creating a safe space for women to feel, heal & expand into their fullest potential

VIP Coaching

Personalised Health & Fitness Program

Nutrition & Wellness

Self care rituals

Longevity

Hormone empowerment

Cycle Sync Club

NOW LIVE

LEARN MORE

By joining the club you will unlock the secrets to syncing your cycle to transform your health for good!

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

Meet Renee

I’m a passionate health and wellness coach, dedicated to empowering women to transform their lives from the inside out. Having worked with hundreds of women, I know that everyone’s journey is unique, and I’m here to guide you with a blend of expert nutrition advice, mindful movement, and a deep understanding of women’s health. My approach is all about compassion and personalisation—I’m your partner in creating lasting change, helping you not just reach your health goals but truly thrive. When you work with me, you’ll discover the strength, confidence, and balance to live your healthiest, happiest life.

Start Your Journey

My mission

Is to empower women to reclaim their health and well-being by embracing their natural biology and rhythms. I help women fuel their bodies, train smarter, and change their mindset to achieve optimal results, better health, and a deep sense of alignment with their true selves.

My vision

At Beyond the Body, we believe that true health and well-being extend far beyond just aesthetics, weight loss, or short-term goals. Our vision is to empower women to reconnect with their bodies, understand their natural rhythms, and create lifelong vitality through fitness, nutrition, and mindful living.

We are here to ditch the diet culture, move away from restrictive, unsustainable methods, and instead focus on science-backed, holistic strategies that honour both the body and mind. Our programs are designed to support your unique biology, helping you train, eat, and live in alignment with your cycle and overall well-being.

We stand for:
✔️ Empowerment over restriction – no more fads, just sustainable habits that fuel strength and confidence.
✔️ Education over confusion – making science-based nutrition and fitness accessible, simple, and effective.
✔️ Long-term transformation – helping you build a body and mindset that thrive, not just for a few months but for life.

We know that when you feel strong, balanced, and in tune with your body, everything in life aligns—your energy, your confidence, your relationships, and your ability to show up as your best self.

This is more than a program. This is a movement.
It’s time to go Beyond the Body and step into your healthiest, most powerful self.

Offerings

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VIP COACHING

What's Included:

Minimum 20 week program
Access to the Beyond the Body training app
Personalised fitness and strength program for home or gym
Scheduled habits, tasks and "to do's" within the app by me as your health and wellness coach
Personalised macro friendly nutrition plan
Access to 100+ macro friendly recipes within the app
1x monthly Zoom check ins from me
Weekly reflection forms based on what went well and what didn't, feedback sent by voice message
Pre scheduled programs within the calendar in the app, to check off for extra accountability

Member Benefits:

One on One Coaching
In-depth guidance and support to overcome challenges
Weekly online check ins
Constant accountability
Be apart of the VIP coaching chat
Access to audio courses and extra trainings

Learn More

PERSONALISED PROGRAM (ONE-OFF)

What's included:

Minimum 12 week personalised program based on your individual goals, your choice of:
- Strength* and Nutrition Program; or
- Strength* Program; or
- Nutrition Program .
Personalised voice message (approx. 10 minutes) explaining what to do within your program
Access to the Beyond the Body App

Member Benefits:

Community connection with like minded people
Self lead program

Additional Extras:

Coaching call at a request - additional cost will be included

* Strength programs are completed in 3 phases

Learn More

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

LISTEN NOW

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.

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!

Seed Cycling for Hormone Balance: A Natural Approach Backed by Science

How to Support Your Body During the Luteal Phase

How to Support Your Body During Ovulation

Raising Strong Girls: How to Educate Your Daughters About Their Menstrual Cycle Without Shame

Cycle syncing isn’t about doing less.
It’s about doing things differently—for you.
In a world that doesn’t pause for your period, here’s how to honour your cycle with small shifts that actually work for your schedule:

Menstrual phase: block out your calendar for early nights, delegate where possible, and opt for gentle movement like stretching or walking on the first few heavy days.

Follicular phase: plan brainstorming sessions, new projects, or high-energy workouts here—your brain and body are primed for it.

Ovulation phase: this is your magnetic phase—schedule important meetings, presentations, or social events now.

