Unlock Your Vitality and Thrive Through Menopause! Welcome to a transformative journey tailored exclusively for women over 40. As a dedicated health and fitness coach, I am here to guide and empower you through the ups and downs of menopause. Together, we will embrace the changes, conquer challenges, and unlock your true potential. Discover the joy of feeling vibrant, confident, and strong at this stage of life. Let's prioritize your well-being, nourish your body, and reignite your passion for life. Get ready to embrace the next chapter and thrive like never before

EmpowHER Change Project

Are you a woman going through menopause and struggling with your health and fitness goals? Look no further than our 16-week health and fitness program specifically designed for women like you.

Our program is divided into 4 phases, each with a specific focus on nutrition, training, and mindset. We'll help you build a foundation of healthy eating habits and exercise routines, progress to more challenging workouts, and ultimately achieve your peak performance.

Our nutrition protocol emphasizes a balanced diet of lean protein, healthy fats, and complex carbohydrates, with a focus on nutrient-dense foods to support bone health and overall wellness. We'll guide you through the best exercises to build strength and mobility, incorporate cardio, and even offer restorative practices like yoga and Pilates.

But it's not just about the physical. We know that menopause can take a toll on your mental and emotional health as well. That's why we've included a mindset protocol to help you practice mindfulness and stress-reducing techniques, set realistic goals, and celebrate your progress.

With our 16-week health and fitness program, you'll feel confident, strong, and empowered to take on whatever challenges come your way. Don't let menopause hold you back any longer – join our program today and start feeling your best!

💥 Empowher Fit: The 8-Week Deep Dive

🔥 What’s Included:

✔️ 8-Week Strength & Conditioning Program (Gym or Home options)
✔️ Nutrition Coaching with Hormone-Smart Focus
✔️ Customised Movement Plan + Weekly Adjustments
✔️ Initial Strategy Call + 3x Coaching Calls
✔️ Weekly Check-ins with Feedback and Accountability
✔️ Energy, Sleep & Stress Support Protocol
✔️ Empowerment Habit Calendar: Mindset, Movement, Self-Care
✔️ Access to Private Support Group
✔️ Recipe Bundle: Fat-Loss Friendly + Family-Approved Meals
✔️ Final Progress Review & Strategy Plan Beyond 8 Weeks

💪 What You’ll Get:

✅ 4–6kg weight loss (or visible body composition changes)
✅ Strength, definition & real fitness — not just ‘skinny’
✅ More energy, better sleep, and stable moods
✅ A healthier metabolism and smarter approach to food
✅ Confidence in your body and your routine
✅ Momentum you can actually maintain

This Is For You If:

💥 You’re tired of spinning your wheels
💥 You want more than a quick fix — you want a full shift
💥 You’re ready to train smarter, eat better, and feel powerful again

This is your season. This is your comeback.
Let’s build your strength from the inside out — and keep it.

👇 Ready to go all in? Apply or book your spot below.

IM INTERESTED IN A PROGRAM

Programs

FEIRCE AND FABULOUS @ 40 AND BEYOND

8 Week Online Program for home or Gym
Nutrition Guideline and coaching
Clean Eating Recipe Ebook
Pelvic Floor Health guide
Hormone balance 7 day Meal plan
Measurements and progress checks.
Option 1 x 45min PT Session a week

Learn More

EMPOWHER CHANGE

16 Week Program tailored for you for the Home or Gym Updated every 4wks
Weekly or fortnightly Coaching Calls
7 Day Hormone reset
Nutrition and habit tracking with guidance to ensure we are fueling our bodies to success
Technique Check In’s
Weekly Reflection and feedback on your week
Heaps of Education and Resources for your Journey
Access to EMPHC Resource hub
Access to EMPC Community Group
Coach that is always cheering for you and has your back all the way

Learn More

Awesome day down at Blue Rock Lake. People next to us had the best playlist going 🇦🇺🇦🇺 waving with the smell of BBQ wofting. Lol

Water beautiful Ski super fast Al's a speed demon zooming at 92k, while I reached a steady 42k.....lol

Whoop whoop so much fun. 🎿🎿🎿
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#empowherchange #summerfun #watersports #makingmemories💜🎿

The true beauty of life isn’t found in destinations or big milestones. It lives in the people who share your everyday moments. When you really stop and look around, you realise that everything else fades into the background.

This — these connections, this love — is what makes life feel full.

happy Weekend 💜
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#empowHerchange #ThisIsIt
#LifeMoments
#GratefulHeart
#TheGoodStuff

If food labels feel confusing, this is for you 👀

One quick protein check 👉 add a zero to the protein grams and compare it to the calories. It takes seconds and removes a lot of guesswork ✔️

All of these foods have their place, but protein is what supports strength, steady energy, and long-term health — particularly for women over 40 💪✨

🌻 Like and follow for more tips and hacks that help you live a long and healthy life🙌🏻
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#empowHerchange #WomenOver40
#ProteinMadeSimple
#MidlifeHealth
#StrengthForLife

Do Bulgarian split squats improve immunity?

No.

Do they improve patience, balance, and tolerance for everyone breathing too loud today?

Absolutely.💪💪 Today is going to be a good day. 😍

Are u team Love or Hate the Bulgy.
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#empowherchange #StrongWomen
#MenoStrength
#BuildGrit
#TrainForLife

If this list hit a little close to home… you’re not alone 😅

These are signs of stressed hormones — not a lack of effort.
Support cortisol and insulin, and the body finally responds ✨

C0mment DROPS to learn how women are doing this naturally x2 faster

Follow for real, simple health tips for women 40+.
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#empowherchange #hormonehealth #cortisol #menopauseweightloss #weightlossforwomen

Consistency isn’t sexy.
Results are.

