HealthyHer with Nicole, 132 Albany Highway, Albany (2025)

26/08/2025

Quick Wins vs Slow & Steady.

Do you feel like you want results yesterday but also know you need to create some long term habits that stick.

What if I told you a bit of both is often the best strategy.

Quick wins give you instant feedback with more energy, clearer thinking and a boost in confidence.
Slow and Steady changes build on that momentum, helping create lasting changes that stick and deliver lasting results.
I'm offering you the chance to get some quick wins and then consolidate them into doable, realistic nutrition and lifestyle tweaks.
Comment SPRING and I'll send you the details to register for my FREE 10-Day SPRING Back to YOU.

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25/08/2025

6 Things I Want Women to Know About Food, Hormones & Health

Let’s cut through the BS ladies, here are 6 things I want every woman over 40 to know:

1️⃣ Alcohol is not helping you reach your goals 🍷
2️⃣ All diets work… but consistency is key 🥗
3️⃣ Cortisol is probably NOT the reason for your belly fat 😅
4️⃣ It is harder to lose weight in menopause — but not impossible 💪
5️⃣ There’s no pill, potion, or quick fix 💊
6️⃣ Your body can change when you work with your hormones, not against them 🌿

Your menopause health journey doesn’t have to be complicated; it just needs the right strategies and support.

💬 Which one of these resonates with you the most? Comment below!

20/08/2025

Spring has sprung… but your energy hasn’t?

If you’re feeling more like hibernating bear than sexy spring butterfly 🐻🦋… this is your sign!

My FREE 10-Day Spring Back to You Project will help you:
✨ Shake off the winter sluggishness
✨ Reboot your energy and mood
✨ Kickstart healthy habits that actually stick

We start Monday, 1st September (prep kicks off 30th August) — and I promise, it’s not about diets, restrictions, or punishing workouts. It’s about feeling like YOU again.

💌 Save your spot now!

https://healthy-her.aweb.page/p/6b360e23-3c53-4875-823a-e4d12cf7a4d9 (copy and paste into browser or enlarge the QR code on your mobile device, hold your finger on it and choose 'open in browser' !! I know I just learnt this today!!

Because this spring, it’s time to stop just surviving… and start thriving my friend. 🌸

15/08/2025

We’re excited to welcome Anna to the team ✨

Anna has no waitlist and is available Monday and Thursday mornings, perfect if you’ve been waiting to see a pelvic health physiotherapist.

Anna's Bio ~ "𝘈𝘯𝘯𝘢 𝘪𝘴 𝘢𝘯 𝘈𝘗𝘈 𝘞𝘰𝘮𝘦𝘯’𝘴, 𝘔𝘦𝘯’𝘴 𝘢𝘯𝘥 𝘗𝘦𝘭𝘷𝘪𝘤 𝘏𝘦𝘢𝘭𝘵𝘩 𝘗𝘩𝘺𝘴𝘪𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵. 𝘚𝘩𝘦 𝘩𝘢𝘴 11 𝘺𝘦𝘢𝘳𝘴 𝘰𝘧 𝘤𝘭𝘪𝘯𝘪𝘤𝘢𝘭 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦 𝘪𝘯 𝘱𝘩𝘺𝘴𝘪𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘺 𝘢𝘯𝘥 𝘩𝘢𝘴 𝘤𝘰𝘮𝘱𝘭𝘦𝘵𝘦𝘥 𝘩𝘦𝘳 𝘔𝘢𝘴𝘵𝘦𝘳𝘴 𝘪𝘯 𝘊𝘭𝘪𝘯𝘪𝘤𝘢𝘭 𝘗𝘩𝘺𝘴𝘪𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘺 𝘢𝘵 𝘊𝘶𝘳𝘵𝘪𝘯 𝘜𝘯𝘪𝘷𝘦𝘳𝘴𝘪𝘵𝘺, 𝘴𝘱𝘦𝘤𝘪𝘢𝘭𝘪𝘴𝘪𝘯𝘨 𝘪𝘯 𝘊𝘰𝘯𝘵𝘪𝘯𝘦𝘯𝘤𝘦 𝘢𝘯𝘥 𝘞𝘰𝘮𝘦𝘯’𝘴 𝘏𝘦𝘢𝘭𝘵𝘩. 𝘚𝘩𝘦 𝘪𝘴 𝘱𝘢𝘴𝘴𝘪𝘰𝘯𝘢𝘵𝘦 𝘢𝘣𝘰𝘶𝘵 𝘱𝘳𝘰𝘷𝘪𝘥𝘪𝘯𝘨 𝘢 𝘩𝘰𝘭𝘪𝘴𝘵𝘪𝘤, 𝘱𝘢𝘵𝘪𝘦𝘯𝘵-𝘤𝘦𝘯𝘵𝘳𝘦𝘥, 𝘦𝘷𝘪𝘥𝘦𝘯𝘤𝘦-𝘣𝘢𝘴𝘦𝘥 𝘢𝘱𝘱𝘳𝘰𝘢𝘤𝘩 𝘸𝘪𝘵𝘩 𝘦𝘷𝘦𝘳𝘺 𝘤𝘭𝘪𝘦𝘯𝘵.

