Marcelle Carroll Health

Marcelle Carroll Health Helping people optimise their health through nutrition, lifestyle change, and massage therapy.

Until a couple of years ago, I thought ‘menopause’ would be a few hot flushes and then my period would stop. I feel a bi...
19/03/2026

Until a couple of years ago, I thought ‘menopause’ would be a few hot flushes and then my period would stop.

I feel a bit silly now but we weren’t taught anything else, it wasn’t talked about.

There was a whole lot of suffering in silence going on, and I imagine a whole lot of confused women who thought they were falling apart, getting dementia, or both.

For the record, I’m 50, and right in the weeds of perimenopause - but I’ve never had a hot flush and my cycle has never changed.

Instead, I experienced a few years of random unpleasant physical & mental symptoms that I kept explaining away as something else, before it finally dawned on me that it was perimenopause.

Which is actually THE most full on stage of the menopausal transition (symptom-wise) and can last 5 to 10 fricken years anytime from late 30’s/early 40’s.

So me being me, after the initial shock horror and denial stage (I don’t identify as ‘old’), I jumped headfirst into research & study and added a Peri/Meno Coaching Cert to my arsenal of tools to help women with their health.

Admittedly it began as a selfish pursuit of understanding what the hell was happening to ME, why, and what I could do about it/change.

It’s now to help the gazillion other women who are going through (or are about to go through) the same thing who may not feel compelled to become a qualified coach in the subject 😆

And yes, I’m currently head down bum up behind the scenes building out a signature program including everything you need to know & do (plus actual support from the actual me) so that midlife can be an upgrade not a crisis.

Stand by - I’ll be looking for a beta group for the roll out in a few months time 😉

Join my email list now to be the first to know.

Don’t overthink it! Your best meals are going to be:✅ protein forward✅ filling✅ fibre packed✅ nutrient dense✅ low inflam...
16/03/2026

Don’t overthink it! Your best meals are going to be:
✅ protein forward
✅ filling
✅ fibre packed
✅ nutrient dense
✅ low inflammatory
✅ fuss free

Here’s all those things in a massive dish that gives me 3 lunches this week. Or breakfasts. Or dinners. Or whatever because real food is just real food whether it’s morning, noon or night.

For those wanting to know, it’s a boat load of veggies (grated zucchini, grated pumpkin, cauli, capsicum, mushies, carrot) edamame beans, 9 eggs, 200g cottage cheese, salt & pepper. If no cottage cheese 😒 I add 6 egg whites instead to boost the protein.

I chuck it in the oven til ‘done’ and once cooled, slice it into 3 serves. It’s massive - I like food. Quick and easy.
Probably about 500 calories 🤷‍♀️, definitely about 30g protein. Delicious. Filling. So much goodness for gut health.

Yes you have time for this 😊

Stick to the good stuff folks. Real foods that are actually higher in protein than any other macronutrient and ideally t...
12/02/2026

Stick to the good stuff folks. Real foods that are actually higher in protein than any other macronutrient and ideally things you won’t binge on 😉

Leaner meats, fish, poultry, eggs, high protein yoghurt/cottage cheese for animal-based and highest bioavailability.

Tofu, tempeh and edamame for plant-based.

30/11/2025

Weight vests are having a bit of a moment for 40+ women looking to reverse or prevent bone density loss.
The jury’s out on whether they’re a good or bad move, beneficial or a waste of time, who should use them and who shouldn’t.

My thoughts:
❌ No you don’t need to wear a weight vest to make walking worthwhile.
✅ Yes you need to increase weight/duration slowly - 5-10% bodyweight is ample (I learnt this the hard way)
❌ No a weight vest will not solve all your bone density dilemmas on its own
✅ Yes it’s still really beneficial for loading the skeleton, joints and connective tissue
❌ No this does not replace resistance training for muscle or bone growth
✅ Yes you can even wear one while doing the housework if you like
❌ No you don’t have to buy a ‘vest’, you can wear a good rucksack/backpack (but I love the vest design for the shared weight distribution front & back)
✅ Yes your metabolic rate will increase when walking with one compared to without one and it can be a fun increase in intensity
❌ No you shouldn’t wear one into an airport or other busy public place and expect not to see looks of panic
✅ Yes there are a lot of flies around at the moment





THE WEEK HAS ARRIVED! No, not my 50th…I mean the week that Stranger Things Season 5 comes out!!! 🤯And how bloody perfect...
24/11/2025

THE WEEK HAS ARRIVED! No, not my 50th…I mean the week that Stranger Things Season 5 comes out!!! 🤯

And how bloody perfect that I get to review week ELEVEN at this exact moment in time 😆

I’ll add a quick chaser to all that excitement with “never did I ever” think a Netflix series like this would capture my entire heart and soul haha. I actually have my daughter to blame/thank…but it’s now a full family affair. We’re all in. Bring on Thursday.
Wonder if I can chuck a sickie 🤔

If you’re scratching your head right now, I’m not sure we can be friends.