It’s the same workouts most weeks.
The same simple meals on repeat.
The same walks, even when motivation is low and life feels full.

No extremes.
No punishment.
No constant restarting.

This is how change actually happens in midlife —
through steady habits your body can trust,
not short bursts of intensity that leave you exhausted.

Progress doesn’t need to be loud to be effective.
It just needs to be done often enough.

If you’re ready for progress that feels sustainable and actually lasts, you’re in the right place..
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#empowherchange #WomenSupportingWomen
#StrongTogether
#MidlifeCommunity
#EmpowHerFit

Your health is feedback.
Not punishment. Not failure. Just information.

It shows up in your energy, your mood, your strength, your sleep.
And it’s shaped by the choices you make when no one’s watching —
what you tolerate, what you prioritise, what you keep putting last.

Ask yourself this:
Do your daily habits match the life you say you want?

Nothing changes overnight.
But everything changes when you stop choosing convenience over care. 💜💜.
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#empowherchange #MidlifeHealth
#StrongWomen
#DailyHabits
#ConsistencyOverPerfection

It’s not that weekends are the problem — it’s how fried your hormones are by Friday.

By the time the week’s done, cortisol is high, insulin is all over the place, and willpower is hanging on by a thread. That’s when the cravings hit hard, energy dips, and it feels like you’ve “lost control” before the weekend’s even started.

These little daily snaps help change that. By supporting cortisol and insulin, they help me head into the weekend feeling calmer, steadier, and way more grounded. Less food noise. More balanced energy. Better sleep.

I still enjoy my weekends — I just don’t spiral through them anymore. And honestly, that shift alone has been a game-changer 💧✨

🤍 So many women are feeling this shift already. If you want to know how, my DMs are open.
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#hormonebalance #womenshealthover40 #cortisolbalance #insulinresistance #weightlossforwomen

Reminder: there will always be someone who doubts you, questions you, or tries to dull your shine.

Don’t shrink. Don’t apologise. Don’t explain.
Let their doubt light a fire under you — not a lid over you.

Every step forward is proof: you’re stronger, capable, and far more unstoppable than they realised.
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#empowherchange #ConfidenceFromWithin
#WomenWhoRise
#MidlifeStrength
#UnstoppableEnergy

Come train with women who actually get you.

Not women trying to be smaller.
Not women chasing trends.
But women who want to feel strong, energised, and confident in bodies that have lived a little.

Women who juggle work, family, stress, tiredness, and changing hormones —
and still show up because they know they deserve to feel good too.

Some train in a group.
Some go semi-private.
Some start one-on-one.

There’s no “right” way to begin here.
Just a safe place to start.

If you’ve been watching quietly thinking “that looks like my people” —

DM START and I’ll help you take the first step. 💜
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##empowherchange #traralgonwomen #womenwholift #liftforlife #gippslandwomen

Somehow I feel better in my 50s than I did in my 40s.

Which sounds strange when you’re a Gen X woman and every second conversation is about sore hips, stiff backs, dodgy knees and “getting old.”

But honestly… I don’t feel that way.
And I know lifting weights is a big part of it.

Turns out the thing we’re often told to avoid in midlife — strength training — is actually what makes everything feel better.

Stronger legs.
More stable joints.
Better sleep.
Less “why does my body hate me today?”

And the sneaky bonus?
You start feeling more confident in your skin again too.

It doesn’t have to be fancy.
Your muscles just need a reason to stick around. 💪😏
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#empowHerchange #StrongAtAnyAge
#WomenWhoLift
#MidlifeStrength
#FitOver50

🚨 PSA for women 40+

If your belly fat, cravings, poor sleep and exhaustion feel out of control…
it’s not because you’re lazy or doing it wrong.

It’s because insulin is high and cortisol is running the show.

And when you give your hormones what they need, your whole body responds.

Balanced insulin = fewer cravings
Calmer cortisol = less belly fat
Better sleep = better everything

That’s why these SNAPS have become part of my daily routine — not to force change, but to support it from the inside out.

Gentle. Natural. Powerful.

And honestly?
It makes everything feel easier 💧✨

Want the Snaps that make this even easier?
C0mment SNAPS and I’ll send you the info 💛
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#empowHerchange #HormoneBalance
#CortisolReset
#InsulinResistance
#PerimenopauseSupport
MidlifeWellness

Monday mornings always remind me who I am.

Not because I feel amazing every time — but because I know I do the things that matter. I fuel my body instead of punishing it. I train because I value strength. I rest when I need to instead of running on empty. I choose long-term wellbeing over short-term comfort.

I don’t chase confidence. I build it — one good decision at a time.

And every time I follow through, I trust myself a little more.

If you want a little of what I’ve built —
more confidence in your body,
more trust in yourself,
more consistency in how you show up —
this is where it starts.

With one small choice.
With one kept promise.
With you.💜💜
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#empowherchange #confidencefromwithin
#selftrust
#healthyhabits
#womenshealthcoach

Sometimes we’re so busy holding everyone else together that we forget…
we’re figuring this out too.

You’re not just a mum.
Not just a wife.
Not just the strong one who keeps it all moving.