Luteal phase: lean into focused tasks, meal prep, and early wind-downs. Cut caffeine if anxiety or sleep issues creep in.

You don’t need to change your whole life to honour your biology—just start where you are and make some changes where you can so you feel less “crazy what’s wrong with me” to a more dropped in and relaxed version of you who knows her body’s just working on its natural cycle.

Tag a friend who needs this reminder. 💙🙏🏾

On average, it takes seven years for a woman to get a diagnosis for hormonal and reproductive health conditions like PCOS, endometriosis, and PMDD.
That’s seven years of pain, confusion, gaslighting, and being told “it’s just part of being a woman.”

Your menstrual cycle is not just your period — it’s your body’s monthly report card.

Tracking your cycle gives you insight into your hormones, mood, digestion, sleep, skin, cravings, energy and more.
It helps you spot patterns, identify red flags, and most importantly — it gives you a voice backed by data.

You deserve answers. You deserve support.
Start tracking. Start documenting. Start advocating.
Your body is talking — it’s time we start listening.

#CycleSyncing #HormoneHealth #EndometriosisAwareness #PCOSAwareness #PMDDAwareness #KnowYourCycle #WomensHealthMatters #BeyondTheBody

Struggling with heavy periods, mood swings, or low energy?
Lifting weights might be the missing piece. 🏋️‍♀️

Here’s how strength training supports your hormones:
💪 Lowers cortisol (stress hormone)
🩸 Boosts insulin sensitivity
🛌 Improves sleep + reduces PMS
❤️ Increases libido + mood
🔥 Helps metabolise excess estrogen
⚡️Supports stable energy throughout your cycle

More strength = more stability.
Your hormones don’t need more restriction — they need resilience too.

🩷 Not sure where to start? Check out how the cycle sync club can help you learn and take action on your wellbeing (link in bio)

#strengthtraining #hormonebalance #fitwithyourcycle #beyondthebody

Taking care of your health goes beyond just food – adding a fish oil supplement like @phatma_nz with 585mg of DHA can make a difference. After using it for a month, I’ve noticed a real improvement in my energy, mood, and cycle balance. It’s a simple way to support brain function, hormone health, and overall wellness for the whole family.

For the kids, it helps with healthy growth, brain development, and immunity. (We all need that at the moment)

Small changes add up to lasting health – that give your body the support it needs. 🙏🏾🌙 adding in a fish oil supplement can be super beneficial for your overall hormone health ✨

#ad | I will only post about products I genuinely like & use , this fish oil was sent to me a month ago and I used the whole packet before sharing about it with you 😊✅

#PharmaNZ #FamilyWellness #DHA #HealthyHabits #HormoneHealth #BrainFunction #Supplements #HealthJourney #WellnessRoutine

What you eat doesn’t just affect your “bikini body” — it affects your hormones, periods, and yep… your vulva health too. 🌺⁠
⁠
Foods that cause inflammation or spike blood sugar can mess with:⁠
❌ Your pH balance⁠
❌ Vaginal microbiome⁠
❌ Hormone detox pathways⁠
❌ Skin, sleep, mood, and libido⁠
⁠
✨ Eat for balance, not burnout. Try these hormone + vulva-friendly foods:⁠
⁠
🥬 Leafy greens (for detox + minerals)⁠
🥑 Avocado (healthy fats)⁠
🐟 Salmon or sardines (omega-3s)⁠
🌰 Nuts + seeds (zinc, vitamin E)⁠
🍓 Berries (antioxidants)⁠
🥕 Carrots + cruciferous veg (estrogen detox)⁠
🍠 Sweet potato (slow carbs + fibre)⁠
🧄 Garlic + probiotic foods (gut health = down-there health)⁠
⁠
Your vagina and hormones will thank you.⁠
⁠
🩸 Comment “cycle sync” if you want the full hormone-friendly plan — I’m sharing it inside the club!⁠
⁠
#guthealth #vaginalhealth #hormonefoods #cyclesyncclub #beyondthebody

Did you know some period apps sell your health data? 😳⁠
And not just to “harmless advertisers” — we’re talking:⁠

