Embodied Soul

28/04/2026

I was about to write a post about why women need strength training, the benefits, the research, all of it.

But there’s already a lot of information out there about that.

I think most women know that they should be strength training. The World Health Organisation recommends a minimum dose of twice a week.

Most people aren’t doing that, and it’s probably not because you don’t know you need to. There are other barriers that stop people, and most of those aren’t really addressed by the fitness industry.

So I thought I’d write about those instead.
The barriers to entry that I can actually help with.

One of the biggest ones, when I tune in intuitively, is fear.

Not necessarily fear of lifting, although that can be there, but fear of trying something new.

I’ve had this most of my life. Social anxiety, chronic shyness, and selective mutism when I was younger. Just a general sense of awkwardness and difficulty with social situations as an adult.

Even now, after being in so many different environments and having so many life experiences, there’s still a sense of dread when it comes to meeting new people. I don’t even like answering the phone if I don’t know who’s calling.

I’ve really had to force myself to stay connected with people, because I know the risks of social isolation are real, including cognitive decline, dementia, and reduced overall wellbeing.

Right now, I don’t feel the effects of social anxiety as strongly, because I’ve created a space where I feel comfortable interacting with new people.

But I know what it feels like.

As a highly sensitive person, I feel a lot from my environment.

It’s not just the dread of meeting new people, it’s the overstimulation and exhaustion that can come with it.

When there are so many factors you can’t control, and you feel like you have to mask to fit in, it becomes draining. It also makes you very selective about the environments you choose to enter.

If you’re neurotypical, you might not fully understand what I’m talking about here.

But I think many neurodivergent people will relate.

What can help with this is being very discerning about the places you go.

Not every place is going to be right for you. In fact, if you are highly sensitive, most fitness spaces are going to feel all wrong, which is probably why you’ve stuck with yoga up to now.

There was a conversation in one of my classes recently about Zumba, and how it’s a class for extroverts.

I know I wouldn’t enjoy Zumba. I’d feel overstimulated by the music, the pace, the number of people.

My classes are different.

They’re small group classes, not one to one, because part of the medicine is social connection.

But it’s a different kind of connection. It’s not loud or performative or superficial. It’s quieter and more intentional.

I was a yoga teacher before I became a personal trainer, so creating a mindful space where connection is there, but so is self awareness and consideration of other people, is important to me.

But there’s also a realness about the connection that happens in my space that I really enjoy.

It starts with people relating over their achy bodies during check in. You’ll discover that you’re not the only one suffering from aches and pains associated with menopause!

Figuring out the math together as we load up the barbells, and realising that you’re not the only one in the room with menopausal brain fog.

Deadlifting together is where the real connection happens, because the other women will be quietly encouraging you with every lift, and then cheering you on when you hit your heaviest lift, or when you lift more than your age or your body weight.

Doing something hard together builds connection.

The confidence that lifting builds is important, because it translates to all areas of your life, especially socially.

Then you’ll have time to do your own program.

You can do this focused on mindfulness, on your body and yourself, or you can connect with others in a more intentional (but casual) way.

We finish with a group cool down, which is often restorative yoga, to help regulate your nervous system again.

I do have extroverts in my classes and I love them. They bring a spark.

But because I’m an introvert, my classes are designed primarily for other introverts. For highly sensitive and neurodivergent people. For people who want connection, but not in a way that feels performative, pressured, inauthentic or overstimulating, or that brings out your social awkwardness.

It’s not a busy, chaotic gym.

The space is small, with art on the walls, plants, and essential oils in a diffuser. The view outside is of nature, and you can hear the birds.

It’s a place where you can come and get to know people on your own terms.

And where your nervous system is taken into consideration in everything we do.

I can’t take away the courage it takes to try something new.

But I can offer an environment that feels inclusive, calm, and considered, especially for people who don’t feel at home in big, overstimulating fitness spaces.

I also offer a free 1:1 chat before you start, so you can meet me, see the space, and ask anything before joining a class.

If you’re curious, send me a message and we’ll make a time for a chat.

24/04/2026

The only weight that matters
is the weight on the bar.

Not the scale.
Not the number in the mirror.

What you lift.
What you build.
What you become.

If you agree… hit the like button 💪

24/04/2026

I’ve been talking about this a lot in my classes lately. Warm up sets are important and shouldn’t be done mindlessly. Do them with intention, the same way you do your working sets.

23/04/2026

Love this.

20/04/2026

Yep.

19/04/2026

This is not the government to lead us right now. This is good news. 👍 Vote them out.

17/04/2026

Decision making.

It’s something very individual.

Human Design gives really good practical guidance on how it works.

For example: If you’re splenic (like me), you make decisions in the moment. Your guidance comes in strong, and then it disappears. You won’t know until you arrive somewhere whether it’s the right place for you. You won’t know until you’re in someone’s presence if they’re safe for you. And you need to make your decision in that moment.

I went to look at a house the other day. I was really excited about it in my mind, but when I arrived, the moment I drove into the driveway, I knew it was a no.

That no went away almost immediately, and I spent half an hour looking at the house (which looked like it was about to fall down) trying to figure out a way to make it work. Because it’s one of the few properties I can afford.

I could see potential.

But my no was instant.

And even though I spent half an hour entertaining the possibility, afterwards I came back to that first response. And I followed that.

Splenic intuition is very primal. It’s moving before the mind catches up.

My body will move away from someone dangerous (or even just someone who’s sick) before my mind has even registered what’s happening. Sometimes I cross the street for no obvious reason.

It’s why I’ve always felt safe. I’ve lived in places like the USA and South Africa, in areas where there were real risks (people used to tell me not to walk past the townships in SA, but I always felt safe). I’ve done a lot of hiking. And I’ve always had a strong sense of what feels safe and what doesn’t.

