Category: Nutrition

Revitalise Your Body & Mind – Open now for enrollments

 

12 week weight loss program – Open now for enrollments

Weight gain – weightloss, these are words or a phase in our life that we dread. why is it so hard?

Menopause – whether it’s pre, peri, or any stage in between, you understand the struggle of losing weight. If you’ve reached a point where nothing seems to work anymore, it’s time to give this a try.

After working with many women I have joined together my two signature programs to create a lifestyle solution that will work for you, especially if you want to discover a new approach to a healthy lifestyle without deprivation or guilt.

I’ve had great success with my Eat Revitalise Reboot program as well as the Little Black Dress program, I’ve taken the best from both of these to create a program that works for women of all ages, how? because even though it’s a group program it is still tailored to suit the individual, it’s not about another diet it’s making those lifestyle changes, yes that does include food choices, but also those habits that have changed over the years and the stress we all now seem to be dealing with.

This program offers a 12 week plan with a focus on healthy meals, body-sculpting workouts, and daily motivation and some lifestyle changes, plenty of mind set challenges just to keep it interesting.

🔸 By making a few dietary adjustments, you can see significant changes in how you look and feel.

🔸 Experience a supportive and enjoyable group setting.

🔸 Envision a lifestyle where you maintain a healthy relationship with food, savouring meals with loved ones without the need for constant calorie tracking and deprivation.

🔸 Suitable for those aiming to lose weight, reshape their body, or adopt a healthier eating routine stress-free

The “Little Black Dress Project” seeks to enhance women’s self-confidence, encourage weight loss, and celebrate strength and vitality. With healthy and delicious meal plans, the program eliminates the hassle of meal planning and the constant uncertainty of what to prepare for dinner, as well as the other two meals. Shopping lists and alternate choices also make life that little bit easier

Eat Revitalise Reboot aims to get women back on track with their daily lives, taking back control and managing daily stresses. Stress plays a significant role in weight gain and can hinder weight loss efforts. It manifests in various ways, often without us realizing it, stemming from factors like work, finances, relationships, daily routines, diet, hydration, health issues, and menopause. Elevated cortisol levels due to stress can impact our ability to manage weight effectively.

Together, these two programs form the perfect combination to assist you in not just losing weight but also in restoring your health and vitality.

What is included

🔸 Me, as your coach

🔸 Your own log in website portal, with all the information and guides needed for this program

🔸 New Habits introduced weekly that will help change your mindset and attitude towards weight loss         and healthy living.

🔸 Small daily challenges to keep you motivated and accountable, available through your online portal

🔸 Dietitian-Approved Meal Plan / Guides – designed for weight-loss and complete nutritional balance         with a comprehensive food swap list

🔸 Print-&-Go Grocery Lists to make your shopping a breeze

🔸 Complete Recipe Manual loaded with healthy, delicious, and simple-to-make recipes!

   🔸🔸These clean eating recipes will kick up your metabolism and fill your body with real foods.                           (includes detox days)

🔸 Skills and knowledge to help you decide what you want to eat and what is best for your own body

🔸 Daily motivation to keep you on track and accountable to your goals

🔸 Tracking sheets, goals and guides – in your portal

🔸 Healthy Living Workshops (via Zoom)

🔸   Weekly Focus Webinars (via Zoom)

🔸 Assessment / consultation when you join up with me, to kickstart your program

🔸 Exclusive Face Book group for support, feedback or general chat

🔸 Plus you’ll get tons of support along the way.

Eat the right foods to balance your hormones, Revitalise your body, and Reboot your system, weight loss will follow.

When you eat whole, real foods like those in this meal plan you will rid your body of sugar cravings, rev up your metabolism and energy and teach your body to love the food that will nourish you from the inside out!

Access to your portal, including the meal plans, shopping list and success manual will be available on receipt of payment allowing time to shop, plan and prepare.

If you struggle with weight loss, fatigue, cravings, or mood swings, this program could be the positive change you need. Take the first step towards a healthier, happier you by registering your interest now.

This 12 Week program is priced for

value at only $30 per week

Early Bird Special:  Pay a deposit of $190 to secure your spot – Balance of $190 due by April  6th – this offer expires March 21st.

Or pay the full price on Enrollment $360 and save $$

 

Bank Deposit

Westpac Bank

Account Name: Rejane Cowen

BSB: 037 005

Account: 181030

please use your full name as Description followed by 12wk 

 

 

     

    Do You Have a Healthy Gut?

    Your gut is the host to an entire microbiome of bacteria – an estimated 100 trillion of them!

    Keeping those bacteria happy, healthy, and in balance is a big part of a wellness lifestyle. As you can imagine, what you eat plays a very important role.

    In this mini-guide, we’ll outline the basics of gut health. {Plus, you have access to lots of delicious recipes}. We hope you enjoy! 

    Your gut plays a huge role in your health, affecting not just your digestion but your mood, energy, aches and pains, and even your brain function.

    You’ve heard these sayings before, for good reason:

    • “Listen to your gut.”
    • “Butterflies in your stomach.”
    • “Gut instinct.”

    For centuries, we’ve known that our gut and our well-being are connected.

    Right now, science is uncovering just HOW linked they really are.

     

    First: your gut (aka digestive system) and the amazing trillions of microorganisms that live inside it – breaks down everything you eat.

