Soul Sister Health

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South Brisbane, QLD
Soul Sister Health

We are insanely passionate about women’s health and helping you to create an incredible life – full of energy, strength and vitality! It’s going to be fun!

Anna + Em | Strength + Nutrition Coaches 👸🏼👸🏻
🚀 For Motivated 40+ Women who want to Boost their Energy, Fire their Metabolism & Shift Stubborn Fat
💫 Programs, Protein & Freebies 🔽
🎙️ SSH Talks Hey there beautiful, we are Brisbane sisters Anna & Em, personal trainer and exercise physiologist, certified pre + post natal coaches, and mums of 6 kids between us! We have helped hundreds of proactive mums find their love of movement, learn new and better ways to feed themselves and their families and re-establish their zest for life. Now reaching more mums than ever as we bring you all of this and more, online - through our exercise programming, workshops and group coaching. We hang out regularly in our private group Soul Sister Health Hub and you can join us HERE >>

https://m.facebook.com/groups/soulsisterhealthhub/

We are here to give you all the knowledge and tools to help you find your roadmap to better health. So wherever you are dialling in from, why not join us for the ride? Anna & Em xo

24/01/2026

If fat loss suddenly feels harder in your 40s, it’s not that you are not trying hard enough — your physiology has evolved.

Hormonal changes in Peri/ menopause will impact:
🔥 where fat is stored
🔥 how muscle is preserved
🔥 how insulin works
🔥 how cortisol behaves
🔥 how you recover and sleep.

That means the old fat loss playbook (eat less, skip meals, do more cardio, push harder) doesn’t work the way it used to — and for many women, it actually makes results worse.

Once you understand how your metabolism works after 40, things become a lot clearer:
✨ Muscle is your metabolic engine (not just “tone”).
✨ Blood sugar affects cravings, belly fat & energy.
✨ Strength protects metabolism better than cardio.
✨ Protein + balanced plates calm hunger & hormones.
✨ Nervous system safety matters more than willpower.

This is why our clients say things like:
“I’m leaner, stronger and eating more than I used to.”

It’s not luck.
It’s physiology.

If you want the new rules for fat loss after 40 — the ones that work with your body, not against it?

Comment SECRET and we’ll send you our secret podcast series where we uncover “Fat Loss After 40 - your new strategy”.

Just clarity + direction for this new season 💫💪🏼

Anna & Em xo 💕✨

21/01/2026

💥CONSISTENCY is the only way to achieve your goals or get to where you want to get to.

🫠 But, it’s not that easy to achieve!

This is what we do in our coaching groups.

We help clients work out which lever will have the biggest impact for them, right now - and then we help them work out what to do? How much/ often? And most importantly, HOW THE HECK TO GET IT DONE!?!

We know that you know what you need to do. You’re smart. You’re informed. You get it…. That’s not the hard part.

The hard part is doing it. And not just for a week or 3 or 4. But, doing it over and over and over, for months on end, until it feels weird NOT to do it.

❤️ If you’re ready to get freaking uber good at doing the ‘right things’ so that you can reignite your metabolism, shift stubborn fat, build lean muscle and enjoy kickass energy, every day…?

✨Comment I’M READY - it’s time we chat.

And FOLLOW for all the good stuff we’ve got coming your way in 2026.

Anna & Em xo 💕✨

19/01/2026

Life lately 📸

🌴☀️💦 Summer holidays - same, same but different.

🏖️Beach time
❤️Family
🥝Good food
💪🏼Strength training
🚶🏼‍♀️Long Walks
☕️Coffee (always).

Anna & Em xo 💕

16/01/2026

Contrary to what you think, exercise is not going to be the biggest lever when it comes to weight loss.

Supporting your metabolism will.

💥 4 Tips to boost metabolism:

1️⃣ Eat protein at each meal.

Eating food can temporarily increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb, and process the nutrients in your meal. Protein causes the largest rise in TEF.

Dietary protein requires 20-30% of its usable energy to be expended for metabolism, compared to 5-10% for carbs and 0-3% percent for fats.

Eating more protein will also support your metabolism by helping prevent muscle loss, which is a common side effect of dieting. More muscle > metabolism.

2️⃣ Lift heavy things

In combination with eating more protein, strength training is key to building & supporting lean muscle.

Muscle has a myriad of positives but in this case, you need to understand that muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest (BMR). Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss.

3️⃣ Stand up more

Sitting too much can have negative effects on your health, in part because long periods of sitting will burn fewer calories and can lead to weight gain, but being more sedentary also has a negative impact on your overall metabolic health.

If you sit a lot, try standing up and walking for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk. In a 2020 study, researchers found that doing this resulted in reduced blood insulin and sugar. Goal? 8-10k steps of activitper day.

4️⃣ Get a good night’s sleep

Lack of sleep is linked to a major increase in the chance of obesity. It’s also been shown to affect levels of ghrelin, the hunger hormone, and leptin, a hormone that controls fullness (satiety).

Comment METABOLISM if you want to know How to Master your Metabolism after 40.

