don’t even realise are sabotaging them in December.

Strong leg days start before your first squat. 💪🏽

Before you load up your session, take 5–6 minutes to stabilise, mobilise, and activate the muscles you actually want to recruit.
Today’s activation series:
🍑Clamshells – wake up the outer glutes + improve hip stability
🍑Side-lying leg lifts – switch on glute med for better knee tracking
🍑Single-leg glute bridges (5–6 sec holds) – activate glutes, core + pelvic floor, so you’re stable under load

Most people skip their warm-up and then wonder why they can’t “feel” their glutes or why their knees cave or back takes over.

Activation work primes your nervous system, improves muscle recruitment, and helps you lift with better form and more power.

This is how you actually get more out of your leg day. 💪🏽

Prescribed reps:
• Clamshells – 12–15 each side
• Side-lying leg lifts – 12–15 each side
• Single-leg glute bridges – 8–10 each side, holding at the top for 5–6 seconds

Slow, intentional, and controlled.
Your body will reward you for not skipping this part.

Save this for your next leg day 💛#legday

So proud of my beautiful dancer this weekend for the most epic performances (3 shows in total) ! It fills me with so much joy watching you do the thing you love on that stage - it also makes me feel on edge and anxious when I’m watching from the audience, but you had everything on lock!! So so proud ❤️ here’s to the arts (my other love when I’m not doing the whole food and fitness thing) 🎭 #performingarts #dance #dancemom

Part of being a nutritionist and being obsessed with good food is having deep gratitude and appreciation for where it comes from. 👌🏾
It makes me so proud when I can grow my own food. 🙏🏾
It’s so easy to start small if you’ve never grown vegetables before — a little herb pot on your windowsill, a couple of lettuce seedlings, a single tomato plant… it all counts.
And the beautiful thing?
The more connected you become to the source of your food, the more naturally you start nourishing your body with intention.
This is the heart of health and wellbeing for me - slowing down, grounding yourself, honouring the seasons, and remembering that food is more than numbers… it’s life, energy and vitality.

When women strength train consistently:

✔ They build lean muscle → faster metabolic rate
✔ Their blood sugar becomes more stable → fewer cravings + better energy
✔ Their nervous system feels safer → calmer luteal phase
✔ Their hormones become supported → more balanced cycles

We don’t train less in certain phases - we train with our biology.

Strength always stays. Intensity adjusts based on how your body feels.

Strong body. Regulated cycle. Clearer mind.

This is what consistency creates. 👌🏾

We talk so much about nutrition and training… but your nervous system is the foundation everything else rests on.
If you’re constantly wired, rushing, overstimulated or depleted, your body will always struggle to feel safe enough to build muscle, burn fat, balance hormones, or create real energy.

This is why mindfulness, breathwork, journaling, and slowing down aren’t “extras” —
they are core pillars of your health + well-being journey.

When you regulate your nervous system:
• You digest better
• You recover faster
• Your cravings settle
• Your hormones respond
• Your energy becomes steady
• You can actually stay consistent

This is the Beyond the Body way - pairing strength, nourishment, and mindset with the rhythm of your biology.

When you bring your mind and body back into safety, everything else becomes easier… and the results finally stick.

This is your reminder to pause, breathe, and give your body what it’s been asking for.

Your health isn’t built from the hustle… it’s built from the moments you return to yourself.

Let’s break down this high-vibe toasted sandwich so you can see exactly why a meal like this keeps you full, satisfied, energised, and 100% aligned with your goals — no restriction, no guilt, just balanced nutrition done well.

Calories = energy.
They’re simply the fuel your body uses to think, train, lift your kids, run your business, regulate your hormones and keep you alive. When you understand how much energy you need for your goals, you stop fearing food and start using it to your advantage.

Macros = the 3 nutrients that make up your calories:
Protein (chicken + mozzarella) supports muscle, recovery, metabolism, and keeps you full for hours.

Carbohydrates (sourdough) give you steady energy, support thyroid + hormone health, and fuel your training.

Fats (pesto + mozzarella) help balance blood sugar, keep hormones happy, and make your meals satisfying.