𝘈𝘯𝘯𝘢 𝘪𝘴 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦𝘥 𝘪𝘯 𝘢𝘴𝘴𝘦𝘴𝘴𝘪𝘯𝘨 𝘢𝘯𝘥 𝘮𝘢𝘯𝘢𝘨𝘪𝘯𝘨 𝘢 𝘷𝘢𝘳𝘪𝘦𝘵𝘺 𝘰𝘧 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘤𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯𝘴, 𝘪𝘯𝘤𝘭𝘶𝘥𝘪𝘯𝘨: 𝘱𝘳𝘦𝘨𝘯𝘢𝘯𝘤𝘺-𝘳𝘦𝘭𝘢𝘵𝘦𝘥 𝘣𝘢𝘤𝘬 𝘢𝘯𝘥 𝘱𝘦𝘭𝘷𝘪𝘤 𝘨𝘪𝘳𝘥𝘭𝘦 𝘱𝘢𝘪𝘯 (𝘪𝘯𝘤𝘭𝘶𝘥𝘪𝘯𝘨 𝘴𝘢𝘤𝘳𝘰𝘪𝘭𝘪𝘢𝘤 𝘢𝘯𝘥 𝘴𝘤𝘪𝘢𝘵𝘪𝘤 𝘱𝘢𝘪𝘯, 𝘱𝘶𝘣𝘪𝘤 𝘴𝘺𝘮𝘱𝘩𝘺𝘴𝘪𝘴 𝘥𝘺𝘴𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯, 𝘵𝘢𝘪𝘭𝘣𝘰𝘯𝘦 𝘱𝘢𝘪𝘯), 𝘳𝘦𝘤𝘵𝘶𝘴 𝘢𝘣𝘥𝘰𝘮𝘪𝘯𝘶𝘴 𝘥𝘪𝘢𝘴𝘵𝘢𝘴𝘪𝘴, 𝘣𝘳𝘦𝘢𝘴𝘵𝘧𝘦𝘦𝘥𝘪𝘯𝘨 𝘪𝘴𝘴𝘶𝘦𝘴 (𝘴𝘶𝘤𝘩 𝘢𝘴 𝘤𝘳𝘢𝘤𝘬𝘦𝘥 𝘯𝘪𝘱𝘱𝘭𝘦𝘴, 𝘣𝘭𝘰𝘤𝘬𝘦𝘥 𝘥𝘶𝘤𝘵𝘴 𝘢𝘯𝘥 𝘮𝘢𝘴𝘵𝘪𝘵𝘪𝘴), 𝘱𝘳𝘰𝘭𝘢𝘱𝘴𝘦, 𝘭𝘰𝘸𝘦𝘳 𝘶𝘳𝘪𝘯𝘢𝘳𝘺 𝘵𝘳𝘢𝘤𝘵 𝘴𝘺𝘮𝘱𝘵𝘰𝘮𝘴 (𝘪𝘯𝘤𝘭𝘶𝘥𝘪𝘯𝘨 𝘶𝘳𝘪𝘯𝘢𝘳𝘺 𝘪𝘯𝘤𝘰𝘯𝘵𝘪𝘯𝘦𝘯𝘤𝘦, 𝘶𝘳𝘪𝘯𝘢𝘳𝘺 𝘶𝘳𝘨𝘦𝘯𝘤𝘺 𝘢𝘯𝘥 𝘷𝘰𝘪𝘥𝘪𝘯𝘨 𝘥𝘺𝘴𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯), 𝘢𝘯𝘰𝘳𝘦𝘤𝘵𝘢𝘭 𝘴𝘺𝘮𝘱𝘵𝘰𝘮𝘴 (𝘪𝘯𝘤𝘭𝘶𝘥𝘪𝘯𝘨 𝘧𝘢𝘦𝘤𝘢𝘭 𝘪𝘯𝘤𝘰𝘯𝘵𝘪𝘯𝘦𝘯𝘤𝘦 𝘢𝘯𝘥 𝘤𝘰𝘯𝘴𝘵𝘪𝘱𝘢𝘵𝘪𝘰𝘯) 𝘢𝘯𝘥 𝘱𝘦𝘭𝘷𝘪𝘤 𝘱𝘢𝘪𝘯 (𝘪𝘯𝘤𝘭𝘶𝘥𝘪𝘯𝘨 𝘥𝘺𝘴𝘱𝘢𝘳𝘦𝘶𝘯𝘪𝘢 𝘢𝘯𝘥 𝘱𝘦𝘳𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘱𝘦𝘭𝘷𝘪𝘤 𝘱𝘢𝘪𝘯 𝘤𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯𝘴). 𝘚𝘩𝘦 𝘪𝘴 𝘢𝘭𝘴𝘰 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦𝘥 𝘪𝘯 𝘵𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘮𝘦𝘯 𝘸𝘪𝘵𝘩 𝘭𝘰𝘸𝘦𝘳 𝘶𝘳𝘪𝘯𝘢𝘳𝘺 𝘵𝘳𝘢𝘤𝘵 𝘴𝘺𝘮𝘱𝘵𝘰𝘮𝘴, 𝘱𝘢𝘳𝘵𝘪𝘤𝘶𝘭𝘢𝘳𝘭𝘺 𝘢𝘧𝘵𝘦𝘳 𝘵𝘳𝘦𝘢𝘵𝘮𝘦𝘯𝘵 𝘧𝘰𝘳 𝘱𝘳𝘰𝘴𝘵𝘢𝘵𝘦 𝘤𝘢𝘯𝘤𝘦𝘳.

