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Verena Gutsche Transformational Health& Mindset Coach and Personal Trainer, Christchurch (2026)

13/01/2026

Time for You – Retreat in Sicily 🌅
Stress Management • Self-Care • Reconnection

Ever wished you could walk away from a holiday not only relaxed — but also feeling truly recharged and equipped with tools to manage stress and take better care of yourself long-term? 💛

Next May/June, you’ll have another chance to join us under the beautiful Sicilian sun — surrounded by nature, nourishing food, gentle movement, and deep relaxation.

A space to slow down, reconnect with yourself, and learn how to bring balance back into your everyday life. 🌅

Here’s what one participant shared after our last retreat:

“Before the retreat, I wasn’t really aware of what stress actually meant for me or how much I was missing conscious self-care. During the retreat, I had so many aha moments – especially around discovering my own values and boundaries. The time in nature and the moments just for myself felt incredibly good.

Now I feel strong and really well equipped to bring these insights into my daily life. I would definitely recommend this retreat – especially to anyone who wants to grow personally and step out of the city and daily routine to recharge and find new strength.”

✨ Ready to give yourself this gift of time, calm, and clarity?

Join us for “Time for You” – Retreat in Sicily, 23 May- 28 May & 30 May–4 June 2026.

📍 Giardino di Sicilia – a tranquil oasis with sea views, authentic food, Pilates, Yoga, workshops & deep rest.

DM me today

11/01/2026

We’ve been taught to chase pleasure and call it happiness.

But they’re not the same thing.

Pleasure is dopamine.
Quick. Intense. Addictive.

It comes from things like:
• ultra-processed food🍟
• sugar🍥
• scrolling
• shopping🛍
• alcohol🍷
• overworking
• constant stimulation📺

It feels good… for a moment.
Then it fades.
So we need more.
And more.
And more.
That’s how the dopamine cycle works.

Happiness, on the other hand, is driven by serotonin.
It’s slower. Calmer. Deeper.
And it doesn’t come in flashy packaging.

Serotonin rises when we:
• walk in nature🏞
• stretch and move gently
• breathe deeply
• meditate🧘‍♀️
• feel safe
• feel present😌
• feel connected👭

It doesn’t give you a “high”.
It gives you peace.

And here’s the uncomfortable truth:
The food industry isn’t selling you happiness.
They’re selling you dopamine.

They use words like
“treat”, “reward”, “you deserve it”, 🫣“feel good”
to keep you hooked on quick pleasure –
not real wellbeing.

Because calm, grounded, regulated people
don’t overconsume.

They don’t binge.
They don’t numb.
They listen to their bodies.
They feel their emotions.
They choose what truly supports them.
And that’s not profitable.

So if you’ve been chasing “happiness”
through food, shopping, or constant busyness…
You’re not broken.
You’ve just been sold the wrong story.

Real happiness isn’t loud.
It’s steady.
It’s calm.
It’s nourishing.
And your nervous system knows the difference. 💛

07/01/2026

Great wee trip to the Westcoast cycling on Kawatiri and jogg/ backbacking on ghost track, stunning sunsets and stickbread ✨️🤩🌅🏕🚴‍♀️

17/12/2025

A healthy relationship with your thoughts can change everything.🥰

Most women don’t realise this, but next to subconscious programming, one of the biggest thing keeping them stuck with food, weight and self-sabotage
isn’t lack of discipline.
It’s their relationship with their thoughts.

You don’t just have thoughts.
You can observe them.

Neuroscience shows that one of the most powerful skills we can develop is the ability to notice what we’re thinking — instead of automatically believing it.

This is called metacognition.
In simple terms: thinking about your thinking.

When you pause and ask
“Why am I thinking this?”
you activate parts of the brain linked to self-awareness, emotional regulation and better decision-making.

And this is where change begins.

Because so many women are unknowingly living from self-sabotaging thoughts like:
• “I’ll start next year.”
• “I deserve this.”
• “It’s not the right time.”
• “I’ve already blown it.”

The problem isn’t the thought itself.
The problem is identifying with it.

When you believe every thought, it runs your behaviour.

But when you learn to step back and observe it, something powerful happens.
You create choice.

Instead of:
❌ “I’ll start next year.”
you can shift to:
✅ “I can start small now.”

Instead of:
❌ “I deserve this (food).”
you might ask:
👉 “What do I actually need right now?”
(rest, comfort, connection, relief?)

This is exactly what I teach in my coaching:
✨ A healthy relationship with your thoughts
✨ Not fighting them
✨ Not forcing positivity
✨ But learning to question, reframe and consciously choose

When you stop being carried away by every thought, you stop being controlled by them.

This skill helps you:
• break emotional eating patterns
• stop the all-or-nothing cycle
• make calmer decisions under stress
• build consistency without willpower

And most importantly:
You replace shame with awareness.

