Renee Diment - Beyond The Body - Photo By Veronica Estell

Own Your Cycle.
Reclaim Your Energy, Strength, and Hormonal Health.

I help women feel at home in their body again through hormone education, nourishing food, cycle-awareness, strength training, and mindset rewiring.

Join the Cycle Sync Club or Work 1:1 with Renee to align your fitness, nutrition, and life effortlessly.

JOIN THE CYCLE SYNC CLUB

VIP POWER HER Coaching

You Are Not Broken

If you’ve been doing everything "right" but still feel tired, bloated, inflamed, anxious or disconnected from your cycle - I see you.

You’re not lazy or unmotivated.

You’re hormonal, yes... but not in the way you've been told.

Your symptoms are messengers.

Your body is speaking to you.

And when you finally start to live in sync with your cycle?

Everything shifts.

That’s what I help you do.

Lets Chat

Meet Renee

I help Women Reclaim their Health & Build Foundations
that last a life time.

I’m Renee — hormone health coach, mum of 2, and creator of Beyond the Body.

After years of hormonal imbalances, back pain, food obsession, and chasing results, I found a new way to live. One that didn’t require burnout to feel strong. Now, I help women reconnect with their cycle, rebuild their strength, and reclaim their health through powerful, science-backed strategies grounded in feminine biology. You deserve to feel good again. You were never meant to feel average.

More About Renee

You didn’t land here by accident.
Are you ready to create lasting change, restore your hormone health, and finally feel at home in your body?

Renee’s work is designed to help you, as an individual, make lasting change and finally feel strong, energised, and aligned — in your body, your health, and your life.

Choose Your Path

I am here to go all in on my transformation

→ Join the POWER HER Programme (VIP Coaching)
You’re done with guessing, and ready for serious results. This is a high-touch, personalised 20-week coaching experience where we optimise your hormones, movement, nutrition, mindset, and habits — all tailored to your cycle and goals. This is for the woman who’s ready to change her life from the inside out.

Power Her Program

I want to learn more about my cycle and my natural rhythms

→ Join the Cycle Sync Club + Self-Paced Course
Start syncing with your biology instead of fighting it. Inside the Cycle Sync Club, you’ll learn how to train, eat, and live in alignment with your menstrual cycle. Includes access to our signature course, seasonal masterclasses, and a supportive community of women just like you.

Cycle Sync Club

I need clarity and direction for my health

→ Book a 1:1 Strategy Call
Sometimes you just need a clear plan. In this one-off 60-minute session, we’ll dive into your current health, identify what's holding you back, and map out practical next steps — whether it’s training, nutrition, hormones, or lifestyle. Walk away with clarity and an aligned plan to move forward.

Book a Call

I need help with my deficit but I already know the basics

→ Join the Deficit Club
You’ve got the knowledge — now you need structure, accountability, and guidance on how you can make your deficit work for your life. The Deficit Club gives you weekly nutrition support, and hormone-aware tools to help you drop fat sustainably and feel your best.

Deficit Club

I want you to share your wisdom at my workplace or event

→ Book a Speaking or Workshop Package
Looking to inspire and educate your team or audience? Renee offers workshops and keynotes on women’s health, hormone harmony, stress, nutrition, and cycle syncing — designed to spark lasting change and empower others to take ownership of their well-being.

Book Your Workshop

Heres what my clients say...

Meet Sarah.

Sarah had tried it all, keto, vegan, low carb, no carb, low cal and was at the point of giving up! We worked together for 6 months and Sarah now has a better relationship with food and loves exercise again. Sarah can now eat chocolate guilt free, and eating nourishing healthy foods is no longer "dieting" its fuel and nourishment for her body! Sarah is tracking macros to ensure she is getting enough nutrients and strength training / walking weekly for movement.

Natalie had lost her parents to cancer in short space of 5 years. Dealing with grief was hard, and this came with not putting herself first. Natalie decided to commit to the 60 day challenge first to gain momentum again, she committed to strength training and making tweaks to her diet which has given her drastic results already! She is 55 with a new bio age of 53 and still declining because she committed to transformational habits! Natalie doesn't track calories as it was overwhelming so instead we went on an intuitive path of ensuring their was protein, good fats and carbs with each meal, eating before a coffee, committing to 3 wholesome meals daily, pairing sweet treats with some protein (like a boiled egg) and also drastically limiting alcohol. Natalie is on this path forever now, seeing incredible changes in her energy and even getting younger!!!

Meet Natalie.

Coaching & Transformation Packages Hybrid .png.PNG

WELL BODY

Podcast

WELL BODY podcast, is a space where we redefine women's health and well-being. We believe that true wellness extends beyond physical appearance, encompassing the mind, spirit, and the joy of a positive mindset. Join me your host Renee, for insightful conversations, expert interviews, and empowering stories that inspire lasting change.

LISTEN NOW

My Story

I transformed my life when I stopped focusing on a bikini body, but instead my overall health and wellbeing.

When you follow a beyond the body programme you will have next level results*

Recently completing the programme myself, I have seen massive changes in my entire being and now I want you to feel the same.

Well Body Journal

Are you a keen learner, love hearing about health and wellness trends and research that is transforming women's health? Grab a cacao, matcha or iced americano and dig into some fascinating journal/blog posts to help you out on your journey!

How Protein Changes Women’s Bodies Without 7 Days of Training

How to Expand Your Capacity & Transform Your Health

Atomic Habits for Women: Small Steps to Big Health Wins

Why Skipping Breakfast Isn’t Serving Your Hormones

Your menstrual cycle is your body’s built-in feedback system.

It’s not just about bleeding—it’s your hormones, metabolism, nervous system, gut, and overall health talking to you. 👇

Here’s what your monthly cycle might be trying to teach you:

— Painful periods? Inflammation and hormone imbalance could be at play.

— Heavy flow? Your body might be struggling to metabolise oestrogen or manage stress.

— Missing periods? It could be under-fuelling, overtraining, or chronic stress.

— Cravings or mood swings? Blood sugar instability or nutrient deficiencies might need attention.