Meanwhile back at the ranch…

Reeeesonable week. Got my cals in range again and training was on point.

Energy is good - because I’m not starving myself - but I’m now probably right at the tipping point where less would be detrimental to performance AND metabolism. That’s a no deal 🙅‍♀️ So even if results come slower, they will be sustainable and that’s what counts. Remember: progress isn’t linear.

Slept mostly well, had good human interactions, and actually drank enough water.

BUT I feel like the whole thing was overshadowed by an unwise choice on the weekend to - wait for it - glue myself to the effing computer in the complete DELUSION that I could get a huge admin task and a few tech things I’ve been avoiding for eons completely crossed off my list.

Needless to say it didn’t go to plan 😤 but I can be like a dog with a bone and get so locked in I don’t know when to admit defeat. Anyway it meant I was in a mega-funk by last night as I also missed the big walk I’d planned to do in the range to freshen my mind.
Lesson learnt! I chose it, and I will strive to not choose it next time.

It’s a new week though and a good one at that 💃🏼

Only two more update posts after this one so over the next couple of weeks I’ll be re-testing my max lifts in the gym (strength & power) with the goal being gainz while also having lost some bodyfat at the same time.

Comparison vids 🎥 will be shared in stories as well as all the results in the final week - yes pics included.
Because Pics. Don’t. Lie.

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧
Average daily Calories: 1563 (goal
1500-1600)
Average daily Protein: 136g
Average daily Carbs: 111g
Average daily Fat: 66g
Average daily Fibre: 23g

𝐁𝐞𝐯𝐞𝐫𝐚𝐠𝐞𝐬
Coffee 🤎
Average 2L+ water per day
LMNT Electrolytes (a few times a week)
FitAid (sugar free, recovery drink + creatine after training)
No alcohol

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
4 x strength & conditioning sessions at Element Movement
1 x 50min Trail Run (felt light as a feather!)
1 x 50min Walk with weight vest

𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲
Nothing impressive here I’m afraid but I do have a massage coming up this week 🙌

𝐒𝐥𝐞𝐞𝐩
Good. Average 7.5hrs.

𝐒𝐭𝐫𝐞𝐬𝐬
Moderate. High after computer fiasco.

𝐖𝐢𝐧𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
As above - cals/macros ✔️ training ✔️ sleep ✔️ human connection ✔️ felt like I was flying in my trail run ✔️ pull ups felt easier ✔️

𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Old habits die hard.

𝐀𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬?
Like…who’s gonna die in season 5? 😬

‘Midlife’, folks! If you’re reading this, you’re probably either in it or it’s comin for ya. The million dollar question...
17/11/2025

‘Midlife’, folks! If you’re reading this, you’re probably either in it or it’s comin for ya. The million dollar question - will it be a crisis…or an upgrade?
I’ll just be over here upgrading 🙋‍♀️

Think about it. If ‘midlife’ really is MID life…it means I’ve still got about 50 years to go (give or take). Stoked!

Real talk - what does that look like for you? If we’re about half way through, how’s the next half looking? Lifespan and healthspan are not the same thing.

I literally had this draft written when I happened to see content from Gary Vaynerchuk (Gary Vee) on similar.
He’s just turned 50 himself and the start of the caption says “Today I walk into the tunnel for half time ... I left a lot of good work on the field in the first half ... I'm excited to regroup and ponder what I did out "there" and come out stronger, with more intent and understanding and learnings from the 1st half”.

Being a serial entrepreneur, he’s then riffing on the fact that 50 is a perfectly acceptable age to start the business of your dreams (amongst other things). “Stand up and take advantage of your life because there’s SO MUCH LEFT of it”.

Boom. Your health, fitness & wellbeing is the same.

Take hold of this next chapter with both hands. So much is in your control and the bits that aren’t you can optimise.
You’re not too old.

In other news, I was finally a model student this week 💁‍♀️ and got my nutrition in the intended zone of 1500-1600 calories with an average of 1581 cals.
Even with a little camping trip tucked in there ⛺️.