Here’s the approximate breakdown for this lunch (based on typical portions):
Calories: ~520–550
Protein: ~32g
Carbs: ~45–50g
Fats: ~20–25g

This is why meals like this “work”:
✔️ You’re hitting the protein target needed for appetite control, muscle tone and recovery.
✔️ You’re including quality carbs for steady energy (sourdough digests slower and is gentler on the gut).
✔️ You have healthy fats to keep blood sugar stable and prevent the 3pm crash.
✔️ It’s satisfying, which reduces cravings later.
✔️ It’s balanced, meaning your hormones, blood sugar and metabolism get what they need.

This is the actual blueprint of long-term results — eating real food, built with intention, without the obsession or restriction.

Strong lunch choices → strong afternoons → strong bodies.

If you only have 15 minutes… don’t write it off.
It’s not a waste of time.
It’s not “too short to matter.”
And it’s definitely not pointless for busy women with full plates, businesses, families, and a million moving parts.

A solid 15-minute sprint or high-intensity interval session once a week can be incredibly beneficial — for your VO₂ max, your cardiovascular health, your energy, and your mental clarity.

And let’s myth-bust something important:
HIIT is not “bad” for your hormones when it’s done intentionally and in moderation.
For most women, 1–2 short, purposeful high-intensity sessions each week is not only safe — it can actually support metabolic health, insulin sensitivity, and overall fitness.

Today I had a tiny window between clients and picking up the kids so I grabbed half a banana for quick energy, smashed a 2.5km sprint, and refuelled with protein, carbs, berries, and creatine to support recovery. Thanks to @lakoanutrition

This wasn’t about perfection.
It was about giving something back to myself so I could handle the rest of the day - especially the chaos of the afternoon with kids - with more patience, clarity, and energy.

This is your reminder:
If you’re busy, full-on, or stretched thin… 15 minutes still counts.
Your body will thank you for it.
Your hormones can absolutely handle it.
And your future self will feel the difference.

Most women don’t need another diet.
They need a framework that supports their biology.

These 7 habits rebuild your energy, stabilise your blood sugar, support your hormones, and help your body actually respond to your training.

And the best part?
You don’t have to train less in any phase — you just shift the intention so your body isn’t fighting you.

Save this.
Start with 1–2 habits this week.
Watch how different your body feels when you support it, not punish it.

#womenshealthnz #hormonehealth #cyclesyncing #nutritionforwomen #strengthtrainingwomen #bloodsugarbalance #healthyhormones #fatiguerecovery #wellnessnz #beyondthebody #holistichealthcoach #energyhealingjourney #womenswellbeing

Magnesium-rich foods help relax the nervous system, while protein + healthy fats keep blood sugar steady - a powerful combo for balanced cortisol and fewer stress crashes 🤍

For calmer cortisol:
🌿 Magnesium: spinach, pumpkin seeds, cacao
🍳 Protein: eggs, tofu, chicken, legumes
🥑 Healthy fats: avocado, olive oil, nuts

Small choices, big hormone wins.

Comment “recipe” and I’ll send you exactly how you can make this easy delicious dish for your next batch of meal prep lunches 🙌🏾 #beyondthebody #recipe #nutrition #womenswellness

Sooo I’m being more consistent with my podcast more than I ever have this year, I think it’s so easy to compare yourself to the “big dogs” and think why should I bother when so many others are so much bigger than me. But then I saw Steven Bartletts post on how he started with just a mic his computer and his home office and now he has millions of subscribers and listeners. So that made me stop and think ; stop getting in your head and just record the dam conversation because even if it’s only a couple hundred downloads a week it’s still something and that something could lead to something even better in the future. So here I am sharing some snippets from my latest WELL BODY episode (link in bio) talking about blood sugar and how important it is for your hormones , wellbeing and energy ✌🏽⚡️ my purpose is to empower women to be the best versions of themselves, so if I hold back on sharing my voice I’m not living up to that purpose. Thank you so much to those who already tune in weekly it means the whole world to me 🙏🏾
New episode drop every Monday afternoon ☀️ #wellbodypodcast

40g Protein Chia Pudding (your summer post-workout breakfast)

If you need a high-protein, grab-and-go breakfast that actually keeps you full, balances your blood sugar, and supports your training… this is it.