— Extreme fatigue pre-period? Your adrenals could be burnt out.

— Feeling powerful mid-cycle? That’s ovulation—a time to lean into creativity, energy, and confidence.

🌸 Your cycle is not a burden—it’s biofeedback.

When you track it, nourish for it, and train in sync with it (when I say this I mean commit to daily movement , and adjust intensity based on your energy) your entire life feels different: clearer, more grounded, more energised.

This is the work.
This is the way back home to your body.
Start paying attention—your body is always speaking.

#periodhealth #cyclesyncing #hormonehealth #womenshealthcoach #beyondthebody #knowyourcycle #metabolichealth #listenupbody #ownyourcycle

You weren’t meant to live in a constant deficit.
If your body is screaming at you, it’s time to listen.

⚠️ Here are signs it’s time to stop your cut and shift into re-nourishment mode:

– Your energy is consistently low
– Your periods are irregular or missing
– You’ve hit a plateau (and not just physically)
– Your hunger cues feel out of control
– You’re moody, bloated, or not sleeping well
– Your workouts feel harder than they should
– You’re obsessing over food or your body

✨ Re-nourishing isn’t “giving up” its what gets your metabolism and hormones thriving again.

This is what I teach inside Cycle Sync Club and guide you through step-by-step in my VIP Coaching Program: how to phase your nutrition with your body’s needs so you can build a healthy metabolism, lose fat sustainably, and feel good in your body—year round.

👇🏾 Ready to work with your body, not against it?

DM me “Re-nourish” or head to the link in bio to join the next round of coaching.

#cyclehealth #metabolichealth #renourishyourbody #fatlossjourney #beyondthebody #caloriedeficit #hormonecoach

I’ve helped women with fat loss for over 12 years. And yes — a calorie deficit plays a role.

But what’s even more important are your foundations.

Mindset:
Your why matters more than a bikini body. That won’t carry you through hard days.
Your why is your anchor. Mine? Longevity - I want to be hiking with my grandkids at 80.
Think beyond looks. Think strength for every season of your life.

Nutrition:
Before cutting calories, learn to nourish.
Understand whole foods, macros, fibre, protein, fats, carbs.
Learn how to build balanced meals.
Fat loss is easier when you’re fuelling well, not just eating less.

Movement:
Strength training is key. Not just for aesthetics - but for your hormones, your metabolism, and your mental health.
More muscle = better metabolism ⚡️

Sleep:
“Sleep is for the weak” was the worst advice I ever got at 19.
It wrecked my mental health.
Sleep is your recovery, your hormone regulator, your energy source.
Without it? Fat loss is harder, cravings are worse, and you’re running on empty.

Nervous system regulation:
This is the missing link for so many women.
Breath work, rest, nature walks - these are tools to reset, find calm, and thrive.
A regulated system makes it easier to make aligned choices.

When these foundations are in place, fat loss becomes a byproduct of a well-nourished, well-supported body.

✨ Don’t rush the process.
Go slow. Do it right.
Sustainable results come from building strong foundations - not jumping in and out of dieting cycles.

I’m here to guide you 💙 so stick around for more xx

Just jumping on here to share something real...

Today I woke up feeling flat. A bit tired. Not overly motivated.

In the past, I would’ve pushed through it, forced productivity, and probably ignored the signs my body was sending me.

But now — I pause and ask:
“Where am I at in my cycle?”
“What does my body actually need today?”

The answer today?
✨ More slowness
✨ Gentle movement
✨ Nutrient-dense food
✨ Less noise

This is the work. Listening. Honouring. Adjusting.

We’re not meant to be ‘on’ all the time - and our energy isn’t linear. Especially as women.

So if you’re feeling a little off today too, you’re not alone.
Your worth isn’t tied to how productive or energised you feel.

Rest is part of the rhythm.

Plus when you rest , you come back 10x stronger ✨

🌿 Drop a comment if you’re giving yourself permission to rest today too.

#beyondthebody #cyclesyncing #hormonehealth #womenswellness #slowday #selfhonouring #energyebbsandflows #nervoussystemsupport #restisproductive #femalehealthcoach

Being a woman shouldn’t feel like a struggle every single month. 😣 If your PMS is ruling your life : the mood swings, bloating, fatigue, sore boobs, cravings, anxiety, or that “I-can’t-deal” overwhelm - it’s time to look deeper. 👇🏽

PMS is not just a hormone problem - it’s a whole body signal. It’s connected to:

• Poor blood sugar balance
• Low magnesium & B6
• Estrogen dominance
• Gut imbalances
• Chronic stress (hello cortisol overload)

✨ The good news? You can reduce PMS naturally - by syncing your nutrition, training, and lifestyle with your cycle. It’s not about being perfect - it’s about being in tune with your body.

This is exactly what I teach inside my Cycle Sync Club + in my 1:1 coaching. If you’re ready to feel like yourself all month long - not just two weeks at a time - send me a DM or click the link in bio for my free Cycle Sync Guide 💌

Ps, when I talk about cycle syncing I don’t mean change your whole life and routine every time your hormones change , I’m teaching you how to take back your power and have full control of your body your health and your cycle - every dam month ⚡️👏🏽

#pmsrelief #cyclesyncing #hormonebalance #periodhealth #womenwellness #beyondthebody #hormonecoachnz #naturalpmsrelief #cyclehealth #nourishtoflow

✨ your healthy body, healthy life blueprint ✨

This isn’t just about aesthetics it’s about alignment, vitality, and creating a body and lifestyle that supports the life you want to live.

You deserve to:
🌿 Eat enough to fuel your hormones
🚶‍♀️ Move your body daily in a way that feels good
🥦 Nourish yourself with real, whole foods
🏋️‍♀️ Build strong muscle to support your metabolism and protect your bones
🧘‍♀️ Honour your nervous system with mindful movement, flexibility and rest
🌀 Track your cycle to deepen the connection with your body
⏳ Let go of perfection and lean into consistency
🧩 And most importantly - make it work for you, not against you.

