Soul Sister Health

12/10/2025

A little bit of life lately in 📸

Same, same but different ❤️

Anna & Em xo 💕

11/10/2025

⚡️Hi there, beautiful!

We are Anna & Em - founders of Soul Sister Health, real life sisters, one exercise physiologist and one personal trainer and both integrative Health coaches.

We started SSH because we love to work with busy 40+ yr old women who want to uplevel their health so that they can look & feel their best and live a kickass life, full of energy & confidence.

⭐️ We work with women in person (in Brisbane), online with our coaching, fitness studio, workshops, and nutrition programs and LOVE to connect with our tribe here

⭐️In a nutshell, we are two mums with 6 kids between us, aged from 6 to 19 (send help!) 🤪.

⭐️ We love a little active wear, our daily coffee (or matcha) hit and we might be slightly addicted to talking about protein.

⭐️ We totally appreciate that life is a balancing act and when it comes to good health, our philosophy is simple…if you can make small, sustainable changes to your every day, you can begin to live life, full of energy and with more balance.

What we know for sure is that you can truly change your life, when you show up and do the work.

The best part is that you are not doing it alone. We are your #1 cheerleaders, here to show you that you can feel and look your best.

❤️So, FOLLOW along

And if you are ready to step up now - comment THRIVE and we’ll be in touch in the DMs.

This is going to be fun!

Anna & Em xo 💕

10/10/2025

💥 You’re not alone if you’ve ever felt frustrated about fat loss, after 40.

But do you know the most important thing that most people are missing?

🔥It’s not always about doing more…

✨Sometimes the big shift can be about doing one simple thing. Consistently.

It’s because your habits compound.

The stuff that really moves the needle? It’s the little things.

Here’s the thing: Consistency is what makes the difference. It’s not about being perfect—it’s about being intentional.

Small habits, when practiced every day, create momentum. Over time, these micro habits stack up, producing real change in your health, mood, and overall well-being.

A new daily habit of mine is taking a short walk after one of my meals. This little daily habit has been a cornerstone in my wellness routine for the past few months, and I can honestly say it’s made a huge difference.

Why I love it? It supports my body’s natural detox pathways, boosts circulation, helps balance energy, lowers glucose, supports digestion and gives me that grounded, radiant feeling from the inside out. Plus…when I do it after dinner, it improves my sleep!!

The best part? It doesn’t take hours. It doesn’t cost a fortune. You don’t need fancy equipment. Or to be perfect. Just a few minutes a day, and the benefits build for life.

So if you’re feeling overwhelmed and time is one of your excuses, this is your reminder that the smallest steps, done consistently are often the most powerful.

If someone followed you around all day, observing your actions, would they know what your health goals are?

It is the sum of all of the small things that you do every day, that determine the state of your overall health. Focus on the small things, first and build a solid foundation.

💛 And if you would like to know more about How to Manage your Blood Sugar Levels for Metabolic Health, Fat Loss & Energy After 40?

❤️ Comment INSULIN and we’ll get it straight to your DMs.

Anna & Em xo 💕

09/10/2025

08/10/2025

‼️ If you are over 40 and guilty of any of these, you might be sabotaging your energy, fat loss, muscle building and hormones… without even realizing it!

1️⃣ Skipping it
Two meals a day isn’t enough fuel AND by skipping breakfast you miss an impotant opportunity to support your hormones, calm cortisol and set up your metabolism for the day.

2️⃣ Eating too little
A coffee, a bar, piece of toast or mini yoghurt won’t cut it. Underfuelling (especially early in the day) = low energy, brain fog and later in the day cravings.

3️⃣ Skimping on or omitting protein
Protein is your mid life metabolism booster. Shoot for a min of 30g at breakfast to protect muscle burn fat and stay satisfied.

4️⃣ Following traditional breakfast rules.
Your body does not care if you eat cereal, crumpets or a piece of salmon! It just needs protein, carbs and healthy fat. Forget the “breakfast” options that have been marketed to us- Last night’s leftovers? Yes!!!!

