Trained by Kylie, Papamoa Beach Road, Tauranga (2026)

12/03/2026

Using a smartwatch to track calories burned during exercise?

Here’s what most woman are missing.

Your watch only measures calories burned during the workout itself.

But human physiology doesn’t switch off the moment you stop moving.

When you train at higher intensities - heavy strength work, intervals, max efforts - your body enters a recovery phase called EPOC (Excess Post-Exercise Oxygen Consumption).

During this phase your metabolism remains elevated while your body restores internal balance.

Your body is actively:

• clearing lactate and metabolic byproducts from muscle
• replenishing ATP and phosphocreatine (cellular energy systems)
• restoring oxygen levels in blood and tissue
• regulating body temperature and circulation
• initiating muscle repair and adaptation pathways

All of this requires oxygen and energy, which means calories continue to be used after the workout ends - something your watch doesn’t capture.

A healthy recovery pattern usually looks like:

• heart rate drops quickly in the first minute after stopping
• continues trending downward over the next 10–60 minutes
• returns to baseline as recovery completes

Women are never taught:

How you RECOVER determines how well your body adapts.

Smart recovery strategies for women 35+:

• Cool down properly
5–10 minutes of easy walking helps circulation clear metabolites and calm the nervous system.

• Hydrate intentionally
Aim for 500–750 ml of water within the hour after training, more if you’ve sweated heavily.

• Eat enough protein for muscle repair
Consume 25–40 g of high-quality protein within 1–2 hours post-training.

• Replace glycogen when sessions are intense
Include 30–60 g of whole-food carbohydrates (fruit, sweet potatoe, pumpkin, brown rice, soughdough) to replenish muscle glycogen.

• Sleep deeply
Most muscle repair and nervous system recovery occurs during sleep. Aim for 7–9 hours consistently.

For women over 35 the goal isn’t just burning calories.

It’s building muscle, metabolic flexibility, and cardiovascular resilience that protects your health long-term.

The workout is the stimulus.

Recovery is where the real physiological change happens.

Kylie

08/03/2026

THE CALORIE STORY IS ONE OF THE BIGGEST MISUNDERSTANDINGS IN MODERN FAT LOSS.

Not because calories don’t exist.

But because they’re not the control lever people think they are.

Your body is not a bank account.

It is a hormonal, adaptive biological system designed to keep you alive.

And survival systems don’t care about your calorie spreadsheet.

They care about signals.

When you eat food, your body doesn’t just measure calories.

It asks three questions:

1️⃣ What hormones does this food trigger?
2️⃣ Should I burn this energy or store it?
3️⃣ Is this a time of abundance or survival?

Those answers determine everything.

Two meals can contain the exact same calories and create completely different physiological responses.

One stabilises blood sugar and allows fat burning.

The other spikes insulin, shuts down fat oxidation, and pushes energy into storage.

Same calories.
Different outcome.

Now add modern lifestyle signals on top of that:

• Chronic stress
• Poor sleep
• Ultra-processed foods
• Constant snacking
• Low muscle mass
• Nervous system dysregulation

Your body reads that environment!

Which is why women can:
Eat 1200 calories
Train five days a week
Feel constantly hungry
And still not lose fat.

Because metabolism adapts.

When the body senses restriction, it doesn’t magically release fat.

It often does the opposite.

It lowers energy output, increases hunger hormones, and protects stored fuel.

Not because your body is broken!

Because it’s doing exactly what it evolved to do.

Fat loss doesn’t happen when you bully the body harder.

It happens when you change the signals.

Stable blood sugar.
Adequate protein.
Resistance training.
Sleep.
Nervous system safety.
Real food.

When the body feels secure enough to stop guarding its energy reserves.

That’s when fat loss actually becomes possible.

Not through punishment.

Through physiology working the way it was designed to.

The Loud Wolf says:
“Eat less. Try harder.”

The Quiet Wolf understands:
“Change the signals and the system changes.”

And once you see that…

You stop fighting your body.
You start working with it. 💥

04/03/2026

You want to know why your nervous system matters?

Because it is running your life whether you realise it or not.

Your nervous system decides:

• whether you feel calm or anxious
• whether you sleep or lie awake at 3am
• whether you lose weight or hold onto it
• whether you explode in anger or stay steady
• whether you reach for wine, sugar, scrolling or silence

It is the control centre of your entire human experience.

Yet most people spend years trying to “fix” their life while completely ignoring the system that is actually running it.

You cannot discipline your way out of a dysregulated nervous system.

You cannot out-motivate exhaustion.

You cannot “mindset” your way past a body that is stuck in survival mode.

If your nervous system thinks you are under threat —
it will protect you.

It will slow your metabolism.
It will make you crave quick dopamine.
It will keep you hyper-alert or completely shut down.

Not because you are weak.

Because you are human.