You’re a woman living this life for the very first time —
with no manual, no rehearsals, and no do-overs.

You’re allowed to want more.
Rest more.
Feel more.
Become more.

That doesn’t make you selfish.
It makes you human.
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#empowHerchange #WomenInMidlife #StrongWomen #fitover50women #MenopauseJourney

Here"s the thing. ‼️

When cortisol is high and insulin is all over the place, your body stays stuck in survival mode.

That’s when you feel wired but tired, crave sugar, wake at 3am, and wonder why the belly fat won’t budge — no matter how “good” you’re being.

These drops are designed to support exactly that:
✨ calming cortisol
✨ steadying insulin
✨ helping your nervous system feel safe again

And when your body feels safe?
Sleep improves.
Cravings quieten.
Energy lifts.
Fat loss finally becomes possible.

This isn’t about doing more or trying harder.
It’s about giving your hormones the support they’ve been asking for.

If you’re ready to stop fighting your body and start working with it, drop a 🥳 to find out more 💧✨
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#empowHerchange #HormoneBalance
#CortisolReset
#InsulinResistance
#PerimenopauseSupport

Yep thats my Gen, Built muscle. Earned wisdom. Zero BS.. 💪💜

Ageing differently.
Ageing powerfully.
Ageing on our own terms.

That’s the future.
And I’m here for it. 🔥
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#empowherchange #StrongAF
#FutureNanna
#WomenWhoLift
#NoBSEnergy 💪

Not every workout is a banger.
And that’s okay.

Some days you lift heavy.
Some days you feel flat.
Some days you just move your body and call it a win.

That still counts.

Momentum isn’t built on perfect sessions —
it’s built on showing up when motivation is low.

If today was a “just enough” day…
I see you. And I’m proud of you. 💜
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#empowherchange #womenshealthover40
#strengthtrainingforwomen
#consistencyoverperfection
#midlifefitness
strongwomencommunity

At this stage of life, I’m not here for competition.
I’m here for women who see the magic in each other.

Who clap loudly.
Who check in.
Who say, “I see you — and I’ve got you.”

That kind of connection?
It changes everything. 💛
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#empowherchange #strongwomenlifteachotherup

What if this is the year you stop chasing quick fixes…
like millions of women already have?

They’re choosing balance over burnout, support over struggle, and sustainable change over short-term wins.

Because when cortisol is calmer and insulin is steadier, everything shifts —
sleep improves, energy returns, cravings quieten, and fat loss finally becomes possible again.

This year isn’t about doing more or trying harder.
It’s about working with your hormones instead of fighting them.

If that resonates, you know where to find me 💛
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#empowherchange #HormoneBalance
#PerimenopauseSupport
#MenopauseWellness
#CortisolReset
MidlifeHealth

Everyone says “I’ll get back into it soon.”
Meanwhile… these women already did. 👀

First session of 2026. Back to it💪🤩
Energy high, Great catchup and making the most of a cracking afternoon. 🌞

Just local women choosing to start now — not “after things calm down.”

And here’s the truth (sorry, not sorry):
The longer you wait, the harder it feels to walk through the door.

To my local women over 40 —
If you’re watching this in activewear, coffee in hand, thinking
“okay… I really should’ve started,” this is your moment 😏

👉 EmpowHerFit 2026 is underway
I’ve got 4 spots left.

And if group training isn’t your thing?
No stress — I’ve got other options to suit you too.

DM STRONG 💪and we’ll work out what fits you best (without the January BS).
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#empowherchange #empowherfit #2026thebestyet #traralgoncommunity

The beauty of a new year isn’t just in the clean slate—it’s in the lessons we carry forward and the hope we hold for what’s ahead.

After recharging my batteries and spending quality time with the people who matter most, I’m stepping into this new year with purpose, excitement, and a belief that the best is yet to come for me.

If you’re feeling the same energy and claiming this year as your own, here’s a heartfelt Happy New Year to you! 💖

Let’s raise a glass to:
🌟 Personal growth that lights us up.
🌟 Surprises that remind us how magical life can be.
🌟 The kind of happiness that makes our souls dance.

Here’s to a year of endless opportunities, unexpected magic, and the confidence to step into our power.💜
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#empowherchange #2026ready

2025 is nearly over.
And before you rush into planning the “next version” of yourself… pause.

You’ve done more than you’ve given yourself credit for.
You showed up on days you wanted to quit.
You kept going when motivation was nowhere to be found.
You grew in ways that don’t show up on a scale or a highlight reel.

And 2026?
It’s not a reinvention.
It’s a continuation.

Same you.
Just upgraded.
More self-trust.
Better boundaries.
Stronger habits.

Turn the page — not because you weren’t enough…
…but because you’re ready for the next chapter. 💜💜💜
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#empowherchange #WomenOver50
#MidlifeHealth
#MenopauseFitness
#StrengthTrainingForWomen

That’s a wrap on our 2025 group training 🎉

A few legends missing tonight, but honestly… what a year.
I’ve loved kicking your butts, watching you get stronger, and laughing way too much between sets.
And yes… our most overused (and very motivating) word — F&K* — made plenty of appearances 😂

What makes this group special?
You show up.
You hype each other.
You push when it gets tough.
And you never take yourselves too seriously (even when your legs are shaking).

Muscle made.
Friendships built.
Core memories unlocked.

2026… we’re coming for you 💪✨
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#empowHerchange
#StrongWomenClub
#WomenWhoLift
#BuiltNotBought
#CommunityOverCompetition
MidlifeStrength
FitFamEnergy

December workouts don’t need to be perfect to count.
(Perfect is on holidays anyway.)

