Wiser & Well

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Wiser & Well

1:1 Health & Wellness Coaching specialising in helping 40+ women through diet & lifestyle improvement Embrace the change, own it, love it!

I promise to put you firmly back in control of your own health and wellbeing by de-mistifying what going "healthy" really means, giving you the knowledge to make your own informed choices, providing OPTIONS from which to build a delicious and nutritious repertoire of dishes that will not only satisfy but wow and breaking it all down into manageable, easy to understand and action steps! I don’t believe in self denial or limitation as a viable path to optimal health and wellness. My philosophy is based on the premise that gaining control over your own health and wellbeing is about understanding what needs to change, having the knowledge to make the changes, and then embracing that change, owning it and loving it! I am not fad seeker or trend setter, I advocate delicious, nutritious, real life food, made with care by real people and designed to be enjoyed and shared by real people. I believe in giving people the freedom to explore different ways of nourishing and feeding themselves and their families for optimal health.

05/09/2025

Most people still think creatine is “just for gym bros.” BUT it’s one of the most researched, safest, and most effective supplements on the planet… and it does wonders for your brain.

✨ Sharper memory (yes, I can actually find my keys now)
✨ Better focus and less brain fog
✨ More energy when you are sleep deprived
✨ Improved mood under stress (no snapping at the kids or team)
✨ Long-term protection against cognitive decline (and ladies… nearly two-thirds of people with Alzheimer’s are women!)
✨ Stronger muscles for healthy aging and preventing falls

The best part? It is tasteless, easy, and cheap. Just 5 g a day in your coffee, smoothie, or yoghurt bowl.

✔️ Creatine Monohydrate only
✔️ Look for third-party tested brands (NSF, Informed Sport, ConsumerLab)
✔️ Safe for men, women, teens, and even older your folks
✔️ After 40, it is a non-negotiable for brain and body optimisation

🧠💪 My whole family takes it from my teenage kids to my 80-year-old mum. Because strong brains and strong bodies are not optional.

👉 Save this post and tag a friend who needs to know about creatine today.

01/09/2025

Corporate slave vs optimised? Which one would you pick? 🤔

Monday confession from a former corporate slave:

I used to HATE Mondays.

For 20 years, I’d drag myself out of bed, chug coffee, and count down to Friday. Getting through the week was survival. Hardly breathing, running from one deadline to the next, putting out fires, hiring and firing, living on my adrenals.

I thought that was just what ‘successful’ people did. It was a badge of honour saying how stressed and busy I was!

Then cancer hit and I realised:

Success without health is failure.

Now? I actually look forward to Mondays.

Same ambition. Same drive. Different approach.

I stopped burning through my body and started building it up.

If you’re dreading Mondays, your body is trying to tell you something.

Are you listening?

Save this if you need the Monday reminder!

31/08/2025

Sunday question for you:

Are you enjoying this beautiful day... or are you too drained to care?

For 20 years as a corporate slave, I was always option 2.

I’d grind all week, then crash on weekends. Rinse and repeat.

I thought that was the price of success.

Here’s what I learned:
👉 Success without health is failure.

Now Sundays feel like this: Present. Energised. Actually living. Connecting. ✅✨

Your body is either working for you or against you.

Which Sunday are you choosing?

I have learned the hard way that life is short. It’s time to live with all the vibrancy and joy it can bring.

Feeling frumpy, exhausted and foggy is not the way to live life. It’s a waste!

Your body is either compounding your success….or compounding your risk.

The Wiser & Well Method is a program designed to get you to go from drained, reactive and defined by work….to being strong, sharp and in control, with the energy, clarity and presence to allow you to enjoy the life you’ve built.

Are you in? DM me and let’s get you started.