A regulated nervous system is where:

• emotional stability comes from
• resilience comes from
• clarity comes from
• sustainable fat loss comes from
• better relationships come from

It is the difference between reacting to life and leading your life.

Most people are trying to change their behaviour.

The real work is learning how to change your internal state.

That is the work.

Not hacks.
Not willpower.
Not punishment.

Regulation.

Because when your nervous system feels safe…

Everything else finally starts to work.

🔥

Curious how this relates to your body?

Dm me for more info on my 90 Day VIP Transformation Program ✨️

25/02/2026

You are not stuck.
You are scripted.

And most of you are living inside a story you didn’t consciously choose.

This is what I call the Loud Wolf story. The ego.

The one that sounds like:
“I always sabotage.”
“I’m just anxious.”
“I can’t lose weight.”
“I never follow through.”
“This is just who I am.”

That’s not truth.

That’s pattern. That’s protection. That’s a nervous system that adapted once… and never got updated.

And here’s the uncomfortable part:
You defend the story that’s hurting you.

You defend your inconsistency. You defend your chaos. You defend your low standards. You defend your spirals.

Because if the story isn’t true…

Then you’re powerful.

And power requires ownership.

Loud Wolf isn’t evil. She’s protective. She learned early. She got loud to keep you safe.

But if you never question her, you will build an entire identity around a coping strategy.

And then you’ll call it personality.

You will never outperform the story you secretly believe about yourself.

If your internal narrative is: “I always fall off track.”
You will.

If your internal narrative is: “I am becoming the kind of woman who follows through.”
You start acting like her.

Not because you’re motivated.

Because your identity shifted.

Quiet Wolf doesn’t panic. She assesses. She doesn’t spiral. She chooses.

She understands something Loud Wolf doesn’t:
Stories wire biology.

Your body is listening. Your habits are listening. Your hormones are listening.

Every repetition is programming.

So the real question isn’t: “How do I change?”
It’s: “Who is talking?”

Because the moment you recognise: “Oh. That’s just my Loud Wolf narrative.”

You create space.
And space is power.

You don’t need more willpower.

You need narrative awareness.

You don’t need more discipline.

You need a story that matches the woman you say you want to become.

Choose who gets the mic.

— TbK 🐺🔥

21/02/2026

For years I called myself deeply spiritual.

And I meant it.

I meditated.
I practiced non-reactivity.
I turned the other cheek.
I rose above.

But looking back?
Sometimes I wasn’t regulated.

I was dissociating.

When something hurt, I reframed it.
When I felt anger, I restrained it.
When I felt sadness, I rushed to find the silver lining.

Find the lesson.
Find the growth.
Find the gratitude.

Skip the part where my body was actually in pain.

Maybe they were narcissistic.
Maybe they were reactive.
Maybe they were unsafe.

But maybe I was also using spirituality as an exit.

Because when your nervous system reads conflict as danger, detachment feels like wisdom.

And the silver lining? Oh man.
That was my anesthesia.

But sometimes life is just unfair.
Sometimes it’s unjust.
Sometimes it’s just hard.

Rushing to positivity doesn’t make you evolved.
It makes you avoidant.

If your chest tightens and your first move is to zoom out…
If you’re hurt and you skip straight to perspective…
If you disengage and call it “boundaries” without ever communicating…

That might not be enlightenment.
That might be a stress response.

And let’s go further.

If your spirituality cannot clearly name harm as harm, it is incomplete.

If you cannot say abusing a child is wrong — clearly, without abstraction — something is off.

A regulated nervous system does not go numb in the face of injustice.

It can stay steady and still say: No.
That harms the vulnerable.

There is such a thing as clean anger.

If your awakening makes you neutral when protection is needed, it has lost its spine.

The body does not reorganise because you found meaning.

It reorganises because you stayed.
Stayed in discomfort.
Stayed in conversation.
Stayed embodied enough to repair.

I’m not interested in rising above.

I’m interested in building the capacity to stay.

If your spirituality makes you less human, less accountable, less protective —
it isn’t evolution.

It’s escape.

Come back to the body, and stop bypassing. Learn how with me on 90 day VIP program.

Right now the world needs grounded, regulated, embodied, humans more than ever.

Dm for more details x

16/02/2026

Women don’t “lack spine.”
Women have been conditioned.

We were literally raised inside systems designed to keep us small, insecure, and compliant — because insecure women are profitable.

Diet culture. Beauty culture. Hustle culture. Mum guilt culture.

“Be desirable but not too loud.”
“Be thin but not too needy.”
“Be strong but not intimidating.”
“Be sexy but not too sexual.”
“Be perfect but don’t take up space.”

It’s not weakness.
It’s programming.

And when you’ve spent 30+ years being fed messages that your body is a problem to fix, of course your nervous system associates change with danger.

That’s why women don’t start.

