Beyond The Body

Reset to Rise

Feel energised, strong and confident in your body

Beyond the Body provides realistic nutrition, fitness and lifestyle guidance to help you improve energy, digestion, bloating and overall wellbeing in a way that fits into real life.

No extremes. No confusion. Just simple, sustainable support.

Explore Your Options

A realistic approach

to health

If you feel tired, bloated, overwhelmed with nutrition advice or unsure what to eat to feel your best, you are not alone.

Beyond the Body helps women create simple, sustainable habits that support energy, digestion and long term wellbeing.

The focus is on balanced nutrition, strength, and realistic lifestyle strategies that work in real life.

This is about building a strong, nourished body without extreme dieting or all-or-nothing thinking.

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.

Choose your starting point

Different levels of support are available depending on where you are currently at.

2 Week Gut & Energy Reset

A simple guided reset designed to help support digestion, reduce bloating and improve energy through balanced, realistic nutrition.

Ideal if you want a starting point before committing to a longer programme.

We Focus On:
✔️balanced meals
✔️digestive support
✔️stable energy
✔️simple structure

✔️workouts from at home or in the gym

Personalised Nutrition Plan

A personalised plan designed to help you feel more energised, confident with food and supported with clear structure around what to eat.

Ideal if you want guidance tailored to your body and lifestyle without joining the full programme.

We Focus On:
✔️clear meal structure
✔️balanced nutrition
✔️digestive support
✔️confidence with food

✔️education around nutrition so you understand what & why you are doing what you are doing,

Go to

Reset to Rise (12 weeks)

A structured programme designed to help you build sustainable habits that support long term energy, strength and overall wellbeing.

Includes app support, guided structure and education.

We Focus:
✔️balanced nutrition
✔️strength support
✔️consistent habits
✔️long term health

✔️supportive community

✔️strength training from home or in the gym

WHY YOU’RE IN SAFE HANDS

I’m Renee — a nutritionist, REPS Registered 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

Okay so this is not a short form video , by hey longer videos are better for your brain health and I’ve made this to help educate you on fibre 👏🏽🫛

If you want :
Better energy
Improved digestion
More stable blood sugar
Feeling fuller for longer
Help with weight loss

Often it starts with supporting your gut.

These fibre-rich salads help increase plant diversity and support your microbiome in a simple and sustainable way.

Comment Fibre Boost below and I will send you the guide.

#guthealthforwomen #balancedmeals #fibrefoods #nutritioncoach #healthylifestyle womensnutrition

Fibre plays a key role in supporting gut health, energy, digestion, and hormone balance.

These 3 salads make it simple to increase plant diversity and nourish your body.

Comment Fibre Boost below and I will send you the recipe guide.

#guthealth #fibreboost #womenswellness #nutritioneducation #healthyeating

Let me explain because I know there’s a few of you confused by what you see on TikTok and Instagram these days it’s overwhelming.

I’ve been in the fitness industry for 13 years now and let me tell you I’ve seen many trends come and go. But what doesn’t change in the last decade is the importance of resistance training and what it can do for your overall health and wellbeing.

What you don’t need to do :

❌ 6 days in the gym splitting up body parts
❌ train every day
❌ try and do as many creative exercises as possible in one session just to “sweat”
❌ rush around doing one exercise so fast straight into another one to do as much as you can to feel the burn
❌ become an athlete just because you took up regular exercise
❌ variety…too much variety is actually not optimal for strength training, simple is genius !

What you do need to do:
✅ follow a structured programme that has your compound movements in it (push / pull / legs)
✅ train 2-3 x per week
✅ rest in-between sets
✅ learn great technique to lift well so you can improve
✅ don’t over train , under fuel , and under recover
✅ recover with good sleep and rest days (don’t strength train every day!)
✅ stay active & physical in-between training sessions with walking , a dance class , a run something you love…maybe a sport. But make sure you allow for recovery days and don’t fill every waking hour of every day with movement to the point you burn out and injure yourself.

Dont over complicate the programme or protocol - everyone needs to strength train , there’s no need for “different” styles of training because you’re in a “different” stage of life…you just need to remain consistent throughout your life and that will give you the most incredible results with your health to support you across different stages of life 💪🏾💪🏿💙 #strength #strengthtraining #lift #womenshealth

Tonight’s date… was with me.
Soft skin, warm light, slow movements…
taking my time, not rushing the moment.
There is something deeply powerful about creating space to connect with your body in a gentle, loving way. To touch your skin with care, to breathe deeper, to soften, to let the day melt away.

These quiet rituals remind me that wellness isn’t always loud…
sometimes it’s found in the subtle, intimate moments where you choose presence over pressure.

Nourishing the skin, calming the nervous system, reconnecting to the feminine energy that so often gets lost in the busyness of life.

Because feeling good in your skin is a relationship… one built slowly, intentionally, over time.

Grateful to be using organic skincare from @essenceofearth.nz that feels aligned with a more conscious, grounded approach to beauty.

Romanticising your wellbeing is not indulgent… it’s essential.