If you’ve been telling yourself, “If I can’t get all my workouts in, what’s the point?” — hi, this is your reminder.

Strength training still matters in December.
Even when life is loud, the diary’s full, and motivation is sipping champagne.

You don’t need:
• 3–4 gym sessions
• long workouts
• to punish yourself

Two short strength sessions can:
✔ protect muscle
✔ keep your metabolism awake
✔ boost confidence
✔ stop January from slapping you in the face

This season isn’t about PBs.
It’s about protecting your progress…
so January-you quietly says, “Thanks legend.” 💪😌
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#empowherchange
#StrengthOverPerfection
#DecemberTraining
#ConsistencyWins
#StrongWomen

Hot for my partner
Healthy for my life.
Strong for me.

Here’s the part most women need to hear 👇
If weight loss is the only reason you train, you’ll burn out.

Weight loss is a flimsy reason to keep showing up.

It fades.
It frustrates.
It never feels “enough.”

What lasts?
Training for strength.
Training for energy.
Training for confidence, intimacy, and a clear head.
Training for friendships and community.
Training for the version of you who still wants to feel capable at 70.

When I stopped obsessing over “skinny,” I gained something better — consistency.

And that’s the real game-changer.

Skinny is a phase.
Strength is a foundation.

Choose strength.
Choose health.
Choose the version of you that shows up for life.
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#empowherchange #StrongNotSkinny #TrainForYourLife #WomenInMidlife #MuscleIsMedicine ConfidenceFromStrength

December carries a mental load most women don’t talk about.

The planning.
The organising.
The emotional labour.
The constant “holding it all together.”

When life gets loud, your nervous system stays switched on — even when you stop moving.
That’s why you can feel anxious, wired, overwhelmed or exhausted all at once.

This isn’t about “calming down.”
It’s about regulating your body.

Box breathing is a powerful place to start — especially when your mind feels overloaded.

And if you want other options, try these too:

• Extended exhale breathing
Inhale for 4, exhale for 6–8.
Great when you feel anxious or on edge.

• Physiological sigh
Two short inhales through the nose, long exhale through the mouth.
Perfect for quick stress relief in the moment.

No rituals. No rules.
Just small pauses that bring you back into yourself.

Save this for the moments you need it most. 🎄✨
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#empowHerChange #MentalLoad
#NervousSystem
#Breathwork
#ChristmasStress
#CalmRese

These little snaps have honestly been my quiet support this Christmas.🥂🎄

They help keep me calm when life feels loud, energised without the jitters,
balanced when routines are all over the place, and they seriously take the edge off the sugar cravings and food noise.

And the biggest win?
I’m actually sleeping — even during silly season.

They’re not magic.
They don’t replace eating well or moving your body.

But they support your hormones so everything else feels easier to manage.

If you’re wanting to move through Christmas feeling steadier, calmer, and more like yourself —

DM BALANCE and I’ll show you how I’m using them. 💧✨
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#empowHerchange #menopausesupport #insulinresistance #cortisolbalance #balancedrops #happyhormones #hormonesupport #naturaltheropy #sleepsupport #balanceyourhormones #naturalweightloss #womeover50health #thrivingnotsurviving #cortisolreset #menopausehealth #menopauserelief #holistichormonehelp

POV: It’s January 2.

🎄 Christmas is done
🥂 You drank the wine
🍪 You ate like an unsupervised toddler
🏋️‍♀️ And your dumbbells? Purely decorative

Now the scale is yelling.
Your jeans are judging.
And you’re saying, “I’ll start again Monday.”

But here’s the thing…
If you start now,
January doesn’t feel so brutal.

Try this instead 👇

✔️ Keep protein at most meals (it saves you from snack chaos)
✔️ Lift weights 2–3x a week — even short sessions count
✔️ Walk daily (boring, underrated, works)
✔️ Drink water between wines, not just after
✔️ Don’t punish — just return to routine

You don’t need perfection before Christmas.
You just need a few solid habits in place.
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#empowherChange #MidlifeStrength
#WomenOver40Fitness
#MenopauseFitness
#PerimenopauseSupport
#StrongNotSkinny
#LiftHeavyLadies
#SustainableFatLoss
#HealthyHabits
#JanuaryWithoutThePanic
#NoMoreAllOrNothing
#FitOver40
#RealLifeFitness
#TraralgonWomen
#Gippslandwomen

You’re probably telling yourself,
“I’ll deal with this in January…”

Classic 😉

Here’s a little insider secret — you don’t need to wait for Jan 1 to get started.
Every year, my inbox goes off on New Year’s Day.

Big motivation. Big intentions.
But the women who actually follow through?
They’re the ones who lock things in early.
No one’s chasing PBs over Christmas — and that’s okay.

But if you’re serious about making 2026 different, now is the perfect time to line things up.

Message me and take January stress off your plate.

Let’s build your strongest year yet — together. 🔥
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#empowherfchange #TraralgonWomen #GippslandWomen #TraralgonFitness #LocalWomenSupport
#WomenOver40 #StrongAtAnyAge #StrengthTrainingForWomen
#EmpowHerFit #SmallGroupTraining #TrainForLife #fitness4utraralgon

A reminder I try to live by:

The way you show up matters more than you realise.

Your energy.
Your tone.
Your patience (or lack of it).