🧬 Pharma companies⁠
📲 Ad networks⁠
💻 Data brokers⁠
🩺 Even insurers in some places⁠
⁠
Apps to AVOID:⁠
🚫 Flo⁠
🚫 Stardust⁠
🚫 Period Calendar⁠
⁠
Apps that RESPECT your privacy:⁠
✅ Drip (open-source, local data)⁠
✅ Euki (privacy-first)⁠
✅ Periodical⁠
✅ Clue (EU-based, strong data laws)⁠
✅ Apple Health⁠
⁠
📍Right now, NZ doesn’t have a local app doing this well — so pick wisely!⁠
⁠
Protect your data. Your cycle is sacred.⁠
⁠
#periodtracker #menstrualhealth #dataprivacy #beyondthebody⁠
⁠

🩸 Not all cycles are created equal.

That “textbook” 28-day cycle? It’s a myth for many of us. Some cycles are 24 days, others are 35 — and that’s totally normal.

What is important? 👉 Knowing your own unique rhythm.

Tracking your cycle helps you figure out:

✨ How long your cycle really is
✨ When (and if) you ovulate
✨ Why your energy, mood, or cravings shift through the month
✨ When to rest vs. push — in training, work, and life
✨ And when to book blood tests so they’re actually accurate (yep — your doctor needs to know where you’re at in your cycle to interpret your results properly!)

This is your body’s monthly report card. Don’t ignore it.
Start tracking. Start syncing. Start thriving.

👇 Comment “cycle sync” to join the club — now live and ready for you!

#cyclesyncclub #menstrualhealth #womenswellness #beyondthebody #trackyourcycle

Cortisol isn’t the enemy—chronic stress is.

We need cortisol. It naturally rises in the morning to help us feel alert and ready for the day. But when your body is pumping out high amounts all day long, that’s when problems start—poor sleep, weight gain (especially around the belly), anxiety, low energy, brain fog, and hormone imbalances.

If your cortisol is constantly elevated, don’t just give everything up and hide under a weighted blanket. Instead, do a lifestyle audit:

💪🏿Are you strength training consistently?
Regular resistance training has been shown to regulate cortisol over time without spiking it like too much HIIT or overtraining can. (3 strength sessions and 1 HIIT per week is plenty)
PMID: 19478342

😴How’s your sleep hygiene?
Inadequate or disrupted sleep elevates cortisol and increases stress sensitivity.
PMID: 29447895

🍳Are you fuelling your body properly?
Restrictive diets, fasting too long, or relying heavily on caffeine all raise cortisol.
PMID: 29106777

😖And most importantly: What’s actually stressing you out?
Emotional, physical, and environmental stressors all count. Your body is smart—it will adapt to chronic stress by pumping out more cortisol unless you intervene.

Cortisol isn’t the devil. It’s your body asking for help. ☎️

Start with small shifts: Lift weights 3x/week. Sleep 7-9 hours. Eat enough protein , good fats and carbs. Reflect on what’s stealing your peace—and take action.

Your body wants to feel better. You just need to give it a reason to trust you again.

—

#CortisolBalance #StressHormones #WomensHormones #CycleSyncing #StrengthTrainingForWomen #NervousSystemSupport #HolisticHormoneHealth #CortisolReset #WomensWellbeing #BeyondTheBody #FunctionalFitnessForWomen #HealthBeyondAesthetics

Let’s talk why women need to lift heavy — and why you should care even if you’re in your 20s or 30s.

As oestrogen begins to decline in perimenopause (which can start as early as your late 30s), your metabolism slows, lean muscle mass decreases, and bone density starts to drop. If you’re not strength training now, you’re setting yourself up for a rougher transition later.

Worst case?
Your bones can literally become brittle — or as I say, turn to butter — if you don’t build a strong foundation before your hormones shift.

Here’s what we know from the research:

One heavy strength session per week can help preserve lean mass, improve metabolism, and support hormone balance.

Strength training significantly improves bone mineral density, particularly in the spine and hips — areas most affected post-menopause.

It also supports your mental health, reduces hot flashes, and improves insulin sensitivity.

Don’t wait until you’re in perimenopause to start.🙏🏾 I want you to be aware of these things NOW so the transitions are better for you 💙 (I’m not saying it’s easy , but it can be better with the right tools in place)

If you’re in your 20s or 30s, this is your chance to build a strong, resilient body now — so you don’t have to play catch-up later. Think of it like future-proofing your health.