This 40g protein chia pudding is made with coconut milk, a full serve of WPI I use @lakoanutrition salted vanilla (27g protein), chia seeds for fibre + omega-3s, and topped with mango, blueberries, and a spoon of almond butter for those slow-burning healthy fats.

It takes 2 minutes to prep the night before:
• whisk or blend your protein powder into the coconut milk until smooth
• stir in chia seeds
• set overnight
• add fruit + almond butter in the morning

It’s cold, refreshing, and perfect for hot mornings - especially after a workout when your body needs protein, carbs, and healthy fats to refuel.

This one hits the Beyond the Body blueprint beautifully: protein + fibre + colour + good fats = stable energy, balanced blood sugar, gut health friendly and feeling satisfied all morning.

Macros (approx):
• Calories: 480–520
• Protein: 40g
• Carbs: 35–45g
• Fats: 15–20g
• High in fibre + omega-3s (approx 15g which half of your daily needs of 30g per day!)

Ever hit that 3PM slump where you’d trade anything for caffeine or sugar? 😅
That’s your blood sugar talking - and the good news is, you can fix it.

When your blood sugar stays steady, your energy, mood + hormones stay steady too.
No more crashes. No more brain fog. No more cravings running the show.

Swipe through to learn how to balance your blood sugar daily - and start feeling clear, calm + energised again. ✨

💌 Want more support? Download my free Beyond The Body Guide via the link in bio.

Stage 3 Nutrition (Full Macros: Protein, Carbs, Fats + Calories)

Stage 3 is where your nutrition becomes fully personalised, fully intentional, and aligned with a specific outcome you want to achieve.

If Phase 1 was your foundation…
and Phase 2 helped you understand energy + protein…
Stage 3 is your precision phase.

This is where you track:
✨ Calories
✨ Protein
✨ Carbohydrates
✨ Fats

Not because you “have to”, but because your goals require a higher level of detail.

Stage 3 is perfect for women who:
• have a specific physique or aesthetic goal
• want to build muscle and shape their body
• are in a performance phase with training
• are prepping for an event, shoot, comp, or milestone
• have already built consistency in Phase 1 & 2
• genuinely enjoy structure and numbers
• need their nutrition to match their level of commitment

This stage allows you to get extremely clear about:
– how much fuel you truly need
– how to support performance and recovery
– how to manage hunger and cravings through the cycle
– how to optimise muscle building or fat loss
– how each macro influences energy, strength, hormones, and results

Stage 3 is not for beginners.

It’s for women who are ready for the next level — who want to shape, refine, sculpt, and perform at their best.

You still use the Balanced Plate Framework as your foundation…
but now your portion sizes, macro ratios, and meal timing reflect your individual goals.

This is where you learn how powerful nutrition can be when you match it with intention.

If you’re someone who loves data, wants a specific outcome, or is chasing a performance or physique goal — Stage 3 is for you.

Phase 2 Nutrition (Calories + Protein Tracking)
After you’ve mastered Phase 1 - the Balanced Plate Framework - and you’re feeling more confident with how to build nourishing meals…

Phase 2 is where we start getting a little more intentional.

This phase is perfect for anyone who:
• is super active and needs to make sure they’re eating enough
• has hit a plateau and needs the next progression
• wants to work towards fat loss in a healthy, structured way
• needs a bit more precision without doing full macro tracking
• wants results, but still needs simplicity

Phase 2 focuses on two things:
✨ Calories – making sure you’re getting enough energy for your goal (maintenance or deficit)

✨ Protein – ensuring each meal gives you the building blocks for muscle, metabolism, and stable blood sugar

That’s it.
We’re not tracking carbs and fats in this phase - you absolutely can, but you don’t need to.

Because when you take the Balanced Plate Framework and adjust it to meet your calorie + protein needs across three meals and one snack, everything becomes easier.

You get structure… without feeling micromanaged by numbers.