5️⃣ Coffee for breakfast?
Coffee on an empty stomach is like gasoline on a fire, after 40. And PS coffee does not equal breakfast. On an empty stomach it spikes cortisol and leaves you drained. Save it til after you’ve eaten protein and fat for more stable energy.

6️⃣ Winging it!
No plan often results in grab and go carbs - muffins, croissant, toastetc - that crash your energy. Prep ahead with overnight oats, egg muffins, smoothie packs or pre cook some protein.

🔥Get breakfast right and you will enjoy:
- Steadier energy
- Easier fat loss
- Better recovery
- More balanced hormones, and
- You’ll help to keep your muscles!

❤️Comment BREAKFAST and we’ll send you some of our favourites.

Anna & Em xo 💕

08/10/2025

‼️ Your metabolism isn’t broken.

What?!?

Research across a lifetime shows little change in metabolism between 20 & 60!

So if it’s not my metabolism, then WTH is going on?

Why am I putting on weight just by looking at a sweet?

Why do I feel sluggish and have no energy?

Why do none of my clothes fit?

Here’s are the 5 most important things you need to know about your metabolism and aging ⬇️

1️⃣ Metabolism doesn’t suddenly “die” at 40. Research shows your metabolism stays pretty steady until around 60. What changes? Your habits. You sit more, move less, eat differently, have more stress, sleep less and blame age.

2️⃣ Muscle is the metabolic engine. One of the big reasons that people feel like their metabolism is slower is thanks to muscle loss. After 30, you lose ~3–8% per decade if you’re not strength training. Less muscle = fewer calories burned daily (muscle is more metabolically active).

3️⃣ Excuses are the real weight gain. “I’m too busy” replaces workouts. “I deserve this” replaces good food choices. “It’s me time” replaces prioritising quality sleep. The result? Extra weight and less energy—not a broken metabolism.

4️⃣ Consistency beats intensity. You don’t need to eat & train like you’re 20. You need to support your body at this age, and do it consistently.

Two - three solid sessions a week of strength training and prioritising protein & fibre on your plate, combined with walking daily will transform your energy and body.

5️⃣ You say you’re doing “all the right things” …..but are you really? Get really honest about what you’re doing. How long you’ve been doing them? How consistent you’ve been? In most cases, it’s one of three things - we are not really doing as much as we think we are OR we’re not doing them all at the same time OR we haven’t really been at them for long (we’re just impatient!).

🤓To understand HOW to reignite your metabolism and boost your energy, after 40 - listen to our latest podcast - “Where has my metabolism gone?”

❤️ Comment PODCAST and we’ll send you the link. It can be straightforward when you know how.

Anna & Em xo 💕

22/02/2025

This week… 💪🏼😅🍃🥦💥❤️

14/02/2025

This week in 📸

💪🏼😅☕️🌴💦❤️💫
Living life by design, not default.

How was your week, beautiful? ✨
What can you do this weekend, to really light you up?

Now make sure you do it! 🤩

Anna & Em xo 💕

04/02/2025

❤️ Let’s normalise our 40s and 50s being the best decades yet!

It’s no secret that we are making perimenopause some of our best years yet, and we are 100% committed to helping you do the same!

If you’ve heard that the menopause years signal that “it’s over” for you in some way, or “it’s all downhill from here” then we need to talk!

Here are 5 things we’re doing after 40 in order to make the next 40, our best years yet….

1️⃣ More daily movement like walking - Incorporating more consistent movement like walking boosts fat loss along with our mood, improves bone and joint health, and is a great way to regulate your blood sugar (extra beneficial after a meal) among many other perks.
2️⃣ Increasing the volume (not the frequency) of our training. We follow a balanced training plan that includes resistance training and some explosive cardio (time limited HIIT) with rest and active recovery days in between.
3️⃣ Prioritizing rest and recovery days. Might sound counterintuitive, but doing this right means we can avoid overtraining that causes elevated cortisol, burnout and muscle breakdown. When we recover, we give our body a chance to repair and come into our next session stronger.
4️⃣ Home cooking. This is an essential and non-negotiable part of our self care that helps us control so much about our nutrition. It allows us to focus on fibre rich vegetables and whole foods that support our gut health, plus plenty of protein for our needs as active women in perimenopause (and we can prevent muscle loss).
5️⃣ Getting to bed at a consistent time every night. While changing hormones can disrupt our sleep, making our bedtime a priority regardless helps us have every chance to wind down, get off our phones and give the body and mind a break and the opportunity to get the deep sleep it needs to function well and restore our energy balance. Sleep is also essential to weightloss and controlling hunger hormones which makes weight maintenance easier.