A healthy nervous system is the foundation for a healthy life. It regulates your stress response, your digestion, your energy, your mood, and your ability to recover and adapt. This blueprint brings together physical strength, nourishment, and nervous system regulation - so you can thrive in every season.

You don’t have to do it all at once. Just start with one thing. Then another. And keep going.

🫶 save this post as your reminder to build a life that works with your body, not against it.

#healthybodyhealthylife #nervoussystemsupport #cyclesyncing #womenshealth #wholebodywellness #reallifefitness #balancedliving #progressnotperfection #holistichealth #beyondthebody

“Wait… so you’re telling me if I eat like this 90% of the time… I can eat that and still feel amazing in my body?”

Yes, my love. That’s exactly what I’m telling you.

Nourishing your body with wholefoods, protein, and plenty of colour most of the time doesn’t mean cutting out pasta, pizza or dessert forever - it means your body is better equipped to respond to them.

Because here’s the truth:
🌀 A healthy gut and balanced hormones thrive off consistency, not restriction.
🍕 It’s not the one off-plan meal that matters - it’s the 10 meals around it.
💛 Soul food (which is what I call it) is part of a well-nourished life.

You can support your hormones, manage your weight, and love your life - all at once.
It’s not about perfection. It’s about rhythm, nourishment, and freedom.

90% of the time my plate looks a lot like colourful vegetables and protein with good fats and seeds , with a side of healthy carbohydrates.

Then 10% of the time I will devour an Italian meal out or some dessert for example.

Because life is meant to be lived too - in my opinion eating mostly healthy is living and it’s what my body craves alllll the time (my gut is trained well) but every now and again I feel like some soul food 💁🏼‍♀️ and that’s totally okay.

When you’re eating well 9/10 , strength training and moving regularly, your body doesn’t even flinch when you eat this type of food - it’s better equipped to handle it 💪🏾💁🏼‍♀️🌿

Here’s to building strong bodies on the inside and the outside ✨🥰💙 #beyondthebody #nutrition

This is your sign to nourish your gut and your hormones … all in one bowl. 🌿 (I have at least 3 lunches like this every week)

Today’s lunch was loaded with gut-healing nutrients and hormone-supporting fats, and honestly… I was FULL and energised all afternoon. No cravings, no crash - just sustained energy and satisfaction .

Here’s what went into it:
🥬 Spinach – fibre + magnesium for PMS support
🍠 Roasted sweet potato – gut-loving prebiotics
🥑 Avocado – healthy fats for hormone balance
🌰 Sunflower + black sesame seeds – zinc + magnesium
🥄 Turmeric sauerkraut – fermented & anti-inflammatory
🐟 Salmon – omega-3s for inflammation + mood
🌿 Microgreens + hemp seeds – plant diversity & fibre
🍚 Red quinoa – complex carbs to keep blood sugar steady

Approx macros:
🍽️ ~700 kcal
💪 ~36g protein
🍠 ~55g carbs
🥑 ~38g fat

This isn’t just a pretty bowl - it’s functional food that supports your gut, energy, cycle, and nervous system.

✨ Want my free 3-Day Gut Reset guide to help you start building bowls like this?

Comment GUT RESET below and I’ll send it your way 💛

#guthealth #hormonebalance #pmssupport #guthealing #gutreset #healthybowls #cyclehealth #bloatingrelief #beyondthebody

Feeling extra bloated, moody, or craving everything in the lead-up to your period? 👀

It might not just be your hormones it could be your gut calling for a reset. 🌀

When your gut microbiome is out of balance, it can make PMS symptoms worse …. think fatigue, cravings, brain fog, and bloating. The good news? Your gut responds quickly when you give it the right support.

That’s why I created this free 3-day gut reset - to help you:

🌿 Ease PMS + inflammation
🍽️ Reduce sugar cravings
💩 Improve digestion
🧠 Support your mental clarity
💫 AND feel more balanced in your luteal phase

No extreme diets. No expensive supplements. Just real food, gentle rhythms, and gut-healing tools that work with your cycle - not against it.

👇 Want it?
Comment gut reset and I’ll send it your way.
Let’s get your gut thriving again 💛

#guthealth #pmsrelief #cyclesyncing #lutealphasesupport #beyondthebody #hormonebalance #bloatingfix #womenswellness #holisticnutrition

Hormone-Loving Italian Dinner Bowl 🍝

Slow-Cooked Beef x Veggie-Loaded Sauce x Fresh Egg Fettuccine

This is your sign to romanticise dinner again - even as a busy mum.
It’s hormone-supportive, family-approved, and feels like comfort food with benefits.

🌿 THE RECIPE (Serves 4)
🥩 Beef:
– 600–700g beef bolar roast
– Cooked overnight in the slow cooker with water, sea salt, garlic, and herbs
– Reserve the beef bone broth for serving — don’t skip this step!
– Shred the beef once tender

🍅 Veggie Sauce:
– 1 can chopped tomatoes
– 1 head broccoli
– 1 courgette (zucchini)
– 2 carrots
– 3 cloves garlic
– 1 red onion
– 1 tsp fennel seeds
– 1 tsp mixed herbs
– Salt & pepper to taste
→ Chop all veg, sauté garlic and onion first, then add remaining veg, tomatoes & seasoning. Simmer until soft, then blend until smooth.

🍝 Pasta:
– 300–350g fresh egg fettuccine
→ Cook according to packet. Choose a high-quality refrigerated option (check Farro or your local deli).
→ Optional: Use gluten-free pasta or zucchini noodles for a lighter version.

🧀 To Serve:
– 1 serve pasta
– 2 servings shredded beef
– Generous ladle of veggie sauce
– Splash of beef bone broth from the cooker
– Optional: Grated parmesan for that final Italian kiss 💋

Why it supports your hormones:
✔️ Balanced protein for blood sugar & energy
✔️ Fibre-loaded sauce for gut health
✔️ Bone broth for skin, joints & immunity
✔️ Iron & zinc from beef to support your cycle
✔️ Fats + carbs = less cravings, better mood

🔥 Approx macros per serve:
• Protein: ~35g
• Carbs: ~38g
• Fats: ~14g
• Calories: ~480–520

This is comfort food done right, no restrictions, no stress, just deeply nourishing food that supports your cycle and your life.
Save it. Make it. Share it. 💛

#hormonefriendly #healthyitalian #slowcookerbeef #cyclefriendlyfood #realfoodmama #beyondthebody #nourishyourcycle #pwrfood

We were never meant to shrink.