𝘈𝘯𝘯𝘢 𝘩𝘢𝘴 𝘳𝘦𝘤𝘦𝘯𝘵𝘭𝘺 𝘮𝘰𝘷𝘦𝘥 𝘧𝘳𝘰𝘮 𝘗𝘦𝘳𝘵𝘩 𝘵𝘰 𝘈𝘭𝘣𝘢𝘯𝘺 𝘸𝘪𝘵𝘩 𝘩𝘦𝘳 𝘩𝘶𝘴𝘣𝘢𝘯𝘥 𝘢𝘯𝘥 𝘦𝘪𝘨𝘩𝘵𝘦𝘦𝘯-𝘮𝘰𝘯𝘵𝘩-𝘰𝘭𝘥 𝘥𝘢𝘶𝘨𝘩𝘵𝘦𝘳. 𝘐𝘯 𝘵𝘩𝘦 𝘱𝘢𝘴𝘵 𝘧𝘦𝘸 𝘺𝘦𝘢𝘳𝘴, 𝘴𝘩𝘦 𝘩𝘢𝘴 𝘸𝘰𝘳𝘬𝘦𝘥 𝘪𝘯 𝘗𝘦𝘳𝘵𝘩 𝘢𝘯𝘥 𝘓𝘰𝘯𝘥𝘰𝘯 𝘢𝘴 𝘢 𝘗𝘦𝘭𝘷𝘪𝘤 𝘏𝘦𝘢𝘭𝘵𝘩 𝘗𝘩𝘺𝘴𝘪𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵. 𝘈𝘯𝘯𝘢 𝘪𝘴 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳𝘸𝘢𝘳𝘥 𝘵𝘰 𝘦𝘹𝘱𝘭𝘰𝘳𝘪𝘯𝘨 𝘢𝘯𝘥 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘵𝘰 𝘬𝘯𝘰𝘸 𝘈𝘭𝘣𝘢𝘯𝘺 𝘢𝘯𝘥 𝘢𝘭𝘭 𝘵𝘩𝘢𝘵 𝘪𝘴 𝘩𝘢𝘴 𝘵𝘰 𝘰𝘧𝘧𝘦𝘳."