A bit of intentionality was required, but overall things are starting to tick over like a well oiled machine without the need for too much ‘discipline’ - a stage I LOVE for my clients! It’s almost autopilot mode with a slight surge of motivation as well.

Motivation can’t be relied on though 🙅‍♀️
You’ll have heard that before but it’s worth repeating.

Motivation and dedication are two very different things.
When motivation does come to visit - fab! Enjoy. But it’s a fleeting visitor with no loyalty so you’ll be s**t out of luck if you rely on it to keep you going. Find your why.

Training was a mixed bag this week - really low energy for the first couple of days (hormones 🤷‍♀️) but I ended up doing more gym sesh’s than usual just due to opportunity, and a decent amount of zone 2 cardio as well.

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧
Average daily Calories: 1581 (goal
1500-1600)
Average daily Protein: 127g
Average daily Carbs: 120g
Average daily Fat: 68g
Average daily Fibre: 25g

𝐁𝐞𝐯𝐞𝐫𝐚𝐠𝐞𝐬
Coffee 🤎
Average 2L water per day
Keep forgetting to mention LMNT Electrolytes (a few times a week)
FitAid (sugar free, recovery drink after training)
No alcohol

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
5 x strength & conditioning sessions at Element Movement
1 x 50min Trail Walk (run was unappealing that day)
1 x 45min Hike (Mandu) with weight vest
1 x 30min Walk (fast)

𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲
Camping & snorkeling at Osprey ☀️ 💦⛺️
Extra mobility work & trigger point release

𝐒𝐥𝐞𝐞𝐩
Good. Average 7.5hrs.

𝐒𝐭𝐫𝐞𝐬𝐬
Moderate. Lower after camping.

𝐖𝐢𝐧𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Took the opportunity to go camping when it was easier to mung at home. Hiked Mandu gorge, supped, snorkeled & camped at Osprey Bay.
Made some life-admin breakthroughs.
Hit my calories & macros.

𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Low energy start to the week (but bounced back so maybe it’s a win).
Sacrificed some family time at home to recalibrate in nature.

𝐀𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬?

Less than a month til the big 5-0…and it’s actually starting to feel real!Some noticeable shifts in my body composition ...
10/11/2025

Less than a month til the big 5-0…and it’s actually starting to feel real!

Some noticeable shifts in my body composition this week which is right on time as I’m officially now OUT of the ‘messy middle’.

I’m referring to the totally unglamorous middle phase where motivation has left the building and results haven’t RSVP’d yet. You know when you’re making a cake and halfway through everything looks questionable and you’re not sure if it’ll rise or flop? It’s that bit.

Progress feels unclear…you doubt yourself & what you’re doing…

Staying focused on the fundamentals with patience & consistency becomes CRITICAL, but a mission at the same time.
And that’s *without* life throwing its curveballs!

Thank god I’m a coach, so technically I already know this stuff from both theory and practice - ie. having had ‘the talk’ with many, many clients over the years 😙
It’s not always an easy conversation - you’ve gotta have that perfect balance of keynote speaker, and real-talk bad cop.

Turns out having that conversation with yourself is infinitely harder.
In fact I probably just described the value of hiring a health coach right there 😂

The messy middle IS where the magic happens though. And you can’t skip it.
If you survive it, it’s what changes you.

There 👏 are 👏 no 👏 quick 👏 fixes! 👏

Keeping in theme with the last 2 weeks, nutritionally I was a little over the current 1500-1600 calorie window with an average of 1620 cals. This time, because Saturday ‘free day’ was one of those black hole moments 🕳️ of unwise decisions and grazing leading to 2176 cals. Sneaky ‘healthy’ things like a protein cookie & a cottage cheese brownie (when I wasn’t even hungry) got me 🙄

Training was solid. Feel like I’m managing to keep my strength and performance (the goal) while dropping a bit of body fat. Not always a guarantee.

Examples of my daily nutrition are in my stories a couple of times a week (and the highlight in my Insta profile)

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧
Average daily Calories: 1620 (goal
1500-1600)
Average daily Protein: 131g
Average daily Carbs: 98g
Average daily Fat: 81g
Average daily Fibre: 22g

𝐁𝐞𝐯𝐞𝐫𝐚𝐠𝐞𝐬
Coffee 🤎
Average 2L water per day
Mount Franklin sparkling water
FitAid
No alcohol

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
4 x strength & conditioning sessions at Element Movement
1 x 50min Trail Run
1 x 45min Walk (fast)

𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲
1 x 30min beach walk 🤍
1 x swim, bake & chill at Bundegi ☀️ 💦

𝐒𝐥𝐞𝐞𝐩
Good. Average 7.5hrs. Grateful for this I know a lot of women in Peri are practically nocturnal.

