Empower Woman's Weight Loss, 505 Grey Street, Hamilton (2026)

31/12/2025

Weight loss challenge starts 12th January 2026

Is losing weight a New Years resolution of yours?
Then let us help you make it happen!

We offer a huge amount of support so that you have the best chance of losing your weight and then (most importantly) keeping it off.

Our program includes; Weekly private weigh-ins and coaching with a qualified weight loss coach, nutritional advice, a premium gym membership at a womens only gym, a video library of 100s of videos and workshops on weight loss that you can do in your own time ..... and much more!
And all of this is included for only $35 per week for 13 weeks.

Come and see what this is all about at
https://hamilton.truewoman.co.nz/weightloss/

We are at 505 Grey st Hamilton east, New Zealand.

weight #

02/12/2025

Day 15 of 28 day weight loss challenge

- Less stress = More weight loss
🍎 Lowering stress levels is important for your health and for weight loss 🌟

Stress is a normal part of life—we all face deadlines, responsibilities, and unexpected challenges. Believe it or not, some stress can even be good for us! It can motivate us to push through obstacles and grow stronger. However, when stress becomes chronic, it can sabotage our weight loss efforts and overall well-being.

Here’s how stress impacts weight loss:
1️⃣ Hormonal Havoc: Chronic stress triggers the release of cortisol, the "stress hormone." Elevated cortisol levels can increase cravings for comfort foods (usually high in sugar and fat) and encourage fat storage, especially around the belly.
2️⃣ Emotional Eating: Many of us turn to food for comfort when overwhelmed. This coping mechanism may temporarily soothe emotions but often leads to overeating.
3️⃣ Disrupted Routines: Stress can interfere with sleep, physical activity, and self-care habits that are vital for weight management.

But here’s the good news: you can manage stress effectively to support your health and weight loss goals.

Quick Tips to Lower Stress Levels:
🌿 Breathe Deeply: Pause for a few minutes each day to take slow, deep breaths. This simple act signals your body to relax.
🕊️ Move Your Body: Exercise doesn’t just burn calories—it also boosts endorphins, the “feel-good” hormones that combat stress. Even a 10-minute walk can help.
📝 Journal Your Thoughts: Writing down your feelings can help you process emotions and gain perspective.
👭 Connect with Others: Spend time with supportive friends or loved ones. A good laugh or heart-to-heart conversation can work wonders.
⏳ Set Boundaries: Learn to say "no" to tasks or obligations that overwhelm you. Prioritize your well-being.

Remember: Stress is a normal part of life, and some level of it can help us grow. The goal isn’t to eliminate stress entirely but to manage it in a way that supports your health and weight loss journey.

For more info on our weight loss program
Or to put your name down to join our next challenge starting on 12th January 2026, go to
www.empowerweightloss.co.nz
or phone 078383888

29/11/2025

Day 13 of 28 day weight loss challenge

- Our biggest weight loss battle is in our minds

🍎 Have you ever made plans and had great intentions to eat well and exercise. But then ended up overeating all the wrong foods and not exercising at all?? 🌟

Ever feel like you’re fighting against yourself? You want to eat well, exercise, and stick to your plan, but your own thoughts pull you in the opposite direction. It’s not just you—this is how our brains work! The good news? You can retrain your mind to support your goals instead of sabotaging them.

Why Does Your Brain Get in the Way?

Comfort Over Change: Your brain loves familiarity. Even if old habits don’t serve you, they feel “safe.” Change, like starting a new routine, can feel uncomfortable, and your brain resists it.
Instant Gratification: Eating a cookie or skipping a workout offers immediate pleasure or relief, while weight loss goals are long-term. Your brain naturally prioritizes short-term rewards.
All-or-Nothing Thinking: Missed a workout? Had an unplanned treat? Your brain might say, “Well, I’ve ruined it. Might as well give up.” This perfectionist mindset leads to self-sabotage.
Fear of Failure: Doubts creep in: What if I fail? What if I can’t keep this up? These thoughts can make sticking to your plan feel overwhelming.

How to Work WITH Your Brain, Not Against It

Recognize the Patterns
Pay attention to thoughts like, I’ll start tomorrow, or, One bite won’t hurt (and then eating the whole bag). Awareness is the first step to changing the narrative.
Focus on Small Wins
Your brain loves dopamine—a feel-good reward chemical. Set small, achievable goals like drinking more water or taking a 10-minute walk. Celebrate these wins to keep your brain motivated.
Reframe Slip-Ups
Instead of “I failed,” think, “I learned.” Missing a workout or indulging in a treat doesn’t undo your progress. Use these moments as opportunities to grow.
Break It Down
Overwhelmed by the idea of sticking to your plan long-term? Just focus on today. Or even this moment. Taking one step at a time keeps your brain from panicking.
Build Habits, Not Willpower
Willpower is like a battery—it runs out. Instead, create habits that make healthy choices automatic, like prepping meals or scheduling workouts.
Practice Self-Compassion
Talk to yourself like a friend. When your brain throws out negative thoughts, counter them with kindness: It’s okay. I’m learning. I’m doing my best.