Anna & Em xo 💕✨

15/01/2026

🥑🥝🥥🍒Meals we have eaten lately as 40+ yr old women, cooking for busy families while also supporting fat loss, building muscle and enjoying kickass energy.

Every meal is a chance to nourish your body.

We don’t follow a ‘diet’. Nothing is off limits so we don’t ever feel deprived & then suffer the rebound binge.

But, we do prioritise protein & fibre on our plate at every opportunity. We believe in volume eating - this allows us to feel full & satiated without over-consuming too much energy (calories).

We eat majority whole foods like fruit, veg, meat, dairy, seeds, nuts & legumes, but we also eat rice, pasta, and bread.

We don’t count calories but, we are calorie conscious /aware because at the end of the day, consuming too many calories will result in gradual weight gain.

Your nutrition can be simple, but that might not mean it’s easy (especially in the beginning).

You need to reset your taste buds (especially if you currently eat a lot of processed foods).

You need to understand the emotional attachment we give to food - good/bad, “I’ve had a bad day, I deserve this…”

And then we can drill down.

We have been working on our nutrition for years. Small changes at a time. But always evolving with new things. The slower you go, the easier it is to maintain, long term. And that MUST be the goal.

Do your meals look like this? If not, it’s time for a new approach.

If you would like to know how we can work together? Comment THRIVE below and we’ll be in touch.

Our relationship with food now? FREEDOM. Is yours? If it’s not, let’s chat.

Anna & Em xo 💕

14/01/2026

💪 Muscle isn’t just about aesthetics or strength – it’s one of the most powerful tools for longevity, metabolic health, and resilience—especially for women in peri/menopause.⁠
⁠
From your 30s onward, you start losing muscle mass at 3-8% per decade if you don’t actively maintain it. ⁠
⁠
By perimenopause, hormonal shifts accelerate this, making weight maintenance, blood sugar regulation, and inflammation harder to control.⁠
⁠
Building and maintaining muscle is essential for:⁠
⁠
✅ Longevity & Healthy Aging⁠
Muscle protects against frailty, supports mobility, and keeps you independent as you age.⁠
⁠
✅ Body Composition & Weight Maintenance⁠
Muscle is your metabolic engine. It burns more calories at rest, prevents fat gain, and stabilises blood sugar.⁠
⁠
✅ Bone Density & Injury Prevention⁠
Strength training strengthens bones, reducing osteoporosis risk and injury.⁠
⁠
✅ Stress Resilience & Mood Boosting⁠
Strength training lowers cortisol, reduces stress, and releases “hope molecules” that improve mood and fight depression.⁠
⁠
✅ Cognitive Health & Memory⁠
It stimulates BDNF (Brain-Derived Neurotrophic Factor), which enhances memory, cognitive function, and brain health.⁠
⁠
If you want to stay strong, lean, energised, active, independent and sharp as you age, muscle must be a priority.⁠
⁠
The formula for changing your body composition (decrease fat, improve lean muscle)?

Strength training + adequate dietary protein + recovery = optimizing your lean muscle.

Strength training isn’t optional—it’s a non-negotiable for the high-performance woman who wants to thrive in midlife and beyond.⁠ Target is 2-3 x sessions per week.

💪🏼 Comment STRONG to get started today with our free 7 day workout series.

After 40, we become less good at synthesizing protein so our requirements go up. 30+g protein at each meal, aiming for 100+g every day.

❤️ Comment GUIDE if you want to understand more about this vital macronutrient.
⁠
👉🏼SEND this post to someone who needs a reminder.

Anna & Em xo 💕

13/01/2026

‼️ When I decided that I wanted to shift some body fat, I thought the answer was more workouts, more cardio, more running.

With time and a lot of heartache and frustration, I learned the truth - how much food you eat and the type of food you choose has the biggest impact on your body composition and just as importantly, how you feel.

Here’s why: Exercise burns so few relative calories that it won’t make a dent in your progress especially if you’re still eating too much (or too little), regularly drinking alcohol, eating out often, consuming a lot of processed foods, or not getting enough protein.

I’ve been there! I know it can be the hardest part to focus on, but if fat loss is your goal, your nutrition is key.

Need help?

❤️ Drop the word METHOD below and we’ll share the exact 30-10-3 method we use and implement with our clients to get the best results after 40. Simple advice to set your foundation. Then we layer.

👋🏼 HI! We’re Anna & Em and we work with motivated busy 40+ year old women who want to reignite their metabolism so that they can shift stubborn body fat, build muscle, boost their energy and calm their hormones down and thrive through their 40s and 50s.

Is this you? Then why don’t you join us and follow for more of the good stuff.

Anna & Em xo 💕

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South Brisbane, QLD

Website

https://linktr.ee/soulsisterhealth

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Hi, we are Brisbane sisters Anna & Em and we are insanely passionate about women’s health and helping you to create an incredible life – full of energy, strength and vitality! For our local Brisbane ladies, we have lots of fun ways you can get fit and healthy with us – YAY! Our online presence is our passion in print and we want to give you all the knowledge and tools to help you find your roadmap to better health. So wherever you are dialing in from, why not join us for the ride? It’s going to be fun!

Anna & Em xo