#feminineenergy #holisticbeauty #organicskincare #earthconscious #nervoussystemsupport

I think this is why I became a nutritionist, I have such a deep love for food , cooking and creating. Especially when everything is made from scratch and it brings loved ones together. Food is part of our human culture and it’s so important we celebrate it as a part of having a good relationship with it. For me food is a celebration because whenever there was a birthday , Christmas , someone achieved something, family were in town , a friend was over we always had the most delicious meals to celebrate them 👏🏽#food #foodandculture #nutrition #healthylifestyle

My challenge for you this week is to do one hard thing that makes you feel a little on the uncomfortable side , it could be showing up to a workout , making your breakfast everyday requiring an earlier start or even committing to an outdoor walk with a friend you keep putting off. Do the hard thing because the reward mentally is so worth it. What’s something you’re going to challenge yourself to committing to this week ??? ⬇️ #womenshealth #healthandfitness #nutrition #strenthtraining #guthealth

Your afternoon slump isn’t a willpower issue… it’s a blood sugar issue.

If your snacks are just carbs or something quick and ultra processed you’ll spike 👉🏽 crash 👉🏽 crave more sugar.

But when you build your snacks with:
• protein
• fibre
• healthy fats

You stay full, energised, and in control of your hunger.
In this video I’m sharing 5 of my go-to snacks that are:

✅high in protein
✅supportive for gut health
✅ balanced for blood sugar
✅and all around 200 calories

These are the kinds of snacks I use myself and with my clients to help:

✅reduce the 3pm crash
✅support digestion
✅improve overall energy
✅cut cravings

I’ve put all of these into a free guide with the full recipes, macros, and plant points to help you start building more gut-friendly, balanced snacks into your week.

Comment SNACK (on instagram) and I’ll send it through to you 🤍

#highprotein #guthealth #bloodsugarbalance #womenshealth #snack

Menstruation is an invitation to tune into your body and give her what she needs. Deep restoration will give you the power you need to perform better , have better energy, improve your creativity, give you the drive to make healthier choices and do the hard things. Rest is not a sign of weakness it’s a sign that you are a warrior restoring her strength to go even harder next time 💪🏾🩸☀️ this is the real art of cycle syncing and mental support ✌🏽

These have been my go to nourish bowls this month ! I’m obsessed with just chucking a bowl of yummy nourishing ingredients together for most of my meals , it’s an easy thing to meal prep for and it’s also an excellent way to get in more micronutrients (vitamins & minerals) #nutrition #healthyliving #healthyeating #womenswellness

If you think tofu is boring, it’s usually because it hasn’t been cooked properly.

Tofu can be an incredible plant-based protein when you know how to prepare it.

The key to getting that crispy texture on the outside while keeping it soft on the inside comes down to a few simple steps.

First, cut the tofu into cubes about 2–3 cm wide. Then gently pat it dry with a tea towel to remove as much moisture as possible.

Once it’s dry, coat the tofu in corn flour mixed with herbs and spices. I used smoked paprika, salt and pepper, which helps create a crispy outer layer when it cooks.

Then cook it in a pan over a relatively high heat with an oil that can handle higher temperatures, like olive oil.

The trick here is patience. Let each side cook long enough to form a crispy crust before turning the cubes.

You’ll end up with tofu that is crispy on the outside, soft on the inside, and perfect to add to a high-fibre salad or nourish bowl.

Tofu is also a great source of plant-based protein and contains nutrients like iron, calcium, and magnesium, making it a really nourishing option whether you eat plant-based or simply want to add more plant diversity to your diet.

#tofu #guthealth #womenshealth #nutrition #womenswellness

After my reel yesterday about how much ultra-processed food fills our supermarkets, I wanted to clarify something important.

Not all processed foods are unhealthy.

There is a big difference between processed foods and ultra-processed foods.

Ultra-processed foods are often made from refined ingredients and additives that can negatively affect gut health, energy levels and long-term health when eaten in excess.

But many foods that support good health are technically processed.

Frozen vegetables, oats, canned beans, plain yoghurt and olive oil are all processed foods that can absolutely be part of a balanced diet.

The goal isn’t perfection.

It’s simply building a way of eating where most of your food comes from real, whole ingredients.

That’s where long-term health tends to thrive.

#nutritioneducation
#beyondthebody
#realfood
#wholefoods
#guthealth

Health isn’t built by being perfect.
It’s built by what you do most of the time.
The meals you prepare.
The workouts you show up for.
The walks, the sunshine, the hobbies that bring you joy.
The small choices that support your body day after day.
But health is not meant to become so strict that you forget how to live.
Because health also looks like long lunches with friends.
It looks like laughing until your stomach hurts.
It looks like clinking glasses, sharing food, and being present with the people who matter.
When we zoom out and look at health through a wider lens, we see that it isn’t just physical.
It’s emotional.
It’s mental.
It’s social.
It’s spiritual.
The goal was never to be perfect.
The goal is to build a life where your habits support your wellbeing without taking away from the moments that make life meaningful.
Consistency over perfection.
Balance over restriction.
Health that actually lets you live.

#beyondthebody
#holistichealth
#balancedliving
#womenswellness
#healthylifestyle

We’ve become so used to living out of packets that many people have forgotten what real food actually looks like.

And just to be clear - I’m not saying you can’t have anything that comes in a packet. (Not all packed food is created equal, take popcorn for example if it’s jus popcorn , salt and butter or oil , it’s not considered an unhealthy processed food)

What I am saying is that we’ve swung too far in that direction.

When most of our diet is made up of packaged foods, highly processed snacks, and convenience meals, we start to lose the balance that our bodies actually thrive on.