It all ripples outward — into your home, your friendships, your workplace.

Most of the time, we don’t even notice the impact we’re having…
but our choices quietly set the atmosphere around us.

And that’s powerful.

When you walk into a room, what vibe are you bringing today?
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#empowHerchange #PositiveEnergy
#HowYouShowUp
#KindnessMatters
#GoodVibesOnly
#MindfulLiving
#RippleEffect
#EverydayPositivity
#ChooseKindness
#EnergyMatters
#LeadWithHeart

I’m done chasing thin.

I’m chasing strong.

Strong enough to fall and get back up.
Strong enough to age without fear.
Strong enough to think clearly, move confidently, and live fully.

So yes — I lift heavy.
I drink less.
I eat my protein and my plants.
And I don’t let the scale run the show anymore.

I don’t want to disappear as I age.
I want to take up space — with strength.

Because thin doesn’t protect you.
Strong does.
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#empowherChange #StrongNotThin
#StrongOverSkinny
#WomenOver40
#MenopauseFitness
#MidlifeStrength
#HealthyAgeing
#BoneHealth
#PostMenopauseStrong
#MuscleIsMedicine
#TrainForLife
#StrongBodyStrongMind
#LongevityTraining #WomensHealthCoach

⚠️ WARNING: if you are a woman 40+ and nothing has been working.. babe its your hormones.

These drops may cause.. sorry to say.

🎄 Better sleep during silly season (yes, even after late nights)
🎄 Less stress — including those family gatherings
🎄 Fewer sugar crashes (pavlova still allowed 😉)
🎄 More steady energy without living on coffee or white-knuckling December

Because when cortisol is supported and insulin is steadier, your body copes better with everything — food, stress, sleep, and all the festive chaos.

These aren’t a quick fix.
They’re not a needle.
They’re simple, daily hormone support that helps your body stay balanced — even at Christmas.

✨ Want to see how women are choosing balance over burnout this silly season?

DM BALANCE and I’ll show you how they’re doing it naturally. 💧🎄

👇🏼 Comment “drops” and I’ll send you the info.
📲 Follow for more hormone help.
💌 Tag a friend who needs this!
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#empowHerchange #menopausesupport #insulinresistance #cortisolbalance #balancedrops #happyhormones #hormonesupport #naturaltheropy #sleepsupport #balanceyourhormones #naturalweightloss #womeover50health #thrivingnotsurviving #cortisolreset #menopausehealth #menopauserelief #holistichormonehelp

We never look at the moon and say, “Bit rough tonight.”
We say, “My camera just didn’t do it justice.”

Imagine talking to yourself with the same kindness.

Your reflection isn’t the problem.
The harsh little voice in your head is.
Shift the lens, babe — you’re better than you think. 🌙✨
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#empowHerchange #womenover40 #bekindtoyourself
#midlifewomen
#menopausejourney
#selfcompassion
#strongwomen
#midlifebeauty
#gentledecember
#summerchristmas

🎄 POV: While everyone’s talking Ozempic this Christmas… women are quietly choosing balance instead.

Instead of shrinking their appetite,
they’re calming their cortisol.
Instead of chasing quick fixes,
they’re supporting insulin, sleep, and energy.

Because midlife weight gain isn’t a discipline problem.
It’s a hormone one.

And this time of year?
When stress is high, routines are messy, and the wine flows a little more freely…
your hormones need support, not punishment.

That’s why more women are choosing to balance their bodies naturally —
✨ better sleep
✨ calmer moods
✨ fewer cravings
✨ belly fat finally shifting

No needles.
No extremes.
Just working with their body — even through Christmas.

🎁 Want to see how women are doing it naturally this festive season?

Come have a look — it might be the best gift you give yourself this year. 💛

📩 DM BALANCE and I’ll show you how.
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#empowHerchange #menopausesupport #insulinresistance #cortisolbalance #balancedrops #happyhormones #hormonesupport #naturaltheropy #sleepsupport #balanceyourhormones #naturalweightloss #womeover50health #thrivingnotsurviving #cortisolreset #menopausehealth #menopauserelief #holistichormonehelp

This time of year always reminds me how much women carry.

The organising.
The planning.
The emotional labour.
The “make it magical for everyone else.”

And somewhere in there… we forget ourselves.

So here’s your December reminder:
You’re allowed to feel good, too.
You’re allowed to rest.
You’re allowed to nourish yourself through the chaos.
You’re allowed to have moments that are just for you — not the kids, not the family, not the to-do list.

Christmas isn’t about perfection.
It’s about feeling present — and you deserve to be part of that. 🤍
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#empowherchange #womenover50
#midlifefitness
#menopausefitness
#strongwomen
#fitover40women
#summerchristmas
#christmasstrong
#strengthoverstress
#midlifewellness #holidayvibes

Here’s the truth most people don’t want to hear in December 👇

That voice isn’t wisdom.
It’s not you “giving yourself grace.”
It’s fatigue… mixed with stress… wrapped in tinsel.

And I get it.
It’s the 8th of December.
Everything’s ramping up.
You’re tired. Busy. Over it. Big CBF.

But here’s what I know at 55 — and after coaching hundreds of women through this exact moment:

You don’t feel crap in January because of Christmas.
You feel crap because you completely checked out in December.

So let’s flip the script.

You don’t need to be good.
You don’t need to be strict.
You don’t need to “start fresh.”

You just need to not bail on yourself.

Lift once or twice a week.
Walk most days.
Eat protein before the treats.
Drink some bloody water.