Your weekly blueprint:

2–3x strength training (one session lifting heavier)

Daily steady-state cardio like walking

1x HIIT session (short and purposeful)

Prioritise sleep, recovery, adequate protein, and a well-balanced diet

The truth is: strong women handle hormonal shifts better.

So train smart, eat well, rest deeply — and honour the incredible body you’re in.

PMID: 31145530
PMID: 28796169
PMID: 19858703

#WomensHealth
#HormoneHealth
#PerimenopauseSupport
#StrengthTrainingForWomen
#LiftHeavy
#StrongNotSkinny
#CycleSyncing
#FutureProofYourBody
#MuscleIsMedicine
#BuildBoneDensity
#HealthyHormones
#HormoneBalance
#WomensFitness

💫 Why Join the Cycle Sync Club?

Because your body deserves more than just willpower and hustle.

It deserves to be understood, supported, and celebrated in every phase.

Most health and fitness advice is made for men.

Your body isn’t broken—it’s just different. And when you start working with your cycle instead of against it, everything changes:

✨ Your energy increases
✨ You stop second-guessing yourself
✨ You know how to eat, train, and care for your body each week
✨ You build confidence and self-trust
✨ You feel free in your health journey

The Cycle Sync Club is not another diet or quick fix.
It’s a full-circle approach to your health as a woman—built on science, compassion, and empowerment.

In this club, you will:
🌙 Understand your hormones & the phases of your cycle
🍓 Eat in a way that fuels & supports your body through every phase
🏋️‍♀️ Move in sync with your natural rhythms (not forced workouts)
🧠 Learn to honour your needs—physically, mentally, emotionally
💬 Connect with other women who are walking this journey with you
📚 Access expert resources and real-time support for a full 12 months

If you’ve ever felt like you were stuck in a loop of exhaustion, frustration, or confusion with your body…

This is your invitation to break free

COMMENT “cycle” and I’ll send you the link to find out more ✨🌙.

🚨 IT’S ALMOST HERE 💥

The Cycle Sync Club launches TOMORROW and I’m freaking out (in the best way 😭🩷)

This is for every woman who’s ever felt:
❌ Burnt out from doing “all the right things”
❌ Confused by her cycle or symptoms
❌ Like her energy, body & health were working against her

It’s time to start syncing WITH your biology, not battling it.
Inside the club, we’ll be diving into:
🌙 Hormone education you were never taught in school
🥗 Nutrition + movement guidance
🧠 Mindset tools to shift how you treat your body
💬 A supportive community that gets it
🔄 Access to the cycle sync audio course & workbooks to learn and take action on your journey

Whether you’re just starting to explore your cycle or deep into your hormone health journey—this space is for YOU 💫

🔗 Doors open tomorrow! Drop a 🌸 below if you’re ready to join the movement.

#CycleSyncClub #WomensWellness #HormoneHealth #OwnEveryPhase #PeriodPower #BeyondTheBody

There’s no bypassing the science when it comes to fat loss and sustainable results.

But as women, we’ve been sold far too many quick fixes —
✖️ 6-week bikini shred programs
✖️ Flat tummy workouts
✖️ Celebrity crash diets

And it shows…

I see women under-eating, chasing low-calorie plans, and treating workouts as punishment — all in the name of shrinking themselves. But here’s the truth:

💥 It’s not possible to undereat and gain weight.
There’s no scientific or historical record of this.

However, when your metabolism and hormones are out of balance, your body will fight fat loss. You might feel puffy, inflamed, exhausted — and see zero progress, even with all your effort.

🌿 Eating enough wholefoods
🍽️ Prioritising balanced meals
😴 Getting quality sleep
🔁 Having a regular (for you) menstrual cycle
⚡ Feeling energised daily

…these are the true foundations of fat loss, strength, and hormonal harmony.

Inside Cycle Sync Club or through a personalised programme, I’ll teach you the tools to reset your metabolism, nourish your hormones, and get your body into a place where fat loss is even possible again.

Better yet?
✨ Some women see results just from the metabolic reset phase — and realise that a calorie deficit isn’t the next best step after all.