After years of being told to take up less space in our bodies, our voices, our power… the tide is turning.

Women are lifting heavier. Eating more. Setting boundaries. Saying no. Saying yes to strength, nourishment, and the version of themselves they desire to be… not the one the world told them to be.

We’re not here to be small, quiet, or convenient.

We’re here to be powerful, bold, well-fed, and wildly alive.

So if you’ve been waiting for permission to step into your power… this is it.
Let’s rewrite the story. Together. 🔥

#beyondthebody #strongwomen #femininepower #womenswellness #eatwellmovewell #liftheavy #cyclesyncing #wellbody #ditchdietculture #reclaimyourpower

Sugar cravings can be wildly disruptive but they’re not just about willpower. They’re often a reflection of what your gut microbiome is asking for. Here’s how to shift them naturally:

🔹 Train your gut, don’t punish your willpower.
Your cravings are shaped by what you consistently eat. If you’re eating lots of processed sugar, your gut bacteria multiply to crave more of the same. But when you switch to whole foods, your body begins to crave nourishment over quick fixes.

🔹 Give yourself just 3 days.
Try eating only protein, healthy fats, and vegetables for three full days - no refined sugar. You’ll be amazed how quickly your cravings shift and your energy stabilises.

🔹 Focus on balance, not restriction.
Cravings reduce when your blood sugar is balanced. That means including enough protein and fat in each meal to avoid those intense spikes and crashes.

🔹 Build muscle.
More lean muscle mass helps your body metabolise sugar more efficiently… meaning less bloating, fewer crashes, and better hormone support (especially for PCOS + endo!).

🔹 This isn’t about being perfect it’s about being consistent.

The more you fuel your body with real, whole foods, the less your gut will scream out for sugar.

#hormonehealth #pcosnutrition #endosupport #cravingcontrol #bloodsugarbalance #gutbrainconnection #cyclesyncing #beyondthebody #healthyhabits

Matariki nourishment, but make it a sausage roll.
Wholesome, protein-packed and full of flavour - these are not your average servo sausage rolls 👇🏾

This long weekend I felt like something nostalgic and grounding, and honestly? I just wanted a sausage roll - but one that aligned with how I want to feel:
✨ Nourished
✨ Energised
✨ And in sync with the season

So I made my own.
No seed oils, no filler… just slow food with good intention 🖤

🌿 Here’s what I used (makes 8 large sausage rolls):

1kg organic lean beef mince

1 onion, 2 stalks celery, 2 grated carrot

2 big handfuls baby spinach, finely chopped

2 tbsp organic tomato paste

1 egg (for the filling) + 1 for egg wash

Salt, pepper, cumin, mixed herbs (season with whatever you desire)

Coconut aminos (soy free)

1 tablespoon of wholegrain mustard seeds

4 sheets French butter puff pastry

Black or white sesame seeds to top

Bake at 180°C for 30–35 minutes or until golden and cooked through. Let them rest before serving so the juices settle.
————————————-

Macros (per large roll):
Calories: ~375- 420 kcal
Protein: ~20g (you can add more mince per sausage roll and measure it so you increase your protein)
Fat: ~22g
Carbs: ~25g
(Based on lean beef + butter pastry + veg)

🌌 Matariki reminds us to reflect, reset, and realign.
Let this be your reminder that nourishment can look like comfort … when it’s made with whole food, intention, and care.

Tag me if you try these, I’d love to see your creations 🤍

#beyondthebody #matarikinourishment #wholesomecomfortfood #highproteinrecipes #cyclealigned

I booked a Reiki session on the full moon…
and what I thought would be a relaxing hour turned into something so much deeper.

@alecia_zeta welcomed me with a warm tea and a wellness card pull - the kind of slow, sacred arrival my nervous system didn’t realise it was craving.
Then, the softest facial and head massage helped me drop fully into my body before the Reiki even began.

During the session, old memories surfaced.
Emotions I hadn’t felt in years rose to the surface.
Tears came on the drive home.
And something deep within me… let go.

Alecia closed with crystal sound bowls and Reshi chimes - the vibrations felt like they were clearing space inside me.

I walked away lighter.
Clearer.
More myself.

This reminded me that true healing isn’t always loud or logical… sometimes it’s slow, gentle, energetic… and exactly what you didn’t know you needed.

If you’ve been holding onto something even if you can’t name it maybe this is your sign to explore it.

🤍 thank you @alecia_zeta for my beautiful session , @nourish_mindembody 🌿🌿🙏🏾 if you want to chat with Alecia about how you can book in for a session with her (you won’t regret it) DM her @nourish_mindembody ✨

#ReikiHealing #FullMoonRitual #EnergeticRelease #BeyondTheBody #NaturalWellness #NervousSystemReset #HolisticHealing #SoundHealing

The day I stopped chasing perfect and started working with my body was the day everything changed.

✨ No more crash diets.
✨ No more burnout.
✨ No more dreading my period.
✨ No more stupid workouts that were random with no structure

Working with my cycle , my energy and honouring my needs as a woman , changed everything !!

The best result of all , no guilt or shame around a rest day. If I want to lie down and read a book , I’m going to do it now without a care in the world ✨🌿

Feel great one week, flatlined the next? Read this.
You’re not broken. You’re just not synced (yet).

I used to dread the second half of my cycle. I felt puffy, tired, snappy, and sore…. every single month.

But when I learned how to eat, train, and live in sync with my hormones - everything changed.