The goal isn’t perfection.

The goal is shifting the balance back.

More whole foods.
More meals cooked from real ingredients.
More foods that our bodies recognise.

And fewer things that come with a paragraph-long ingredient list.

When whole foods become the foundation of your nutrition, your body tends to respond with better energy, better digestion, and better overall health.

It’s not about eliminating packaged foods entirely.

It’s about remembering that they should be the extra, not the foundation.

#realfood
#wholefoods
#nutritioneducation
#nutritionbalance
#guthealth

If meal prep feels overwhelming, simplify it.

One of the easiest ways to stay consistent with healthy eating during a busy week is to build your meals around one big fibre-rich salad.

Instead of overthinking multiple recipes, prep one nourishing base that you can use across several meals.

This week my base salad included things like colourful vegetables, black lentils, and fibre-rich ingredients to help feed my gut microbes and keep my blood sugar stable.

Then I simply added:
• Cooked protein (this week I did beef mince with mushrooms)
• Something creamy like hummus or cottage cheese for a saucy element
• A spoonful of fermented foods to support gut health

Now I have balanced nourish bowls ready to go in minutes.

When your meals contain protein, fibre, healthy fats, and fermented foods, you’re not just eating a salad - you’re creating meals that support energy, digestion, and overall health.

Healthy eating doesn’t have to be complicated.
Sometimes it’s just about creating a smart base you can build on all week.

Save this idea for your next meal prep day.

#mealprep #nutrition #womenshealth #womenswellness #healthylifestyle

Most people believe coffee gives them energy to survive and get through each day.

But biologically, that’s not actually what’s happening.

Caffeine works by blocking a chemical in the brain called adenosine, which normally signals fatigue. Instead of removing the tiredness, caffeine simply blocks the signal that tells your brain you’re tired.

So the fatigue doesn’t disappear… it just gets delayed.

This is why so many people feel the afternoon crash, reach for another coffee, and end up stuck in a cycle of feeling wired but exhausted.

Over time, relying on caffeine to push through tiredness can contribute to disrupted sleep, nervous system stress, and energy crashes.

And this is where hustle culture can quietly work against us.

Real energy isn’t created by stimulation.

It’s built through things like:
• eating regularly
• supporting gut health
• good sleep
• managing stress
• nourishing the body properly

Coffee itself isn’t the problem.

It can absolutely be enjoyed for pleasure, ritual, and taste.

But when caffeine becomes something we rely on just to function, it’s often a signal that the body needs deeper support.

Energy is built. Not borrowed.

If improving your energy has been something you’ve been working on, my Well Body podcast Energy Series dives deeper into the foundations of sustainable energy. Check the link in bio and start listening to each episode so you can rebuild sustainable energy that lasts ⚡️⚡️⚡️

Today is about celebrating the strength of women everywhere.
Not just physical strength…

but the resilience, courage, and wisdom that women carry every day.

For generations women have been told to make themselves smaller, quieter, less bold.

But strength has always lived within us.

When women learn to nourish their bodies, move with intention, and trust themselves again - everything changes.

Confidence grows.

Energy returns.

And we begin to realise how capable we truly are.

But perhaps the most important part of this journey… is the example we set for the next generation.

May we raise girls who feel strong in their bodies.
Who speak their opinions.
Who take up space.
Who know they don’t need to shrink themselves to belong.

Because when women step fully into their strength - we don’t just change our own lives.

We change the world around us.

Happy International Women’s Day.

#womenshealth #strongwomen #beyondthebody #InternationalWomensDay

Let’s build a nourish bowl together! These are my staples for breakfast lunch and dinner most days - it’s easy and how I keep my plant diversity up because you can get creative with different things to add. If you’re struggling with healthy meal ideas try making a nourish bowl , start with your favourite protein and vegetables first and then start to get creative with the extras like kimchi , seeds and even some legumes.

#nourishbowl #nutrition #womenshealth #healthylifestyle #womenswellness

POV: your friend’s nutritionist is TikTok.

I swear every week there’s a new “magic” fat loss food.

Pineapple.
Apple cider vinegar.
Lemon water.
Celery juice.

Are they healthy? Yes.
Do they magically melt belly fat? No.

Fat loss comes from consistent habits:
• balanced meals
• enough protein and fibre
• strength training
• sleep
• time

Be careful who you take nutrition advice from online. Stay safe out there peps it’s madness 😵‍💫✌🏽

#strenthtraining #womenshealth #nutrition #womenswellness #fatloss

Life hack for saving time & staying healthy?
👉🏽 Meal prep twice per week.

Not fancy.
Not extreme.
Just organised.

This week’s reset looked like:
• Healthy crumbed chicken for the kids lunchbox protein
• A gut-nourishing salad with lentils, beetroot, red cabbage, carrot, pumpkin seeds
• A big batch of quinoa for nourish bowls (because I’m in my nourish bowl era this week 😌)
• Banana, chocolate & berry muffins for our family sweet treat - and my daughter on the tools learning to bake
• Roast vegetables prepped and ready to add to dinners

And here’s the thing…
Meal prep isn’t about being “perfect.”

It’s about making healthy the easy option.
When swimming lessons run late.
When dance finishes at 7:00pm.
When you’ve worked all day.
When the kids are feral and you’re exhausted.

Future-you is SO grateful that past-you chopped the veg and cooked the protein.