Your thoughts are not facts.
They are data.

When you learn to work with your mind instead of against it,
real, lasting change becomes possible.

That’s real intelligence.
And it’s learnable. 💛

13/12/2025

Most women struggle to stay consistent with exercise and healthy eating.🍽🍰🎄
Many even dread the Christmas period, already afraid they’ll “lose control” again.

And here’s the truth: This has nothing to do with willpower
and everything to do with subconscious wiring.

Years of repeated thoughts like:
“I’m not disciplined.”
“I always fall off the wagon.”
“Why can’t I just stick to it?”

Neuroscience shows that the brain believes what it hears most often, not what’s actually true.
Repeated thoughts create strong neural pathways — and familiar thoughts start to feel like facts.

So every slip-up becomes “proof.”
Not because it is…
but because the subconscious is filtering for it.

This isn’t a willpower problem.
It’s subconscious programming.🧠

Real change happens when we work with the mind, not against it.
In my coaching, I combine mindset work and hypnotherapy to gently rewire these old patterns — so healthier choices feel easier, calmer, and more natural.

You don’t need another plan.
You need a new internal story.🤩

02/12/2025

Most women don’t struggle because they don’t know what to do.
They struggle because every weight-loss approach only targets the WHAT —
what to eat, what to avoid, what habits to follow.

☝️But the WHAT was never the problem.
It’s only the symptom.

Because the part of you reaching for food isn’t logical.
It’s emotional!!💔
It’s the pattern your nervous system formed years ago —
when eating felt soothing, grounding, distracting…
or even protective during moments you didn’t feel safe, seen, or supported.

And no meal plan, no “be more disciplined” advice
can heal the emotional and energetic layer that actually drives the behaviour.

We live in a world of scarcity, overload, emotional suppression, comparison, loneliness, toxic positivity, and constant pressure to hold everything together.
So of course your body tries to cope.
Of course it holds on to weight.
It’s trying to protect you.

This is why I bring subconscious work into my coaching.
Because when you heal the deeper WHY behind the behaviour —
the stress, the inner conflict, the self-soothing, the old protective patterns —
your body no longer needs to store weight as a shield.

As we rewire your subconscious mind together, you begin to:

✨ release the self-sabotaging patterns that kept you stuck
✨ feel more motivated and grounded instead of overwhelmed
✨ naturally choose healthier foods without the internal battle
✨ speak to yourself with kindness instead of criticism
✨ move your body because it feels good, not because you “should”

This is the shift women feel when weight loss stops being a fight…
and starts becoming a by-product of healing.💛

27/11/2025

Begin to heal your mind & heart first. Your body will follow.💛

Most women don’t struggle because they lack willpower.
They struggle because of the relationship they have with themselves.

Physical and emotional needs get buried under:
• stress
• overthinking
• negative self-talk
• old patterns
• societal expectations

A slow disconnect from yourself — long before it ever showed up as a weight, energy, or confidence problem.

The busyness, the expectations, the exhaustion, the overwhelm…😵‍💫
Trying to be everything, do everything, be liked by everyone.

And underneath it all — a quiet, lonely feeling that nobody truly sees you or understands you.

When your mind is stressed, your body holds on.
When your mind and heart finally feel understood and safe…
your body can soften, release, and let go.

It never begins outside of you.
Not with another distraction, diet, or rule.

It begins with turning inward —
with becoming the person who understands herself, honours her needs, and shows up for her own wellbeing.

This is where real change begins.
Not with another crazy diet…
but with you.

Weight loss, energy, and self-love will follow. 💓

27/11/2025

Your Health Mission Doesn’t Pause for Christmas💪💪

This time of year is full of busyness, food, stress, family expectations and late nights.🤯
And it’s so easy to slip into the “I’ll start again in January” mindset.

But when you have a health mission —
a deeper why for your wellbeing —
you don’t stop just because life gets noisy.

You keep going because:

you want more energy

you want to feel strong

you want to honour your body

you want to show up for yourself

Not perfectly…
just consistently.

Even during Christmas.🎄

A short ride, a walk, a moment of breathing, choosing water instead of alcohol, choosing calm —
each small action keeps you aligned with the woman you’re becoming.

Your mission is your anchor.🪝
Your mission is what carries you through the busy seasons.

What’s one small action that keeps you connected to your mission this Christmas?

23/07/2025

Experience the Ultimate Day of Self-Care🥰

A Day to Replenish & Reconnect
Mountain views and wide open skies.
You’re nestled in peaceful Whitecliffs, surrounded by rolling hills, native trees, and the grounding beauty of nature.

This is your space to pause, relax, connect — and come home to yourself.

This Day Retreat is designed to nourish your body, calm your nervous system, and help you reconnect with what truly matters.