    This gives your body:

    • The fuel it needs to function.
    • The components of all the numerous hormones, enzymes and compounds that power your body’s processes.
    • The building blocks it needs to repair and recover.

     

    Second: Your gut is a MAJOR part of your immune system

    It serves as your body’s reception area, ushering in the good guys (all the nutrients and micronutrients in your foods) – and working hard to keep out intruders (pathogens, bacteria, and more).

    It does both of these jobs thanks to a permeable lining called “gut associated lymphoid tissue” or GALT.

    When your gut microbes are in balance and your GALT is working well, your gut will recognize a bad guy and attack it.

    BUT… when your gut microbes are out of balance, those bad guys can start to push their way through the reception area, into the “inner sanctum” of your body – invading and growing.

    This can cause all sorts of problems, from digestive upset to chronic inflammation and immune system issues.

    If your gut has ever been out of balance, you know how uncomfortable this can be!

    Over time, having an out-of-whack gut can raise real havoc with your energy, mood, and overall health.

     

    What can cause a gut imbalance?

    This is a huge area of study right now, but major players include:

    • Antibiotics
    • Infections
    • A poor diet (high sugar, low fiber, etc.)
    • Food sensitivities
    • Stress
    • Tainted food
    • And more

    Simply put, a healthy gut starts with a healthy lifestyle – getting enough sleep, reducing stress, and exercising.

    In addition, one of the most important factors involves what you FEED your gut!

    It begins with cleaning out the stuff that isn’t serving you: mainly high-sugar, low-fibre, and processed foods.

    And then it’s about feeding your microbiome with more of the GOOD stuff.

    We’ll break it down into two basic parts.

    Prebiotics feed the probiotics in your gut

    Prebiotics are made up of indigestible fibers such as inulin. 

    These fibers are tough enough to make it through your stomach and small intestine undigested.

    They end up in your colon, where the healthy microbes feed on them.

    This is just one reason why adding fiber to your diet is so important – it keeps your gut happier, healthier and in balance.

    These foods work together to create a healthy, happy gut microbiome.

    Probiotics are the “good” microorganisms – such as bacteria and yeasts – that live in your intestines.

    They help digest foods, destroy disease-causing microorganisms, and create vitamins. 

    Probiotics naturally occur in your gut, but you also can get them from fermented foods and some supplements.

    Research is still ongoing into exactly which strains of probiotics are the best, since they all do different jobs inside your body.

    These foods contain insoluble fibre (such as inulin) that can travel through the top part of your digestive tract without breaking down.

    • Apples
    • Asparagus
    • Bananas
    • Barley
    • Bran
    • Cocoa
    • Chicory root
    • Dandelion Greens
    • Flaxseed
    • Garlic, leek and onions
    • Jerusalem artichokes
    • Legumes (beans and peas)
    • Oats

     

    You might not have heard of some of these foods (yet) but they all have one thing in common: they are fermented! The fermentation process creates gut-friendly “bugs”for your body.

    • Kefir
    • Kimchi
    • Kombucha
    • Miso
    • Natto
    • Pickles (picked with salt & water, not vinegar)
    • Sauerkraut
    • Tempeh
    • Yogurt

     

    If you found this article helpful, the complete guide has some great recipe ideas and is the full article. Complete your details below for the free EBOOK

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    New 12 Week Weight loss Program launch

    Some time ago, I launched one of my most popular programs called “The Little Black Dress Project,” which led to numerous success stories due to its effectiveness.

    Another well-received program of mine is “Eat Revitalise Reboot,” which also delivers remarkable results because it works.

    While both programs received positive feedback, there was a missing element in each of them.

    “The Little Black Dress Project” mainly focuses on realigning your eating habits, customizing meal plans to your current needs, and improving your overall eating habits through detailed meal plans, recipes, shopping lists, and a useful manual. However, it does not address the underlying factors contributing to weight gain and the struggle to lose weight.

    This is where “Eat Revitalise Reboot” comes in; it concentrates on these underlying factors such as daily routines, time management, mindset, daily habits, stress management, motivation, and navigating through menopause.

    To bridge this gap, I have merged the two programs to create a 12-week comprehensive program that tackles all these aspects while ensuring the journey remains enjoyable and straightforward.

    If any of the below scenarios fit you, it’s time you looked at a more natural approach, one that is not ‘one size fits all’ diet fad

    You see… while most diets reduce portion sizes and cut out carbs to trim down, they neglect the most important part… our hormone health and how it affects the metabolism for fat burning! They also don’t take into consideration our AGE….

    Most dieters do this….

    🔸They  under eat so they can lose weight, but it’s resulting in binge cycles and food cravings

    🔸They cut out entire food groups leading to more belly fat

    🔸They don’t have breakfast which reduces the ability to burn fat efficiently for the rest of the day

    🔸They jump from diet to diet damaging their metabolism along the way

    🔸They don’t understand the connection between hormone health and the metabolism for successful weight loss.

    🔸Finally the big one ……. One diet does not suit all, even Keto diets needs to be personalised to suit you.

    And with each attempt, you starve yourself, only to lose a kg or two, without being able to get consistent results.
    Super frustrating and soul-crushing, right?

    Interested?

    Sign up for my newsletter or more information, including when we are starting or click on this link to take you to the Reboot your Body and Mind – 12 Week Weight Loss Program

    Revitalise Your Body & Mind – Starting March 30th 2025