Meal prep:
✔️ Saves hours during the week
✔️ Reduces decision fatigue
✔️ Keeps blood sugar stable
✔️ Makes protein + fibre non-negotiable
✔️ Stops the 5pm “what’s for dinner” panic

And most importantly?
It keeps you consistent.
Healthy doesn’t happen because you’re motivated.
It happens because you set your week up properly.

Twice a week. That’s it.

Systemise your health and everything gets easier.

#beyondthebody #hormonehealth #womenshealth #nutrition #healthylifestyle

My obsession is to ensure women are empowered to lift weights , nourish well and do it for long term health not just to be as small as possible ! May I remind you that building muscle and eating enough are the two most important factors we as women need to have healthy menstrual cycles , to function well and to feel our best ✌🏽💙 #strenthtraining #hormonehealth #womenshealth #womenswellness #nutrition

HELLO MARCH 🌿

New month. Same foundations. Stronger momentum.

Here’s what’s happening:

The Well Body Podcast is live and the Gut Health Series is officially underway.

We’re talking gut health & immunity, hormones, energy, weight management - and why tracking calories isn’t the be-all and end-all of health.

And the Energy Series?
2,500 downloads.
I honestly can’t thank you enough. That support means more to me than you know.

Over here, the focus continues to be simple but powerful:

– Better blood sugar stability
– Prioritising gut health
– Eating enough and eating regularly
– Not skipping healthy fats
– Learning how to breathe properly (through your nose 👃🏽)
– Strength training for strong, capable muscles

No extremes. No restriction. Just intelligent foundations.

Reset to Rise is nearly done - I promise.
I’ve taken my time because I want it to be thorough, educational, and give you everything you need to support your gut, your energy, and your strength long term.

Behind the scenes?
Recording podcasts.
Auditioning.
Started dance classes again.
Reading more.
Watching Bridgerton.
Building.

March is about anchoring action.

It’s the year of the horse - which means momentum.
Not frantic energy.
Not burnout.
But grounded, consistent forward movement.🙌🏾🙌🏾

I hope you’re in it too.

Let’s keep building well bodies - not just smaller ones.💪🏾💪🏾

Sometimes it’s not the big things ruining your energy…
it’s the small habits you’ve stopped anchoring your day around.

Skipping breakfast.
Running on coffee.
Forgetting lunch until you’re starving at 3pm.
Living week to week without food prepped or fuel planned.

And suddenly you feel flat, foggy, exhausted — wondering why you just don’t feel like yourself anymore.

The truth is, energy isn’t created overnight.
It’s built through small daily decisions that compound:

✔️ Eating breakfast
✔️ Fueling consistently through the day
✔️ Meal prepping so future-you is supported
✔️ Giving your body predictable nourishment

When your body feels safe and fuelled…
you think clearer, train better, show up more patiently, and actually have capacity for life again.

More energy doesn’t come from doing more.
It comes from supporting your body better.

Comment ENERGY and I’ll send you the link to my Well Body Podcast Energy Series - where I teach you how to start building better energy from today.

#beyondthebody #energy #womenshealth #hormonehealth #strengthtraining

They may not be sexy but consistency with the basics will always give you better results than trying to be perfect for a short 6 weeks here and there. 🤌🏾 this was the result with one of my clients who without even tracking calories lost 10 kilos and changed her life just by learning the basics setting healthy foundations and being as consistent as she could week by week to get there 💙✨

Mid week meal prep 👩🏽‍🍳 who’s organised for the rest of the week ?! I say it over and over but the only way you’ll stay nourished and on top of your nutrition is if you meal prep ahead of time. This not only means you eat delicious food , but it also means you’ll save time 🤌🏾 mid week meal prep dishes were a beef and noodle inspired dish with lots of ginger and garlic and for my second dish I went for a beef/lentil cottage pie (my version anyway…with lots of extra veggies and flavour of course!) check the comments for the recipes ⬇️⬇️

#nutrition #womenshealth #guthealth #healthylifestyle #strengthtraining

Nothing beats chocolate and berries 🤌🏾

This is one of my favourite high-protein snacks when I get hungry 😋 Easy, delicious, and it genuinely ticks all the boxes.

✔ Protein to keep me satisfied
✔ Creatine for strength + recovery
✔ Antioxidant-rich berries for gut and hormone support
✔ A little chocolate because balance matters

I use @lakoanutrition protein & creatine - they’re my absolute favourites 🙏🏽

And honestly… mums, I know you’ll relate to this part.

When you are SO tired, the kids are in full chaos mode, bouncing off the walls, and all you want is to be fed and in bed yourself 🤣

This is exactly when having something nourishing on hand makes all the difference.

Not perfection.
Not a Pinterest meal.
Just something that supports your energy instead of sending you into a crash.

Because sometimes the goal isn’t doing more… it’s fuelling yourself well enough to get through the evening with your sanity intact. 😆✌🏽✨

#nutrition #womenshealth #healthylifestyle #womenswellness #beyondthebody

For years I thought stress meant I was ambitious.

I thought anxiety meant I cared.

I thought exhaustion meant I was working hard enough.

But it was just a dysregulated nervous system trying to survive.

The most radical shift in my life wasn’t a business move.

It was learning how to feel safe in my body.

Eating enough.
Strength training consistently.
Reducing chaos.
Honouring my cycle and when I needed pure rest.
Protecting my peace.

