Intentional Wellbeing and Movement

Intentional Wellbeing and Movement Hey Beautiful! 😍
I am excited you are reading about my passion - ‘Intentional Well Being and Movement’ and I have so much to tell you about.

I offer:
⭐️Holistic Life and Nutrition Coaching
⭐️Reiki
⭐️Tai Chi
⭐️Fitness Instruction

My focus in on enabling women, primarily aged between 35-60 to take back their health and wellness. My ideal client:
⭐️May not really know what health and wellness truly means, so I will help YOU identify YOUR vision of the future;
⭐️Is confused by the information overload about what to eat and how to move YOUR body;
⭐️ YOUR life is leading YOU, not YOU leading YOUR life;
⭐️ Puts others before themselves;
⭐️Has a dissatisfaction with YOUR current health status;
⭐️Is lost and uncertain of YOUR future;
⭐️Is unsure how to unravel everything;
⭐️Is unsure how to create a course of action to be more in control of YOUR destiny....
⭐️AND wants to achieve genuine health and wellness and maintain it for the long term. My solutions include:
⭐️Exploring what health and movement of your body means to YOU;
⭐️A focus on identifying and getting rid of self defeating thought patterns that are holding YOU back
⭐️Learning how to achieve, smarter goal planning and actions AND;
⭐️How to live YOUR best life without guilt or regret. My defined outcomes are:
⭐️Better life balance according to YOU;
⭐️Reduced stress;
⭐️Increased self confidence;
⭐️Better communication skills;
⭐️Improved relationships;
⭐️Vitality and enjoyment of life;
⭐️Better sleep;
⭐️Better mood;
⭐️Better focus. The tools we MAY use to achieve these outcomes are:
⭐️Physical movement with exploration of how YOU want to move their body;
⭐️Meditation and breathing;
⭐️Moving meditation and breathing - Tai Chi;
⭐️Introductory and tailored fitness programs by request;
⭐️Specifically tailored worksheets to explore values, beliefs and goals;
⭐️AND Nutrigenomics and Biohacking - these ones are the game changers!!! This is in conjunction with really understanding what YOUR vision of health looks like to establish a realistic approach that fits into YOUR lifestyle and personal needs.

🌿Let's get YOUR journey started NOW!

Easter long weekend… woohoo 🙌✨I love these 4 days. It feels like a super weekend where I can be productive AND still enj...
06/04/2026

Easter long weekend… woohoo 🙌✨

I love these 4 days. It feels like a super weekend where I can be productive AND still enjoy some proper downtime 💛

It’s also a time of celebration. While I don’t personally go to church, I sincerely acknowledge the religious significance of Easter and recognise that Easter eggs and the bunny don’t quite capture that meaning. I’m grateful our family makes sure my grandchildren understand the deeper significance, while still enjoying the fun parts too 🐣🍫

So here’s what my “super weekend” looked like…
✔️ Cleaned the house
✔️ Decluttered the bedroom, home and office
✔️ Painted a room at the practice for admin work and to welcome some incredible practitioners into the space soon 🙌
✔️ Big thanks to my husband for making the painting job so much quicker 💕
✔️ 2 tough but amazing gym sessions 💪
✔️ Grocery shop done
✔️ Dinner sorted for Monday night 🍽️

A full few days… but now the week ahead feels organised and set up 👏

Moments like this remind me how grateful I am for my health, energy and stamina to do the things I love ❤️

Whatever your Easter weekend looked like, I hope it was everything you needed and more 🌿✨

Want to be the oldest in the gym, still showing up, still getting stronger, still smashing goals? ☀️I’m 57. Not perfect....
28/03/2026

Want to be the oldest in the gym, still showing up, still getting stronger, still smashing goals? ☀️

I’m 57. Not perfect. Didn’t start early.

There were years of putting myself last. Years of low energy, stress, and wondering if it was “too late” to feel good in my body again.

It wasn’t.

I started small. Focused on consistency over perfection. Worked with my body, not against it.