It also might be why I have a low injury rate in my classes, I often get an in the moment sense when someone shouldn’t lift something and there is a risk of injury. I will stop them before my mind gets in the way.

Other people have different types of intuition guiding them.

Sacral people will have a gut response. You’ll know in your body whether something is a hell yes or a hell no. If you’re sacral, always listen to that.

People with emotional definition need time. They need to feel their way through a range of emotions before they can get a clear answer. It’s best they sleep on big decisions.

My daughter is like this. She’ll get an initial excitement, but if I act too quickly and sign her up before she’s processed all of her emotions, she might not follow through. Swimming lessons were a recent example, she went twice and then quit.

But with something like her scouts variety show, I gave her a few days. Let her sleep on it. Made sure her yes was still there. And it definitely was, she’s been very committed to it.

There are other ways of deciding too.

Some people need to talk things out.

Reflectors (rare in Human Design) are said to need a full moon cycle to make bigger decisions (which must be hard).

As a splenic person, when I’m following my guidance, I’m very decisive. But I’m also designed to wait until the last moment. Planning too far ahead doesn’t tend to work well for me.

It’s unlikely you’re designed exactly like me.

So even though I like decisiveness, I’m learning patience for people who need more time.

If you find you’re often making the wrong decisions, it might be worth looking at whether you’re actually following your own way of knowing.

I find it fascinating how accurate human design it can be on this.

And I like people to follow their intuition, because they tend to end up in the right places when they do.

The right people come to me when they follow their intuition.

I definitely don’t want people coming to me if they get a no and override it with their mind.

Those people are more likely to push past their bodies.

And that’s where injuries happen.

I want my splenic people to honour if they get a no to come to class on a particular day (even though it’s annoying for me to have last minute cancellations), I trust that you know something that I don’t.

My daughter’s friend is one last example. There was one particular day when she just didn’t want to go to school (I’m assuming she’s sacral or emotional), she usually loves school, but that day she was just getting a very clear no. Of course, as parents we have to pressure them to go anyway. So I drove her to school. She fell down the stairs at school and came home with an injury. I said to her “my gosh, you just knew, didn’t you”.

We do. We know. We’re all intuitive beings, we just need to understand how our intuition works best and learn to trust ourselves.

Send a message to learn more

17/04/2026

I will be here tomorrow (at the Māpua Scout Den), selling books so my daughter can go to Jamboree at the end of the year.

Come down for some rainy day reading material.

Or, come have a chat if you’re interested in Heavy lifting and want to find out more about my classes.

17/04/2026

The Monday “Accessible Strength” class has evolved.

It started out as a gentler entry point into strength training, for people coming back to movement after a break, working with injuries, or just feeling hesitant about getting started.

We started with deadlifting kettle bells, and very small, slow progressions. Feeling safe with learning new movements before loading too much.

Now, because the women in that class have been so consistent, it’s become a very strong, capable group. They’re lifting heavy, feeling confident, and really owning their strength. Some are deadlifting over 50kg, and a few are even bench pressing.

(And they’re all in their 60s!)

So it’s not actually beginner-level class anymore.

Although they are all very lovely and so supportive of each other, I actually think beginners would feel quite intimidated in this group!

So if you’re wanting a more gradual, supported start, I’ve created a new Tuesday 10am class which will be that accessible entry point.

I should rename the Monday class.

17/04/2026

Yes. Better than being old and frail!

17/04/2026

As we move through perimenopause and past menopause our body’s ability to build and maintain muscle and bone decreases.

With lower estrogen levels, it becomes harder for the body to adapt.

We need a stronger stimulus to create change, which means lifting heavier weights.

At the same time, we become more sensitive to stress.

Many of us live in a “tired but wired” state, and high-rep, lighter-weight training can actually add to that stress.

When we don’t recover well, our bodies don’t adapt.

In peri and post-menopause, it’s often more effective to move away from those “medium intensity” workouts and instead create a clearer contrast between hard and easy.

When we do something truly hard, like deadlifting a heavy weight for 3–5 reps, we give the body enough stimulus to adapt, without creating the same kind of lingering exhaustion.

And let’s be honest, who has time to spend doing endless high volume workouts?

If you’re like me, you want to do the most efficient and effective workout possible and then you want to get on with your day

Feeling nervous about lifting heavier?

That’s completely normal. It’s also exactly why I’ve created my Mindful Mobility & Heavy Lifting classes just for women.

Classes are small (maximum of 6 people), so you’ll receive plenty of individual attention and support.

Before you lift anything heavy, I’ll make sure you’re moving well. I’ll help you build good technique and guide your progress at a pace that feels right for you.

Each week I’ll program your lifts so that you can make safe, sustainable progress and take away the guess work.

These classes are ideal for women 40+, but open to women of all ages.

If you’re completely new to lifting and not sure you can do it, then this is the perfect place for you.

Heavy lifting is empowering, it makes you feel confident in all other areas of your life.

Located in Motueka, near Toad Hall.

Message me for more info.

Katy

17/04/2026

It’s a big mindset shift for people to understand that sometimes, less is more.

When people first start with me, I allow them to slowly build up to lifting heavier, so we often start with higher reps.

Often people will want to do 10+ reps each set. And I allow them to do that, until the point they feel comfortable lifting heavier and doing less.

We then move into sets of 3-5 reps for our main lifts.

And sets of 6-8 reps for our accessory lifts.

Obviously, there’s variation, cycles and seasons and I will adapt your rep range depending on the individual exercise and how your body is recovering.

But in general, the real stimulus for change when we’re in peri-meonpause and beyond comes from doing less, higher quality work.

And I don’t know about you, but I LOVE this about heavy lifting.

These days, I just don’t have the patience for more than 8-10 reps of anything.