There’s no quick fix — but there is a long-term, powerful shift available for you.
You just need the right tools, support, and a little patience to build a body that thrives for life 💪🏾💪🏿

👇🏽
Comment HORMONES and let’s kick off your metabolic makeover journey today 💙🔄

You weren’t crazy.
You weren’t weak.
You weren’t too sensitive.
⁣
You just weren’t studied, supported, or believed.
⁣
Here are 10 facts about women’s health that should’ve been common knowledge—but aren’t.
⁣
From being excluded from clinical trials to period shame and medical gaslighting… this carousel will have you nodding in frustration and feeling empowered to speak up.
⁣
Women deserve health care that actually sees them, studies them, and supports them.
⁣
👉 Swipe through. Save this. Share it with your sisters, daughters, friends, and colleagues.
Because knowledge = power. And your body deserves both.
⁣
💥 Follow @reneediment for more real talk on women’s health, hormones, and how you can take your power back.

#WomensHealthMatters #PeriodPositive #EmpoweredWomen

I used to push through painful periods like a badge of honour… but what changed?

Everything.

I learnt to listen to my body instead of fighting it.
I realised that resting isn’t lazy — it’s wise.
I started nourishing myself with the right foods, not just during my bleed but throughout my whole cycle.
And I began to set boundaries, cancel plans, and put my needs first — unapologetically.

These 3 shifts transformed my periods… and honestly, my whole life.

You don’t have to suffer through it. Your body is always speaking — are you listening?

Want support with your cycle?
Comment CYCLE below and I’ll DM you the link to join the Cycle Sync Club, launching April 1st.

#CycleSyncing #PeriodPower #WomensHealth #RestIsProductive #MenstrualHealth #BeyondTheBody #CycleSyncClub

Your cycle impacts your mood , energy and your willingness to to things - here’s how you can cycle sync your weekend to align with your body’s needs 🔄♥️
CYCLE SYNC CLUB LAUNCHES APRIL 1ST ➡️ be sure to drop your name down so you are one of the first to know !! Comment : CYCLE and I’ll send you the link !

Does dairy really cause acne? 🥛🤔

I sat down with Alicia from @nurtureskinbody who is a skin and hormone expert to get the truth—spoiler: it’s not a one-size-fits-all answer!

For some, dairy is a great source of protein and has no impact on their skin. For others, it can trigger breakouts by affecting sebaceous (oil) production.

The key? Understanding how YOUR body responds! Listen to your skin, track what works, and nourish accordingly.

One common trend from all of the interviews I’m doing , WE ARE ALL UNIQUELY DIFFERENT , and this means there is information but it needs to be adjusted based on you as an individual. Personalisation in your plans for your health are an investment and a tool for you ✨

✨ Have you noticed a difference in your skin when you eat dairy? Drop a comment below! 👇👇

Coming Soon!

I am launching something exciting to help educate woman on how to align their training and nutrition with their body's natural rhythm. The Cycle Sync Club is a community designed to help you optimise your performance by syncing with your body’s cycles.

Want to be the first to know when we launch and get exclusive updates?

👉 Follow my link in my bio to join the waitlist and get all the insider info before anyone else!

#CycleSyncClub #CyclingCommunity

✨ Want to work with me? Here’s how! ✨

I help women align with their cycles, build strength, and feel their best through science-backed fitness, nutrition, and lifestyle coaching.

Here’s how we can work together:

🌙 Cycle Sync Club (Launching April 1st!)
A membership designed to help you sync your workouts, nutrition, and self-care with your cycle for better energy, performance, and results. Get expert guidance, structured plans, and a community of like-minded women.
📩 DM “CYCLE” for details!

💪🏾🥑 Personalised Programs
Get a fully customised strength & nutrition plan tailored to your goals, whether it’s fat loss, muscle building, or hormone balance. Designed for busy women who want a clear, structured plan.
📩 DM “PLAN” to chat!

🌿 1:1 Coaching
Want high-level support with personalised training, nutrition, and cycle syncing? My coaching spots are limited, but if you’re ready to fully commit to your health and well-being, let’s chat!
📩 DM “VIP” to apply!

🎙 Well Body Podcast
Your go-to for hormone health, strength training, and effortless well-being. Listen in as I share expert insights, interviews, and real talk to help you thrive.
🎧 Available on Spotify & Apple Podcasts. Search “Well Body Podcast” or hit the link in my bio!