This phase is incredibly effective for:
– women wanting to lean out safely
– women who are training hard and need to fuel properly
– mums and busy professionals who need a framework that still feels realistic
– anyone ready for “the next step” after Phase 1

You simply take what you’ve learned, and get a little more tailored with it:
✨ Prioritise 25–40g protein per meal
✨ Ensure your daily calories match your current goal
✨ Build your meals using the Balanced Plate rhythm
✨ Add or reduce portions depending on what your body needs

Phase 2 is where results often accelerate — not because you’re restricting, but because you finally have clarity around your energy and protein intake.

If you’re ready to step things up gently, intentionally, and sustainably… Phase 2 is your next move.

Save this for when you’re ready to progress.

And follow along — Phase 3 is where we get even more refined.

Build a Balanced Plate (Your Phase 1 Nutrition Framework)

If you’re someone who feels overwhelmed by tracking calories and macros… or you’re just getting started with nutrition and want something SIMPLE that actually works — this video is for you.

One of the first tools I teach in Beyond the Body is the Balanced Plate Framework.

It’s perfect for:
• busy mums
• people who don’t have the capacity to track
• anyone intimidated by numbers and macros
• women wanting a foundation before moving into more advanced nutrition phases
• people wanting sustainable habits without extra admin

This framework gives you structure without restriction.
Clarity without confusion.
And results without obsessing.

You simply build your meals using this rhythm:
✨ Protein (25–40g) or (1/4 of your plate / or the size of your palm)
✨ Smart carbohydrates (energy + blood sugar balance) (1/4 of your plate or 1 cupped hand)
✨ Half a plate of non-starchy veg
✨ Healthy fats (1-2 thumb sizes)
✨ Minerals + flavour (like your seasoning/ salt / herbs etc)

And when you do this consistently, everything starts to shift — your energy, your appetite, your cravings, your digestion, your mood, and even your cycle symptoms.

Here are three Balanced Plate examples from a normal day:
💛 Breakfast
– 2 eggs + 2 egg whites scrambled + 2 tablespoons of cottage cheese
– 1 slice wholegrain sourdough or ½ cup oats
– Sautéed greens (spinach, courgette, mushrooms)
– ¼ avocado
– Sea salt + lemon

💚 Lunch (the plate from today’s reel)
– Eye fillet steak (protein)
– ½ plate non-starchy veg: peas from the garden, romaine lettuce, beetroot, cucumber
– ¼ plate agria potatoes, pan-fried (smart carbs)
– Sesame + sunflower seeds for healthy fats
– Olive oil for cooking

🩵 Dinner
– Baked salmon or chicken thighs
– Roasted kūmara or rice
– ½ plate of broccoli, carrots, zucchini, or a big mixed salad
– Olive oil, tahini, or pumpkin seeds on top

💗 Balanced Snack
– Greek yoghurt + berries + chia seeds
OR
– 1 piece dark chocolate after a meal
(Protein + fibre + healthy fats = stable blood sugar, no crash, no cravings.)

This is your starting point with nutrition- this is phase one 🙌🏾

The Blood Sugar Blueprint: Building a Plate That Actually Works ⤵️

You’ve probably noticed a really common theme in everything I teach — from having more energy, clearer skin, balanced hormones, easier weight management, better digestion, and just feeling good in your day-to-day life…

It all keeps coming back to the same blueprint.
✨ A balanced plate
✨ Consistent movement
✨ Simple daily habits that support your biology

The trend you’re seeing online right now is actually the truth:

If you want stable blood sugar, optimal gut health, better energy, reduced PMS, and healthy weight regulation… you need a nutrition framework you can repeat at every meal.

And that’s exactly what The Blood Sugar Blueprint is.

This way of eating supports every phase of a woman’s life - cycling, pregnant, postpartum, perimenopause, menopause - because it’s built around how your body actually works.

Here’s what the blueprint looks like on your plate:

🥚 Protein
The anchor. It balances blood sugar, keeps you fuller for longer, supports muscle, metabolism, and hormone production.

🥔 Carbohydrates
Think easy-to-digest, slow-release carbs like sweet potato, potato, quinoa, oats, or low-GI options that fuel your brain, hormones, and nervous system.

🥬 Greens + Non-starchy Vegetables
Loaded with fibre, minerals, antioxidants, and micronutrients for gut health, detoxification, and steady energy.