That’s it.

Because future-you in January doesn’t want a detox.
She wants momentum.

And momentum is built now — not when the decorations come down. 💪🎄
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#empowHerChange #MidlifeFitness
#WomenOver40
#FitOver50
#MenopauseFitness
#StrengthTrainingForWomen
#HealthyHabits
#ConsistencyOverPerfection
#DecemberWellness
#SillySeasonSurvival
#StrongNotSkinny
#LifestyleFitness
#MidlifeHealth
#BuildMomentum
#FutureYou
#WomenWhoLift

When cortisol drops and insulin settles…
your whole body breathes out.

That stubborn belly fat?
It finally starts to shift.

Your cravings calm.
Your sleep improves.
Your energy comes back.

And it’s not from starving yourself, overtraining, or chasing quick fixes —
it’s from one simple daily switch that supports your hormones instead of fighting them.

This is how women 40+ are losing fat naturally and feeling like themselves again.

C0mment SNAPS and I’ll show you exactly what I’m using 💧✨
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#empowHerchange #menopausesupport #insulinresistance #cortisolbalance #balancedrops #happyhormones #hormonesupport #naturaltheropy #sleepsupport #balanceyourhormones #naturalweightloss #womeover50health #thrivingnotsurviving #cortisolreset #menopausehealth #menopauserelief #holistichormonehelp

This time of year can feel… a bit wild, hey?

Everyone’s juggling work, kids, school stuff, end-of-year chaos, ageing parents, hormones doing the hokey-pokey — and somehow we’re all meant to be festive on top of it.

And here’s the thing no one tells you:

You can hit your steps.
You can train three times a week.
You can meal-prep like a woman on a mission…

…but if you feel disconnected, everything feels harder.

Not dramatic — just human.

Connection isn’t a “nice to have.”
It’s a core part of health, especially for women in midlife.
It impacts your nervous system, your stress hormones, your sleep, your emotional bandwidth… even your appetite and cravings.

And the silly season?
That’s when connection becomes BOTH harder and more important.

So here’s your gentle nudge:

Reach out to a friend.
Say yes to that coffee.
Join a group.
Message someone you’ve been meaning to check in on.
Or — my personal favourite — surround yourself with people who genuinely get what this stage of life feels like.

You don’t have to do this season (or this stage of life) alone.

We’re wired for connection.
And when women come together?
We get stronger — physically, emotionally, all of it.

If you need a space to feel supported, understood, and seen… you’re always welcome here. ❤️
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#empowHerchange #HealthyChristmas #SillySeasonSurvival #MidlifeWellbeing #MenopauseSupport #Women40PlusFitness #HormoneHealthForWomen #StrongerInMidlife #HealthyHolidayHabits #MenopauseCoach #MindfulMidlife #ConnectionAndCommunity #EmpowHerChange #WomenInMidlife #FeelStrongThisSeason #gippslandwomen #ThriveThroughMenopause

Silly season is basically one long obstacle course:

🍪 cookies
🍷 wine
🧀 cheese boards
🎁 chaos
…and your self-control hanging on by a thread. 😂

But here’s the thing — you don’t need to “be good.”
You just need to make choices that don’t make you wake up in January crying into your leggings and a Christmas pudding with feelings

Protein first.
Hydration always.
Walk the stress off.
Stop at two wines (you KNOW what happens after three).
And for the love of your hormones… sleep.

Enjoy the celebrations.
But don’t abandon the habits that make you feel GOOD.

Your January self will thank you — loudly.

Grab your free Holiday Habit Guide here to keep you sane this month. 🎄✨

https://www.empowherchange.com.au/free-guide
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#empowHerchange #womenover50fitness #midlifewomen
#menopausehealth #perimenopausefitness
#holidayhabits #sillyseasonhealth
#holidayweightgain #fatlossforwomen
#proteinfirst #hydrationstation
#traralgonwomen #gippslandwomen
#fitover50australia #habitbuilding

If you’ve ever walked into the gym carrying more emotional baggage than your actual gym bag… welcome home.

We’re not just lifting weights in midlife — we’re lifting hormones that won’t behave, kids who still need us, partners who can’t find anything, ageing parents, careers, and the entire bloody mental load.

Strength training is where we drop the noise and pick up something solid.

Where the reps make more sense than half the things happening in our bodies.

Where we remember, “Oh yeah… I’m a badass.”

Starting out? Don’t complicate it:
Pick a weight that makes you swear a little.

Do the basics well.
Train 2–3 times a week.
Then rest like it’s your job.

Strength builds slowly — but so did your grit.

You’re primed for this.
Comment 🔥 if you’re done shrinking and ready to take up space.
Adrianne.. X
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#empowHerchange #midlifestrength #womenover40fitness #strongwomenover40 #menopausefitness #strengthtrainingforwomen #fitover50women #womenover40health #menopauseweightloss #healthyhormones #midlifewellness #liftforlife #strongnotskinny #gippslandwomen #australianwomeninfitness #empowherfit#fitmumsaustralia

When cortisol drops and insulin settles… everything changes.
Your cravings calm down.
Your belly fat stops fighting you.
Your energy actually returns.

And the crazy part?
It only takes one simple snap to support those hormones daily — no starving, no stressing, no crazy dieting.

Pair it with clean nutrition, proper hydration, and a little daily movement…
and honestly, the results speak for themselves.