✨ Let’s work together to elevate your health & energy! Comment below or DM me to get started. 💙

#CycleSyncing #WomensHealth #StrengthTrainingForWomen #HormoneHealth #WellBodyPodcast #BeyondTheBody

🌙 Your Menstrual Cycle is Your Superpower! ✨ (OPEN & READ)

Did you know your hormones naturally ebb and flow throughout the month, impacting your energy, mood, metabolism, and even your workouts?

Many of the conversations I have had with women when working with them and their health, didn't understand the hormonal changes in their own body, which shows me there is a lot of work to be done in terms of women's health and menstrual cycles!!!

Understanding your cycle isn’t just about periods—it’s about working with your body, not against it. When you sync your nutrition, exercise, and self-care with your hormonal shifts, you’ll feel more energised, balanced, and empowered! 💫

💛 Here’s a breakdown of your cycle phases:

🩸 Menstrual (Winter) → Rest & nourish your body
🌱 Follicular (Spring) → Energy rises, time to thrive
🌞 Ovulation (Summer) → Peak confidence & strength
🍂 Luteal (Autumn) → Slow down, support your hormones

📊 Swipe through to see how estrogen & progesterone shift throughout your cycle!

✨ SAVE THIS for your next cycle!
💬 Drop a 🌙 if you want more cycle-syncing tips!
🔗 Want to optimise your workouts & nutrition with your cycle? Join the Cycle Sync Club waitlist , the link is in my bio! 💕 #CycleSyncing #HormoneHealth #EmpoweredWomen

✨ HORMONES & YOUR SKIN ✨ thanks to the beautiful Alicia from @nurtureskinbody for sharing some incredible tips on skin with me today , I learnt so much and can’t wait to share all of our interviews with you to learn too !

Ever noticed your skin changing throughout the month? Breakouts, dryness, dullness even —it’s all connected to your hormones 🔄💛

Did you know your skin naturally produces an oil called sebum? 🧴✨ Sebum helps keep your skin hydrated, but hormonal shifts can affect how much or how little your skin produces.

Your skin is always changing, and understanding your cycle can help you nourish it properly!
Have you ever noticed these shifts in your skin? 👇✨

#HormoneHealth #CycleSyncing #SkincareTips #LutealPhase #BeyondTheBody #SebumFlow

Introducing the interview series ✨ every week I will be sharing short interviews with women’s health professionals all over the place to help keep you informed about women’s health (women to women) 💙🦋 keep an eye out as the short interview videos roll out each week !

What you’ll expect :

Nutrition tips
Exercise tips
Skincare
Hormone health
Women’s wellness

And so much more !!!! Keep an eye out 👀 be sure to be following me for the roll out of these super awesome women who have so much knowledge and wisdom to share with you ✨

#cyclesync #beyondthebody #womensfitness #womenshealth

Apply the 10 minute rule and check in with yourself 9 times out of 10, you’ll be able to continue training and you’re absolutely fine but there is the occasion where we are just so fatigued and sluggish that it’s better to work without energy rather than against it - especially when you’re in your late luteal phase of your cycle the phase before you get your period. 🔄 I would rather you still show up and do some form of movement than stay in bed and end up scrolling on your phone (unless you’re going back to sleep because that’s what your body needs) Remember movement is a powerful tool that helps us with with our hormonal health. Just find a way to make it work for you, especially on the days where you’re not 100%. 💙✨🦋 #cyclesync #beyondthebody #trainwithyourcycle #womenshealth

Some days can feel heavy, and it’s okay to not have everything together. We all have moments where it feels like the world is too much, and tears come out of nowhere . But don’t forget the basics – the things that ground us. Nourishing food, movement, and moments of stillness in nature. These are the tools that remind us of our strength, even when we don’t feel it. Resilience is so important in this world, and if there’s one thing I’d encourage you to work on, it’s building resilience through these simple tools. Keep showing up, even on the tough days. 💙

#BeyondTheBody #WellnessJourney #StrengthInTheSimpleThings #Resilience

✨ Your morning routine matters more than you think! ✨

The first things you do in the morning can impact your hormones, energy, and cravings for the entire day. Instead of running on stress and caffeine, try these hormone-friendly habits:

☀️ Gratitude journaling – lowers cortisol & shifts your mindset
💧 Hydration & key supplements – supports hormones & recovery
🍳 30-40g protein breakfast – balances blood sugar & reduces cravings
🌬️ Breathwork – calms the nervous system & boosts focus
☕ Coffee after food – avoids a cortisol spike & energy crash
🏋️‍♀️ Movement – jumpstarts metabolism & mood

These small shifts make a BIG difference. Try this routine and feel the difference! 💙

📌 Save this & tag a friend who needs a hormone reset! 👇
#hormonebalance #morningroutine #womenshealth #cyclehacks

Today, we celebrate the strength, resilience, and power of women everywhere. 💙✨ Being a woman means showing up unapologetically, embracing your authentic self, and knowing you are capable of anything. Let’s not just celebrate today—let’s embody this every single day.

Here’s to strong women—may we be them, and may we raise them. 💪🏽💫

#InternationalWomensDay #StrongWomen #EmpoweredWomen #IWD2025

Understanding your biology and menstrual cycle is more than just about managing your period – it’s about truly connecting with your body and unlocking your fullest potential. When women learn more about the natural rhythms of their cycle, they can tap into a powerful tool that influences everything from energy levels, mood, and sleep to productivity and physical performance.

Each phase of the menstrual cycle brings different hormonal shifts that affect how we feel, what we crave, and how we train. By syncing your workouts and nutrition with these phases, you can optimise performance, prevent burnout, and feel more balanced throughout the month.

For example, in the follicular phase, when energy levels are rising, it’s a great time for intense workouts and setting new goals. During the luteal phase, as your body prepares for menstruation, it’s a better time to focus on a deload with your weights, self-care, and nourishing foods that support your body’s needs.

When you understand and embrace these shifts, you’re not just surviving the month – you’re thriving. This knowledge gives you the power to make smarter decisions for your health, your fitness, and your overall well-being. It’s time we stop working against our biology and start working with it.

Empowering yourself with this knowledge helps you live a more balanced, productive, and fulfilling life – and that’s something every woman deserves! 🌸

#CycleSyncing #WomensHealth #EmpoweredLiving

Nature: The Best Kind of Medicine 🌿

In today’s fast-paced world, it’s easy to forget how essential nature is for our well-being. We spend so much time indoors, plugged into screens, and rushing through our day-to-day lives that we often forget the incredible healing power the natural world offers.

Spending time in nature, like I did with my kids in the forest, can do wonders for our nervous system. 🌲

Here’s why nature is so important for your health:

Regulation of the Nervous System: Being in nature helps calm our overactive nervous systems. It reduces stress, lowers cortisol levels, and promotes relaxation, allowing us to feel more balanced and at ease.

Boosts Mental Health: Nature has a proven positive impact on mental health, reducing anxiety and depression. It reconnects us to a sense of peace and perspective, something we often lose in the hustle of daily life.

Restores Focus & Energy: Whether it’s the calming effect of a walk in the forest or the beauty of a park, nature helps reset our energy. You’ll find that stepping outside can enhance your focus and creativity.

Improves Sleep Quality: The natural environment, especially sunlight and fresh air, supports better sleep patterns, crucial for restoring both physical and mental health.

We’ve drifted away from this connection over time, but it’s never too late to make nature a priority again.

🌳 Take a moment, step outside, and let nature work its magic. Whether it’s a walk in the park, a day in the forest, or just breathing in fresh air, your nervous system will thank you. 🙏🏾

How do you connect with nature? 🌍 Let me know in the comments!

#NatureHeals #NervousSystemRegulation #MentalHealthMatters #MindfulnessInNature #ReconnectWithNature

Here is what I’d like you to focus on before jumping straight into a calorie deficit, especially if you want to achieve sustainable fat loss ⬆️⬆️ #metabolichealth

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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

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Well Body Journal

Seed Cycling for Hormone Balance: A Natural Approach Backed by Science

How to Support Your Body During the Luteal Phase

How to Support Your Body During Ovulation

Raising Strong Girls: How to Educate Your Daughters About Their Menstrual Cycle Without Shame

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