28/08/2025

6 simple tools that can transform your health after 45. But only if you actually do them. I use them. I get my clients using them. They work. You don’t need anything other than a will to want to be the best you can be. It’s not always easy my friends. It’s hard some days. I know. But the part of this? You get the massive reward of an upgraded life! Sharper, stronger, healthier. 💪✨

🏋️‍♀️ Strength Training: 2-3 times per week to maintain muscle mass
🥩 Protein: 40g per meal supports muscle synthesis and satiety
🏃‍♀️ HIIT Training: 15-20 minutes, 1-2x per week for heart health
🫁 Breathwork: 5 minutes of box breathing to balance your nervous system
🌱 Fibre: 35g+ daily for gut health and cholesterol management
🦴 Jumping: 10 minutes of plyometrics to stimulate bone formation, 3x per week

All of these can be done at home without expensive equipment. No excuses. Plan them in. Like a meeting you have with yourself.

Which ones are you already doing? Which will you add this week?
Let’s gooo! 🚀

25/08/2025

Most people are shocked by this 😳

200g of salmon is NOT 200g of protein.

It’s around 40g of protein.

Why does this matter?

Because so many midlife women are unknowingly under-eating protein — and that’s why they struggle with energy, muscle loss, weight gain, and hormone imbalances.

🤔Think of protein as the foundation for:

💪Muscle and strength
👙Metabolic health
🧠Brain performance
🧬Hormonal stability
💃Longevity

If you want to thrive at 45+ (not just survive), knowing your TRUE protein intake is essential.

✨ In The Wiser & Well Method™, I show you exactly how to calculate, track, and eat enough protein to hit your health and performance goals.

Drop a 🥩 in the comments if you want me to share my protein cheat sheet with YOU! 🫵🎯

18/08/2025

Most women I meet in their 40s and 50s believe walking, yoga, or Pilates will keep them fit enough for the decades ahead. But the truth is, after 45 our VO₂ max (the strongest marker for longevity and independence!) declines by 10–15% per decade if we don’t train it.

That means the things you take for granted now… like climbing stairs, carrying the supermarket bags, walking up a hill, or even playing with grandkids… will get harder, faster than you think.

The good news? VO₂ max is trainable at ANY age. With the right mix of high-intensity intervals and strength, you can actually reverse decline and build the fitness you’ll need in your 70s, 80s, and beyond.

💡 For me, I want to still be lifting, doing HIIT, and scooping up my cute grandkids with energy and ease.

👉 What about you? What do YOU want to still be doing at 70, 80, or 90?

Drop it in the comments — I’d love to know. 🤔👇🏃‍♀️🎯

11/08/2025

The strongest anti-ageing drug isn’t in a pill bottle.
It’s in your muscles.
And it’s built with movement.

The science is clear, regular exercise:
1️⃣ Preserves muscle mass, bone density, and cognitive sharpness — slowing the natural decline that steals your strength and independence.

2️⃣ Cuts the risk of heart disease, diabetes, certain cancers, and neurodegenerative conditions.

3️⃣ Boosts cardiovascular fitness, balance, and flexibility so you can live life on your terms.

But here’s the truth most women over 45 aren’t told:
You don’t need perfection. You need consistency.
You need strength training at least 2–3x a week to protect your muscles and bones.
You need high-intensity cardio 2–3x a week to keep your heart, brain, and metabolism young.
You need daily movement, even walking, to keep your body fluid and your mind sharp.

Every rep. Every step. Every heartbeat is an investment in the decades ahead.

Because the goal isn’t just to live longer.
The goal is to live stronger.

Your future self is watching.
Start today.

💬 DM me STRONG and I’ll help you build a personalised plan to extend your healthspan, so you can stay independent, vibrant, and unstoppable.

08/08/2025

When stage 4 cancer turned my world upside down, I realised my health could no longer run on guesswork.
I needed clarity. Precision. A plan that worked.

That fight set me on a new path.
I became a Certified Neuro Athletics Coach in New York, an Integrative Nutrition Health Coach, and a performance and longevity specialist. I’ve spent years studying neuroscience, exercise physiology, sleep optimisation, nutrition, recovery, and hormonal health — and now I use that knowledge to help women 45+ create the next, strongest chapter of their lives.