Not because they’re lazy…
But because they’re trying to survive in a world that has trained them into self-abandonment.

Self-abandonment looks like:

shrinking your needs

tolerating less than you deserve

staying quiet to keep the peace

overgiving to earn love

punishing your body to feel worthy

waiting for permission to begin

holding yourself back so no one feels threatened

And the most sinister part?

They made it feel like it was YOUR fault.

If you’re tired — you’re lazy.
If you’re overwhelmed — you’re disorganised.
If you’re gaining weight — you’re undisciplined.
If you’re unhappy — you’re ungrateful.
If you’re stuck — you’re “not trying hard enough.”

Meanwhile you’re carrying a whole world.

And then blaming yourself for not being able to carry more.

That is the real scam.

Because a woman who doubts herself will spend her life trying to “fix” herself…
while the system keeps profiting off her insecurity.

But here’s the moment everything changes:

The day you call BU****IT on the entire thing.

The day you stop treating your body like a project.
The day you stop performing for approval.
The day you stop apologising for wanting more.
The day you stop shrinking your voice.
The day you stop abandoning yourself to make everyone else comfortable.

That’s not just mindset work.

That is a woman taking her power back.

Because when you call bu****it on the programming, you reclaim everything we were convinced to give away.

Want true freedom, what can you can bu****it on TODAY and let go of?

TbK x

12/02/2026

This is one of my VIP client transformations and honestly… it deserves a standing ovation. 🥹🔥

Because this isn’t just fat loss.

This is a woman whose body has clearly been living in survival… and is finally exhaling.

Look closely:

✨ Her neck has lengthened (less stress posture, less fight/flight)
✨ Shoulders have dropped (the body is no longer bracing for impact)
✨ The cortisol hump has deflated (upper back inflammation + stress storage releasing)
✨ Her waist has de-puffed (reduced inflammation + nervous system settling)
✨ Hips are more centred — no longer pulling offside
✨ Glutes have lifted (strength is coming online)
✨ And the BIG one… the legs.
That heavy, congested “loaded” look has softened dramatically.
That is water stagnation leaving, lymph moving, inflammation dropping.

This is what happens when you combine structure + right support + training + nutrition…

AND the missing piece so many women ignore:

nervous system regulation 🥰

I’m so proud of her ❤️

Because this isn’t just physical…

This is a woman reclaiming her body, her safety, and her power. 🐺🤍🔥

VIP women don’t just shrink.

They come home.

Proud to lead the way 🥰

Dm for details x

07/02/2026

Your body isn’t “holding trauma.”
It’s holding strategy.

Because trauma doesn’t get stored like a locked file…
it becomes architecture.

The shallow breathing.
The clenched jaw.
The tight throat.
The braced belly.
The raised shoulders.
The posture that never softens.
The nervous system that never fully exhales.

Your body is intelligent.
And it shaped itself around what it had to survive.

These patterns didn’t come from nowhere.
They were built in response to something.
They were built in response to what you couldn’t say out loud.
What you couldn’t leave.
What you couldn’t fight.
What you had to endure.

And your body adapted.

Because you were paying attention.

Because your body didn’t have the luxury of denial.
Your nervous system had one job: keep you safe.

And now you’re here wondering why you feel tight.
Why you feel braced.
Why you can’t relax even when life is “fine.”

You’re busy trying to release a SHAPE your nervous system spent YEARS building.

And some of it?
Was never yours to hold.

Some of it belongs to the people who made you shrink.
Some of it belongs to the environments that demanded you stay calm while everything inside you screamed.
Some of it belongs to the version of you who learned to survive by staying small, pleasing, and hyperaware.

And now you’re the one trying to fix it in a gym.

Babe. No.

Because your body doesn’t keep the score.
It keeps the story.

And once you can see the story…
you can finally stop blaming yourself for the way you survived it.

This is what I coach.

Not just weight loss.

Re-patterning. Nervous system rehabilitation. Finally feeling you again. 🐺🤍

Dm to find out more about my 90 Day VIP Transformation Program x

04/02/2026

I’m done being polite about this.

The fitness industry is gaslighting women.

“Eat less. Train harder. Be more disciplined.”
“Track your macros.”
“Stop making excuses.”

And if it doesn’t work?

They make it your fault.

But here’s the truth bomb:

Most women aren’t stuck because they’re lazy.
They’re stuck because their nervous system is stuck in SURVIVAL.

Fight/flight/freeze doesn’t care about your fat loss goals.

When your body doesn’t feel safe, it thinks:

“Hold fat.”
“Crave sugar.”
“Store resources.”
“Brace.”
“Protect.”

So you can white-knuckle weight loss for a few weeks…

but eventually your body snaps back.

Not because you “failed”…

Because you were trying to force transformation through a dysregulated system.

You cannot punish a stressed body into sustained weight loss.