And now?

I feel more alive and aligned than I have in years.
Not because life is perfect.
But because my body isn’t in fight or flight anymore.
Regulation changes everything.
And most women don’t even realise they’re living in survival mode.

If this feels like you, it might not be motivation you need.
It might be safety.
🌿

Happy Monday ✌🏽 today I thought I’d bring you along for a day in my life. Today I felt like I lived my best Actors life in amongst the usual Monday tasks and balancing act of the fun chaos 🥰 so grateful for this day and every opportunity that has come through to start the week 🙌🏾 Also whilst I’ve got you, don’t forget to tune into my podcast Well Body (link is in my bio) I share so many helpful tips on health and wellbeing , the current live series is The Energy Series and next week The Gut Health Series launches !! You’ll learn practical and helpful health advice that will help you to thrive in life 💙!!

#dayinmylifevlog #healthylifestyle #acting #womenshealth

Sunday Reset ☀️✌🏽 although I was tired from a late night (so worth it 💃) it’s still my weekend mission every weekend to prep food , and my home & body & brain for a smooth week ahead.

This week I prepped :
✅ crumbed chicken
✅ stir fried vegetables
✅ tamari soy honey chicken
✅ choccy brownie for our sweet treat this week
✅ spag bowl for the kids dinners
✅ chia puddings for breakie on my early start mornings
✅ home made wood fired pizzas for our Sunday dinner

It takes be about 3-4 hours every weekend in total , but that’s time I have back and more for my week because foods prepped, there’s not random shop stops, the house it tidy, washing is done , everything is shiny (which is good for my brain 🤣). This is the best ROI in my health and future self so the busy moments don’t overwhelm me 🙋🏼‍♀️ #sundayreset #healtylifestyle #womenshealth #womenswellness #strengthtraining

Anchoring your meals with protein , fats , fibre and fermented vegetables is the best energy hack you can unlock ✅ here’s how I build a high protein balanced breakfast that keeps me full until lunch ! #nutrition #womenshealth #healthylifestyle #strengthtraining #guthealth

How is it already Thursday?!
I swear the weeks just merge into one lately 😝

But even in the chaos, my health doesn’t get pushed to the bottom of the list. It’s the thing that holds the list together.

Here’s what that’s looked like so far this week ➡️
Meal prep.
Absolute non-negotiable.
Dinners sorted.
Protein prepped for lunches.
Veg chopped and ready to go.
Monday = swimming lessons (hence the togs selfie 😂).

If I didn’t have food ready to come home to, it would be stress, hanger, and chaos. Instead? We walk in, dinner gets thrown together in minutes, and the whole evening feels calmer.
In between work and after-school activities we popped in to visit my nana 🤍
I’ve trained a couple of times.
Snacked on gut-loving foods.
Got my period (hello late luteal - menstrual shift).
Worked on my podcast and online projects.
And I even did an acting class this week too.
When I write it all out, it sounds like a lot.
But here’s the truth:
I don’t have the energy for this because I’m “superwoman”.
I have the energy because I prioritise:
• strength training
• real food
• sleep where I can
• planning ahead
• and listening to my body (especially around my cycle)

It’s amazing what you can fit into a week when your nutrition supports your nervous system instead of draining it… and when exercise is something that fuels you, not punishes you.

This is your reminder that looking after yourself isn’t selfish.
It’s strategic.

What’s one thing you’ve done for your health so far this week? 👇🏼

I get it.
Sometimes sitting down for a big savoury breakfast just isn’t happening.
The mornings are hectic.
The kids need you.
Work is calling.
You’ve had five hours sleep.

And whilst this isn’t a breakfast I’d encourage every single day… it is a better option than just smashing a black coffee and running on adrenaline.

Because coffee on its own for some = blood sugar spike → crash → more caffeine → more stress on your nervous system.

So here’s your steadier option:
• 2 coffee shots
• 1 teaspoon almond butter
• water
• ice
• 1 scoop vanilla (salted vanilla is elite @lakoanutrition ) protein powder

Adding protein and fats slows the absorption of caffeine, helps stabilise blood sugar, supports muscle, and keeps your energy more consistent.

It’s not about perfection.

It’s about making better choices inside real life.

No more running on empty !! Your energy will improve so much and your cravings will subside massively ✌🏽

#balancedenergy #womenshealth #strengthandnutrition #bloodsugarbalance #beyondthebody fuelyourbody

POV: it’s 2026 and your priorities are simple - lift heavy and feed your microbes and balance your blood sugar with protein and good fats.

because the strongest women don’t just train hard… they nourish harder.

Strength training builds muscle, resilience, and confidence.
gut-nourishing nutrition fuels recovery, hormones, energy, and performance.

When you stop treating training and nutrition like separate goals — and start using them in unison — everything changes:

💪🏾you lift better.
🌙you recover faster.
🏋️‍♀️you feel stronger in your body.
⚡️your energy stabilises.

This isn’t about choosing gym or food.
it’s about understanding they are partners.
lift heavy. feed your microbes. repeat.

strong body. thriving gut. one system.

#beyondthebody #strongwomen #guthealth #womenshealth #nutrition

Polyphenols are plant compounds that act like fertiliser for your gut microbiome. They’re not fully digested in your stomach…instead, they travel down to your colon where your gut bacteria metabolise them… and that’s where the magic happens.