Final Thought
Weight loss isn’t just about your body—it’s about your mind too. Be patient with yourself as you navigate this journey. You’re not fighting your brain; you’re teaching it a new way to think, one step at a time.

At Empower weight loss we offer;
individual, in person, weekly coaching
Nutrition advice
a video library full of 100's of weight loss videos
Access to True Womans gym
A personal trainer to make a workout program for you.
and much more

go to
https://empowerweightloss.co.nz/
to see success stories and to get more information

27/11/2025

Day 12 of 28 day challenge.

Feeling Great while losing weight.

How will you feel 1 week from today?🌟

I’ve seen how incredible women feel when they truly commit to their health journey. And it’s not just about the number on the scale!

Within a week or so of consistently;

✅ eating healthier foods that nourishes your body.
✅ Moving a little more
✅ and actually Sticking to the plans you’ve made

You will notice you are on a high. You will feel energized and excited about the changes you are making.

Even though your weight loss is still small.

It is such a great feeling!!

Most people

❌ Make excuses
❌ Overeat
❌ Talk about starting again tomorrow

And the weight creeps up

But when you pull it all together and actually commit …. AND THEN FOLLOW THROUGH. You will feel amazing.

It is totally worth the self-discipline and effort it takes.

Try it for one week. You will see that I am right.

for more information go to
https://hamilton.truewoman.nz/weightloss/
or phone 07 838 3888

25/11/2025

📝 Day 9 - Plan Your Meals, Transform Your Journey! 🥗
One of the most effective tools I recommend for success is planning your meals in advance. Why? Because when you plan ahead, you’re setting yourself up to make mindful choices instead of impulsive ones.
💡 Why Meal Planning Works:
1️⃣ Reduces Temptation: When you already know what you’re eating, it’s easier to say no to unhealthy snacks or fast food.
2️⃣ Eliminates Decision Fatigue: Deciding what to eat at the last minute can lead to unhealthy choices—especially when you’re tired or stressed.
3️⃣ Keeps Portions in Check: Planning helps you prepare the right amount of food, so you don’t overeat.
4️⃣ Saves Time and Energy: Knowing what’s on the menu means less stress during your busy day.
🥗 Hint: Keep It Simple: Stick to meals you enjoy and can prepare easily.
🥪 Example Daily Plan:
• Breakfast: Greek yogurt with berries and one weetbix.
• Lunch: Grilled chicken salad with a light vinaigrette.
• Snacks: A handful of almonds and an apple.
• Dinner: Salmon, quinoa, and roasted veggies.
• Treat: A square of dark chocolate.
When you take a few minutes to plan, you’re not just organizing your meals—you’re investing in your health and your future self. 🌟

We offer individual, in-person weight loss coaching

For more information go to
https://hamilton.truewoman.nz/weightloss/
phone 07 n8383888
or email me at lynda@empowerweightloss.co.nz

24/11/2025

Day 8 of 28 day weight loss challenge
🥗 Check your portion sizes today 🥗

Portion sizes matter just as much as what you eat.
Even healthy foods can add up if portions are too big!

💡 Why Portion Sizes Matter:
• It’s easy to eat more than we realize (especially with oversized plates and restaurant portions).
• Eating the right amount helps you feel satisfied without overloading on calories.
• It helps train your brain to recognize when you’re truly full. Especially in the beginning, when you are unsure of your body’s full and hungry signals.

💡 Here’s a quick guide tailored for women:
🥩 Protein (Meat, Fish, Beans, Eggs)
• Portion Size: About the size of your palm (85 to 120gms per meal).
• Examples: Grilled chicken, salmon, tofu, or a handful of beans.
• Why It’s Important: Protein helps repair tissues, keeps you full longer, and supports muscle growth.
🥖 Carbohydrates (Grains, Bread, Pasta, Rice)
• Portion Size: A fist-sized serving or about 1/2 cup of cooked grains.
• Examples: Brown rice, quinoa, whole-grain pasta, or a slice of whole-grain bread.
• Why It’s Important: Carbs provide energy but need to be controlled to avoid overeating.
🥦 Vegetables (Non-Starchy)
• Portion Size: Two fist-sized servings per meal. Fill at least half your plate!
• Examples: Leafy greens, broccoli, peppers, or zucchini.
• Why It’s Important: Low in calories, packed with nutrients, and great for keeping you full.
🍎 Fruits
• Portion Size: One cupped handful or a medium-sized piece of fruit (like an apple or orange).
• Examples: Berries, banana, or a small mango.
• Why It’s Important: Fruits are nutrient-dense

