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Monday 6am - 6pm Tuesday 6am - 6pm Wednesday 6am - 6pm Thursday 6am - 6pm Friday 6am - 3pm

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Stephanie Muschamp Personal Training

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Stephanie Muschamp Personal Training

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Empower/transform
women 35+
💥 no diets
💥 no quick fix
gain strength,lose the "meno belly"

👉 no quick fixes,only long term results

💪 online training program

🥗 nutritional coaching

🩷 Perimenopause coaching
need support..DM me💕

24/02/2026

This is one i will definitely be adding into my routine 🥰

21/02/2026

3k walk, so not far.

Adding in extra steps as feet,ankles and knees can tolerate (Rheumatoid)

Took me back to when I grew up on a farm, the crunch of the track, box thorn hedges, but not getting close to the big flaxes..wetas...🫣😯 sorry but NO lol.

Just listening to the quiet,smell the sea air(just over the hill)..smell of the grass..
And the i thought, I wish I had ny old horse..
The freedom 🩵

Where do you like to walk??

19/02/2026

As today is my 54th birthday...yup i said that out loud🫣🤣

Im reflecting on the last 3/4 years...

So much growth and change has happened
With me and within my biz

My thoughts😊

If I could speak to the woman I was a few years ago…
I’d tell her to stop googling “why won’t this belly budge.”
Why im feeling not myself

Why can't I sleep😭

To stop starting Monday over and over.🍳🥘🍲

To stop thinking she just needed more discipline.
She didn’t need another diet.🤔🫣

She needed education.
She needed strength training,new strategy as I was doing this already

She needed support.🩷

And now?

💥She teaches other women what she once needed.👩‍💻
Her passion
Her drive
To help other women struggling in perimenopause

Happy friday..

12/02/2026

Before anyone judges a women with a "belly"

As someone with adenomyosis this is an important message..

💥When a woman has endometriosis or adenomyosis, her tummy can absolutely look larger or more bloated — and it’s not “just weight gain.”
Here’s why:

🔥 1. Inflammation
Endometriosis is an inflammatory condition. Chronic inflammation in the pelvic and abdominal area can cause:
Extreme pain
Visible bloating
Swelling
A firm, distended abdomen

This is often referred to as “endo belly.”

💨 2. Fluid Retention & Hormonal Shifts
Both conditions are estrogen-sensitive. Hormonal fluctuations can increase:

Water retention
Digestive sluggishness
Cyclical abdominal swelling
So the tummy may look flatter one week and much larger the next.

🩸 3. Enlarged Uterus (Adenomyosis especially)
With adenomyosis, the uterine lining grows into the muscle wall of the uterus, which can cause:
A bulky or enlarged uterus
Lower abdominal heaviness
A visibly rounded lower belly (almost like early pregnancy)

🧠 4. Gut Involvement
Endometriosis can affect the bowel or irritate it, leading to:
Constipation
Gas
Painful bloating
This adds to that distended appearance.

Important to remember
This is not laziness, not lack of discipline, and not “just belly fat.”
It’s often inflammation, organ enlargement, and hormonal impact.

As someone who works with women in hormonal transitions, this is a key area where compassion and the right strategy matters. Aggressive dieting can actually worsen stress and inflammation.

10/02/2026

Ok let's "cut the crap"

Ladies you will not get "bulky" "massive" "look like a dude"
When you lift weights..

What you will get is..
Stronger bones, increasing your bone mineral density 💪

Increased metabolism

Especially when paired with great nutrition
Yup...protein 🍗🍖🥩🍳🥗🍣🍤

Increased lean muscle
We need our lean muscle Especially as we age.

So the best thing you can do for your body when approaching 40 (earlier the better) is lift weights.

3 days a week ,can start at 30 mins!

Do you lift or will you start??
Drop ya comments below😊🩷

program

04/02/2026

Running/walking is fantastic for heart health

But it WONT build muscle
Nor will it help for bone building

Lifting heavy weights will though.

If you work with me and are 35+ my non negotiable is to lift heavy weights

3 + days a week, lifting,pulling,pushing with a load thats heavy for you..

Alongside adequate protein

Are you lifting and eating enough and enough protein??

Need help..pop me a dm😊

30/01/2026

Rest and recovery

11/01/2026

Not long now😁
So excited and have some beautiful ladies egare to start🤗💪🫶

We start the 19th January, I do still have a couple of spots left so if interested pop me a DM😊

What are you struggling with at the moment

💥 weight gain
💥 loss of strength
💥 no motivation
💥 disturbed sleep
💥 a feeling of overwhelm???

We need to chat🩷

10/01/2026

‼️Sunday workout

✅️Swiss ball curls
✅️Lying curls
✅️Barbell RDLS
✅️Hack squat,feet high
✅️Leg extensions
✅️Narrow leg press
✅️Squat/lunge machine ✅️heel elevated squats

Controlled moments

2 -3 sets 10-12 reps.

For me it's a "how does my body feel today"
If not much pain I can push harder.😁
Someday's I struggle to hold on to the weight and my ankles and knees scream

Do WHAT you can, BUT DONT STOP.
My body feels better when I move!
But some days im exhausted and have to rest.

Listen to your body..
It'll thank you for being strong😊🥰

This is key in perimenopause

My ReigniteHER program teaches you what you can do to support your body for long term health

💥 starts 19th January
Want to learn more
Pop me a DM

09/01/2026

‼️‼️Friday Quote.

The most effective way to change your habits,is to focus on,not what you want to achieve, but who you want to become ☺️

May want to read that twice😉

05/01/2026

My 1 to 1 pt sessions have limited availability
So get in touch if wish to secure a spot

04/01/2026

Stop with the endless cardio!!🫣
Get lifting 💪

You can't avoid lossing lean muscle in perimenopause

You HAVE to lift weights
Thats a non negotiable

💫 But I dont want to get "bulky
Tryst me you won't! You'll be protecting your bones, gain lean muscle for longevity

Join my ReigniteHER program
Custom made for perimenopause women who want to drop the belly, learn how to eat without restrictions

Dm me for more info

Address

Hawera

Opening Hours

Monday	6am - 6pm
Tuesday	6am - 6pm
Wednesday	6am - 6pm
Thursday	6am - 6pm
Friday	6am - 3pm

Telephone

+64277749841

Website

facebook.com

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Twisted Willow Soul Healings
1 Union Street

Want your practice to be the top-listed Clinic in Hawera?

STEPH MUSCHAMP

I’m passionate about supporting women to reach their wellbeing goals in a fun and totally supportive environment.

Starting at the gym can be intimidating! I should know because I’ve been that newbie … six years ago i was 17 kilograms heavier, eating crap drinking to much and jus feeling blahh.! also suffered from anxiety. And starting at the gym was a scary! .yes I played tennis and went for walks, Although I wasn’t totally sure at first if it was for me!! once I was at that first class I was overwhelmed with how supportive the other ladies were and it really helped me to feel comfortable and enjoy myself. And afterwards wow! I just felt great and was pretty chuffed with myself 😊

In the end I loved the regular classes and the sense of accomplishment I got out of the session, it was an awesome feeling. I loved it so much I eventually got into lifting weights and body sculpting and then trained to be a Personal Trainer. Every day for me now is spent following my passion and enjoying the priviledge of helping other women become strong and healthy.

If you’re thinking about going to the gym or getting some personal training have a chat with me. I offer personal training, bootcamps, at home fitness progams and lots more.