✔️ I’m hitting PBs the day before my period
✔️ My body feels strong and grounded
✔️ My mood + energy no longer crash mid-month

✨ This is what happens when you fuel with protein + plants, lift weights, and support your nervous system.
✨ Your cycle becomes a superpower, not a setback.

Want to see how your next 4 weeks could feel different?

👉 Comment “SYNC” to get a free Cycle Starter Guide + learn how to join the Cycle Sync Club 💌

Your body wants to feel good. You just need the blueprint 🏋🏼‍♀️🥑🥩🌿🚶‍♀️

What’s your reason why ???

Mine is so I live long and look great until I die 🤪 I also want to feel energetic and never want to step foot into a hospital. Plus hike my way around the world forever even when I’m 90 💪🏾🌿 your age is not a ticking time bomb for health destruction, you can change the trajectory if you prioritise your health
🏋🏼‍♀️🍳🥑🥝🥩🧘🏽‍♀️🌳

I think some people think feeling like sh*t is normal if you’re a woman , but it’s not true 🙅‍♀️🙅🏽‍♀️ in my opinion we’re the stronger sex if we really harness our ability 🤪✨

Feel like your body is working against you?

I see you.
Tired. Bloated. Moody. Frustrated.
And wondering why nothing is working.

You’re not lazy. Undisciplined. Or broken.
You’ve just never been shown how to work with your cycle, not against it.

This is the shift that changed everything for me - and it’s why I created Cycle Sync Club.

If you’re ready to finally feel good in your body again…

Comment “SYNC” and I’ll show you how to get started.

#cyclesyncing #hormonehealth #womenswellness #rebuildyourbody #strongnotskinny #beyondthebody

✨ Hormone-Loving Smoothie for Your Luteal Phase

Because supporting your hormones can be this delicious.

Here’s what I used:
🫐 1 cup frozen blueberries
💧 1 cup water
🍗1 scoop @mitchells.nz bone broth protein vanilla
🌻 1 tsp sunflower seeds
⚪ 1 tsp sesame seeds
🥜 1 small spoon of peanut butter

This blend is perfect for your luteal phase- when progesterone is rising and your body needs extra love.

💙 Blueberries fight inflammation
💪 Bone broth protein supports gut & skin health
🍗Protein keeps blood sugar stable
🌱 Seeds support estrogen & progesterone balance
🥄 Healthy fats = hormone fuel

Tag your hormone-loving bestie and save this for your next cycle-friendly snack 💛

#hormonehealth #cyclesyncing #lutealphase #smoothierecipe #beyondthebody

Hitting you with some hormone nutrition wisdom today 🌿
A much-needed reminder to eat your veggies, my love 💁🏼‍♀️

When it comes to hormone health, your gut is the starting line.
Because if digestion isn’t flowing, neither is your energy, mood, or metabolism.

🌈 Eating enough plants (and a variety too)
🍗 Pairing them with quality protein
💧 Upping that hydration
🔥 And yep…good ol’ strength training (my go-to cure for everything 😂)

These are the foundations of a happy gut and thriving hormones.
Slow, consistent upgrades > quick fixes every time.

👇 If you’re ready to fuel your body in a way that actually supports your cycle, energy and goals and your hormones…

Comment CYCLE LOVE and grab your free guide on how to start your healthy hormone journey today ✨

31 today 🎂
And honestly - I’ve never felt stronger, calmer, or more connected to my body.

Your 30s are the decade of recalibration. If you want to feel amazing in your 40s and beyond, the work starts now , not with punishment or restriction, but with aligned, hormone-loving habits…that last a life time ! 💙✨🌿

#30shealth #cyclecoach #strongnotskinny #womenshealthcoach #hormonebalance #nervoussystemhealing

You might not like hearing these... but they’re the truth.
If you’re stuck in the cycle of low energy, stubborn weight, painful periods or no results - this is why 👇🏾

1. You need to meal prep.
No prep = you wing it. And when you wing it, you under-eat, over-snack, or reach for quick fixes that don’t fuel your hormones. You don’t need to prep perfectly - just have go-to meals ready.

2. Sleep more than 6 hours.
Your hormones reset while you sleep. Poor sleep = higher cortisol, lower insulin sensitivity, more cravings, and poor recovery. You cannot outwork poor sleep.

3. Lift heavy weights regularly.
Muscle is your metabolic gold. It balances blood sugar, improves body composition, protects your bones, and stabilises hormones - especially as we age. You won’t get bulky. You’ll get strong.

4. Eat more protein + plants.
Protein = hormone production, blood sugar stability, and satiety. Plants = fibre, phytonutrients, and support for your gut microbiome. Most women eat too little of both.

5. Regulate your nervous system.
If your body thinks it’s in danger 24/7, it won’t prioritise digestion, hormone balance, or fat loss. Walks, breathwork, slow mornings, and getting off your phone = major healing tools.

✨ Want support with all of this?
DM me “RESULTS” and I’ll show you how to get them without burnout, restriction, or guesswork.

#cyclecoach #hormonehealth #mealprep #sleepbetter #strongnotskinny #nervoussystemhealing #bloodsugarbalance #realhealthforwomen

You’re not lazy. You’re maxed out.

If you’ve been telling yourself:
❌ “I just need more motivation”
❌ “Why can’t I stick to anything?”
❌ “I should be doing more…”

Pause.

You’re likely just at your current capacity and your body is begging for support, not punishment.

In my latest blog, I break down how to rebuild your health from the inside out by focusing on:

✔️ Nervous system safety
✔️ Small, nourishing habits
✔️ Strength, not stress

Because when your body feels supported, your capacity expands — and everything changes.

📖 Read the blog → [link in bio]
🎯 Or DM me “CAPACITY” for a coaching spot this month.

#BeyondTheBody #WomensHealth #NervousSystemSupport #CapacityOverHustle #StrongNotStressed #CycleSyncClub #HealthWithHeart

I’ve tried it all — under-eating, over-training, ignoring my body and thinking “more discipline” was the answer.

It wasn’t.

If I could go back and do it all again… I’d choose nourishment, nervous system support, strength training, and syncing with my cycle.