𝐒𝐭𝐫𝐞𝐬𝐬
Low - Moderate. Grateful for this too.

𝐖𝐢𝐧𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Nutrition is definitely manageable but getting results - stoked I trusted myself and stuck with the ‘minimum effective dose’ concept for sustainability.
Happy with some benchmark testing in the gym. Trail run felt pretty good again.
Made it to the post workout breaky on Saturday with the Element 10 crew.

𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Felt a bit unproductive in some biz projects this week but in reality it’s simply an expectation management issue (as in, managing mine!)
Chose not to reign in the grazing on Saturday 😏

𝐀𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬?

10/11/2025

Calories & Macros 101 🤓

Don’t die of overwhelm in the process of taking nutrition from ‘intuitive eating’ 🫠 to ‘optimising your nutrition like you mean it’ 👊
Reach out if you’re still confused.

That week flew by! 5 weeks to go 😎I feel like a lot was packed into the last 7 days - saw clients, juggled life-admin an...
03/11/2025

That week flew by! 5 weeks to go 😎

I feel like a lot was packed into the last 7 days - saw clients, juggled life-admin and business admin, worked on my online program, had a mega day in the garden, and still prioritised the foundation of everything - health.

Don’t tell anyone but I did kinda ‘feel my age’ on Saturday after spending all day in the garden and hours spreading out mulch with an old spade 🪏
My lower back felt its age anyway haha - I was a bit concerned there for awhile but thankfully I woke up Sunday feeling fine. Resilience for the win 🙌

Also…I’m calling it. I just do NOT tolerate alcohol anymore. And that makes me enjoy it immeasurably less too. Another shift that’s come along for the ride in midlife!

Truth be told, my ‘drinking’ has been easily capped at 2 drinks per week for years so any less is not a huge adjustment.
Pouring poison down my neck doesn’t really align with becoming harder to kill so leaving boozy times in the past was a no-brainer long ago.
But… I used to reeeeally enjoy my little ration of Saturday night bevo’s!
It’s changed 😑

I say this because I was extremely stoked on Saturday night to put my feet up with Matt after a big day in the yard and admire our handiwork as the sun set with a glass of bubbles in hand.

Somewhere between glass one and two however, I could literally feel myself kind of sliding out of my structural integrity and melting into a puddle 🫠
An average feeling at best.

Anyhoo! If you’ve experienced similar after age 40, blame fluctuating oestrogen & progesterone for affecting how your body metabolizes alcohol. With less oestrogen in particular, there’s less of a protective effect on the liver enzyme activity, so alcohol hits harder & lingers longer.

All the while, the poor liver is trying to clear it out as fast as possible and every other metabolic process has to wait in line. This is because the breakdown of ethanol produces acetaldehyde - a flat out TOXIN that damages cells, inflames tissues and contributes to premature aging.

I know. I’m also fun at parties 💁‍♀️

Thankfully, it’s not a big deal for me and alcohol isn’t a big part of our social fabric.

Nutritionally this week I was againnn a little over the current 1500-1600 calorie ballpark with an average of 1625 cals.
I need to pull my head in 😆

Training was back to an effort that felt more familiar. Didn’t walk enough this week but did more mobility work. Gold star ⭐️

Examples of my daily nutrition are still in my stories a couple of times a week (and the highlight in my Insta profile)

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧
Average daily Calories: 1625 (goal 1500-1600)
Average daily Protein: 130g
Average daily Carbs: 106g
Average daily Fat: 75g
Average daily Fibre: 26g

𝐁𝐞𝐯𝐞𝐫𝐚𝐠𝐞𝐬
Coffee 🤎
Average 1.5L water per day 🙄
Mount Franklin sparkling water
2 x glasses Tread Softly Prosecco 🥂(yes even as a lightweight I’m a lightweight)

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
4 x strength & conditioning sessions at Element Movement
1 x 50min Trail Run
1 x 40min Walk (fast)

𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲
1 x 30min beach walk 🤍
Decent mobility session

𝐒𝐥𝐞𝐞𝐩
Good. Average 7.5hrs. This is ESSENTIAL.

𝐒𝐭𝐫𝐞𝐬𝐬
Moderate.