When your gut bugs break polyphenols down, they produce compounds that help calm inflammation, protect your gut lining, and support the growth of beneficial bacteria. This is one of the big reasons a colourful, plant-rich diet is linked to better digestion, stronger immunity, and more resilient long-term health.

Purple kale is a great example - its deep colour comes from anthocyanins, a type of polyphenol that actively supports microbial diversity. But it’s not just kale. You’ll also find polyphenols in berries, extra virgin olive oil, cacao, green tea, coffee, herbs and spices, red cabbage, olives, and beans.

The takeaway: eat the rainbow, not just for vitamins and fibre - but to actively feed your microbiome. Your gut isn’t just digesting food… it’s transforming plant compounds into signals that influence inflammation, metabolism, and overall wellbeing.

Small daily choice like adding colourful plants, herbs, and spices build a healthier gut environment over time.

#guthealth #womenshealth #nutrition #nutritionist #strengthtraining

Protein isn’t just about chasing a number anymore (like we see a lot on social media with protein bars, chips and cookies for example) the latest science shows it’s about quality, distribution, variety, and the food matrix that comes with it.

This pyramid (slide 7) is a visual guide to prioritising protein in a way that supports muscle maintenance, metabolic health, bone strength, brain function, and gut health - not just aesthetics.

At the base, we build around legumes and plant proteins that deliver both protein AND fibre, feeding the gut microbiome and supporting blood sugar and satiety.

From there, fermented dairy, eggs, seafood, and poultry provide highly digestible protein and essential amino acids that drive muscle repair and recovery - while also supporting calcium intake and nervous system health.

At the top are concentrated protein sources - including grass-fed red meat - used intentionally. This isn’t about eliminating foods either or choosing a label like vegetarian or vegan by any means. A small amount of quality red meat can be incredibly valuable for B12, iron, and overall nutrient density, especially when it complements a plant-forward diet.

The goal isn’t restriction - it’s variety, which your body and gut love !

A diverse intake of protein sources (mostly wholefood based) supports a more resilient microbiome, better nutrient coverage, and stronger long-term health outcomes.

This approach mirrors what we consistently see in the research around Mediterranean-style eating: whole foods, diversity, and balance too…. not extremes.

Eat mostly from the foundation. Include quality animal proteins regularly. Use concentrated sources intentionally.

And remember: distribution matters - aim to include protein with each meal so your body can actually use it throughout the day.

This is protein for strength, energy, longevity, and gut health… based on the best science we have right now.

#nutrition #guthealth #womenshealth #healthyfood #nutritionist

It’s Wednesday ✌🏽 and I’m reflecting on how I’ve prioritised health this week as a busy working mumma.

🌙Meal prep on Sunday made a massive difference to having time to do a lot , this is a huge anchor to making my week run smooth and ensuring the meals are healthy and nourishing,

🌙Getting outdoors and walking ! Moving the body daily improves energy and gets you feeling good about yourself.

🌙Committing to hard workouts that challenge me ! I’ve tried 2 new spaces this week just to incorporate some hard cardio into my routine + meeting new people. I love training on my own but also love the health benefits from being in a community space with others.

🌙Swapping my 2nd coffee for a matcha ! Something I am stoked to be back into a good habit with matcha is a great antioxidant - and black coffee does have its benefits for gut health as it’s a Polyphenol, but too much makes me feel exhausted.

🌙Connection time with family and the kids, the phone is away by 7ish , and we’ve not had the Tv on. This has meant Mia has cooked a meal by herself with a little assistance from me and we played a family board game.

🌙Eating nourishing meals with more plant variety for the gut microbes , this is what gives me so much energy to work hard and have a calmer nervous system, your gut and brain are very connected.

🌙Worked with incredible humans helping them with their wellbeing which fulfils me so much ! In person and online and it’s only Wednesday.

🌙In bed early , with a book , and 7.5-8 hours sleep in the bank!

🌙Worked in different environments to network , meet new people and get out of my home office !

Mid week health check in and I feel all round very grounded ✌🏽 have you checked in with yourself mid week yet ? What do you need to prioritise to ensure you’re giving back your yourself a bit more?? When you do , you can give back to others so much more 💙

#midweekcheckin #healthyliving #healtylifestyle #nutritionist #Pt

There’s a part of the brain that literally grows when you do hard things you don’t want to do.

It’s called the anterior midcingulate cortex - and it’s now known as the brain’s willpower muscle.

This area strengthens when you:

choose discomfort over comfort

follow through on things you said you would do (even when motivation is low)

challenge yourself physically or mentally

resist the easy option

The more you train it, the greater your capacity for:

discipline

consistency

resilience

delayed gratification

doing what needs to be done, even when it’s hard

This is why exercise is so powerful beyond the physical benefits.

Lifting heavy when you’d rather stay comfortable.
Showing up to train when you don’t feel like it.
Completing the session you committed to.

You’re not just building muscle - you’re training your brain to tolerate effort.

And the same applies outside the gym:

finishing the task you said you’d do

having the uncomfortable conversation

sticking to habits that support your long-term health

Every time you do the hard thing on purpose, you are expanding your capacity to do hard things again.

This is how confidence is built.
This is how consistency is built.
This is how people change their lives.