Now? I feel stronger, more energised, and more capable than I have in years.

This isn’t about being the fittest in the room. It’s about being the one who never gave up.

If you’ve been thinking about starting… this is your sign.

Message me and I’ll show you how to get there in a way that actually works for your body 🤍

Most people think insulin resistance is about food.It’s not.It’s often your stress 😮‍💨And the tricky part… it doesn’t lo...
24/03/2026

Most people think insulin resistance is about food.

It’s not.

It’s often your stress 😮‍💨

And the tricky part… it doesn’t look how you think it will at the start.

It looks like everyday symptoms you’ve probably normalised 👇

You wake up tired even after a full night’s sleep 😴
You crash mid afternoon and reach for sugar or caffeine ☕🍫
You feel wired but exhausted at night 🌙
You get hangry or shaky if you don’t eat regularly 😵‍💫
You carry more weight around your middle no matter how “healthy” you eat
Your brain feels foggy and you struggle to focus 🌫️
You feel overwhelmed easily or constantly on edge 😣

This is what chronic stress does.

When your body is under ongoing stress, it releases cortisol.

Over time, elevated cortisol signals your body to keep blood sugar higher to deal with perceived “danger”.

The result?

Your cells start ignoring insulin.

That is insulin resistance starting quietly in the background ⚠️

And here’s where it gets missed…

Your blood sugar can still come back “normal” while this is happening.

So what should you actually be looking at?

Fasting insulin
HbA1c trending up not just in range
Fasting glucose creeping up over time
Triglycerides increasing
HDL dropping
Liver enzymes like ALT rising
CRP showing low grade inflammation

These changes are often subtle at first. Easy to overlook. Easy to dismiss.

But they are your early warning signs 🚨

This is the window where you can turn things around.

Before it becomes weight gain that won’t shift
Before energy crashes become your normal
Before it progresses to prediabetes or type 2 diabetes

Stress management is not a luxury.

It is a metabolic strategy 🧠

If you are constantly in fight or flight, your body will prioritise survival over balance every single time.

The goal is not just better food.

It is supporting your nervous system, regulating stress hormones, and creating an internal environment where your body feels safe again 🤍

That is where real change happens ✨

Most people don’t realise this… but your central nervous system is running everything 🧠✨It’s your body’s command centre,...
22/03/2026

Most people don’t realise this… but your central nervous system is running everything 🧠✨

It’s your body’s command centre, made up of the brain and spinal cord, and it controls how you think, feel, and function every single day.

At a functional level, your CNS is constantly:

• Processing information from your body and environment
• Coordinating responses like movement, hormones, and immune activity
• Regulating survival systems like stress, heart rate, breathing, and digestion ❤️‍🔥
• Maintaining balance to keep everything stable internally ⚖️

It’s also deciding whether your body should be in “go mode” or “recovery mode”…

And for most people right now, it’s stuck in go mode ⚠️

So why is this happening?

Because modern life is constantly signalling to your body that you’re under threat even when you’re not 😮‍💨

Here are some of the biggest drivers:

Chronic stress
Not just big events, but the constant mental load, busyness, emotional pressure, and always being on.

Blood sugar instability
Skipping meals, under eating, or relying on quick carbs sends stress signals through the body 🍭📉

Poor sleep
Inconsistent routines, screen exposure, and elevated stress hormones stop the nervous system from properly resetting 😴

Inflammation and gut dysfunction
What’s happening in your gut directly impacts your brain and nervous system 🦠🧠

Stimulant dependence
Caffeine and energy drinks push your system harder while masking underlying fatigue ☕⚡

Lack of true recovery
Scrolling on your phone isn’t the same as switching into a true rest and repair state 📱

Hormonal imbalances
Cortisol, thyroid, and hormonal shifts all directly influence how your nervous system functions 🔄

This is where it shows up in ways people don’t always connect:

• Feeling tired but wired at night 🌙
• Anxiety and overwhelm 😣
• Digestive issues like bloating or constipation
• Weight loss resistance ⚖️
• Cravings and blood sugar swings 🍫
• Poor recovery from exercise 🏃‍♀️
• Brain fog ☁️

Most people think they have a metabolism issue, a hormone issue, or that they just need more discipline…

But often, it’s a dysregulated nervous system driving it all

This is why a surface level approach doesn’t work.

