Whats Happening

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.

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 

 

 

     

    Class Schedule

    Pilates

    • Active Muscle Conditioning
    • Core & strength
    • FitBall classes
    • Small Ball / Band & Props

    Senior Fitness Classes

    • Balance, Strength & Mobility
    • Small Ball, Bands & hand weights

    Gym Stick Classes

    • Active Muscle Conditioning
    • Core & strength
    • Mix of HIIT and Pilates based exercises
    • Great for adding that extra workout to your regime

    For more information on individual classes please look under the fitness & training tab on the top menu.

                                     Schedule:

    Pilates

    Day Sessions

    • Monday 11:00 am
    • Wednesday 11 am

    Evening Sessions

    • Mondays 5:30 pm 
    • Tuesdays 6:00 pm (Broad Marsh all)
    • Tuesdays 7:30 pm (New Norfolk)

    Senior Fitness – Brighton

    • Monday 1:00 pm
    • Tuesday 12:00 pm
    • Wednesday 9:15 am

    Gym Stick Classes

    • Tuesday 1:30 pm
    • Thursday 6:00 pm
    Unless otherwise stated all classes are held in my Brighton Studio

    For more information please feel free to contact me:

     

    Hormones and Weight Loss

     

    Have you noticed it becoming more difficult to maintain your ideal weight since entering menopause? Whether you are in perimenopause, menopause, or post-menopause, weight management suddenly becomes more challenging. Body fat starts to accumulate, making it harder to shed those extra kilos. You might feel like you haven’t changed your routine, but have you?
    One common concern among women in this age group is the so-called “menopause belly.” This excess weight around the midsection becomes a common issue for women in their forties and beyond.
    The drop in estrogen levels during menopause often leads to the accumulation of belly fat, which can have serious health implications. Excess weight around the abdomen can increase inflammation levels, raising the risk of heart disease and diabetes.

    Hormones are chemicals produced within and sent throughout your body to help regulate and control your body’s development. They play a large part in many of our daily functions as well as critical life milestones.

    Hormones affect everything from blood sugar to blood pressure, growth and fertility, sex drive, metabolism, and even sleep. Their influence goes as far as changing the way we think and act day to day. There is no doubt that hormones are powerful.

    There are quite a few major life events driven by hormonal changes in the female body—including puberty, pregnancy, and menopause. While men have the same hormones as women, they do not experience high levels or intense fluctuations (except at puberty).

    Women experience more sudden and frequent hormonal changes. For some, these changes can cause difficult symptoms.

    If you’re looking to tackle the menopause belly, here are some strategies to help you shed that stubborn belly fat.

    Hormone Health Starts with the Right Nutrients!

    Here are 5 key nutrients that help support hormone production:

    Magnesium: This powerful mineral helps regulate estrogen and progesterone balance. It even supports progesterone production by nourishing the pituitary gland and can reduce cramps and mood symptoms related to the menstrual cycle.

    Zinc: Vital for hormone production, including estrogen and progesterone, zinc is essential for hormone metabolism and overall enzyme function.

    Vitamin D: Often called a steroid hormone, vitamin D is crucial for maintaining healthy testosterone levels.

    Omega-3 Fatty Acids: These essential fats help balance estrogen levels and play a role in hormone production.

    Iron: Iron is essential for red blood cell production and oxygenation, which is key for hormone production and overall bodily function.

    Find Your Trigger Foods

    If you’re not already eating a well-balanced diet, menopause is a perfect time to start! Start to fend off sugars and look for the foods that trigger your symptoms, and avoid these foods.

    Have a well-rounded diet incorporate foods such as: healthy snacks, including fresh fruits, fish rich in omega 3s, lean protein and of course, lots of vegetables! A diet like this will help you both manage your blood sugar levels and keep your stress levels low.

    Tell Stress To “Take A Walk!”

    Any kind of exercise is beneficial in decreasing stress levels, but studies show that women who go on walks regularly have less menopausal symptoms than women who didn’t.

    In order to make walking an effective exercise, one that burns calories and tones muscles, you have to get your heart rate up. You cannot just go for a leisurely stroll, you need to vamp it up and give your body a challenge.

    Looking for some additional motivation for walking? joining a walking group is a great way to do this. I hike every Friday night, it’s a great way to end the working week and destress ready for the weekend. Our group is always ready to welcome new members.

    Focus on getting a Good Night’s Sleep

    \When you’re going through menopause, getting a good night’s sleep can sound like an impossible dream! There you are…tired but wired, tossing and turning with hot flashes and insomnia. Maybe you’re waking up at 3 am, and can’t get back to sleep, causing you to be irritable and short-tempered the next day.

    But getting a good night’s sleep is critical for weight loss, healthy aging, and elevated moods.

    To help ensure peaceful dreams, try this tip… Before you slip into your sheets, wind down, reduce your screen time half and hour before you turn in, take a warm bath, lather on your favourite cream or lotion, and play relaxing music, read a book or listen to your favourite audio book or podcast, Make it a ritual…just like brushing your teeth!

    Keep Your Cortisol In Check

    Cortisol serves three primary purposes: regulating immune function, increasing blood sugar for fight-or-flight responses, and elevating blood pressure. While it can be beneficial in certain situations, like reacting to sudden traffic incidents, prolonged presence due to stress can be problematic.

    Excess cortisol, particularly when fuelled by stress, can be detrimental. Belly fat cells have a higher concentration of cortisol receptors compared to other cells, intensifying the impact of elevated cortisol levels, especially on midsection fat.

    Participating in physical activity and movement is beneficial for reducing stress on both the body and mind, leading to a decrease in cortisol levels. For mature women, exercises involving resistance training utilising body weight or free weights are highly recommended. Additionally, both meditation and yoga serve as excellent methods for relaxation and stress relief.

    If you need assistance, my fitness programs cater to mature women, while my weight loss programs are specifically tailored for menopausal women.

     

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    Gambling is strictly for adults aged 18 and over. All operators featured on this page are licensed by the UK Gambling Commission (UKGC) and supply access to the national self-exclusion scheme GAMSTOP. If you feel your gambling is becoming a problem, GamCare and BeGambleAware provide free, confidential support via the National Gambling Helpline on 0808 8020 133. Always set deposit and time limits before you play, and care for gambling as a form of entertainment—never as a way to recover losses. Detain in control and have fun with responsibly.

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