Experience the Ultimate Day of Self-Care:

🧘‍♀️ Gentle Pilates & Yoga to move, strengthen & release
🔥 Restorative sauna sessions with carefully selected essential oils
🌬 Guided breathwork & meditations to soothe your system and reset from within
🥣 A nourishing lunch and hands-on cooking demo to support your body and energy
🌿 A powerful workshop on the core pillars of self-care – walk away with clarity, confidence, and practical tools you can bring into daily life
🚶‍♀️ Nature walk, mindful eating, and heart-led connection with a small group of likeminded people

Whether you're feeling burnt out, stressed, or simply craving space to breathe & reset — this day is for you.

Come solo or bring a friend — you’ll be welcomed with warmth, openness, and deep support.

📍Whitecliffs | Saturday, October 11
🎟️ Early Bird now open – spaces are limited, book your spot today!

21/07/2025

Weight isn’t the problem. It’s the symptom.

If your clothes don’t fit the way they used to…
If you feel inflamed, bloated, heavy…
It’s not because you’re lazy or lack willpower.
It’s because your body is trying to protect you.

To shield you from:
➤ Stress and emotional overload
➤ Nutrient depletion and blood sugar chaos
➤ A manipulative food industry and processed foods
➤ Environmental toxins and hormonal disruptors
➤ Emotional trauma — layers of pain, hurt, feeling alone or misunderstood
➤ Constant overgiving, overdoing and the cost of not making your health a priority

👉 Excess weight is a signal.

And when you heal your body and mind, the weight often begins to shift too.

The work is about healing, understanding yourself, reprogramming your subconscious mind, and learning to reconnect with yourself — not hustling.

💛 If this speaks to you, you're not alone. I guide women through this exact process — gently, holistically, and sustainably.
Send me a message if you're ready to explore what healing could look like for you.

13/07/2025

Your Words Are Powerful — Use Them Wisely

Ever told yourself…

❌ “I don’t want to be overweight.”
❌ “I shouldn’t eat that.”
❌ “I’m such a mess.”
❌ “I can’t stick to anything.”

You’re not alone — but here’s the thing:

👉 Your brain doesn’t register negations the way you think it does.
When you say “I don’t want to be overweight,” your subconscious hears:
“I want to be overweight.” 😳
It clings to the main imagery, emotion, and identity in the sentence.

Every thought you think creates a physical and emotional response in your body.
Say something often enough, and your subconscious mind starts to believe it — and behave accordingly.

It’s like programming a computer — and your words are the code.

🧬 There’s science behind this:

Neuroplasticity means your brain is always rewiring itself based on repeated thoughts.

Your thoughts trigger hormones like cortisol or dopamine, affecting energy, cravings, and even metabolism.

Your Reticular Activating System (RAS) filters what you notice. If you think, “I always fail,” you’ll keep finding evidence that you do.

So instead of saying:
🔁 “I don’t want to be overweight.”
✅ Try: “I’m becoming stronger, healthier, and lighter every day.”

🔁 “I can’t stop emotional eating.”
✅ Try: “I’m learning to care for myself without turning to food.”

🔁 “I hate my body.”
✅ Try: “I’m learning to respect and support my body with love.”

Your thoughts shape your reality.
Choose them like you’d choose food for your child — with care, love, and intention.

📌 Practice tip:
➡️ Catch a negative thought
➡️ Flip it into something empowering
Hide quoted text
➡️ Repeat it often — like a mental workout

Your self-talk is not “just words.”
It’s the foundation of your transformation. 💛

28/06/2025

You Don't Need More Willpower

For many people, willpower isn't the problem.
You’re not lazy. You’re not broken. You’re not “bad” at sticking to things.

You’re tired.🥴
Drained — mentally, emotionally, physically.

In today’s world, our schedules are full and our minds even fuller…
Full of overthinking, second-guessing, worrying.
And maybe — you’ve been doing everything for everyone else, and putting yourself last.

So when you're running on empty, of course you'll reach for quick fixes…
Sugar, wine, snacks, Netflix — anything that helps you cope.

But here’s the truth:

Lasting health change doesn’t start with more willpower.
It starts with reconnection — with your body, your needs, your boundaries.

✨ You deserve a different approach.
One that feels kind, nourishing, and doable — not like another thing to add to your never-ending list.

Want to start small?

Try asking yourself once today:
💬 “What do I need right now?”
Then… listen without guilt.

🧡 I’d love to hear what came up for you.

Verena Gutsche Transformational Health& Mindset Coach and Personal Trainer

13/01/2026

11/01/2026

07/01/2026

17/12/2025

13/12/2025

02/12/2025

27/11/2025

27/11/2025

23/07/2025

21/07/2025

13/07/2025

28/06/2025

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