🥑 Healthy Fats
• Portion Size: About the size of your thumb (1-2 tablespoons).
• Examples: Olive oil, avocado, nuts, or seeds.
• Why It’s Important: Fats are essential for energy and hormone health. They can help us feel full.
🥛 Dairy or Alternatives
• Portion Size: One cup of milk or yogurt, or a matchbox-sized piece of cheese.
• Examples: Greek yogurt, almond milk, or cheddar cheese.
• Why It’s Important: Great for calcium and protein.
🍬 Treats (Yes, You Can Have Some! If you include a small treat each day, then you are less likely to crave treats, or overindulge when you do eat them)
• Portion Size: A small square of chocolate or a handful of your favorite chip-type snack.
• Why It’s Important: Enjoying treats in moderation keeps you satisfied and prevents overindulgence later.

🌟 Pro Tip: Use your hand as a guide—it’s always with you! This makes portion control simple and intuitive, no matter where you are.

🌟 Measure something today !!

find more info at
https://hamilton.truewoman.nz/weightloss/
phone 07 838 3888
or email me at lynda@empowerweightloss.co.nz

coaching

23/11/2025

Day 7 of 28 day weight loss challenge– Getting back on track if you lose focus.

🌟 Losing Focus? Here’s How to Get Back on Track 🌟

I know how easy it is to lose focus on your weight loss goals. Life gets busy, stress creeps in, and suddenly you’re on autopilot, grabbing whatever’s convenient and skipping the plans you worked so hard to make.

Here’s the thing: Losing focus doesn’t mean you’ve failed—it’s part of being human. What matters is how you bring yourself back.
💡 Why We Lose Focus:
• Habits take time to build, and old patterns can sneak back in.
• Stress or exhaustion can shift priorities.
• Overwhelm can make it feel easier to “wing it.”

💡 How to Refocus and Stay Conscious:
1️. Pause and Reflect. Take 5 minutes to ask yourself: What’s really going on? Are you stressed? Tired? Overwhelmed? Awareness is the first step.
2️. Reconnect with Your Why. Why did you start this journey? Write it down or say it out loud. Keeping your “why” in mind helps you stay motivated.
3️. Simplify Your Next Step. Don’t try to fix everything at once. Pick one small thing to do right now—like drinking a glass of water or planning tomorrow’s meals.
4️. Practice Forgiveness. Don’t let guilt derail you. A slip-up doesn’t erase your progress. It’s what you do next that counts.

Remember, this journey isn’t about perfection—it’s about persistence. Every time you catch yourself drifting and refocus, you’re strengthening the mindset that will help you succeed long-term.

For more info go to
https://hamilton.truewoman.nz/weightloss/
phone 07 838 3888
or email me at Lynda@empowerweightloss.co.nz

21/11/2025

Day 6 of 28 day challenge🌟 Tips on Handling the weekends.

Weekends are part of your life- not a break from it 🌟

I know weekends can feel like the biggest hurdle in your weight loss journey. After a week of planning and progress, it’s easy to let loose and feel like all your efforts go out the window. But weekends don’t have to derail you! With a little mindfulness and preparation, you can enjoy your downtime and stay on track.

Here are some common weekend challenges—and how to overcome them:
🍫 Challenge: Treating the Weekend as a “Cheat” Zone
This mindset can lead to overeating and guilt.
💡 Solution: Think balance, not “all or nothing.” Enjoy a treat, but keep your main meals nutrient-dense and satisfying.
🍕 Challenge: Eating Out with Friends
It’s tough to resist temptation when dining out.
💡 Solution: Check the menu ahead of time and choose a balanced meal. Start with a salad or broth-based soup, and remember it’s okay to indulge in moderation.
🛌 Challenge: Losing Structure
Without your weekday routine, it’s easy to skip workouts or graze all day.
💡 Solution: Plan your meals ahead of time, even though it is the week end. And schedule a fun activity like a hike or dance class to stay active.

Remember, weekends are part of your life—not a break from it.
The key is to focus on progress, not perfection. With mindful choices, you can start your Monday feeling proud and motivated! 🌟

for more info go to ;
https://hamilton.truewoman.nz/weightloss/

21/11/2025

Day 5 of the 28 day weightloss challenge

- Relax into the process

🌟 Weight Loss Takes Time – And That’s Okay 🌟

I’ve worked with so many amazing women who start their journey feeling impatient. They want quick results—and who doesn’t? But here’s the truth: We didn’t gain the weight overnight, so why expect to lose it overnight?