Motivation comes and goes …. but capacity can be trained. ⚡️💪🏾 #beyondthebody #womenshealth #womenswellness #brainhealth #strengthtraining

It’s time to ditch the processed protein food items and make something more wholesome and nourishing like these ✌🏽 these egg cups will boost your protein , keep you satisfied and won’t cause and energy crash! Protein intake is important YES , but quality is even more important 👏🏽 #protein #womenshealth #healthylifestyle #nutritionist #hormonehealth

You don’t need more motivation.
You need better support.

The Well Body Energy Series breaks down why so many women feel exhausted - and how to rebuild energy by working with your body, not against it.

Food.
Movement.
Nervous system.
Sleep.
Metabolism.

🎧 Listen to the Well Body Podcast
🔗 Link in bio
🤍 Save & share

Comment WELL BODY and I’ll send you the link to the show 🎙️

#wellbodypodcast #podcast #healthpodcast #healtylifestyle #nutritionist

My protein intake has been top notch whilst I’ve been adventuring this summer thanks to ‘
@lakoanutrition incredible WPI and @ninjakitchennz (not even sponsored but I’m all about sharing healthy hacks with you all!) sometimes a simple smoothie is all you need to get through that afternoon slump ! #ninjablender #protein #healthylifestyle #summervibes #health

Safe to say this has been one of the best summers yet ☀️

Even though it didn’t start the way I planned, it turned into something really special - full of memories, adventure, exploring, and so much time outdoors. Being in nature and in the water reminded me what life is actually about… doing more, buying less, and soaking up the moments that matter.

I’m feeling incredibly grateful.

Now it’s time to shift gears…stepping back into work full-time and I’m honestly excited for it 😆 Weekly podcast episodes are rolling out, my online nutrition program (focused on gut health, energy, and helping women feel strong as hell) launches this month, and I’m loving working with my online clients and my in-clinic crew.

I’m just really freaking happy to be alive and doing what I do.

Here are a few snaps from my latest camping trip - such an incredible reset. Now let’s go full-time mode ✨✌🏽

February already feels like a grounding month for me.

Inside Beyond the Body, we’re focusing on energy, gut health, and foundations - the things that actually support women long-term, not quick fixes.

The Well Body Podcast is live with the Energy Series, Reset to Rise is coming together behind the scenes, and I’m really excited about what this space is becoming. Comment WELL BODY for the episodes of the energy series.

February isn’t about doing more.
It’s about doing what your body needs better.

Thanks for being here - there’s a lot coming.

Comment WELL BODY and I’ll send you the latest episode directly to your inbox ⚡️💙 #nutritionist #health #wellbeing #nzhealth #womenshealth

This is my not so science video on taking creatine (im kinda over being serious all the time)😝 but trust me when I say this supplement is gold and should be number one on your list ✌🏽 I use @lakoanutrition it’s the best and mixes so well ! Creatine has many benefits for women, one being muscle and recovery 💪🏾 but my absolute favourite is the cognitive benefits we all need to get through each day 🤩 #creatine #gifted #womenshealth #womenswellness #healthylifestyle

The yogi squat has become one of my daily non-negotiables. After almost three years of dealing with back pain, I realised that strength alone was not enough—I needed more mobility, more joint space, and more natural movement patterns in my day.

In the West, our lifestyle is incredibly one-dimensional. We sit in chairs, we commute in cars, we bend in the same directions, and we move within such a limited range. It is no surprise that musculoskeletal pain is so common. Our bodies were not designed to live this way.

A simple practice like the yogi squat helps bring back what our modern lifestyle takes away. It opens the hips, lengthens the lower back, creates space through the pelvis, and encourages the spine to move the way it is meant to. It also supports digestion, pelvic floor health, and overall postural mobility.

Just one or two minutes a day can make a noticeable difference. This small, intentional practice helped reconnect me to my body during a time when pain felt constant.

If you feel stiff, tight, or restricted—especially through your lower back or hips—this is a powerful place to start. #movement #mobility #functionalmovement #womenswellness #womenshealth

Quick Pickled Radishes & Cucumbers🧄

A simple, gut-loving addition to your meals that adds crunch, acidity, and that tangy punch your tastebuds (and digestion) absolutely thrive on.

I made two separate jars:
• one with sliced radishes + fresh garlic
• one with sliced cucumber + fresh garlic

The brine:
– ½ cup apple cider vinegar
– ½ cup water
– 1 tsp salt

Bring the vinegar, water, and salt to a gentle boil, then pour the hot brine over your veggies in clean jars.

Let them cool completely at room temperature, then seal and place in the fridge overnight.
They taste their best the next day and will keep for up to 4 weeks.

You only need a small spoonful with your meals to get the benefits - a little acidity before or with your food helps stimulate digestion, supports gut health, and gets your tastebuds comfortable with those beautiful bitter compounds we need for metabolic health. Different cultures do this all over the world intuitively!

Perfect on bowls, wraps, eggs, salads, chicken, fish… literally everything. #beyondthebody #womenshealth #healthylifestyle #pickle #nutrition

When the eggs run low and there’s no sourdough this is my go to high vibe soul warming protein porridge using @lakoanutrition whey protein isolate the consistency and flavour is just beautiful 👌🏽 definitely a great way to start the day and fuel the muscles after a functional workout 💪🏽 #gifted #womenshealth #womenswellness #healthylifestyle #strengthtraining

A quick, nourishing breakfast that actually supports your hormones, gut, and energy.
This cacao chia pudding takes two minutes to make the night before and gives you a slow-release, blood-sugar-friendly start to the day.
Rich in fibre, healthy fats, antioxidants, and plant diversity - everything your body thrives on.

