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Monday 4pm - 7pm Tuesday 8:30am - 7pm Wednesday 8:30am - 7pm Thursday 2pm - 5pm

Wellness From Within - Holistic Nutrition, Beauty & Massage

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Wellness From Within - Holistic Nutrition, Beauty & Massage

A professional clinic based in Stratford. We offer Nutrition, Beauty and Massage Therapy. Our focus

24/03/2026

S A R D I N E 🐟 D I P
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1 can sardines in water or olive oil
1.5 Tbsp cream cheese
Small red onion chopped
6 olives chopped (gerkins would also work)
Handful herbs - I used dill + parsley
1/2 lemon juices
S+P

Mash all ingredients together, enjoy with veg, corn chips or piled on toasted sourdough 😋

18/03/2026

Pumpkin Seed Butter Date Hearts 💚
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Ingredients:
Pumpkin seed butter (see previous reel for recipe)
6 Medjool Dates
50g Dark Chocolate

Method:
Make the pumpkin seed butter as per the previous recipe. Make a split in half the date, split open to resemble a heart + remove the pit. Using a knife, spread the pumpkin seed butter into each side of the date heart. Place in the fridge or freezer to chill while you melt the chocolate. Drunk in the dark chocolate to fully cover it. Place back in the freeze to set + to store, pulling out when you want a delicious snack.
This makes an epic pre-training snack, or really hits the spot during that 3pm slump 😉

15/03/2026

💚 Pumpkin seed butter 💚
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Move over pistachio butter, pumpkin seeds are where it’s at. These powerful gems when roasted make an INCREDIBLE green gold 🍯 a great alternative to other nut butters for a change, but also a big high of nutrients
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High in iron ;particularly high for a plant food), along with zinc, magnesium + of course protein + fibre
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Make your own using:
200g organic pumpkin seeds (this is why it’s such dark green, non-organic are very light in colour)
2tbsp coconut oil melted
Celtic or Himalayan salt to taste

Roast pumpkin seeds in the oven for 5-10 mins. Pop them into a high spend blender or food processor, + process for around 5-10 minutes, stopping at intervals to scrap down the sides. When the seeds a fine + begin to release their natural oils, add the coconut oil + salt. Continue to blend until a smooth butter forms, like peanut butter. Decant into a clean jar or glass container + store in the fridge. Use as you would any other nut or seed butter.
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P.s. yummy recipe using this to come 😉

06/03/2026

Note: True nervous system regulation doesn’t come from breathwork, meditation, affirmations, or weekend retreats.
These can be supportive, but they’re often mistaken as the path to deep healing.
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True regulation develops differently.
It comes from gently + gradually increasing our capacity to be with what feels uncomfortable, uncertain, or activating.
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The nervous system is always scanning for safety. When it feels threatened, it shifts into fight, flight, shutdown, or freeze.
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This shows up in real life — like getting frustrated, then binge eating. It’s not a lack of willpower. It’s the body protecting itself, seeking comfort or control.
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In my work with clients, rather than just focusing on food, we explore what the urge is protecting them from, frustration, fear, or discomfort, + slowly build the capacity to tolerate those feelings without needing to escape.
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Regulation isn’t about being calm all the time. It’s about expanding the nervous system’s capacity to hold more life, little by little.
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Over time, this allows us to meet challenges with more stability, resilience, + choice.

02/03/2026

Your next high protein, high fibre lunch can be this easy, + even better, make once + enjoy four days of lunch sorted 💪🏻
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Prepping even just one meal that’ll last for a few days can be an absolute game-changer when it comes to creating healthy habits, because the effort you put in one time, pays off in multiples.
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Lunch is usually the meal my clients report struggling with the most when they begin working with me, often because when you no longer eat sandwiches, what is left to eat 🤷🏼‍♀️
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This is where egg based dishes like this really deliver, with the addition of additional protein from cottage cheese + feta, plus all the fibre from veg, this makes a simple, just nourishing + fuelling lunch, I have a can of sardines + some fermented veg on the side which further bumps the protein, omega 3, pre + probiotics.
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Added bonus is using up whatever veg you have hanging around too! Food doesn’t need to be hard, + little tricks like this can make a world of difference when it comes to saving a bit of brain power at lunchtime.

16/02/2026

This is what it’s all about, building a strong foundation, which in turn, builds confidence, balance + strength 💪🏻
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This client completed my intro into posture training, where we worked from the bottom up, addressing imbalances in the structure, leading to discomfort + movement issues. We created changes + practices that can be taken into daily life, but also into the gym to continue building on this foundation.
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Already after just this 10 session intro, the body is noticeably in a more aligned position when relaxed

✅ improved core awareness + tension
✅ improved thoracic spine, more extension + less rounding
✅ overall improved joint stacking, taking pressure off the body as a whole