What sets my program apart?
We start with a deep-dive health assessment that reveals exactly how your body is ageing — your strength, metabolic health, inflammation, brain sharpness, and recovery capacity. From there, we design a targeted plan to:
• Build the kind of strength that protects your bones and joints
• Boost your energy and metabolism so you can do more without burning out
• Sharpen your brain so you stay focused, confident, and capable for decades

We go all in on female-specific, midlife health — nutrition, gut health, supplements, exercise, sleep, mindset, and hormone balance… every pillar that keeps you strong, sharp, and vibrant. By the time we’re done, you won’t just know what to do for your body — you’ll have a personalised, science-backed blueprint to break through your health bottlenecks and keep thriving for decades.

DM me CHART and let’s create your personalised plan — tailored to your body, your goals, and your life. You’ll have me in your corner every step of the way, keeping you accountable and making sure you get the results you came for.

07/08/2025

You were told your cholesterol is “fine.”
But nearly half of all heart attacks happen in people with “normal” cholesterol. 😳

Most GPs don’t test the real risk markers like ApoB or Lp(a), and that’s a problem, especially for women 45+ whose heart disease risk triples after menopause.

In this post I’ll show you:
👉 The blood tests that actually predict heart + brain disease
👉 The optimal ranges (in Aussie metrics 🇦🇺)
👉 How to start lowering your numbers with food

And if you’re ready to take action?

📌 I’ve created a FREE Wiser & Well Fibre Cheat Sheet that shows you:
✔️ What to eat at every meal
✔️ How to hit 30g fibre/day without the bloat
✔️ Portion control for women 45+ (without weight gain)

💌 DM me “FIBRE” and I’ll send it to you

Let’s stop being told we’re “fine” when we deserve optimal.
It’s time to take back control of your health with clarity, confidence, and the right science.

03/08/2025

“I’d die for my family.”

But would you lift 3x a week for them?
Eat nutrient-dense meals?
Get 7,000+ steps (yep, new research shows that’s the sweet spot)?
Sleep like your brain depends on it?
Say no to alcohol when it’s costing your clarity, hormones, energy, your mood and sleep?

When I lost my health, I realised I couldn’t give my kids what they needed most—a mum who was well.

Here’s what I changed (and still work on daily):
1. Exercise became non-negotiable. I now train for longevity, not looks.
2. I stopped winging food. I got strategic and nourished my body.
3. I got over gym shame. I showed up until I belonged. Now? I’m high fiving everyone when I walk in!
4. Sleep took priority. Energy, discipline, and joy came back.
5. Alcohol? Not harmless. I rarely drink now—and my brain, weight, sleep and choices thank me.
6. I poured into the right friendships. The ones who have been there, no matter how hard it got.
7. Mindset is my CEO. I work daily on quieting the inner critic and lead with self-respect.

You don’t need to be perfect. Just present, proactive, and consistent.

And no, I didn’t come from a healthy family. But a healthy family will come from me.

💬 Which one of these are you working on this week?

30/07/2025

I was sleeping 7–8 hours a night…
and still waking up exhausted.

Not just tired.
Heavy. Foggy. On edge. Cranky!
Like my body had been busy all night.

And here’s what I found out (and now teach every one of my 1:1 clients):

🧠 Sleep is not just about hours in bed.
It’s about what’s happening in your brain and body while you sleep.
Hormones, blood sugar, nervous system — they all play a role.

So if you’ve been saying:
✔ “I don’t drink coffee late”
✔ “I’m in bed early”
✔ “I’m doing all the right things”

…but you’re still waking up tired, here’s what I want you to do 👇

Let me know which one is you right now:

A) Sleeping, but waking wired
B) Relying on wine to unwind
C) No wind-down routine at all

Drop your letter below and I’ll reply with a practical step that works for women 45+. No fluff. Just real, science-backed shifts that change how you feel by morning.

Because you can wake up sharper, lighter, more energised.
You just need the right map.

Address

Sydney, NSW

Website

http://www.wiserandwell.com.au/

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