I hang out mostly on Facebook — come find me there, and if you want to know more, comment “DROPS” below and follow so you don’t miss what’s coming next.

Comment DROPS if you want the info 💧💛
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#empowHerchange #menopausesupport #insulinresistance #cortisolbalance #balancedrops #happyhormones #hormonesupport #naturaltheropy #sleepsupport #balanceyourhormones #naturalweightloss #womeover50health #thrivingnotsurviving #cortisolreset #menopausehealth #menopauserelief #holistichormonehelp

New week. New month. New season.
Summer has officially clocked on… and so have we. ☀️

Look, December is wild.
Everyone’s juggling a social life, a to-do list, and a mild identity crisis.
But this is exactly why the small habits matter more than ever.

✨ A 20–30 minute workout (yep, it counts)
✨ Protein in every meal
✨ A walk in the sunshine (hello summer ☀️)
✨ A glass of water before every coffee or bubbles
✨ One decision each day that your future self will fist-pump you for

These little things?
They’re what keep you grounded when the silly season tries to sweep you off your feet.

You don’t have to nail December.
Just don’t abandon yourself in it.

Show up in tiny ways — they compound faster than you think.

And when January rolls in, you’ll be glad you didn’t wait for a “fresh start”…
because you already created one.

Let’s go, summer girl. You’ve got this. 🔥🌺
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#EmpowHerchange#fitover40 #fitover50 #menopausefitness #perimenopausehealth #strongnotskinny #summerhealthgoals #healthyhabitsdaily #womenswellnessau #midlifewomen #strengthforlife #healthythroughthesillyseason #holidayhabits #menopausesupport #summerwellness #empowherfit #smallstepsbigresults #womenshealthcoach #strongwomenover40 #menopauselifestyle

I wish more menopausal women knew… you can lose weight naturally when you balance your hormones — no 💉 needed.

So many women think Ozempic or GLP-1s are the only answer.

But if cortisol is high, insulin is unstable, and sleep is broken… your body will hold onto fat no matter what you inject.

Balance the hormones, and everything shifts:
🔥 Belly fat moves
😴 Sleep improves
🍫 Cravings calm
💪 Energy comes back

That’s why so many women 40+ are choosing a natural approach instead.

The drops help calm cortisol, steady insulin, support sleep and get your body out of survival mode — without the side effects or rebound weight.

You’re not stuck. Your hormones just need support.

C0mment DROPS and I’ll send you the details 💧💛
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#empowHerchange #menopausesupport #insulinresistance #cortisolbalance #balancedrops #happyhormones #hormonesupport #naturaltheropy #sleepsupport #balanceyourhormones #naturalweightloss #womeover50health #thrivingnotsurviving #cortisolreset #menopausehealth #menopauserelief #holistichormonehelp

The silly season can throw your goals around like a toddler with wrapping paper.
One minute you’re “being good”… the next you’re three rum balls deep wondering what just happened. 😂

But here’s the good news:
You can enjoy December without sliding into holiday weight gain territory.
It’s not about perfection — it’s about staying aware of the things that derail you.

🚶‍♀️Regular movement.
Short, sharp workouts when you’re busy.
🐟Prioritising protein and fibre so you’re actually full (not snack-hunting every 10 minutes).
😍And being mindful around all the festive extras that sneak up on you.

You don’t need to miss out.
You just don’t need to lose yourself either.

If you want simple, doable habits to keep you on track this month — without feeling restricted —

grab my FREE Holiday Habit Guide.

https://www.empowherchange.com.au/free-guide

It’ll help you stay grounded, feel good, and breeze into 2026 instead of crawling. 🎄✨
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#empowherchange #sillyseasonhabits
#healthyholidays2024
#holidayhabitguide
#christmaswellness
#healthychristmasideas
#holidayfitnessmotivation
#holidayfatloss
#stayontrackthischristmas
#gipplandwomen
#fitover50australia
#fitover40australia
#traralgonfitness #fitness4utraralgon
#traralgonwomen

“What are you training for?”
Honestly… life.

For the moment I go arse up on wet tiles and need the balance of a ninja.

For hauling groceries, dog food, furniture — without needing a chiropractor on standby.

For for the curveballs — illness, surgery, bed rest — with enough muscle to bounce back, not break down.

For the days where hormones, stress, or life hit harder than expected… and strength is the thing that keeps me steady.

For whatever the F&^% it throws at me really.

Strong isn’t an aesthetic.
It’s insurance.
It’s freedom.
It’s future-you saying “thank god we did this.” 💪🔥
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#empowHerchange #MidlifeStrength
#MenopauseFitness
#WomenOver40Training
#StrongNotFragile
#BuildMuscleInMidlife
#PerimenopauseHealth
#HealthyAgingForWomen
#StrengthForLife

Here’s the truth a lot of women don’t want to hear….

There’s no cheat code in your 40s and 50s.
Not the injections.
Not the crash diets.
Not the quick-fix nonsense.

Your hormones call the shots now — so you’ve got to work with them, not against them.

Here’s what actually starts shifting fat, cravings, energy and mood:

1️⃣ Give your hormones some support

When cortisol is high and insulin is swinging all over the place, your body won’t budge.
Calm them… and everything gets easier.

2️⃣ Keep food simple

Real meals. Real nutrients.
Protein, fibre, colour — your midlife metabolism thrives on basics, not gimmicks.

3️⃣ Drink more water than you think you need

Fatigue, cravings, headaches, bloating… dehydration makes all of it worse.
Most women don’t even realise how much better they’d feel with proper hydration.