And this is why my clients get results that make the industry confused:

They don’t just lose weight.

They lose anxiety.
Inflammation.
Cravings.
Burnout patterns.
Self-sabotage.

They say things like:
“I thought I was undisciplined… but I was just dysregulated.”
“My cravings disappeared.”
“I feel calm in my body for the first time in years.”
“The weight is finally shifting without war.”

Because weight loss isn’t just calories.
It’s safety.
It’s regulation.
It’s nervous system rehab.

And until that puzzle piece is in place…
you’ll keep repeating the same cycle every Monday.

If you’re ready to stop fighting your body and start leading it…

DM me FOUNDATION 🔥

Theres a beautiful way through where youre currently stuck at, I have the road map, the experience and the love, to see you through x

01/02/2026

Let’s be clear.

My VIP clients work.

They train 5 days a week,
for 55+ minutes each session.
They eat in a real calorie deficit.
They follow the plan.

This isn’t gentle movement or wishful thinking.

And — every woman who has entered my VIP program so far
has lost 12–24kg.

Different bodies.
Different histories.
Same outcome pattern.

The rules aren’t revolutionary.
The difference is how they’re held inside them.

The difference is me.

Ten years of coaching women.
A system refined through thousands of sessions.
And weekly 90-minute nervous-system–led coaching that keeps women moving forward — not burning out, rebelling, or disappearing when things get hard.

I know when to push.
I know when to soften.
I know when discipline is required — and when compassion is the thing that unlocks progress.

We go through it together.
The training.
The resistance.
The emotional stuff that usually derails weight loss.

I don’t just program workouts.
I coach the woman doing them.

No gyms required.
Minimal equipment.
But structured, progressive, demanding work — done inside a body that feels safe enough to change.

That’s why women who have trained hard before but never seen results finally do.
And why the weight keeps coming off instead of bouncing back.

Results always vary — we’re human.
But when the system is right, the pattern is consistent.

If you’re ready to train properly, eat properly, and be coached by someone who will challenge you and support you in equal measure —

DM me “VIP.”

Hard work.
Smart structure.
Real coaching.

That’s the difference 💖

01/02/2026

Let’s be clear.

My VIP clients work.

They train 5 days a week,
for 55+ minutes each session.
They eat in a real calorie deficit.
They follow the plan.

This isn’t gentle movement or wishful thinking.

And — every woman who has entered my VIP program so far
has lost 12–24kg.

Different bodies.
Different histories.
Same outcome pattern.

The rules aren’t revolutionary.
The difference is how they’re held inside them.

The difference is me.

Ten years of coaching women.
A system refined through thousands of sessions.
And weekly 90-minute nervous-system–led coaching that keeps women moving forward — not burning out, rebelling, or disappearing when things get hard.

I know when to push.
I know when to soften.
I know when discipline is required — and when compassion is the thing that unlocks progress.

We go through it together.
The training.
The resistance.
The emotional stuff that usually derails weight loss.

I don’t just program workouts.
I coach the woman doing them.

No gyms required.
Minimal equipment.
But structured, progressive, demanding work — done inside a body that feels safe enough to change.

That’s why women who have trained hard before but never seen results finally do.
And why the weight keeps coming off instead of bouncing back.

Results always vary — we’re human.
But when the system is right, the pattern is consistent.

If you’re ready to train properly, eat properly, and be coached by someone who will challenge you and support you in equal measure —

DM me “VIP.”

Hard work.
Smart structure.
Real coaching.

That’s the difference 💖

28/01/2026

You know that moment people talk about —
the last time you picked your child up
before they were suddenly too big?

But the real losses are quieter.

The last time they ask you to tuck them in.
The last time they want you to make their school lunch.
The last time they say, “Mum, watch this.”

Those moments don’t announce themselves.
They just pass.

And when your nervous system is dysregulated,
life doesn’t fall apart — it thins.

Your eyes lose their light.
Your capacity shrinks.
You’re there, but half-alive inside it.

Passion fades.
Enthusiasm dulls.
Playfulness disappears.
Goals that once mattered quietly stall.

Not because you stopped caring —
but because your system is stuck in survival.

A dysregulated nervous system doesn’t just create anxiety.
It steals presence.
It steals connection.
It steals momentum.

You don’t lose your life in one dramatic moment.
You lose it in the subtle absence of yourself.

Your children aren’t watching for perfection.
They’re reading your nervous system.

They know when you’re here.
They know when you’re gone.

Regulation isn’t just the most important level of self-care -
It’s how you come back to your life - fully, completely, light behind the eyes, back.

Dm FOUNDATION for more x

Trained by Kylie

12/03/2026

08/03/2026

04/03/2026

25/02/2026

21/02/2026

16/02/2026

12/02/2026

07/02/2026

04/02/2026

01/02/2026

01/02/2026

28/01/2026

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