🥑 Good Fats
Seeds, avocado, olive oil, nuts — these stabilise blood sugar, support hormone balance, and keep meals satisfying.

This blueprint works no matter your goal — fat loss, maintenance, muscle building, hormone balance, gut repair, or simply feeling grounded and energised.

Because no matter what you’re working towards…
your body will always come back to this framework.

Save this post to remind yourself how to build a plate that supports your health no matter the goal ✨#beyondthebody

Those mid-afternoon crashes and PMS mood swings?
Not “just part of being a woman.”
They’re signs your blood sugar rhythm is off - and your body’s asking for support.

Balance begins when you nourish well, move your body, and rest with intention.

Follow along as we explore the Blood Sugar Blueprint this week ❤️

#beyondthebody #bloodsugarblueprint #threepmslump #bloodsugarrhythm #nourishwell #moveyourbody #womenshealth #womenswellness #balancedliving

💚 Gut-Loving Smoothie

This creamy, fibre-rich smoothie is packed with diverse plant foods, healthy fats, and protein to keep your gut happy and your energy balanced all morning.

Ingredients (1 serve):
1 cup kale leaves (fresh from the garden)
A few mint leaves (optional)
¼ avocado
1 small banana or ½ cup frozen mango (my pick!)
1 tbsp chia seeds
1 tbsp LSA (linseed, sunflower, almond meal)
1 cup homemade almond milk (recipe in previous reel)
1 scoop vanilla protein powder (I use @lakoanutrition)
1 tsp almond butter

Macros (approx):
Calories: 430 kcal (1800 kJ)
Protein: 38g
Carbohydrates: 31 g
Fats: 17 g
Fibre: 9 g

🌱 Why it’s amazing for your gut
Kale + mint → full of polyphenols and prebiotic fibres that feed beneficial gut bacteria.
Chia + LSA → rich in soluble fibre and omega-3s that support regularity and soothe the gut lining.
Avocado + almond butter → deliver healthy fats and vitamin E for anti-inflammatory, hormone-supportive benefits.
Banana / mango → natural prebiotics to fuel friendly microbes.
Protein + fibre combo → balances blood sugar and keeps you full for hours.
Homemade almond milk → additive-free, gentle on digestion, and gives that creamy texture.

Perfect for: a post-workout refuel, breakfast on the go, or a mid-afternoon pick-me-up that loves your gut as much as you do 🌿✨

Your gut doesn’t just need good food - it needs rest.

Rest is one of the most underrated - yet powerful ways to support your gut health. Here’s how taking time to slow down and rest actually helps your digestion and microbiome:

🌿 When you slow down, you activate your rest and digest mode - helping your body absorb nutrients, balance gut bacteria, and reduce inflammation.

💤 Rest also keeps things moving smoothly and encourages mindful eating.

✨ Gut health tip:
Prioritise sleep, deep breathing, and pauses before meals - your gut will thank you.

Gut-loving garden bowl 🌿
This salad is a true gut-healing powerhouse - made mostly with organic produce straight from my garden: rocket, spring onion, peas, kale, cos and Romanian lettuce, plus locally grown beetroot and carrots, a spoonful of dill pickle sauerkraut, fluffy quinoa cooked in organic curry powder and salt, and topped with pan-seared salmon.

Each ingredient has its own role in supporting a healthy gut:

🥬 Leafy greens (rocket, kale, lettuces) — rich in polyphenols and bitter compounds that help stimulate digestion and feed beneficial bacteria.

🧅 Spring onions — a natural prebiotic full of inulin that helps fuel the growth of Bifidobacteria and Lactobacilli, two of your gut’s best allies.

🌿 Peas and carrots — provide plant-based fibre that adds bulk, improves motility, and supports a healthy microbial balance.
💜Beetroot — a nitric oxide booster and gentle prebiotic that supports blood flow and microbial diversity.
🥒 Dill pickle sauerkraut — adds living probiotics that help strengthen the gut barrier and crowd out the “bad bugs.”
🍛 Quinoa with curry powder — combines fibre, resistant starch, and turmeric’s anti-inflammatory properties to calm and nourish the gut lining.
🐟 Salmon — full of omega-3 fatty acids that help lower inflammation and repair the intestinal wall, while providing protein to keep you full and support muscle recovery.