If you’re starting over, or just feel stuck - I made Cycle Sync Club (and my VIP program) for exactly this reason.

Drop a 💗 if this resonates.

📩 DM me “SYNC” or “VIP” and I’ll help you figure out what’s next.

#hormonehealth #cyclesyncing #nervoussystemhealing #beyondthebody #strongnotskinny #womenshealthcoach #womenswellness

Everything felt like too much today.
The noise. The to-do list. The world.

And then I checked my cycle tracker…
💡 It was the last day of ovulation.

We’re told ovulation is our superpower - high energy, productivity, libido, glow… (which it so totally is and should be)

But here’s the thing no one talks about:
If you don’t pause and regulate, that high can crash hard.
Your nervous system gets loud. Agitation kicks in.
And suddenly you’re wondering why you feel so off.

Here’s what helped me regulate today (and might help you too):
🫶 Nervous system check-in
🌬 Breathwork + magnesium
📵 Less screen time
🤍 Permission to slow down

If you’re in your ovulation phase and feeling overstimulated, you’re not broken.
You’re likely just overdue for stillness. This is needed every phase even the high energy one.

✨ Cycle syncing isn’t just about training and food it’s about nervous system support too.

Drop a “💛” if this resonates or send it to a friend who needs the reminder.

Want to learn how to care for yourself in every phase?
Join the Cycle Sync Club. Link in bio x

#CycleSyncing #WomensHealth #NervousSystemReset #HormoneHealth #OvulationPhase #BeyondTheBody #BurnoutRecovery #HolisticHealth #SelfRegulation #CycleSyncClub

The truth is, chasing skinny might look good in a photo…

But it won’t support your bones, balance your hormones, or give you the energy to show up for your life.

I’ve been there - under-eating, overtraining, and feeling constantly tired.
It’s not worth it. 😵‍💫😵‍💫😵‍💫

I’m here to help you shift the focus from small to strong - from restriction to real nourishment.

✨ It’s time to build a body that functions, not just fits into a pair of jeans.

Strong women live longer, thrive more, and burn more at rest.

Let’s stop playing small.
Let’s start building smart.

💬 Comment “STRONG” below if you’re ready to rewrite the rules.

#strongoverskinny #beyondthebody #cyclehealth #hormonehealing #buildnotshrink #proteinpower

I thought coffee first thing was self-care…

🥴 …Turns out, it was self-sabotage (for my hormones).

Here’s my upgraded, hormone-friendly coffee routine:
1️⃣ Wake up & hydrate (electrolytes > cortisol spike)
2️⃣ Eat breakfast (protein + fats)
3️⃣ THEN coffee (with collagen or cinnamon)

This = energy that lasts, no jitters, no crashes, no PMS meltdowns.

💁🏼‍♀️ Because balanced hormones are the real glow-up.

#hormonehealth #coffeehack #cyclefriendly #bloodsugarbalance

PROPAGANDA I FELL FOR… and what I now know as a women’s health coach 👇🏾

Eat 1200 calories to lose weight
→ Slows metabolism, messes with hormones. You need fuel, not restriction. (Especially if you deficit without the proper support & education)

Carbs are the enemy
→ Carbs support ovulation, energy & balanced hormones. The right carbs, timed well, are 🔑.

Skipping meals = discipline
→ Actually spikes cortisol, causes cravings & worsens PMS.

Cardio is the only way to lose fat
→ Strength training + walking = real results, better metabolism, happy hormones.

Push through period pain
→ Pain is feedback. Sync your training & support your body don’t punish it.

Rest days are lazy
→ Rest builds muscle, balances stress hormones, and supports recovery.

Out-train a bad diet
→ You can’t. Nutrition is your foundation. Food is medicine.

Smaller = healthier
→ Health is how you feel, not just how you look.

The pill will fix your period
→ It shuts it off. It’s symptom control, not root cause healing.

✨ I believed these when I was younger and they kept me stuck, tired, bloated & confused.
Now I teach women to sync with their cycles, nourish properly, and feel their best.

💛 Want to unlearn this conditioning and build real health?
Join the Cycle Sync Club or apply to work with me 1-1 , the links are in my bio ✨

#beyondthebody #cyclehealth #womenswellness

Here’s a little life on my plate over the last 10 days , I’m obsessed with eating nourishing meals because it makes me feel so dam energetic✨ good thing I’m a nutritionist because I’m such a foodie 😍✨ #foodie #nutritionist

It’s time to stop skipping meals in the name of “being good.”
That mindset? It’s outdated. And honestly, harmful.

You’ve been told that eating less = success.
But real success?
✨ Waking up with energy
✨ Feeling calm in your body
✨ Having regular, pain-free cycles
✨ Choosing food that fuels you, not punishes you

Food is so much more than calories or fitting into your jeans.
It’s your life force. It’s medicine. It’s how you support your hormones, your mood, and your metabolism.

And the better you eat the better your choices become day to day anyway!

You deserve nourishment, not restriction. 💛

📥 Want to eat in sync with your cycle? Grab my free guide or join Cycle Sync Club. Link in bio.

#beyondthebody #cyclesyncing #nourishyourbody #hormonehealth #eatyourwaytohealth #cyclehealth #balancednotburntout #strongnotskinny

Would you ever tell an 8-year-old girl she had fat hips or an ugly nose?

No?
Then why do you speak to yourself that way?

Every time you criticise your reflection…
Skip a meal out of punishment…
Or make choices from a place of shame…

You’re abandoning the younger version of you who needed love, not restriction.

She’s still inside of you.
She’s begging to be nurtured, not fixed.

Your health isn’t just about a scale.
It’s about how you show up for your mind, your body, your hormones, your healing.

This is your invitation to shift the narrative.

To nourish her.
To honour her.
To heal for her.

Let’s break the cycle.

Join the Cycle Sync Club or explore a personalised hormone health plan. Link in bio.