Lasting weight loss isn’t a sprint—it’s a marathon. When we rush the process with extreme diets or unrealistic expectations, we set ourselves up for burnout and disappointment. But when we take our time, focusing on steady, healthy progress, we not only lose the weight but keep it off.

Here’s why taking your time works:
🕒 It builds habits that stick. Small, sustainable changes become part of your lifestyle.
💖 It’s kinder to your body. Your body adjusts gradually, reducing the risk of sagging skin or feeling deprived.
🧠 It rewires your mindset. You develop a healthier relationship with food and self-care.

Imagine this: If you lose just 200gms per week, you could be 10kg lighter in 1 years time! That’s real, sustainable progress—and doesn’t that sound better than crash dieting for short-term results?

So, be patient with yourself. Celebrate every small victory, and remember: this is about your health, not just the number on the scale. Your journey is yours, and you’re doing it the right way—one step at a time. 🌟

For more information go to;
www.empowerweightloss.co.nz
or phone 07 838 3888

19/11/2025

Day 4 of the 28 day weight loss challenge

Make a small change to your diet that you can commit to continuing

🌟 Small changes 🌟
I often see women diving into extreme diets, cutting out all their favorite foods like chocolate, bread, or pizza, only to feel frustrated and give up weeks later. Sound familiar? Let me tell you something powerful: You don’t have to overhaul your entire diet to see results.
Drastic changes might work temporarily, but sustainable weight loss comes from small, manageable shifts. Here’s why:

1️⃣ Small changes feel easier to stick with, so you’re less likely to give up.
2️⃣ You won’t feel deprived, which helps prevent cravings and binge eating.
3️⃣ You’re building habits that last, not following a quick fix.
Here are a few small, realistic changes to try:
🍫 Craving chocolate? Instead of banning it, enjoy a square of dark chocolate after dinner. Savor it slowly.
🥤 Love soft drinks? Swap one soft drink a day for sparkling water with a splash of juice or a slice of lemon.
🍴 Portion control: Try using smaller plates at meals—it tricks your brain into feeling satisfied with less.
🥗 Add, don’t subtract: Focus on adding a veggie to your dinner plate instead of cutting out carbs entirely.
Weight loss isn’t about punishment; it’s about balance. Allowing yourself treats in moderation and focusing on small, positive changes will not only help you shed kilos but also transform your relationship with food.
You’ve got this! Start small, and watch those tiny steps lead to big wins. 🌟

www.empowerweightloss.co.nz
Go to our website
or phone 07 838 3888 for more information

19/11/2025

Day 3 of 28 day weight loss challenge

🌟 Want to be successful? One of the keys to success, is to track your food intake🌟

Today practice tracking everything you put in your mouth.

There is a huge amount of research out there that proves tracking our food intake is a key element of weight loss. 💖

Track on good days and on bad days
Track when you feel like it. and when you don't feel like it.
Track when there is lots of time ................... and track when there is NOT much time and you are busy.

In other words, look for reasons and ways you can track, rather than excuses not to track.
It could be the difference between succeeding and not succeeding.

You can do this! 🌈

www.empowerweightloss.co.nz
find us at True Womans Gym
505 Grey St
Hamilton East New Zealand.

Individual coaching with a live-in-person weight loss and nutrition coach.

coaching

17/11/2025

🌟 Fear of Failure? You’re Not Alone! 🌟

Feeling scared to start your weight loss journey because you're afraid of getting on the scales, or you are afraid of failing? It’s okay—that fear means you care. 💖

But here’s the thing: Every small step forward is a victory. Success isn’t about perfection; it’s about progress.

Even the people you admire started where you are now—doubting, unsure, but brave enough to take the first step. 🌈
💡 Remember:
• Falling is part of learning.
• Progress, not perfection, is the goal.
• You’re stronger than you think. 💪

Feel afraid, but start anyway!!!
You have got this!

There is still time to join this challenge at our weight loss studio and get four weeks (5 weigh ins) of weight loss coaching, nutrition information, a work out program from a personal trainer (and a gym to work out in), weight loss workbooks every week to fill in and read, an on-line library of videos on how to loss weight, and much more. All for our special price of $29.95 per week.
phone 07 838 3888 now and talk to one of the team at True Womans Fitness. They can answer your questions and book in your first appointment. Or get you in touch with a weight loss coach.
Or go online to see some success stories and get more info at;
www.empowerweightloss.co.nz
We are at 505 Grey st Hamilton East New Zealand

coaching

Empower Woman's Weight Loss

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