4️⃣ Move your muscles

Strength work is queen now.
You don’t need fancy equipment — just resistance.
Muscle protects your metabolism, bones, mood and fat loss.

5️⃣ Sleep like it matters

If sleep is broken, everything is harder.
Your hormones reset overnight — no sleep = no balance.

And when you add in one daily switch that supports your hormones naturally?

Women feel calmer, sleep deeper, crave less and finally start seeing changes again.

If you want to know the drops I use and recommend to my community,
comment DROPS and I’ll send the info 💧✨
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#empowHerchange #menopausesupport #insulinresistance #cortisolbalance #balancedrops #happyhormones #hormonesupport #naturaltheropy #sleepsupport #balanceyourhormones #naturalweightloss #womeover50health #thrivingnotsurviving #cortisolreset #menopausehealth #menopauserelief #holistichormonehelp

Ladies…

If you want menopause to feel less like a midlife ambush and more like a transition you’re actually prepared for… muscle is the game changer.

I’m speaking from experience — I’ve come out the other side of the hot-flash tunnel.
And while strength training didn’t stop every symptom, it did make me feel steadier, stronger, and far less at the mercy of my hormones.

Because here’s the thing:
When you’ve got muscle on your body, everything gets easier — your energy, your joints, your balance, even the annoying weight-creep that tries to sneak in uninvited.

And yes… clothes fitting better never hurt anyone. 😉

If you want to feel capable and confident heading into the next decade, now is the perfect time to build the strength that will actually support you.

And because it’s Black Friday… I’m opening up a small number of spots with a pretty sweet offer.

DM “BLACK FRIDAY” and I’ll send the details.
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#empowHerChange #empowHerFit #menopausefitness #menopausesupport #midlifestrong #strongwomenover50 #menopauseweightloss #menopausehealth #postmenopausal #perimenopausehealth #womenover50fitness #fitover50women #midlifewellness #healthyageing #strengthtrainingforwomen #muscleinmidlife #hormonehealthforwomen #blackfridaysale2025 #blackfridayfitness #dumbbellworkoutsforwomen #homeworkoutsforwomen #fitness4utraralgon

This is the secret no one
tells women 40+…💣💣

Your hormones run the show right now.
Support them — and everything shifts.

🥳Fat loss gets easier.
😋Cravings calm down.
🚶‍♀️Energy comes back.
😴Sleep returns.
👍Confidence grows.

And the best part?
It’s completely natural — NO 💉 REQUIRED.

If you’re ready to feel in sync again, comment DROPS and I’ll send you all the details 💛
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#empowHerchange #menopausesupport #insulinresistance #cortisolbalance #balancedrops #happyhormones #hormonesupport #naturaltheropy #sleepsupport #balanceyourhormones #naturalweightloss #womeover50health #thrivingnotsurviving #cortisolreset #menopausehealth #menopauserelief #holistichormonehelp

Is Unilateral Training Missing From Your Routine? 🤔

If you haven’t included it yet, here’s why it’s a game-changer for women in peri/menopause:

For women in peri/menopause, unilateral exercises—where you work one side at a time—bring serious benefits:

💪 1. Rebuild Your Balance: Hormonal shifts can throw off your balance, leaving you feeling unsteady. Unilateral moves like split squats or single-leg deadlifts help restore that stability.

⚖️ 2. Correct Muscle Imbalances: We all have a dominant side! Unilateral training strengthens both sides equally, helping prevent injuries and ensuring balanced strength.

🦵 3. Preserve Joint Health: As we age, our joints need extra support. Unilateral exercises allow you to focus on proper form, protecting and strengthening those joints during hormonal changes.

🔥 4. Core Activation: Every unilateral move requires core engagement for balance, making it a time-efficient way to work your core while targeting other muscles.

🏋️‍♀️ 5. Real-Life Strength: Life isn’t symmetrical—whether you’re lifting, bending, or carrying, unilateral training prepares you for real-life movements that keep you active and independent.

Think exercise like
✨ Single Arm DB Press
✨ Single Arm Pulldown
✨ Bulgarian Split Squat
✨ Single Leg Deadlift
✨ Single Arm Lat Raise.

Incorporating these moves into your routine will help you stay strong, balanced, and injury-free—essential for longevity and mobility! 💥
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#empowHerchange #FunctionalFitness
#StrengthAndBalance #CoreActivation
#MuscleImbalance #JointHealth #gippslandwomen
#MidlifeFitness #MenopauseFitness
#PerimenopauseWellness #FitnessOver40
#FitAfter40 #StrengthTrainingForWomen

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@emphc.coach.adrianne

Get in Touch

Coach Adrianne

TARALGON, AUSTRALIA 3844

Mobile : 0410591941

Email : makingit.m.i.n.e17@gmail.com

https://www.empowherchange.com.au

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EmPowHer Change Project

EmpowHER Change Project

💥 Empowher Fit: The 8-Week Deep Dive

🔥 What’s Included:

💪 What You’ll Get:

This Is For You If:

Programs

FEIRCE AND FABULOUS @ 40 AND BEYOND

EMPOWHER CHANGE

Get in Touch

EmpowHER Change Project

💥 Empowher Fit: The 8-Week Deep Dive

🔥 What’s Included:

💪 What You’ll Get:

This Is For You If:

Programs

FEIRCE AND FABULOUS @ 40 AND BEYOND

EMPOWHER CHANGE

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Get in Touch