These simple things have helped us so much and we want YOU to feel good in your skin and be as strong and healthy as you can be too!

Comment “BEST YET” if you want to know HOW to get started.

Anna & Em xo 💕

28/01/2025

💥 So many of you asked for the recipe to these, that we had to add them to the grid!

🍌Our GF banana coconut muffins🥥

❤️Hit SAVE right now and share with someone who will love these as much as we do!

Here we go!

INGREDIENTS:
2 large ripe bananas, mashed
3 tablespoons coconut oil, melted
3 eggs
½ teaspoon vanilla extract
¼ cup coconut flour
¼ teaspoon baking soda
¼ teaspoon sea salt
¼ cup shredded coconut
1 tablespoon raw honey, maple syrup or rice malt syrup

Optional
¼ cup nuts, chopped (walnuts, macadamia, pecans all yum - or you can keep it nut-free)
¼ cup dark chocolate, broken into pieces
1 teaspoon cinnamon, all spice, nutmeg, etc

METHOD
Preheat the oven to 180 degreesC and grease a standard size muffin tin with coconut oil/ olive oil/ butter.

In a large bowl, mash the banana with a fork or potato masher, then add the coconut oil, eggs, honey and vanilla. Using a whisk, mix the ingredients well.

In a separate bowl, mix together the coconut flour, baking soda, salt, shredded coconut and cinnamon.

Using a spatula, mix the dry ingredients with the wet just until combined.

Fill each muffin cup to the top and if using, insert a piece of dark chocolate into the top.
Bake in the preheated oven for about 20 minutes or until a skewer inserted into the center comes out clean.

Allow muffins to cool on a cooling rack for about 5 minutes before removing them from the pan. Store in an airtight container in the fridge or these will freeze well once cooled.

Let us know if you make these!

❤️And if you want to see more- comment MORE in the caption so we know you want it 😉

Anna & Em xo 💕

16/01/2025

What we eat in a typical day to support our goals 😎✌🏼

We eat a slight variation of the above every day (with the occasional exception).

🍽️ We know what our plate should look like and we understand the balance of macronutrients and calories.

🍏 We know what foods to eat when and in what quantities to support our energy levels, exercise recovery, satiety and ongoing nutrition goals.

😋 We know that if we enjoy what we are eating, we will stick with it.

🌱 Do you want a nutrition plan that you can stick with for life, and that supports you and your goals?

Comment PLAN and learn more about the exact nutrition protocol we teach women just like you very single day. A & E xx

31/12/2024

❤️ Share this post with someone you want to elevate your health with, this year!

✨2025 is going to be a new high in the evolution of our health and we are SO. FREAKING. EXCITED!!!!

We are dialling in deeper on our health and our mindset and know that it is going to be better than ever.

Choosing to live our life by DESIGN, not DEFAULT.

We are LIVING it. All of it and it is definitely NOT downhill.

We are going to show you how to be stronger, leaner and healthier (PS how to do all this and still have fun and LOVE your life!).

Our four pillars of health include:

🥦How and what we eat
🫶How we move our body
✨How we sleep +
💕How we support ourselves outside all of this.

As two sisters obsessed with our health and wellness, if we could recommend a starting point for you right now it would be this…. .

❤️Comment “2025” and be the first to know about the next -level opportunity we are kicking off in a matter of weeks. It’s that freaking good……

And while you’re here - please join the tribe and stay a while!

Follow for all of the goodness for 40+ yr old women wanting to look & feel their best while getting stronger, leaner and with so much energy!

We are so happy to be here, sharing with you.

Anna & Em xo 💕