This meal is diverse, colourful, and packed with both prebiotics and probiotics — the perfect combination to help your gut thrive.

When your gut is happy, everything else follows: your energy, your hormones, your mood, and your glow ✨

#beyondthebody #guthealth #foodasmedicine #diversegut #wholefoods #eatforhormones #fromgardentogut #nourishfromwithin #antiinflammatoryeating

Your gut health affects everything - from digestion to mood, energy, and immunity.
These 5 signs are your body’s gentle nudge that it’s time to pay attention.

Support your gut by:
✅ Eating a variety of whole, colourful foods
✅ Including prebiotics & probiotics (yoghurt, kimchi, sauerkraut)
✅ Stay hydrated
✅ Manage stress
✅ Prioritise good sleep
✅ Move your body regularly

Your gut will thank you ✨

#functionalhealth #guthealthmatters #wellness #beyondthebody #womenshealth #womenshormones #guthealth

NEW Podcast Episode OUT NOW!
The Well Body Podcast 🌿

In today's episode we explore the Gut-Hormone Connection. Unpacking the science behind how the health of your microbiome shapes your entire wellbeing as a woman - from PMS and fatigue, to focus and digestion.

Download your free gut reset guide here:
https://beyondthebody.myflodesk.com/xukist2cdd

Book your Personalised Gut + Hormone Plan here:
https://beyondthebody.myflodesk.com/one-off-programme

Gut health #2
Your gut is home to trillions of microbes that directly influence your mood, hormones, immunity, and energy - and the foods you eat decide which bugs thrive. 🦠✨

Let’s talk about a few of the good guys we want to feed ⬇️

🌿 Bifidobacteria – helps break down fibre, supports digestion, and reduces inflammation.
→ Feed it with: oats, bananas, onions, garlic, apples, and prebiotic fibres (like inulin).

🥦 Lactobacillus – supports gut lining health, reduces bloating, and helps produce beneficial short-chain fatty acids.
→ Feed it with: fermented foods like yoghurt, kefir, sauerkraut, kimchi, and miso.

🍠 Akkermansia muciniphila – linked with better metabolism, weight balance, and reduced inflammation.
→ Feed it with: polyphenol-rich foods like berries, pomegranate, green tea, and extra-virgin olive oil.

🍎 Faecalibacterium prausnitzii – one of the most powerful anti-inflammatory species in your gut.
→ Feed it with: resistant starch from cooked-and-cooled potatoes, rice, lentils, and green bananas.

🫐 The goal: crowd out the bad bugs that thrive on processed, sugary foods and nurture a thriving, diverse microbiome that makes you feel lighter, happier, and more energised.

Start by adding one fibre-rich or fermented food to each meal - your gut will thank you! 💪🏽

Ps you don’t need to remember their fancy science names , just remember the foods to add into your meals that feed them 😍

#guthealth #bacteria #microbiome #nutritioncoach #beyondthebody #guthealing #healthyliving #womenshealth #hormonebalance #wellnessjourney

Your body is always speaking - through your skin, mood, cycle, energy, and sleep.
The trick is learning how to listen 💫

Here’s what your symptoms might be trying to tell you ⤵️
(save this for your next check-in or cycle review!)

Your thyroid sets the pace for your whole body. 💫
If it’s sluggish, everything slows down - energy, mood, metabolism, and even hormones.

Support it daily with small habits:
💧 Stay hydrated
🥩 Eat enough protein
🌰 Add selenium + zinc
🧘‍♀️ Manage stress
😴 Prioritise rest
🥑 Balance blood sugar

Your thyroid doesn’t need extremes — it needs consistency, nourishment, and care. 💗

#hormones101 #beyondthebdy #thyroidhormones #smallhabits #listentoyourbody #hormonehealth #hormonehappiness #cycleawareness

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Beyond The Body

Beyond The Body

Reclaim your energy, your body, and your sense of self — without burnout or restriction.

THE BEYOND THE BODY PHILOSOPHY

​

RESET TO RISE

WHY YOU’RE IN SAFE HANDS

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Follow me on Instagram

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Ready to start feeling your best?

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WELL BODY