𝐖𝐢𝐧𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Nutrition is comfortable, love my food.
Enjoyed training. Got my trail run in - and it felt GOOD.
Garden got more overdue attention.
Made progress in building my online program.

𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Still stretching the friendship with my caloric intake.
Less walking, and less nature time.
Missed yoga again for gardening.
Staying patient with the progress in building my online program.

𝐀𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬?

Officially past the half way mark in my 3 months to 50 journey! 😅All things considered this past couple of weeks, I’m fe...
27/10/2025

Officially past the half way mark in my 3 months to 50 journey! 😅

All things considered this past couple of weeks, I’m feeling pretty good 👌

Still going largely by ‘look & feel’ as far as progress goes, as opposed to my relationship with gravity according to inanimate objects.

We all know scales can be fickle at the best of times (to put it politely) but holy hat, I’ve found the hormonal fluctuations of perimenopause have amplified that even more!

Both the scale and the scanner (body composition, not just weight) have declared all sorts of things at times that aren’t necessarily reflective of actual changes - even when testing at the ‘same time’ during my cycle! Fascinating. It’s not called the season of chaos for nothing 😏

That doesn’t mean we ignore things like scale weight completely, but man there’s gotta be boundaries with that thing!
Far beyond the ‘muscle weighs more than fat’ soundbite.
I’ve actually written a blog on this stuff - i’ll link it in comments.

Training-wise…it was a weird week. Since losing Rogue 🖤🐾 I haven’t felt like ‘pushing’ in conditioning/cardio. It’s like I had ZERO desire to feel discomfort in my heart & lungs 🤷‍♀️
Strength on the other hand was more than fine. Different mental and physical focus I guess.
Also felt a litte lacking in the stretching & mobility department this week, so need to up things there, i keep skipping it 🙈

Nutritionally I was a little over the 1500-1600 goal (average 1664) which is slightly annoying…but balanced out the week before I suppose where I had no appetite and was a little under.

Examples of my daily nutrition are back in stories again after a little break (or check the highlight in my Insta profile)

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧
Average daily Calories: 1663 (goal 1500-1600)
Average daily Protein: 138g
Average daily Carbs: 109g
Average daily Fat: 76g
Average daily Fibre: 26g

𝐁𝐞𝐯𝐞𝐫𝐚𝐠𝐞𝐬
Coffee…… ☕️
Average 1.5L water per day 🙄
A few cans of Mount Franklin sparkling
No alcohol

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
5 sessions at Element Movement (not normal and also not at my usual intensity)

𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲
2 x 30min beach walks 🤍

𝐒𝐥𝐞𝐞𝐩
Mostly good. Average 8hrs.

𝐒𝐭𝐫𝐞𝐬𝐬
Moderate. In a better place than the week before.

𝐖𝐢𝐧𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
A little less crazy emotion! Moving forward.
Enjoyed the strength component of my training.
Garden got some overdue attention.
Ticked off a few tasks lurking on my to do list.

𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Less walking, and less nature time.
No trail run, wasn’t feeling it.
Missed yoga.
Nutrition added up real quick!
The void in our lives 🐾

Onward once again! 6 weeks to go 👊

𝐀𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬?

Well this was an update I didn’t wanna write. You never know what’s in store when a new week begins, but I sure did not ...
20/10/2025

Well this was an update I didn’t wanna write.
You never know what’s in store when a new week begins, but I sure did not think we’d be saying goodbye to our beautiful girl 🐾 on Friday night 🖤💔

It was unexpected, way too soon, and surreal in the most awful of ways.

Our beautiful Rogue (who we affectionately called ‘Beagle’ for no reason at all) was an equal member of our little family and we loved her beyond measure. She completed us.

Matt’s shadow & best friend, Issy’s ‘sister’, and for me - a crazy cat lady - well who knew it was possible a dog could overflow my heart and soul the way Rogue did 💗

I’ll leave it there…because to say all I feel, and all she deserves said, would make this the longest post in history.

As with all of you who’ve lost an angel like this, we’ll move forward as best we can. Because it’s all you can do.

A massive void remains and our hearts are hurting, but they’re full of love and unforgettable memories.
She was the best ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

Nutritionally, I’ve under-eaten both cals and protein this week. Not deliberately and not where I wanted it to be, but it’s all I’ve managed. Onward.

Nothing else really matters this week.