Want an even cooler in person experience, join me and @hollygaluszewski for our exciting @seasons_of_her_ retreat in June !! LIMITED TICKETS and they’re selling out fast ! (Link also in bio)💙

#BeyondTheBody #WomensHealthCoach #CycleSyncing #HormoneHealing #InnerChildHealing #WellBody #WomensWellness #NZWellness

Skipping breakfast to “be good”?
It might be the reason you feel flat, moody, and constantly craving sugar by 3pm.

🚫 For women with cycling hormones, skipping meals — especially breakfast — keeps cortisol high and blood sugar unstable.

The result?
More cravings, PMS, fatigue, mood swings, and disrupted cycles.

Instead, fuel your hormones with a proper breakfast (protein + fat + fibre):
🥚 Eggs + avo toast
🍓 Yogurt + flax + berries
🥤 Smoothie with protein, chia, oats + coconut milk

You don’t need to eat less you need to nourish smarter so you stop binge eating , having painful periods and fatigue in the afternoon.

👇🏾Drop BREAKFAST in the comments and I’ll send you my FREE blueprint for Cycle-Loving Breakfasts that will change how you feel everyday.

#hormonehealth #breakfastforwomen #cyclesyncing #cortisolbalance #pmssupport #hormonecoach #beyondthebody

You’ve tried it all—and nothing sticks.
That’s because most approaches only focus on burning calories and eating for fat loss… not on supporting your biology.

Here’s what actually works (and what I teach):

Strength training to build muscle & regulate hormones
Daily movement like walking to reduce stress & support your cycle
Eating enough—with quality protein, healthy fats, and carbs with fibre
Supporting your metabolism with real food and recovery
Prioritising sleep like your health depends on it (because it does)
This isn’t about quick fixes.
It’s about building the habits that create a body that functions well—inside and out.

And when your habits match your biology?
Fat loss becomes easier.
Your cycle becomes smoother.
Your energy skyrockets.

But it takes time.
Be patient. Be consistent.
Because when it clicks, it’s transformative.

I’ve got 3 new openings for my VIP programme , but I am only taking women who are dedicated and serious about making lasting change. DM me: VIP to start and let’s book in a chat to see if you’re the right fit 💙✨

A snippet into some of my weekly nutrition from this week , I love eating wholefoods , but dont always enjoy a big cook up every single day , so most of my meals are these types of nourish bowls , each containing all of the elements needed to build a healthy well balanced hormone supportive meal ✨ I also love a good smoothie from time to time , this week I made a luteal phase supportive smoothie from home and when I was out and about the @littlebirdkitchennz smoothie special was calling me ! Your energy , your day-to-day , your body needs fuel to thrive and get the most out of life. This is my WHY my driver for choosing to nourish my body daily with wholefoods the support my entire being. This impacts my work load positively, it gives me the energy to play on the playground with my kids , helps me to get the most out of training, completely reduces all PMS and beautiful blood work everytime . This is what food can do for you too 🙏🏾 if you’re looking at these meals going , I don’t have time to do that….I’m sorry but that’s just not enough of a reason, we have to make the time, it’s the only way you’ll be able to eat well, plus if you spend the time doing this now , you won’t be wasting time in and out of DRs appointments later on in life because you didn’t prioritise your health and wellbeing 💙 you need to start by believing in yourself that it’s possible , and build the habit but by bit , start with 1 meal get really good at it and then move onto your next one, before you know it , it just becomes apart of your everyday life ✨ #foodismedicine #nutrition

You don’t need to hustle harder. You need to listen to your body.

Your menstrual cycle isn’t just about your period — it’s your monthly check-in.

Feeling flat, moody, or bloated before your bleed?
Wiped out by day two of your cycle?
Energy crashing mid-afternoon even when you’re eating “healthy”?
These are signs your body’s trying to talk to you — not punish you.

When you learn how to support each phase of your cycle with the right nutrition, movement, and daily rhythm...
Life feels lighter. You feel more you.

This is exactly what we dive into inside the Cycle Sync Club and at the Seasons of Her retreat.

Your cycle holds the blueprint. Let me show you how to read it.

Tap the link in my bio to join the Cycle Sync Club or book your retreat spot. The portal is open ✨

#cycleawareness #menstrualhealth #hormonebalance #beyondthebody #seasonsretreat #womenswellness #naturalrhythms #pmsrelief #slowliving #holistichealth

Don’t overcomplicate your nutrition — you most likely won’t stick to it. (My meals are pretty basic and easy)

Picture this: you wake up to prepped protein and ready-made veg, making the rest of your day seamless. No sugar crashes. No endless cravings. No relying on coffee to get through the 3pm slump. Just steady energy, balanced hormones, and a body that actually feels good.

✨ You’re eating meals that are simple, satisfying, and supportive of your goals.
💪🏼 You’re stronger in your workouts, clearer in your mind, and more in tune with what your body actually needs.
🌿 And best of all? It’s sustainable because it fits into your real life.

This is what happens when you stop chasing perfect and start fuelling smart.

Ready to simplify your nutrition and actually thrive?
DM me “MEAL PLAN” and I’ll show you how.

My loves, if you aren’t lifting weights you need to start.
Getting stronger is a crucial element to living a healthy life.

It’s not only going to help with your energy, confidence, and metabolism…
It’s also your protection against injuries, hormonal imbalances, bone loss, and burnout.

Lifting doesn’t mean bulking — it means building a body that supports you for life.
Start where you are. Start small. But start.

Need guidance? DM me or check out my programs — let’s get you strong, empowered, and thriving. 💙✨

If you’re not building muscle, syncing with your cycle, or eating meals that actually nourish you… you’re not giving your body the tools it needs to thrive.
⠀
Muscle is your metabolic gold—it’s what helps you age well, feel strong, and protect your bones, joints, and hormones.
⠀
Women who ignore strength training, under-eat, or push through without listening to their cycle? They’re often the ones struggling with low energy, poor sleep, and burnout.
⠀
You deserve to live long, strong, and radiant—and it starts with these 3 pillars:

💪🏾 Build muscle
🌀 Understand your hormones
🍽 Eat balanced, nutrient-dense meals
⠀
This isn’t about aesthetics. It’s about your future.
⠀
📲 If you’re ready to align your health with your biology, join me in the Cycle Sync Club—where we teach women how to live in flow, build strength, and finally feel GOOD in their bodies. (Check out my bio links for more)
⠀
#beyondthebody #cyclesyncing #womenshealth #strongwomen #hormonehealth #perimenopause #muscleismedicine #cycleawarefitness

It starts as a whisper... and becomes your way of life.
Every small choice you make in alignment with your well-being matters.