Real change comes from supporting the body at a deeper level, so it actually feels safe enough to shift out of stress mode 🧘‍♀️

That looks like:

• Stabilising blood sugar through the right nutrition 🥗
• Using bloodwork to understand what’s really happening internally 🧪
• Supporting the body with targeted nutrients 💊
• Creating lifestyle habits that allow the nervous system to recover 🌿

When the nervous system is supported properly, everything else becomes easier… energy, digestion, mood, and even fat loss ✨

22/03/2026

Why is the beach so good for us 🌊

There is actually a powerful mix of biology, psychology and environment behind why you feel so good after time by the ocean.

🌊 It calms your nervous system
Being near the ocean helps shift your body out of fight or flight and into rest and restore. The rhythmic sound of waves acts like a natural form of therapy, helping lower cortisol and reduce stress.

🌬️ Ocean air supports your body
Sea air is rich in negative ions, which may help improve mood, support oxygen absorption and boost serotonin. This is why you often feel clearer and more energised after being at the beach.

☀️ Sunlight boosts key hormones
Safe sun exposure supports vitamin D production for immune health and hormones, increases serotonin for mood, and helps regulate melatonin for better sleep.

🧠 It reduces mental overload
The beach is a low stimulus but engaging environment, tapping into Attention Restoration Theory. This allows your brain to reset and improves focus, clarity and creativity.

👣 Grounding or earthing
Walking barefoot on the sand may help regulate the body through direct contact with the earth. It has been linked to reduced inflammation, improved sleep and better nervous system balance.

🧘 It naturally slows you down
At the beach, you walk slower, breathe deeper and become more present. This shift alone has a powerful impact on stress and overall health.

💧 It creates emotional reset
The vastness of the ocean can bring a sense of calm, perspective and connection, which is especially important when you are feeling overwhelmed or burnt out.

07/03/2026

You’re showing up at the gym. 💪
You’re doing the workouts. 🏋️‍♀️
But you’re still feeling…

😴 Exhausted
🔋 Low energy
⏳ Slow to recover
⚖️ Struggling with weight changes
🧠 Brain fog

Different phases of life means your body goes through significant hormonal shifts that can impact metabolism, energy, recovery and muscle maintenance.

Exercise is incredibly important, but supporting your body nutritionally and understanding what’s happening internally is what helps elevate the results of the hard work you’re doing in the gym.

Through advanced bloodwork analysis, personalised nutrition and lifestyle strategies, we can support your body so your training works with your physiology, not against it ✨

💚 Book your complimentary consult to learn how to support your body for better energy, recovery and long term health.











Fitness Cartel Mackay

06/03/2026

The vibe is amazing at the Open Day at Cartel Mackay! 🙌

If you’re around today, come check out this incredible facility.

🏋️‍♀️ Free gym access
🍴 Food available
🎉 Kids activities

It’s a great day to bring the family, explore the space and experience what this community is all about.

We’re here until 2pm – come say hello!

Love this quote 🔥“Life does not get easier or more forgiving, we get STRONGER and more RESILIENT.”Marcus AureliusResilie...
03/03/2026

Love this quote 🔥

“Life does not get easier or more forgiving, we get STRONGER and more RESILIENT.”
Marcus Aurelius

Resilience isn’t about pretending things are fine.
It’s not about pushing through exhaustion.
And it’s definitely not about doing it all alone.

It’s about becoming the kind of person who can hold more.

More responsibility…uncertainty…growth…discomfort without breaking.

As women juggling families, careers, hormones, expectations and the invisible mental load, life may not slow down.