📞 To book, simply call Pioneer directly (9842 2822) and ask for Anna by name.

12/08/2025

Menopause isn’t just hot flushes and mood swings… some of the symptoms can be downright weird!

From burning tongue to itchy ears to feeling like your skin is crawling 🐜 — our bodies can throw us some unexpected curveballs during this stage of life.

💬So its your turn tell me: What’s the weirdest menopause symptom you’ve ever heard of (or experienced)?

Tell me in the comments. You never know, you might just help someone realise they’re not alone.

12/08/2025

The most divine pistachio chia pudding that hits the spot every-time!!

My secret is, I mix 1 tablespoon of chia seeds with about 1/3 cup of water and let that sit for 30 minutes, stirring a couple of times.

Then I add my other ingredients: 1/3 cup milk, 100g Greek yoghurt, 10g vanilla protein powder, 1 tablespoon pistachio spread, dash of sea salt.

Give it a good mix and leave to do its magic for at least 2-3 hours.

Mixing the water with the chia helps them expand as often yoghurt is too dense to soak into the chia seed and you are left with those annoying little pips stuck in your teeth for the next 7 days (well feels like it anyway).
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11/08/2025

Are you ready to hit the RESET button this SPRING? 🌸

Winter is behind us and it’s time to shake off the sluggishness, clear the mental cobwebs, and get unstuck.

My 10-Day Spring Challenge is designed for women 45+ who are ready to:
✨ Boost their energy without relying on caffeine
✨ Reset their mindset and feel motivated again
✨ Learn simple, doable nutrition swaps to feel lighter
✨ Step into the season with more confidence (and less bloat!)

You’ll get 10 days of simple, guided steps that help you:
💚 Support your hormones naturally
💚 Ditch the habits holding you back
💚 Create momentum that lasts long after the challenge ends

Spring is the perfect time to start fresh — and this reset is about more than just food. It’s about feeling like yourself again.

📅 Starts 1 September (prep starts 30 Aug)
📍 Join from anywhere – it’s all online
💌 Spots are limited – DM or comment “SPRING” for details

11/08/2025

With so much information at our fingertips, menopause can feel overwhelming.

That’s why knowledge is power — the more we understand, the more confidently we can navigate this stage of life.

By separating myths from facts, we can make informed choices that truly support our health and wellbeing.

Every woman’s journey is unique, and having the right information helps you find what works best for you.

What myth would you like me to break down? Tell me in the comments or DM me.

10/08/2025

If you are stuck where you are, nothing will change, if you don't make some changes.

I know it can feel overwhelming and maybe you don't know where to start.

And that is why I am inviting you to my 10-Day Spring Back to YOU Challenge starting Monday September 1.

For 10 days you'll have me by your side helping you create some changes that you can easily slot into your life.

You wont need to buy secret ingredients from the Amazonian rain forest or starve yourself senseless.

This challenge is about hitting the RESET button on any unhealthy habits you may have picked up over the past few years while YOU have been putting everyone else needs before your own.

Making sure your family are healthy and eating well, yet not prioritising yourself and your needs.

Well Superwoman, that needs to change, because you won't be 'superwomaning' for much longer if you are continually putting yourself at the back of the line.

So comment SPRING to register for this FREE challenge and kickstart yourself back to the woman you deserve to feel like.

10/08/2025

Last Friday, I had the absolute privilege of presenting at the Rural Health West Perimenopause and Menopause Forum alongside a group of outstanding female health professionals.

The event was extremely well-organised, and the speakers were all experts in their fields. If you would like a watch my presentation, I have a prerecorded copy available.

Along with the presentation I created 'The Fat-loss for women' 70 page e-book including recipes, meal plan and workouts to follow.

Comment FATLOSS to get the recording and ebook delivered to your inbox.
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30/07/2025

Be honest… which one’s your frenemy: broccoli or burpees?

I know exactly what to eat and how much I need — nutrition is kind of my thing.

But let’s be real… I’m also highly skilled at eating, so that message doesn’t always make it to through to my fork!
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HealthyHer with Nicole

26/08/2025

25/08/2025

20/08/2025

15/08/2025

12/08/2025

12/08/2025

11/08/2025

11/08/2025

10/08/2025

10/08/2025

30/07/2025

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