That intention? That little promise to yourself?

It’s the spark.
Keep showing up.
Keep choosing you.
Because with time, it’s not just what you do—it’s who you are.

#BeyondTheBody #CycleSyncLiving #HabitStacking #IntentionalLiving #WellnessJourney #WomensHealthCoach

You can’t afford not to eat protein.

Skipping protein might feel like you’re cutting corners, but what you’re really cutting is:
⚠️ Your muscle
⚠️ Your metabolism
⚠️ Your energy
⚠️ Your hormone health

Especially as women, protein isn’t just about building muscle — it’s about ageing well, staying lean, balanced blood sugar, and feeling strong.

👉 Start with your first meal (breakfast) it’s your hormone-balancing, energy-boosting power play.
👉 Eat protein every 3-4 hours with every meal.
👉 Think: whole eggs, cottage cheese, lentils, or lean meats, Greek yogurt, bone broth protein powder.
👉Aim for 2–2.2g of protein per kg of body weight daily.

🔁 Save this reel for your next grocery shop.
💬 Tag a friend who needs to hear this.

#protein #CycleSyncNutrition #BeyondTheBody

Most of us were never taught how to understand our menstrual cycle.

We were told it’s inconvenient. Messy. Something to just get through or even feel embarrassed by.

But your cycle is so much more than that.
It’s your 6th sense — a built-in feedback loop that tells you when something is off, when you need rest, and when to rise.

🩸 It’s your hormone messenger.
🧠 Your emotional compass.
🌿 Your health indicator.
And when you learn to work with it, not against it… everything changes.

You stop battling your body.
You stop questioning your energy.
You stop feeling like you’re falling behind because you finally understand your rhythm.

That’s why I created the “Your Cycle as an Intuitive Guide” workbook.

It’s a self-awareness tool designed to help you:
— Track your rhythm
— Tune into your body’s wisdom
— Align your workouts, nutrition, and mindset with your inner seasons

You are not broken.
You are not inconsistent.
You are cyclical.
And that is your superpower.

📥 Download the guide inside the Cycle Sync Club or comment “CYCLE” for the direct link 💛

#CycleSyncing #WomensHealthCoach #PeriodWisdom #IntuitiveLiving #BeyondTheBody

When it comes to training in alignment with your cycle , it’s important to remember strength training is your MUST DO in every phase , but here’s how you can mix and match in-between your phases to align with your energy for peak performance and optimal health 💪🏾💙✨ #beyondthebody #cyclesync #nutrition #strengthtraining #womenshealth

✨ SEASONS OF HER ✨

A retreat series for the woman who’s ready to stop pushing… and start listening.

You weren’t meant to run on empty. You were made to move with the rhythm of your body, your energy, your seasons.

🌿 Imagine a trilogy of retreats devoted fully to you - to rest nourish, reconnect and rise.

🌙 Imagine walking away lighter, clearer and deeply rooted in your feminine power.

This is more than a retreat.
This is a coming home.

Together with my beautiful friend and co-creator @hollygaluszewski we’ve crafted three sacred one-day retreats aligned with the seasons of a woman’s life and menstrual cycle.

Each one a portal to softening.
To rising.
To remembering who you really are.
To learning more about your unique biology, hormones and menstrual cycle.

🕊️ Join us in Kumeu for one or all three.
🫶 Limited spots available.

Comment “SEASONS” and we will send you the link with all of the magic ✨ (plus a free meditation to download)

Supporting your hormones doesn’t have to mean overhauling your entire life.

It starts with small, powerful additions — simple foods you weave into your day to nourish your body in every season of your cycle. 🌱✨

Each phase (Winter, Spring, Summer, Autumn) brings unique needs —
and by adding the right balance of key proteins, healthy fats, and complex carbs, you help your body:
🌸 Balance hormones naturally
🌸 Boost energy
🌸 Improve mood and digestion
🌸 Build strength and resilience

This isn’t about restriction.
This isn’t about “cutting out” everything you love.
It’s about adding back the nourishment your body has been quietly craving all along.

Inside the Cycle Sync Club, we keep it simple:
✓ Phase-based meal guides
✓ Nourishing, hormone-supportive recipes
✓ Practical ways to support your cycle without stress

Because true wellness doesn’t come from fighting your body.
It comes from working with her.

🌿✨

✨ Want a free guide to get started?

Comment “cycle sync” and I’ll send you a free guide to get started on your health journey 🌤️

What even is the cycle sync club ???
This Club is more than a membership. It’s the way home to yourself.

Comment “cycle sync” and download your free guide, and start syncing your life today. 🌸

Your healthiest, strongest, most energised self is already within you, it’s time to meet her.

#cyclesyncing #hormonehealth #womenswellness #beyondthebody #cyclesyncclub #healyourhormones #alignedliving

A new episode is live on the WELL BODY podcast ✨ this episode was so incredibly informative as I chat with Elizabeth Dall from @awomanofwellness all about healing your relationship with food ! Live now on Spotify & Apple Podcasts, (the podcast is linked in my bio) or comment “podcast” and I’ll send you the episode now✨ 🎙️🍎 #wellbodypodcast #womenshealth

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Q2 Check in:

How are you feeling about your year so far?

If you are not quite where you wish you would have been , or you may feel super excited because you are on track. Wherever you are its time to do a Q2 reflection.

1. Listen to this latest episode on WELL BODY.

2. Download the reflection document and start your reflection.

3. Start taking some action thats manageable to get yourself back on track.

Self Reflection

Own Your Cycle. Reclaim Your Energy, Strength, and Hormonal Health.