22/01/2026

Just as the heart is a single organ that functions in constant communication with the rest of the body, human movement works in the same way, as an integrated system 🔄
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When pain, discomfort, or restriction is felt, attention is often drawn to the exact location of the sensation. However, the site of pain or sensation felt, is usually not the root cause of the issue, but rather a signal that compensations or imbalances are present elsewhere in the system.
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Pain commonly reflects areas that are either overworked, under-supported, or adapting to altered movement patterns. Addressing the symptom alone may provide temporary relief, but it does not always restore optimal function.
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Improving movement quality therefore requires a whole-body approach, understanding how joints, muscles, fascia, + posture interact under load + through daily movement. This same principle applies to health in general: lasting change is rarely achieved by focusing on symptoms in isolation.
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Posture + human biomechanics training works with this systems-based lens, which is why I LOVE it. It’s supporting the body to move as a coordinated whole. Over time, this approach helps rebuild efficient movement patterns + a more resilient foundation. This is my work, this is what I help my clients do. Ultimately building long term strength + fitness.

19/01/2026

📈 You first create an identity shift, then your results follow.
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So often when we decide we want make a change, we begin with thinking about the end result first, thinking the current version of us will get us there.
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But what if you were to lead with WHO you want to be, then letting the actions reinforce that self-image?
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If you decide you’re a person who’s fit, strong + healthy, what are the habits that version of you would have? You would show up to move + train your body in a specific direction way, you’d prepare, cook + eat nourishing + fuelling food.
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Every time you do these habits, even just in the smallest way, you’re casting a vote for that person you’re becoming, + the more consistently you have with it, the greater the identity shift.
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When you focus less on what you want to achieve, + more on WHO you want to be, you allow your actions to build that version of you.
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This is the BIGGEST shift I notice with my clients: when they truly embed the type of person they want to be into their identity, they stop wearing a temporary suit or hitchhiking on the wagon of who they wish they were. Instead, they build toward actually becoming that person, there’s no other version to revert back to.

08/12/2025

Food noise is feelings, thoughts or mental chatter about food. This could be cravings, grazing or even feelings of guilt around food. It’s often seen as a lack of willpower, however it has deeper roots than this.
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Food noise is a symptom, + like any symptom it’s a message. It’s what we do with this message that’s important, if we are to create lasting change, or just continue to white knuckle with it. Like a lot of things we do as humans, food noise can sometimes be linked to some form of dysfunction in the nervous system, + numbing as a coping mechanism.
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Creating lasting change in this area where someone isn’t consumed by food noise, has to begin with awareness of what’s happening, + creating space between that. From here we can make an informed choice, rather than one from autopilot or reactivity, this way we remain in the drivers seat, + not taken over by it.
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Building capacity means taking the smallest, tolerable actions, it’s not an all-or-nothing approach, it’s being able to actually sit with the feelings + thoughts, not just react to them, which overtime gets easier + easier. This is the work, noticing > understanding > consciously choosing 💗

21/10/2025

Many changes the body goes through, happen so subtly that we don’t tend to notice the many steps that got us to the point we are now, that can be said for being in an ideal or less ideal place.
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Structural changes are no exception, little by little, we re-teach the body how to move as a system, as a complete unit, the way we’re designed to move, + balance + alignment is what follows.
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This client has been working with me for a year, + I’m incredibly proud of the results we’ve achieved so far.
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⬇️ She came to me with sciatic pain down the right side of her body, caused by compression of the nerves in the lower spine.
⬆️ Now no pain, comfort when travelling in the car or sitting for extended periods, + most importantly, a strong, fit, able body that sees her working a physical job, + enjoying physical activity on the weekends 🏔️💃🏼
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This is the aim, + the result when you begin working from the foundation up 👌🏻

16/10/2025

Posture is about so much more than how your body looks. While it certainly influences how we experience physical comfort or discomfort, it’s also deeply connected to how we feel + move through life.
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The patterns your body holds feed back to your brain, shaping how you think, act, feel, + perceive the world around you.
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Contrary to what many believe, only about 20% of the communication between your body + brain travels from the brain to the body — the remaining 80% travels from the body up. This means we can’t simply “think” our way into feeling different; we must instead signal safety + calm through the body itself.
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Think of a time you felt nervous — you likely first noticed the butterflies in your stomach before recognising, “I’m nervous.” That’s your body leading the way.
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Your posture plays a powerful role in this feedback loop. The way you hold your body today reflects the experiences, stresses, + stories you’ve lived so far. It also shapes how you continue to carry yourself through the world.
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Bracing patterns — like a hunched upper back or forward-rounded shoulders — often communicate to the brain that things aren’t safe. When the body doesn’t feel safe, every part of life is influenced: how you think, what you feel, the choices you make, + even what you attract or allow into your world.
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Shifting your structure, therefore, is not just about improving how you look — it’s about transforming how you live. When you create openness + alignment through the body, you create the space to step into the life you’re truly here to live.

Address

Stratford

Opening Hours

Monday	4pm - 7pm
Tuesday	8:30am - 7pm
Wednesday	8:30am - 7pm
Thursday	2pm - 5pm

Telephone

+64275230288

Website

https://www.wellnessfromwithin.nz/

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