I’ll start posting examples of my daily nutrition to stories again in the next few days (and add them to the highlight in my Insta profile)

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧
Average daily Calories: 1389 (goal 1500-1600)
Average daily Protein: 107g
Average daily Carbs: 83g
Average daily Fat: 72g
Average daily Fibre: 19g

𝐁𝐞𝐯𝐞𝐫𝐚𝐠𝐞𝐬
Coffee
Average 2L water per day
2 x glasses of bubbles on Sat night to celebrate Rogue’s life 🥂

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
3 x Strength & Conditioning sessions at Element Movement
1 x 40min Walk (fast)

𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲
1 x 30min beach dog walk
1 x 30min marina dog walk
1 x 30min memorial beach walk
Lots of crying 😭
Lots of gratitude for our memories 🥰

𝐒𝐥𝐞𝐞𝐩
Slightly all over the shop

𝐒𝐭𝐫𝐞𝐬𝐬
Full spectrum again

𝐖𝐢𝐧𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
We were BLESSED with an amazing 11 years and 8 months with our beautiful beagle 🐾 🙏🏻🖤
Irreplaceable time at our favourite walk spot, Hunters Beach ☀️ 💦
And without knowing it would be, a last little walk around the marina together.
3 gym sessions before things went south.

𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Goes without saying.

…It’s a new week 💛

Week 5 was sprinkled with travel ✈️ , 3 different abodes, and loads more eating out than I ever do by choice.But apart f...
13/10/2025

Week 5 was sprinkled with travel ✈️ , 3 different abodes, and loads more eating out than I ever do by choice.

But apart from things that took me by surprise, like the fact ‘Milanese’ on a menu seems to mean suspicious crumbed meat in Italian…nutritionally it was business as usual.

My dear mother had back surgery, hence the travel and anti-routine.
But health goals don’t need to go out the window just because you’re not home.

Airports in particular are rarely a reason to eat off track unless you choose to. Truth. There are SO many excellent grab n go options! I always take my own backup reinforcements anyway - the gourmet delights pre-flight in this case were boiled eggs and avocado in a ziplock bag - but man, you can find countless examples of acceptable nutrition if you’re not keen on throwing something amazing in your handbag.

My non negotiable supply of Chief Beef bars saved me multiple times when on the go yet again - particularly when the hospital cafeteria seemed strangely lacking in anything that wasn’t a sandwich or encased in pastry 🤔.
Coupled with a quick and delish salad that my bestie threw together for me while preparing her own…nourishment was achieved 🙏🏻

Top priority was time with Mum so no training while away this time, but still met a reasonable quota by being strategic before and after the trip.

Secret bonus of a visit to civilization is the grassfed meat I smuggle home in my suitcase! I’m getting pretty skilled at knowing how much I can stash without breaking the 23kg checked baggage cap 😆

Who really knows what my average cals/macros were this week. I did start the attempt to ‘estimate-track’ it all but gave up on day 3.

I’d take an educated guess that I made no progress this week. Let’s call it a holding pattern. Onwards and upwards.

For those waiting on the answer to the million dollar question from last week - I’m kicking things up a notch now and running with a 1500-1600 calorie window. I dare say I’ll be at the upper end of that at all times - cos honestly I don’t wanna be too hungry or feel like I’m in struggle town when it’s NOT necessary for sustainable change.

As always, my protein goal is my priority within that window. ~130g daily is still the go and for those who hate maths that’s about 520 of my daily cals. Leaving about 1000 or so cals for carbs & fat combined, depending on how they swing.

Remember you can see examples of my daily nutrition in stories (or the highlight in my Insta profile)

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧
ESTIMATED average daily Calories: 1800-1900 🤷‍♀️

𝐁𝐞𝐯𝐞𝐫𝐚𝐠𝐞𝐬
Coffee 🤎
Average 1.5L water per day (too low)
No alcohol
A few swigs of Coke Zero on the plane (underwhelming 😒)

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
3 x Strength & Conditioning sessions
1 x 40min Walk (fast)

𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲
1 x 30min beach dog walks
Snorkeling at Turquoise Bay

𝐒𝐥𝐞𝐞𝐩
8 hrs average

𝐒𝐭𝐫𝐞𝐬𝐬
The full spectrum this week!

𝐖𝐢𝐧𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Mum’s surgery went well and quality time with whole fam.
Saw two Perth friends for brief interludes!
8/10 happy with nutrition while away from home for 4 days.
Still managed 3 gym sessions.

𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤
Nutrition away from home (although not a biggie for me)
Less walking and movement in general (unless you count hooning the corridors on mums wheelie walking frame 🫢)
No trail run. Very few beach dog walks.

𝐀𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬?

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