Dark Cacao Chia Pudding (my version)
Serves 1

Ingredients:
–3 tsp chia seeds
– 1 tsp raw cacao (or 2 tsp for a richer flavour)
– ½–¾ cup milk of choice (dairy, almond, coconut, or kefir for extra gut support)
– A handful of berries (fresh or frozen)
– Optional: small drizzle of honey or maple
– Toppings: pumpkin seeds, sunflower seeds, a light sprinkle of coconut flakes

Method:

Add chia seeds and cacao to a small jar or container.

Pour in the milk and mix well so the chia seeds don’t clump.

Add berries and a little honey if you like.

Refrigerate overnight to thicken.

In the morning, top with pumpkin seeds, sunflower seeds, and coconut flakes for extra crunch and fibre.

Why this breakie is fab for you:
This breakfast supports stable blood sugar, better hormone balance, and long-lasting fullness. Chia seeds bring omega-3s and fibre, cacao adds antioxidants, and the added seeds give you minerals and healthy fats to support steady energy throughout the morning.

A simple, nourishing option you can prepare the night before — perfect for busy women who want energy, balance, and calm throughout their day.

If needed depending on your goals and needs , you can add a protein booster option :

150 gram of Greek yogurt
2-3 scrambled eggs

I’m not usually one to repost someone else’s reel, but this type of messaging can be genuinely harmful. Telling women to avoid squats and deadlifts because they’ll make your legs “less model-like” is outdated, dismissive, and deeply misinformed.

Not every woman is six feet tall with naturally lean limbs – and the constant comparison to unrealistic genetics keeps women small, scared of strength, and disconnected from their long-term health.

The truth is simple: building muscle is one of the most protective things a woman can do. Strong legs reduce your risk of osteoporosis, sarcopenia, falls, fractures, insulin resistance, and metabolic decline. Muscle mass literally acts as armour as you age.

Women deserve to know that lifting weights won’t “ruin” a look. What it will do is give you energy, stability, strength, confidence, and a healthier future.

Don’t let anyone scare you away from doing what your body is designed to thrive on. Strong is not something to avoid. It’s something to aspire to. #strengthtraining #womenshealth #womenswellness #beyondthebody #healthylifestyle

Cutting carbs is one of the fastest ways to tank your energy, disrupt your cycle, increase cravings, and slow your metabolism.

Women need carbohydrates for ovulation, thyroid health, gut health, sleep, and strength.

The real issue isn’t carbs.
It’s dysregulated blood sugar.

A better approach:
• Pair carbs with protein and fats
• Prioritise whole-food fibre-rich carbs
• Start meals with vegetables
• Walk or move after eating
• Eat consistently so you’re not starving by dinner

This is how you support metabolism, hormones, and sustainable fat loss without restriction. ✌🏽✌🏽 #beyondthebody #healthylifestyle #womenswellness #nutritionist #womenshealth

Women are spending $150–$250 per month on gut and hormone supplements… but still struggling with bloating, cravings, fatigue, irregular cycles and mood swings.

Here’s why:
Supplements cannot correct a poor diet, low fibre intake, unstable blood sugar levels, under-eating, chronic stress, or poor sleep.

They can help once the foundation is set — but they will never be the foundation.

When you focus on real, nutrient-rich foods, you get far better results for a fraction of the cost.

A serving of water kefir, sauerkraut, bitter greens, or sunflower seeds with cream cheese gives your gut and hormones exactly what they need to thrive — live bacteria, fibre, minerals, healthy fats, and the cofactors your body actually uses.

Before reaching for another powder or gummy, ask yourself if your meals support the biology you’re trying to fix.

Food first. Foundations first.
Your gut heals through consistency, nourishment, and daily habits… not a $90 probiotic.

#nutrition #womenshealth #guthealth #energy #strengthtraining

Most women don’t need more protein bars or another shake. What we actually need is more fibre.
And the easiest way to increase your fibre intake is by adding small amounts to the meals you already eat.

Here are simple, fibre-rich foods you can add to your meals today without changing your current diet:
• Chia seeds
• Ground flaxseed
• Rolled oats
• Berries (especially raspberries and blackberries)
• Apples or pears with the skin on
• Avocado
• Lentils, chickpeas, black beans or kidney beans
• Edamame
• Green peas
• Sweet potato or pumpkin
• Broccoli, cauliflower and Brussels sprouts
• Leafy greens
• Quinoa and brown rice
• Nuts and seeds (almonds, walnuts, sunflower, pumpkin)
• Psyllium husk (start with 1 tsp)

Small additions add up.
A couple of tablespoons of seeds, a handful of berries, an extra serve of vegetables, or swapping white grains for wholegrains can easily lift your fibre by 10–15 g a day.

Your gut, hormones, mood and energy will reflect it fast.

Most people report feeling significantly better in just 4 days after adding more fibre into their diet, feeling fuller for longer and less fatigued !

If you want help building meals that support your metabolism, hormones and gut health, follow along.

#fibre #beyondthebody #womenshealth #womenswellness #healthylifestyle

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Feel energised, strong and confident in your body

THE BEYOND THE BODY PHILOSOPHY

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