But you can build:

💪 Stronger boundaries
🧠 A calmer nervous system
🥗 A body that is nourished, not depleted
🛌 Deep restorative sleep
💛 Emotional resilience

Strength is not just muscle.
Resilience is not just grit.

It is cellular health.
It is regulated stress response.
It is blood sugar balance.
It is hormonal support.
It is learning to respond instead of react.

Life does not get easier.

But when your body, mind and spirit are supported properly,
You become harder to knock down.

And that changes everything ✨











28/02/2026

And here’s the space at Progutcare Detox Centre ❤️☺️☀️

So good 🤩

👋I just heard a quote, that I need to turn into a question for you all ☀️🤩 give me your answer in the comments…
28/02/2026

👋I just heard a quote, that I need to turn into a question for you all ☀️🤩 give me your answer in the comments…

🥗 There’s a NEW food pyramid… and it’s very different from what many of us grew up with.The original USDA food pyramid (...
08/01/2026

🥗 There’s a NEW food pyramid… and it’s very different from what many of us grew up with.

The original USDA food pyramid (remember the massive base of bread, pasta & cereal?) is officially old news.

👉 The new nutrition model shifts the focus to:
• 🍗 Protein (animal & plant)
• 🥑 Healthy fats
• 🥦 Vegetables & fruit
• 🥛 Quality dairy

⬇️ With less emphasis on grains
🚫 And a stronger message to limit ultra-processed foods and added sugars

⚠️ That said, this still isn’t for everyone.
People with food sensitivities, allergies, gut issues, autoimmune conditions, or hormonal imbalances often need individualised nutrition beyond any pyramid or plate model.

✨ But here’s the interesting part…
This shift is what many health professionals have been advocating for decades, whole foods, better protein intake, healthier fats, and fewer processed carbs.

💭 Some people feel validated
💭 Others feel confused
💭 And some know firsthand that personalised nutrition matters more than any guideline 💯💯💯

👇 What do YOU think of the new food pyramid?





🌿 Your gut does so much more than digest food 🌿Inside your gut lives a community of trillions of microorganisms, your mi...
07/01/2026

🌿 Your gut does so much more than digest food 🌿

Inside your gut lives a community of trillions of microorganisms, your microbiome 🦠
And they influence far more than just digestion.

In fact, your gut plays a powerful role in:
• ⚡ Energy levels
• 🧠 Mood and mental clarity
• 🛡️ Immune function
• 🔥 Inflammation
• 🔄 Hormone balance

🧠 The gut–brain connection is real
Around 90% of serotonin (a key mood-regulating neurotransmitter) is produced in the gut, not the brain.

When the gut is inflamed or imbalanced, it can contribute to:
• Low mood or anxiety
• Brain fog
• Fatigue
• Poor stress tolerance
• Food sensitivities

🌱 A healthy microbiome supports energy and mood by:
• Improving nutrient absorption (iron, B vitamins, magnesium)
• Supporting stable blood sugar
• Reducing systemic inflammation
• Producing short-chain fatty acids that fuel gut and brain cells
• Communicating with the nervous system via the vagus nerve

⚠️ Modern life can disrupt the microbiome
Stress, poor sleep, ultra-processed foods, medications (including antibiotics), restrictive dieting, and chronic inflammation can all reduce microbial diversity.

When diversity drops, symptoms often rise.

✨ Gut health isn’t about perfection or probiotics alone,
It’s about creating the right environment for beneficial microbes to thrive.

Support looks like:
• Eating a diverse range of whole foods 🥗
• Prioritising fibre and plant variety 🌈
• Supporting digestion (not just what you eat, but how you eat)
• Managing stress and nervous system load 🌿
• Addressing inflammation and food reactions
• Personalised support when needed

🌼

If you’re tired, flat, or struggling with mood, your gut may be asking for support, not restriction.

Your gut isn’t separate from your health,
👉 it’s central to it.









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Mackay, QLD

Telephone

+61418758746

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